Now that we are well into the year with our newest class offering, cycling classes on the RealRyder bikes, it’s as good of a time as ever to come try out a class. We have cycling classes every day on the schedule for those early risers and after-work crews, a great way to add some cross-training into your fitness routine.

RealRyder stationary bikes have all of the things you’d expect in a stationary bike with the added side-to-side movement to mimic a more real life riding experience. This offers additional diversity in the muscles utilized and full body engagement. It can be a little intimidating to a new rider but if you consider a few of the following and take the chance on coming to one of our energy packed classes, you might surprise yourself.

1. Show up early. If you have never taken a Ryde class or it has been a while since you’ve been on a bike, come to class at least 10 minutes before start time so one of our coaches can help get you set up. You will have a much more enjoyable experience with your bike set to match your body and not feeling rushed to jump right into things.
2. Wear strong soled shoes OR bring your cleats (SPD). Feel free to ask a Ryde coach when you come to class if you are curious!
3. Be patient with yourself! It typically takes about 5 Ryde classes to start to build your confidence and ease of movement on the bikes. Don’t worry, you are still getting a great workout even if you aren’t in and out of the saddle as much as the person next to you.
4. Each class is choose-your-own-adventure. You are in control of the resistance on a Ryde and each person can choose the experience they want. Maybe you showed up to give 110% or maybe today is an 80% kind of day, regardless, congratulate yourself for showing up. We promise as Ryde coaches to make each class worth your time and effort.
5. Have fun! All of our coaches make incredible Ryde programs curated to some of the best playlists, but you’ve got to hear it to experience it yourself!

Stay tuned for future details on our upcoming Live DJ workout on September 17th at noon. This will be a team teaching event with Ryde, bootcamp and yoga all wrapped up into one! It will be a donation based class so start rounding up your friends and let’s have some fun!

Rachael

Hey! My name is Conor Delaney. I’m a new spin instructor at Union. I’m originally from the North Hills. I started college at Temple University in Philadelphia, then finished my degree at Robert Morris University in 2018.

I did the traditional sports rotation as a wee lad— you know, basketball, baseball, and anything intramural (although, I have to say, I was pretty good at baseball). But aside from traditional sports, I got into fitness early in college. I just wanted to feel stronger. I began lifting, transitioned to circuit training, and then stumbled upon cycling three years ago.

I ride my bike to feel good; everything else— the cardio, the sweat, the muscle growth and the soreness— come after. It’s my way to recharge and refuel my body, mind, and soul to give it everything it needs to get through the day. I can’t wait to share that with you.

Come play.

-Conor

Hello Friends, Family, Distant Acquaintances & 6 Degrees of Separation to Micheal Keaton!

Do you like exercise, brews and rescue pups? Well of course you do & that is why UF & our friends at Four Points Brewing are partying with a Bumpy, Brews & Bullies Bootcamp. 

The bootcamp will be Saturday, August 20th from 11:00am-12:00pm at Four Point’s beautiful taproom in the North Side on Western Ave. This will be a free event that includes the bootcamp and your first Four Points drink on UF. We will be taking monetary donations and raising awareness of Biggies Bullies, a local foster home based rescue non-profit organization. “Biggies Bullies makes a lifetime commitment to provide each of our dogs with a safe, loving forever home.” This bootcamp will be co-lead by the wild man himself, lord of all things bumpy, the wizard of weights, Mr. CeJ and a super secret special guest Coach. Can you guess who it might be? The boot camp will be tailored to your personal comfort level of exercise and we are here to motivate, educate, have some fun & support our local community. Please sign up (for free) on Union Fitness’ website by clicking on the classes tab and locating the Four Points Bootcamp. Remember all are welcome, members, nonmembers, friends and distance relatives. If you have any questions, please reach out. So scream, shout and tell all your friends to get to Four Points on Western Ave on August 20th to kick your morning Saturday Funday off the only way we know how!

Hey Four Points, did we just become best friends? Yep!

Cheers to my exercising, libation drinking, rescue pup party people,

CeJ

Many of you out there may be familiar with or have even taken part in a powerlifting meet at Union Fitness. Despite being a weightlifting meet, Olympic weightlifting meets run in a slightly different fashion. There are still the same 3 attempts for each lift however there are some slight differences in regards to how the meet runs. This will be a quick run through of some of the differences and information to get an idea of what to expect if you ever watch or want to compete in Olympic weightlifting.

Prior to any weightlifting meet you will sign up to compete in a weight classes for either men or women. Next will come the weigh in and unlike a powerlifting meet where you get a full 24 hours after weigh in, with Olympic meets you get only 2 hours. This can make competing a bit tougher without those 24 hours to get some weight back on before your first attempt. After the weigh in, you will enter your opening lifts for the snatch and the clean & jerk.

During those 2 hours you will do whatever you need to do to get ready and warm up before the first lift of the meet happens. Just as in a powerlifting meet, you will get 3 attempts at each lift however the attempts are taken in a slightly different order. In an Olympic weightlifting meet, once weight is added to the bar it does not come off. Therefore, after each successful attempt, more weight is added and it moves onto the lifter with the next lowest attempt. Once the new weight is added to the bar there will be a 60 second clock before the lifter must attempt the lift.

If your first successful attempt for snatch is 100 kg and your second is 105 kg and no one is lifting a weight in between that, you will have 2 minutes before your second attempt. It is not uncommon at some meets for someone to take their 3 attempts consecutively. Powerlifting is set up where each lifter goes through their first attempt and the weight is taken back off the bar to drop down for the 2^nd attempt for the first lifter.

Now let’s talk about attempt changes, here is where things can get fun. For each attempt you are allowed 2 weight changes that can only go up in weight. In competitive meets, tactics come into play that can force certain weight lifters out earlier than expected. Or if they miss their lift, which you were going to take for the same weight, you can go up in weight for that attempt forcing the original lifter back out. This changes the clock from the normal 2 minutes that they would get for themselves to only 60 seconds. Once the snatch is completed there is a 10-minute break before the clean & jerk begins where the same exact rules apply.

I do feel that it is important to bring up one point about changing weights. At local meets, it is for sure considerate and in my opinion proper etiquette that if you are making a weight change which impacts the lifts of another weight lifter you give them and their coach a heads up. No one is trying to be a jerk and screw up another person’s meet at local competitions. At major meets such as National level meets or even the largest stage such as the Olympics, there are no friends, this is a sport and weight changes can be tactics to help you win.

At the end of the meet, the totals of the snatch and clean & jerk are added together to declare the winner of the weight classes. In meets such as Nationals there are individual medals for the snatch and clean & jerk along with a total of the two. You do not need to post a total of two lifts to earn a medal in an individual lift. These are just some of basics of an Olympic meet and the differences from a powerlifting meet but enough to get you through your first competition.

Ethan