Monday 10-1-2018

Warm Up

2 Rounds

30 Doubles

15 Pass-Thru

10 Push-ups

Strength

Strict Press

20-20-20

Lateral Raise

10-10-10

Metcon

50 Doubles

15 HSPU

40 Doubles

15 Ring Dips

30 Doubles

15 HSPU

20 Doubles

15 Ring Dips

10 Doubles

Blog Week of 10-1-2018

Quote of the Week 10-1-2018

“It is time for us to stand and cheer for the doer, the achiever, the one who recognizes the challenge and does something about it.”

NEWS

The 631 THROWDOWN 3.0 is rolling guys!  Lots of amazing athletes have signed up, all our sponsors are signed on, and all our judges are being set this week.  Expect an incredible day full of powerful moments and surprises.  This will a celebration of how amazing this community can be.

COMMUNITY

Speaking of celebration- we have TONS of good news coming into this week!  Our own Dominic Ferrara has attained his L1, completed my shadowing program, and will be assisting me in coaching.  Ally “Darth” not only took first place last week in the Cascade Classic, but is now ranked SECOND IN THE WORLD by Spartan.  Jeremy “Mittens” is at his L1 right now to expand his passion for CrossFit.  I am so pleased we could bring this amazing sport to the next generation.

PROGRAMMING

This will be our third week of hypertrophy based strength training.  We will utilize the barbell more than last week and bump up our rep ranges from 15 to 20.  We now should all be able to maximally contract the working muscle and really create a mind muscle connection- this will be incredibly beneficial in the upcoming weeks.  Be ready for one of my favorite girls “Linda” on Thursday.

TIME TO GO TO WORK!

 

Monday

Strength

Strict Press

20-20-20

Lateral Raise

10-10-10

Metcon

50 Doubles

15 HSPU

40 Doubles

15 Ring Dips

30 Doubles

15 HSPU

20 Doubles

15 Ring Dips

10 Doubles

 

Tuesday

Strength

Front Squat

20-20-20

Walking Lunges

10-10-10

Metcon

AMRAP 14

14 Walking Lunges (20#/14#)

7 Burpee-T2B

14 wallballs (20#/14#)

 

Wednesday

Strength

Pendlay Row

20-20-20

Biceps Barbell Curl

10-10-10

Metcon

3 Rounds

400m Run

21 Pull-ups

21 KBS

400m Run

15 Pull-ups

15 KBS

400m Run

9 Pull-ups

9 KBS

 

Thursday

Strength

DB Fly

20-20-20

Metcon

“Linda”

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

Deadlift (1.5 Bodyweight)

Bench Press (Bodyweight)

Clean (.75 Bodyweight)

 

Friday

Metcon

3 Rounds

Minute 1: Row (calories)

Minute 2: DB Hang Clean

Minute 3: Box Jumps

Minute 4: DB Push Press

Minute 5: Air Squats

Minute Rest

Max Reps at each station

Scored for total reps

Friday 9-28-2018

Warm Up

2 Rounds

10 Step-ups

8 Burpees

10 Sit-ups

Strength

DB Row

15-15-15

KB biceps curl

10-10-10

Metcon

AMRAP 12

6 Hang Clean (75#/55#)

6 Box Jumps

6 Med-Ball sit-ups (20#/14#)

Thursday 9-27-2018

Warm Up

2 Rounds

30 Doubles

5 Push-ups

Strength

DB incline bench press

15-15-15

DB triceps Kick back 

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Push-ups

1 Rope Climb after each set of push-ups 

Wednesday 9-26-2018

Warm Up

500m Row

10 OHS

Strength

Split Squats

15-15-15

Standing calf raise

10-10-10

Metcon

1000m Row

50 Thrusters (45#/35#)

30 Lateral Burpee Over Bar

Tuesday 9-25-2018

Warm Up

400m Run

10 Pass-thru

Strength

8 minutes Pause Chin-Ups 

Acquire as many good reps as possible

Rear Deltoid Raise

10-10-10

Metcon

“The Mittens”

400m Run

21-15-9

Deadlifts (225#/135#)

Pull-ups 

400m Run

Monday 9-24-2018

Warm Up

2 Rounds

30 Jumping Jacks

5 KB Overhead Press

10 Neck Circles

Strength

DB Overhead Press

15-15-15

DB Front Raise

10-10-10

Metcon

21-15-9

T2B

HSPU

Pistols

Blog Week of 9-24-2018

Quote of the Week 9-24-2018

“When the character of a person is not clear to you, look at their friends.”

NEWS

Thank you for all the help with the 631 THROWDOWN 3.0!  We have an amazing day set up for us for sure.  Lots of food (probably too much) Kill Cliff, vendors, and tables will be there.  We will have lots of t-shirts and some surprises for you as well.  I am so excited to celebrate our amazing community and all the positives CrossFit has brought to our lives.

PROGRAMMING

This begins our second week of hypertrophy training, focusing on mind muscle connection and getting a pump.  We will be upping the repetitions of our main lifts from last week’s 10 to 15.  Use this and the next few weeks as a unique opportunity to bring up lagging or weak body parts.  We also get to hit “The Mittens” our member of the month WOD this Tuesday!  Again, from here out the week’s programming will be listed at the bottom of this blog.

COMMUNITY

This weekend our own Ally “Darth” Gurovich took first place in The Cascade Classic competition held in Seattle-  This is a crazy big deal for us guys!  Please wish her a big congratulations when you see her this week.  On a personal note it has been an honor for me to watch Ally grow from a shy 15 year old to a powerhouse and accomplished athlete.

I will keep this part short- The first shirt I ever designed at 631 said the words “Rise Above” on the back, this has been a sort of personal mantra for me.  Where others quit and took the easy path I made sure to do just that, Rise Above.  I really need to thank my community from the bottom of my heart for your support not only this week but day in and day out.  You guys make it clear that no matter what obstacles or pettiness we may face, we will all Rise Above.

 

Monday

Strength

DB Overhead Press

15-15-15

DB Front Raise

10-10-10

Metcon

21-15-9

T2B

HSPU

Pistols

 

Tuesday

Strength

8 minutes Pause Chin-Ups

Acquire as many good reps as possible

Rear Deltoid Raise

10-10-10

Metcon

“The Mittens”

400m Run

21-15-9

Deadlifts (225#/135#)

Pull-ups

400m Run

 

Wednesday

Strength

Split Squats

15-15-15

Standing calf raise

10-10-10

Metcon

1000m Row

50 Thrusters (45#/35#)

30 Lateral Burpee Over Bar

 

Thursday

Strength

DB incline bench press

15-15-15

DB triceps Kick back

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Push-ups

1 Rope Climb after each set of push-ups

 

Friday

Strength

DB Row

15-15-15

KB biceps curl

10-10-10

Metcon

AMRAP 12

6 Hang Clean (75#/55#)

6 Box Jumps

6 Med-Ball sit-ups (20#/14#)

Friday 9-21-2018

Warm Up

2 Rounds

30 Doubles

10 pass-thru

Strength

Pause Barbell Row

10-10-10

DB shrug

8-8-8

Metcon

AMRAP 12

30 Double Unders

10 KBs (53#/35#)

5 Burpee over KB

Thursday 9-20-2018

Warm Up

500m Row

10 OHS

Strength

Tempo Deadlift

10-10-10

Lying hamstring curl

8-8-8

Metcon

1000m Row

50 Air Squats

40 walking lunges

30 thrusters (45#/35#)

20 wallballs (20#/14#)

10 MBC (20#/14#)