IA Family: Two huge pieces of AMAZING news in the time of ‘rona! I encourage everyone to read. This is the news we need ūüôā


Coach Chris got down on one knee and proposed to member Ashlee Bengee in Federal Hill Park last week! We’ve been lucky enough to watch this romance begin and grow right in the gym and are so happy for these forever WOD partners. We love you both and wish you a lifetime of happiness (in and out of quarantine)!

Baby Elizalde is HERE and what a magical birth story!! See below to hear from Kait!


A little glimpse of hope for all in a dark and lonely time.  Baby boy Lucas Valentín Elizalde was born at exactly 41 weeks on 3/20/2020 at 12:14am.  He is currently 6lbs 11oz of pure PERFECTION.  Every day he was told to hold on a bit longer as we were working on getting papa home and he did just that. 

As some of you know, Fernando left for Mexico for what thought would be a quick 2 week process that devastatingly turned into a very long and grueling 5 months.¬† After many ups and downs and countless tears – two days before Lucas’ birth we received long awaited news that Fernando would finally be able to return home. He flew to Jaurez, Mexico to finalize the process the same day the Embassy & Consulate were going to be shutting down due to COVID-19.¬† The next early morning he arrived to Mexico City Airport just to be informed his flight to D.C was canceled requiring all new flight reservations with layovers in Newark, NJ, then to D.C. and thus a much later arrival to Baltimore. Meanwhile, at the hospital in between contractions I am making sure he made it through, tracking flight status, hearing that Mexico is closing it’s border, being told the hospital will be changing it‚Äôs visitor policy the next day and hoarding off all doctors and the interventions they wanted to pursue to progress the labor.

  After all the obstacles were conquered, Fernando made it to the hospital at 7:45 pm, Lucas continued to hold on and was born just a few hours later.  God truly works in mysterious ways, a million prayers answered and all the stars aligned exactly on the same day. We came home as a family TOGETHER and are so blessed. 

We are so blessed, extremely grateful, and FOREVER thankful to the IA family, especially the noon class for their never ending support over the past 5 months in Fernando’s absence, and for keeping me strong both physically and mentally throughout my pregnancy. 
Hope you all are staying safe and healthy. Cannot wait to see everyone soon!!

-Kaitlyn

Of course we need a close-up as well ūüôā


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Workout


80 Double Unders
40 Air Squats 
20 opposite hand opposite foot V up  
10 DB Squat Cleans (5 each side or if you have 2 DBs do 10) 


5 Rounds 


CORE 


10 Super Mans 
10 Bird Dogs 
10 Seated Leg Lifts 
10 Prone Leg Lifts 
AMRAP 7 min


Endurance Workout 


200 M Hard 
200 M Easy 
6 Rounds 

Score Total Time 


Gymnastics Workout 


1:00 Max Pull ups (use a band, kipping or strict) 
1:00 Rest 
5 Rounds

:30 Max Jumping Pull ups 
:30 Rest
5 Rounds


Join Zoom Meeting for 9am LIVE for a quick warm-up and some motivation before we attack this workout!
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WARM UP

5 Min- max rounds 
20 sec High Knees
10 Shoulder Taps in Plank
10 sec Hollow Holds
6 Spiderman
20 Jump Jacks or 100m Run


Workout

2 Turkish Get ups (1 each side)
4 Reverse Burpees
8 Bupees
16 Air Squats
8 Rounds

Turkish Get up example- https://www.youtube.com/watch?reload=9&v=tJIXfjOAsgI
Reverse Burpee example- https://www.youtube.com/watch?v=Pr6u1DINwYU


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Workout


10-20-30-40-50
Single ARM KB or DB Snatch after each set
50 Jumps over the KB or DB 


Core Workout 


:30 Side Plank 
:30 Sidle Plank 
:30 Glute Bridge Hold 
:30 Sit ups
5 Rounds  


Please read below for details on our new True Coach initiative!


Friends, Loved Ones! Have I mentioned today that I miss you?!

Geo and I have some exciting news: we have uploaded all of our active members into True Coach and assigned you to one of our coaches. If you are currently paying a membership and did not get an email from True Coach today, please email Geo or myself (Kelsea) directly. Don’t forget to check Spam!


As part of your membership (THANK YOU FOR STAYING WITH US!), our team will be tailoring THREE days of our current programming each week, specifically to YOU! Your assigned coach will be checking in with you two times a week. As we personalize these days of programming, we will take into consideration your equipment or lack thereof, your goals, your weaknesses, and what you enjoy! This could look like:


The workout for everyone is:
10 Burpees
20 Air Squats 
10 Russian Swings 
10 Rounds 

Kelsea- only has a 26lb KB and loves to run:
200 M Run 
20 Air Squats
20 KB American Swings
10 Rounds 

Geo- has a rower, wants to work on core and can’t run due to injury¬†
10 Burpees
20 Air Squats 
10 Russian Swings 
10 Rounds 
Rest 5:00 
Cash Out
500 M Row 
1:00 Plank
4 Rounds 


For the members who have asked about what more they can do because they are willing and able, we have put together the add-on options below. To reiterate, this is only something we put together because so many generous members are in a position to and want to do more. We are not by any means pushing these options. Continuing to pay your membership if you are able is MORE than enough! Geo and I can’t put into words how grateful we are for each and every one of you!


For $50/month- our team will personalize two additional days of weakness/accessory work per week.

For $100/month- our team will write three days of personalized programming per week (three personal workouts, completely separate from the currently programming).

For $150/month- our team will write 6 days of personalized programming per week. This option will also include a one hour zoom personal training session per month.


You will need to accept the True Coach invitation via the email you received so please reach out if you cannot find this email or if you have any questions. We would love to have everyone active in True Coach by Monday!

I’m so proud of you!

Stay strong and stay home,
Kelsea


Endurance Workout


800 M Run = Work to Rest (so rest as long as it took you to run) 
5 Rounds 
*Thursday will be our longer endurance day. 


Gymnastics Workout 


Pistols will be our movement today 

8 Candle Stick Rolls- https://www.youtube.com/watch?v=WXoNNx-uOtU
10 Single Leg Squats (to Chair or Box) (5 each leg) 
8 Pistols (4 each leg) 
5-7 Rounds For Quality 

Quality reps at home can be hard to do.  Check out our youtube video HERE for a tutorial on the movements and how to modify them.  This is a great time to focus on form, technique and body weight movements! 


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Workout


12 Rounds 
20 Double Unders (or Double Jumps) 
15 Sit ups
10 X РSee below for rotating movement 

Round 1/4/7/10- DB/KB Suitcase Deadlift (5 each side)  
Round 2/5/8/11- DB/KB Bentover Row 
Round 3/6/9/12- DB/KB Hang Clean and Jerk 


CORE Workout


10 Straddle ups https://www.youtube.com/watch?v=zMFu_Qodz7A
10 Hollow Rocks 
10 Supermans 
Rest 1:00 
5 Rounds 
**Add 1 rep each round 


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Warm up 


20 Jumping Jacks 
10 Perfect Lunges (video) 
10 Opposite hand opposite foot tap (from standing) 
10 Opposite hand opposite foot tap (from Pike Position) 
5 Straight leg inch worms 
3 Rounds (for quality) 


Workout


50 Sprawls (no Push up Burpee) 
50 Air Squats
50 Russian Swings 
50 Walk Lunges 

Rest 2 minutes 

40 Sprawls 
40 Air Squats 
40 Russian Swings 
40 Walking Lunges 

Rest 2 minutes 

30 Sprawls 
30 Air Squats 
30 Russian swings 
30 Walking Lunges 

**25 min Cap 


Endurance Workout 


400 M Run 
1:00 High Plank (recover) 
1:00 Rest 
4 Rounds 

Directly into 

200 M Run 
:30 High Plank (recover)
:30 Rest 
4 Rounds 

**Tuesday will be our endurance day where we mix in some other type of movement to the mix. 


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Warm up 


3-4 Rounds:
10 Alternating Spider Man walks (or in place) 
10 Alternating Prone Scorpions https://www.youtube.com/watch?v=HkbM4TrIn3Y
10 Boot Straps  https://www.youtube.com/watch?v=zTpIaHQgIi8
10 Jumping Air Squats


Workout 


AMRAP 8 Minutes:
1:00 Run, bike, row, jumping jacks, mountain climbers, whatever works 
5 Single Arm Thrusters (5 on each arm) 
10 V-Ups or Tuck Ups
15 Hand Release Push ups 
20 Russian Twists (with or without weight)
3 Rounds with a 3 minutes rest between each round. 

Score Total Reps! (The 1:00 cardio piece does not count as a rep) 

**Focus on recovery during your rest, work to 2+ rounds during each
Pick up where you left off after your 3:00 rest

8 minute AMRAP



CORE Workout 


:20 Flutter Kick 
:20 Tuck up 
:20 Rest 
7 Rounds 

**A Classic core workout that most IA athletes are familiar with.  A great time to get really good at this one!