Friday 8-31-2018

Warm Up

2 rounds

30 jumping jacks

10 mountain climbers

Strength

Jerk

5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%

Rest 2 minutes

AMRAP 85%

Metcon

AMRAP 12

6 HSPU

6 Knees To Elbow

6 Wall Balls

Thursday 8-30-2018

Warm Up

500m Row

10 Good Morning

Strength

Power Snatch

5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%

Rest 2 minutes

AMRAP 85%

Metcon

“Christine”

3 Rounds

500m Row

12 Deadlifts (body weight)

21 box jumps 

15 minute cap

Wednesday 8-29-2018

Warm Up

2 Rounds

30 Doubles

10 PVC Pass-thru

5 Push-ups

Strength

DB Bench Press

5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%

Rest 2 minutes

AMRAP 85%

Metcon

30 doubles

30 push-ups 

30 doubles

15 Ring Dips

30 doubles

30 Alt 1 arm Russian KBs

30 doubles

10 MU

Tuesday 8-28-2018

Warm Up

400m Run

10 Sit-ups

10 good mornings

Strength

Pendlay Row

5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%

Rest 2 minutes

AMRAP 85%

Metcon

4 Rounds

200m Run

10 pull-ups 

10 weighted sit-ups 

Monday 8-27-2018

Warm Up

2 Rounds

10 burpees

10 OHS

Strength

OHS

5 @ 50%/ 5 @ 60%/ 5 @ 65%/5 @ 75%

Rest 2 minutes

AMRAP 85%

Metcon

EMOM 10- 5 burpees

3 points-  1 OHS (95#/65#)

2 points- 2 Thrusters

1 Point- 3 Front Squats

Accumulate as many points as possible

Blog Week of 8-27-2018

Quote of the Week 8-27-2018

“The good stuff didn’t just happen to you.  You created it. Well done.”

NEWS

We are now in full swing with The 631 Throwdown 3.0 partner competition.  I am very excited to have catering, vendors, and sponsorships already on board.  I created a video highlighting the venue and the events for social media and also posted the first WOD- feel free to share!

This Tuesday afternoon I set up another photoshoot for everyone in the gym!  I would love it if everyone could show to the 5:30 that day so we can get some great shots for the website and social media.  Please wear your favorite CrossFit 631 gear.

PROGRAMMING

This week starts our sets of 5 for Power Snatch, OHS, and Jerk- use your numbers established last week to plug into the percentages prescribed.  I also have included DB Bench Press and Pendlay Rows to round out our strength portions this week. It’s important to have your numbers ready for 50%, 60%, 65%, 75%, and then our AMRAP at 85%.  After September 1st I will be implementing some software that will help you guys track these numbers and percentages more easily but until then we are going old school.

One last note on programming- I received lots of texts and comments these past few weeks about how well the strength and metcons have been going for everyone.  I am really overwhelmed by all of your support and insist that it is YOUR hard work that has allowed me to push my athletes the way I have. Nothing makes me happier than getting a wall of text listing everyone’s PR increases on each lift!  Programming shouldn’t feel silly or thrown together. It should be deliberate and intentional with each athletes goals in mind. I am extremely thankful and blessed that I have amazing, supportive members who execute my programming day in and day out- Thank you all.  

COMMUNITY

Mel and I are about to leave for our End of Summer Party at Dipsy’s house!  I want to thank the whole Ferrara clan for opening their home, thier pool, and their hospitality to us.  Looking forward to seeing you all there!

ANOTHER GREAT WEEK IS AHEAD OF US- LET’S GET IT!

Friday 8-24-2018

Warm Up

2 rounds

30 doubles

10 sit-ups

Strength

5 sets 

:30 on :30 off

Weighted Plank Hold

Metcon

50-40-30-20-10

Doubles

30-25-20-15-10

T2B

25-20-15-10-5

Box Jumps 

Thursday 8-23-2018

Warm Up

400m Run

10 OHS

Strength

15 minutes to establish 

1RM Jerk

Metcon

3 rounds 

400m Run

10 Shoulder to Overhead 

Wednesday 8-22-2018

Warm Up

2 rounds

10 burpees

15 good mornings

10 lunges

Strength

15 minutes to establish 

1RM OHS

Metcon

10-9-8-7-6-5-4-3-2-1

OHS (95#/65#)

Burpees over Bar

Tuesday 8-21-2018

Warm Up

2 rounds

100 feet overhead plate walk

10 push-ups

15 pass-thru

Strength

DB Bench Press

5-5-5-5-5

Metcon

AMRAP 15

100m Overhead plate walk (45#/25#)

15 DB Push-ups

10 DB Hang Clean