Warm-up Drills
I. 2 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Down Dog to Seal Stretch
II. Dynamics & Mobility
*Front Rack & Overhead Movement Emphasis.
Impact/Focus: Clean & Jerk
Warm-up Sets/Reps x 5 Minutes
(Minimum 10 rep buy in x 1-3 rep sets building to starting weight)
Every 2:00 x 6 Rounds complete the following
2 reps x Clean
+
1 rep x Jerk
(all singles, no touch and go reps)
Notes: Climb weight until at the most challenging set able to be accomplished with the most consistent technique.
Post scores to comments.
“Project Onyx 16:19 WOD”
In honor of Black History Month we are working through the following Hero WOD, this one being for Heroes still alive and in the fight rather than focusing on those that have fallen. Following the WOD are links describing the intent and mission of Project Onyx.
Complete as many Rounds/Reps as possible in 16:19 of
16 x Push Jerk (135/95lbs)
19 x Ring Row
16 x Overhead Squats (135/95lbs)
19 x Bar Facing Burpees
16 x Plyo Push-ups
19 x Cleans (135/95lbs)
16 x Toes-to-Bar
Notes: Scaling will be covered during the whiteboard brief.
Project Onyx Homepage found HERE.
Article on the history and efficacy of the movement found HERE.
Excerpt: — Project Onyx was officially founded in September 2020. The mission of the nonprofit is to eliminate the barriers that underrepresented and underserved people of color face by providing affordable and accessible health and fitness services, offering mentorship for youth and future professionals, and empowering Black and Brown communities to take charge in a challenging cultural landscape while staying healthy and active.
Project Onyx is focused on younger generations and instigating change early in life. The Empowered Youth Program serves people of color ages 14-20 from underprivileged communities in central Iowa and aims to give the members an equitable chance at living healthy and prosperous lives.
Ford used a metaphor from a book by Robert Livingston to explain the focus on empowering young people. If a strong and equitable society is like a mountain, “no peak exists without a base to the mountains,” Ford explained. “If we don’t change the foundation that has led to the inequities and inequalities that we’re dealing with, then ultimately, there’s going to be still some institutional racism that exists.”
“If we’re going to create a base, we need to start with our youth members, teaching them about health and fitness as well as trying to spark them as the next generation of professionals,” Ford continued.
Onyx Discussion
The older kids who participate in the program are usually on the path to mentorship, or learning how to navigate life as an adult and seek out a desired career. In each session, the Onyx group gathers to have a mindful discussion around a current event or personal experience, followed by a workout.
A lot of the time, the “discussions are more important to us than the actual working out,” Muhammad said. “The kids kind of speak about how they feel, what they’re thinking, how they’re processing certain things that are going on in the world versus in their household versus, you know, at school. … (We) just let them kind of get some things off their chest, applying them with information that we have and experiences that we have to help navigate them through the spaces of which they live in.”
Ford added: “A large portion of it is about getting different perspectives. Even if it’s within our community … the Black and Brown community, even all of us have different perspectives. So hearing all those guys and girls say that to us is amazing.”
The sessions are clearly having a positive impact, causing many to open up, share their thoughts, and even develop new goals. After becoming part of Onyx, many of the kids want to become health and fitness professionals, Muhammad said.
“When we first asked the group about what they wanted to do, maybe three or four out of 15 to 20 we’re interested in health and fitness,” Ford said. “We asked them again, maybe a month later, and that doubled or tripled. We had, you know, 10-plus people saying, ‘Hey, I want to be a fitness coach.’”
The mentors at Project Onyx are not actively encouraging the kids to follow in their footsteps, Ford said. “We’re just showing them somebody that is doing what they want to do, and they’re growing interest just by having exposure to us as humans.”
READ MORE VIA THE ARTICLE LINK ABOVE.
