It’s bittersweet to write this post 6 months after our amazing lake vacation. Living deeply in the winter, the long days and warm nights feel very far away, so hopefully reflecting on a week of active relaxation on the hot Little Sebago warms our souls. I can almost remember the feeling of swimming in the warm open water! Almost…Below are the movement-related highlights as I remember them:
So on this cold winter’s day, we’re thankful that we are past half-way to seeing Summer again!
We do our best to listen to our friends (except when they complain). One thing that often comes up is people’s fear of trying certain classes because they look too intense. While we’d like to remind folks that this is laid-back fitness, we understand that from the looks of some of our videos, our classes can be a little intimidating. See below for an example:
Consequently, we’ve changed our group class schedule to feature beginner-friendly classes!
Details of our “Essentials Series” are below:
All levels! We cover basic climbing, jumping/vaulting, and tumbling techniques to build strength and skills for our ninja obstacles! This is perfect for all levels to build a ninja foundation or hone their techniques for our badass Wednesday class! Kids are welcome too!
The video below shows examples scaling jumping/climbing skills:
All levels! We cover basic crawling, lifting/carrying, jumping, climbing, and balancing techniques to build strength and skills for our OCR obstacles! This is perfect for all levels who plan to dominate events such as Tough Mudder, Spartan, BoldrDash, Tuff Scramblers, Battlefrog, etc.! Kids are welcome too!
The video below shows examples of how we scale crawling techniques:
All levels! This class is designed to ignite curiosity and explore the anatomy of habitual movement patterns by unraveling and breathing into the “tweaky” areas of the body. Each class uses slow, methodical movements and deep breathing to invite you back into your body. The class leaves you feeling refreshed, grounded and ready for a great night’s sleep!
We’ve carefully analyzed all of the new obstacles at Tough Mudder this year and have compiled a master list of MovNat techniques to dominate them! Monthly 2-3 hour workouts at various locations will provide you with knowledge and practice of essential skills in context to utilize at Big Mudder, Spartan, Bold r Dash, or any other OCR you have planned this year!
Saturday 2/28 – Comprehensive Climbing
2.5 hours should give us enough time to cover over 15 different techniques!
Saturday 4/4 – Crawling + Running, Jumping + Vaulting, Lifting + Carrying
3 hours of practice on the sand and in the trails. Optional dip afterwards if you want to build your Arctic Enema confidence!
Saturday 5/9 – Carrying + Crawling, Running + Swimming
The epic dunes provide the perfect terrain for these OCR essentials!
Of course Los Neuty Osos will be ready to take the new features, as well as the #epic hills at Mount Snow! We train the hills, skills, and teamwork drills to not just to complete the course, but rather roll through with a huge crew like a badasss, well-oiled, green (or maybe blue this year?) machine!
Read about the 100+ headbands we’ve already earned!
2/1/15 – 6/4/15
1 session/week + shirt – $309
2 sessions/week + shirt – $465
Refer a friend for a $50 discount!
Now let’s make some new memories!
Wow, if the 4th Annual Frozen Clam Dip was any indication, then 2015 truly is going to be #SuperEPIC! We had a record number of swimmers and raised almost $8,000 for the RI Mentoring Partnership! Thank you for all of your support! Next year, we are planning to do take the plunge to a whole new level! Stay tuned…
Check out the Frozen Clam’s Facebook page for pictures, videos, and press coverage!
Here’s what East Greenwich Patch said about us!
Here’s what the Warwick Beacon had to say!
Scenes from the Clam:
Thanks to our T-shirt sponsors!
Join us again on the beach for our Monthly Plunges!
Lots of us have been looking forward to getting back into the Primal Groove! Meetings on Monday will go over the details of the 21 day challenge designed to educate ourselves on the Primal way and incorporate healthy habits into our lifestyle. The 21 Day Primal Challenge is not a weight loss challenge (although chances are you will shed a few).
(Note: if you’re currently a monthly member or have classes remaining on your package, then see Ryan to figure a plan. This can be applied to the 8 week Strength Program with Jamie.)
If someone offered you a full day of warmth and fuzziness for just one minute of discomfort, would you accept? Join me and a bunch of like-minded and highly-logical folks at Goddard Park on 1/1/15! Once again we’ve partnered with our friends at Rhode Island Mentoring Partnership (RIMP) and are looking for teams of hearty souls to participate in the 4th Annual Frozen Clam Dip! Last year, well over 100 people jumped into the frigid water at Goddard Park Beach in Warwick, raising over $5,000 for the RIMP!
This year we are happy to offer an incentive for the team with the most dippers to sign up! The largest team will get to enjoy the comforts of a heated tent at the event, where they can prepare themselves for the dip and dry off afterwards.
Please register here!
We are also looking for sponsors! Are you or someone you know looking for an excellent year-end charitable contribution opportunity? Please contact us for more details!
Want a practice dip? Join me and a few fellow Frozen Clams on 12/14/14 at 12pm at Goddard!
Our Thanksgiving Tradition is back and better than ever! This year we’re giving our friends options for celebrating with us! We’ll have the “Kitchen Sink” Circuit as always, but the Ultimate Frisbee and Plunge events are new! Read on for more info!
Here’s what you need to know:
Alas, another “no-time-for-blogging” introduction. It’s been a while since I posted anything about my workouts. As I’ve written before, I work in 4 week “blocks.” It just works for me physically and mentally. My goals for this block were to improve my Ninja status and get stronger. Since this is my “off season,” I’ll be doing less running and more strength work. This makes sense given the demands of ANW.
I chose Deadlifts, presses, kettlebell squats and weighted “hang complexes” (dead hang, active hang, pullup, slow negative) as my big 4. Since I’m coming off a wrist injury that prevented me from deadlifting and barbell pressing for 5 months, I started light and easy. Here goes:
WU: kettlebell arm bars – 16kg x 1ea, 20kg x 1ea. Rotational swing throw/catch – 30# x 5ea,5ea
Main: DL – 295×5, 275×5. Press – 105×5, 95×5.
Combo (4 supersets of):
Atlas Stone Lap to Shoulder – 115 x 1ea, 130 x 1 ea, 145 x 1ea, 155 x 1ea
Handstand pushups at wall x 3,3,3,3
Finisher: Row 500m – 1:21
I participate in our Wednesday Ninja Skills class. This class is one hour of strength and skills required to conquer the course! It’s fun, effective, and badass. Here are the video highlights!
WU: 1-arm dead hangs – 0:20 x 3 ea. ViPR squat reach – 8kg x 5,5,5
Main: Double Kettlebell Squat – 20kg x 5, 16kg x 5. Weighted hang complex – 8kg x 5, 6kg x 5
Combo (2 supersets of):
Vert/depth jumps 30″ box x 10,10
Rope climb – 2″ rope x 7′ x 2,2
Finisher: Jump to popup x 5 – I really like this move as it brings a couple of skills together (i.e. jumping and climbing)!
WU: kettlebell arm bars – 20kg x 2ea, 24kg x 1ea. Rotational swing throw/catch – 30# x 5ea,5ea,5ea.
Main: DL – 305×5, 275×5. Press – 115×5, 105×5.
Combo (4 supersets of):
Atlas Stone Lap to Shoulder – 130 x 1ea, 145 x 1 ea, 155 x 1ea, 175 x 1ea
Wall climber to handstand pushups at wall x 3,3,3,3
Finisher: Row 500m – 1:18.5
B. Ninja Class!
WU: 1-arm hang complex – 3 ea arm. ViPR walking lunges with halo – 8kg x 50′,50′.
Main: Double Kettlebell Squat – 24kg x 5, 20kg x 5. Weighted hang complex – 10kg x 5, 8kg x 5.
Combo (2 supersets of):
Broad jumps @7′ x 8,8
Rope climb – 2″ rope x 7′ x 3,3
Finisher: Jump to popup x 5
WU: arm bars – 20kg, 24kg, 55# x 1 ea. Rot swing throw/catch – 30# x 5ea,5ea,5ea
Main: DL – 315×5, 285×5. Press – 125×5,115×5
Stone-shoulder – 145x1ea,155x1ea,175x1ea
Wall climber to handstand pushup at wall x 3,3,3
Finisher: Row 500m – 1:17.3
B. Ninja Class!
WU: 1-arm hang complex x 3ea. ViPR walking lunges with halos – 8kg x 50′
Main: Doub KB Squat – 28kgx5, 24kgx5. Weighted hang comp – 12kg x 5, 10kg x 4+1
swing jumps x 3each direction
rope climb 2″ x 7′ x 3 reps
Jump to popup at tree x 6
Finisher: New Kettlebell complex at 28kg x 5 each arm
No strength workouts!
A. Ninja Class!
I love rest week! I still move but don’t do anything challenging. I feel that this allows me to heal up and regenerate. It also gives me a little motivation during week #3 to push myself knowing that I’ll have the next week off.
This was a good way to get back into a regular lifting routine after a pretty long hiatus. I feel like my #’s will be back in another 2 months or so and eventually I’ll set new PR’s by mid-winter. Strength + Skill = Proficiency! Throw in some more grip strength and I’ll be ready for ANW!