4/21/2025 - 4/27/2025
- Zach Morman
- Apr 20
- 3 min read
ANNOUNCMENTS
1) Thanks to everyone for making this 2025 Open an intense and fun experience. I appreciate everyone for being a great part of the community.
I will release FULL and FINAL scoring on the website this week. Along with hanging the winners banner.
Scoring Summary (well as much as I will give now)
DEATH MATCH WINNER: LA FITNESS
Sweat Point Awards (6pts total)
Brian "Jax" Jackson: (1 pt) Jax has been doing Intramural Opens since you were a twinkle in your father's eye, and they ain't getting any easier. Our main man Jax put on a main event by completely the RX Masters version of this weeks workout, then going on to make a great effort on the bike. As people 20-30 yrs younger than him are watching him crush their times, I can't help but be inspired.
Meredith Brown: (1 pt) Meredith often likes to fly under the radar. But it's hard to fly under the radar when you crank a 1:57 echo bike for your team on your first open. Not only her did her echo help secure a sweat point but also her overall progress in the gym and her dedication to getting fitter. Well deserved point.
Erik "The 645am Pure Bred German Grizzly Bear" Kiudorf: (1 pt) Erik joined the gym not many months ago. This towering Eastern European Behemoth knows one thing and one thing only. Calories. He knows only one word, "Echobike". He has only one purpose, make others feel lesser on the Echo bike.... AND boy did he deliver Saturday on the big stage. Knocking out a 1:07 time for the 45 calories and securing a top spot for his team. Quite impressive for his first Open.
Rachel Acers: (1 pt) We usually don't give team captains anything ever, but Rachel has gone above and beyond for her team. Being a new coach at Vickery is hard. Our members are cut throat, rapscallions that show no mercy. She has tackled it head on, and then got immediately appointed captain of an Open team. She has put herself on the line repeatedly for her team (literally every DM) and MAYBE led her team to Victory.
Skyler Ellis: (1pt) He may think his Week 3 effort has gone unnoticed but it definitely HAS NOT. Skyler cranked through the workout and finished the calories on the bike with his usual smile on his face. Skyler has been a tremendously positive force in both the Open and as a member of the gym. If we had more Sweat Points to give, this guy would be first in line.
Scott Moore: (1pt) Do you ever have the urge to show up to every Open workout and class nearly everyday and do all the work without complaint while taking every single coaching advice and pointer to heart?... NO?!? Well our boy Scott does. He has put on a quiet and determined effort all 3 weeks of the Open and did not go unseen. It was a very easy decision to reward the last Sweat Point of the 2025 Open to Scott for his willingness to show up and work.
2) End of Open Party/Gym Social
When: Friday, April 25th
I will send an evite out via paperless post email this week with more details
3) New Programming Cycle (10min vid below)
MONDAY
A) E2MOM x 24min (6 Sets)
Min 0-2: 10/side Bulg Sp Sq
Min 2-4: 10 Wide Grip Inverted Row
5-10 Chin Ups
+
B) 20min AMRAP in Teams of 4
20sec Drop 1/2 Sq from Plate
Shuttle Run
TUESDAY
A) 2 Rounds
60s Row @90%
20 RKBS
100m OH Carry
+
B) E90s x 21min (7 Sets)
Min 1: 12 DL
Min 2: 10-12 Seated Arnold Press
+
C) 10min Push Up EMOM
WEDNESDAY
A) Done at a Challenging and Steady Pace
2 Rounds
4min Row for Cals
1min Trans
4min Echo for Cals
1min Trans
+
B) 5 Rounds for time
25 Straight Leg Sit Ups
200m Run
THURSDAY
5 Rounds in 16min
A1) 8/side Back Rack Drop Lunge
R60s
A2) 12 Barbell Curls
R60s
+
B) 8min to perform
5x12/side Supinated Tricep Kick backs
+
C) 10min Pullup EMOM
FRIDAY
A) Snatch Tech Warm up
+
B) 12 Alternating Sets w/ a Partner*
10 UB Hang Power Snatch (115/85)
10 Box Jumps
20/15 Echo Bike
*Start when partner on Echo
SATURDAY
8am STRENGTH
A) 4 Rounds
Max Rope Grip Hang
20 Partner Leg Throws
+
B) E4MOM x 6 Sets (24min)
8 Bench Press
10 Sand Bag Over Shoulder
+
C) 8min Tabata
Plate Quick Feet
9am CONDITIONING
A) With a Partner for Time
10 Rounds
300m Run
10 Pullups
20 Push Ups
30 Air Squats
SUNDAY SPECIALTY CLASS
This Sunday April 27th: Arms w/ Zach
Upcoming Sunday Specialty Class Schedule
May 4th: Cardio and Abs w/ Brie
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