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

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