Huge News: Rehab Funded by Benefits, Plus a Ring Muscle-Up Research Study!
We have two incredibly cool, unique announcements for the Bytown community this week. One involves a major upgrade to how you can handle injury rehabilitation at the gym, and the other is an opportunity to contribute to sports science research.
Here is what’s happening on the turf:
1. Big News: Using Your Physio Benefits to Work 1-on-1 with a Coach
We know how frustrating it is to deal with a nagging injury that keeps you from lifting heavy or moving at 100%. Usually, the process involves going to a clinic, getting some homework exercises, and trying to navigate your gym workouts on your own.
We want to bridge that gap. We are officially in talks with a company that will allow you to use your regular physiotherapy health benefits to fund 1-on-1 coaching sessions right here at the gym.
How it works: You will be able to spend dedicated, one-on-one time with a Bytown coach to execute your rehab program. Your coach will work directly in conjunction with a licensed physiotherapist to ensure your scaling, movement mechanics, and target exercises are flawlessly executed.
This is an absolute game-changer for anyone who wants professional accountability and eyes on them while recovering, without having to pay entirely out-of-pocket. We are finalizing the details of this partnership right now, so stay tuned for the official launch!
2. Can You Do a Muscle-Up? A Researcher Needs Your Help!
If you have a Ring Muscle-Up in your toolkit—whether you can barely grind out a single rep or you can effortlessly string multiple reps together—a sports science researcher wants to study your movement.
They are conducting a formal study analyzing the mechanics of the muscle-up and need videos from athletes of all different skill levels.
The entire process is entirely virtual and takes less than 10 minutes to complete. Here is all you have to do:
- Click the link below and complete the quick consent form.
- Create an account on the official study website.
- Verify your account via the confirmation email.
- Upload your videos (current or past footage of you hitting a muscle-up).
If you want to put your hard-earned gymnastics skills to use for a good scientific cause, click the link to sign up:
🔗 Participate in the Muscle-Up Research Study Here
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Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
MONDAY
A) 1 and 1/2 Front Squat
5 Sets x 5 Reps
Build to RPE 8. | Rest 2:00.
B) 5 Rounds
AMRAP 5
12 Wall Balls 20/14
10 Box Jump Overs 24/20
100m Sprint/Run
– rest 1 Mins between Rounds –
– Continue each round where you left off in the previous round
TUESDAY
A) Strength
A. Half-Kneeling Explosive Single-Arm DB Press (4 Sets x 6/Side)
B. Superset – 5 Sets: 1) 4 Chin-ups (Scale: banded chin-up or challenging ring row). 2) Seated Alternating KB Halo (10 Total)
C. Superset – 3 Sets: 1) 12 Slight Incline DB Bench Press 2) 8-10/Side Banded Paloff Press
D. Bent-Over DB Rear Delt Fly (3 Sets x 25)
B) AMRAP 7
8 DB Push Press
10 Ring Rows
12 Sit-ups
WEDNESDAY
A) Every 90 sec x 10 Sets:
1 Power Clean + 1 Front Squat + 1 Squat Clean
Start light. Build only if positions are sharp.
B) For Time:
1 Round: 400m Run + 20 Power Cleans 95/65
2 Rounds: 20/15 Cal Row + 10 Front Squats 115/80
3 Rounds: 10 Burpees Over Bar + 5 Squat Cleans 135/95
Time Cap: 22 mins | Score: Time
THURSDAY
A) Deadlift
5 Sets x 5 Reps
Build to RPE 7-8. | Rest 2:00.
B) 5 Rounds For Time
400m Run
21 KB Swings 53/35
12 Pull-ups
Time Cap: 22 mins
FRIDAY
A) Hang Power Snatch + Overhead Squat
Every :90 x 8 Sets:
2 Hang Power Snatches + 1 Overhead Squat
* Alternative: Squat Cleans + Front Squats
B) Every 7 mins x 3 Sets (5 Rounds)
40 Double Unders (same number for singles)
4 Power Snatch
Goal Weights:
Set 1 = 95/65 | Set 2 = 115/80 | Set 3 = 135/95
* 1 set = 5 rounds. Recover in remaining time until next Set starts. Aim to complete 5 Rounds in 5 mins, giving 2 mins to recover. If you push 6 mins, scale weight. Fast singles on the snatches.
SATURDAY
A) Soul Crusher: Tail Whip
45min EMOM:
Min 1: 20/15 cal Echo bike
Min 2: 3 Wall walks + max Rope climbs
Min 3: Rest
Min 4: 20/15 cal Row
Min 5: 10 Power snatches (55/75) + max OHS
Min 6: Rest
Min 7: 20/15 cal Ski
Min 8: 10 DB Thrusters (2×25/40) + max RMU / BMU / Jumping BMU
Min 9: Rest
B) Partner WOD (For Time – TC: 25mins)
30 Pull-ups -> 50 Thrusters (45/35) -> 24 Pull-ups -> 40 Thrusters -> 20 Pull-ups -> 30 Thrusters -> 16 Pull-ups -> 20 Thrusters -> 12 Pull-ups -> 10 Thrusters
*** Bar cannot touch the ground ever; if it does, 5 burpees each.
Core Finisher Included.
SUNDAY
A) Warm up
Part A: 2 sets of 20 reps: Samson Stretch, Hip Floss, 90 90 stretch, March with band (front, back, lateral), PVC Pass throughs
Part B: 2 rounds empty barbell: 5 deadlifts, 5 high pulls, 5 hang cleans, 5 thrusters, 5 front squats, 5 strict press
Strength
Every 90″ for 12mins:
1 cluster + 1 front squat + 1 hang power clean + 1 push press
B) ‘BADGER’ – CrossFit Hero WOD
3 Rounds For Time (TC: 30mins):
30 Squat Cleans (95/65) + 30 Pull-Ups + 800 meter Run
ENGINE OPTION) ‘Jerry’ (For Time)
1 mile run -> 2000m row -> 1 mile run
