Blog Week of 11-12-2018

Quote of the Week 11-12-2018

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

NEWS

The holiday party will be held at the box this year- we have lots of great catered food and drinks for you guys!  If you haven’t signed up yet be sure to do so this week. It will be an amazing time for sure.

COMMUNITY

Before the holiday party we would like to plan another Box Night Out.  We are looking for suggestions for local restaurants to check out. Also, if there is interest I have reached out to Coram Country Lanes bowling alley who would be happy to host us for a night out.  I am so happy to see how well our community has grown, especially in the past six months- I feel really blessed to be a part of such a positive and fun environment every day.

PROGRAMMING

This week will be our first “Peak Week” of our current Oly Cycle.  Expect to hit some big numbers on Squat Clean, Split Jerk, and Squat Snatch.  We will be exploring two classic CrossFit WODs “Grace” and “Isabel”. Our goal with these two workouts is to pick a weight that we can handle with near perfect form for 30 repetitions while creating a high metabolic demand.  These are short and intense WODs so I have programmed some optional additional conditioning after in the form of some Tabata work. Again, the Tabata pieces are completely optional and if you would like to dedicate 100% of your all out energy to the girl WODs that is perfectly acceptable.

LET’S HAVE ANOTHER KILLER WEEK!

Monday

Strength

15 minutes establish new

1RM Squat Clean

Metcon

“Grace”

30 Clean and Jerks (135#/95#)

Optional Metcon

Tabata 8 sets

Doubles

Burpees

Sit-ups

 

Tuesday

Strength

DB Row

8-8-8-8

Metcon

3 Rounds

Minute 1: Calorie Row

Minute 2: CTB Pull-ups

Minute 3: Pistol Squats

 

Wednesday

Strength

15 minutes establish new

1RM Split Jerk

Metcon

3 Rounds

400m Run

21 HSPU

12 Burpee Box Jump Overs

 

Thursday

Strength

15 minutes establish new

1RM Squat Snatch

Metcon

“Isabel”

30 Snatch (135#/95#)

Optional Metcon

Tabata 8 sets

Row

Muscle-ups

KBs

 

Friday

Strength

DB Bench

8-8-8-8

Metcon

Buy in: 50 Doubles

21-15-9

Ring dips

Push-ups

T2B

Cash out: 50 Doubles

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