Blog Week of 2-11-2019

Quote of the Week 2-11-2019

“How we do the little things is how we do everything.”

NEWS
Our next competition is all official!  The 631 Pound for Pound Strongman Throwdown is set for Saturday, March 30th.  If everyone reading this could share this clickable link with just one person or share our post on any social media I would be forever grateful.

631strongman.eventbrite.com

I want to showcase our amazing community, show off our incredible space, and get as many people involved with a sport I love as possible.  I’m absolutely certain that with your help this event will be even better than our last amazing Throwdown!


COMMUNITY

Our always hard working Board of Directors was able to secure our spot at Wasabi in Miller Place for Thursday, 2-21 at around 6:45pm.  It’s all you can eat sushi but there are many many other options for those of you who don’t like fish. This means there will be no 6:30pm and 7:30pm classes held that night so no excuses for not showing up and stuffing your faces with me!  We will be doing a special WOD that night for the 5:30pm class which I anticipate will be PACKED OUT! Should be lots of fun.

PROGRAMMING

This week begins our 3s in all major lifts.  Traditional percentages are 50%, 60%, 70%, 80%, and 90%.  Please have all your numbers ready to go so our strength pieces move smoothly.  Monday is all about get up and go where we can easily move through all movements and find our 15 minute pace.  Tuesday is a real fast burner- meant to be an all out sprint. Wednesday we get to hit our Member of the Month WOD so blame Tina-na-na for all those devil’s press!  Thursday is our long lower body focused chipper and Friday we find out just how good we are at HSPU.

LET’S GET AFTER ANOTHER KILLER WEEK!

Monday

Strength

Bench Press

3-3-3-3-3

Metcon

1500m Row

Then AMRAP

5 Dips

10 KBS

5 Box Jumps

15 minute cap

Tuesday

Strength

Power Clean

3-3-3-3-3

Metcon

9-15-21

Power Cleans (135#/95#)

KTE

Wednesday

Strength

Pendlay Row

3-3-3-3-3

Metcon

“The Na- Na- Na”

400m Run

21-15-9

Pull-ups

Devils Press (35#/20#)

400m Run

Thursday

Strength

Front Squat

3-3-3-3-3

Metcon

40 Weighted Sit-ups  (35#/20#)

40 1 Arm DB Thrusters

40 1 Arm DB Snatch

40 Weighted Walking Lunges

40 DB Goblet Squats

40 Weighted Sit-ups

Friday

Strength

Push Press

3-3-3-3-3

Metcon

50-40-30-20-10

Double Unders

20-18-16-14-12

HSPU

10-8-6-4-2

Burpees

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