Blog Week of 4-1-2019

Quote of the Week 4-2-2019

“The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion.”

NEWS

Happy April all!  Our box’s year is rolling along nicely and April is traditionally a real good month for us.  Expect lots on new faces, warm weather, and yes…running WODs!

I want to give you all a special thanks for making the 631 Pound for Pound Strongman Throwdown a major success.  You guys never cease to amaze me with your amazing support and care. We had such a fun day with some really great people.  It is so rewarding for me to share a sport I love with the community I love!

COMMUNITY

Okay, as promised (Seaworld) our next box night out will be at Cafe Amici in Selden.  Let’s meet up there Thursday, April 11th after the 5:30 WOD so 6:45pm. As always this will be a fun night- bring family and friends, the more the merrier.  

Now that The Open and our Strongman Comp is over we can get back into the swing of things.  I’m happy to announce April’s Member of the Month is Big Joe! Everyone please jump up and give him a fist bump for me.  Rumor has it he is bringing a basketball hoop for the back of the gym and will accept all challengers one on one.

I will also be doubling down on our Photo of the Month contest, our Weekly Challenges, and our Levels testing.  Prepare to compete in our Weekly Challenge for at least one of our “Coach Flow” Warm Ups this week.

PROGRAMMING

This week I wanted to try something really unique and different.  It is very hard for me to surrender to other people’s programming but I am challenging myself, and all of you to give this a go for just this week.  I have compiled the programing from five different gyms and slightly modified and added strengths so we can experience some truly novel stimulus. I have borrowed ideas from Comp Train (Ben Bergeron), CrossFit Linchpin, CrossFit Main Site, and CrossFit Mayhem (Rich Froning).  After modifying and making them all fit into a cohesive week of training I must say I am greatly looking forward to what you all think!

These WODs are meant to be competition workouts, specifically designed to prepare the best athletes in the world for The CrossFit Games.  They are almost all long duration and the weights are heavy. Please scale all appropriately and realize some of the days I have placed caps on the WODs that you may not be able to finish.  This is perfectly acceptable- embrace the challenges! Since I can’t let myself give up all the control I will be running a “Coach Flow” for the Warm Up each day. This is meant to be a fun new way to individualize and prime the working muscles we will use in these demanding WODs.   

HERE WE GO APRIL!

Monday

Strength

EMOM 10

5 DB Split Squats

Even: Right Leg

Odd: Left Leg

Metcon

*Comptrain*

“Macho Mile”

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

30 Minute Cap

Tuesday

Strength

EMOM 10

Even: 5 DB Bench Press

Odd: 5 DB Floor Fly

Metcon

*Linchpin*

2 rounds for time of:

80 Double-unders

60 Push-ups, hand-release

40 Ring Rows

20 Knees-to-elbows, strict

20 Minute Cap

Wednesday

Strength

EMOM 10

Even: 5 DB Deadlift

Odd: 10 DB Shrug

Metcon

*Monster Mash*

5 Rounds

4 Squat Cleans (185#/135#)

3 Push Jerks (185#/135#)

2 Rope Climbs

5 Minutes Rest

3 Rounds

20 Power Snatch (95#/65#)

10 Burpees, bar-facing

40 Minute Cap

Thursday

Strength

EMOM 10

Even: 5 DB Strict Press

Odd: 5 DB Lateral Raise

Metcon

*CrossFit Main Site*

5 rounds

Lunge 30 feet

10 Ring Dips

15 HSPU

15 Minute Cap

Friday

Strength

EMOM 10

Even: DB Row

Odd: DB Biceps Curls

Metcon

*Mayhem*

3 Rounds

10 Muscle Up

500m Row

Rest 3 Minutes

3 Rounds

10 Burpee Box Jump Overs

15 Pull-ups

25 Minute Cap

Monday 4-1-2019

Warm Up

Coach Flow

Strength

EMOM 10

5 DB Split Squats

Even: Right Leg

Odd: Left Leg

Metcon

*Comptrain*

“Macho Mile”

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

30 Minute Cap

Friday 3-29-2019

Warm Up

2 Rounds

20 Doubles

10 PVC Strict Press

Strength

DB Strict Press

10-10-10

Metcon

AMRAP 15

30 Doubles

10 Alternating 1 arm DB Clean and Jerk

10 Burpees 

Thursday 3-28-2019

Warm Up

2 Rounds

10 PVC Squat Cleans

10 Sit-ups

Strength

Deadlift

10-10-10

Metcon

21-15-9

Squat Cleans (95#/65#)

T2B

Tuesday 3-26-2019

Warm Up

2 Rounds

10 Step Ups

10 Push-ups

Strength

Bench Press

10-10-10

Metcon

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

HSPU

Box Jumps

Ring Dips

Monday 3-25-2019

Warm Up

500m Row

10 OHS

Strength

Back Squat

10-10-10

Metcon

1000m Row

50 OH Walking Lunges (20#/14#)

50 MBC

50 Wallballs 

Partition Reps However

Blog Week of 3-25-2019

Quote of the Week 3-25-2019

“Success comes from consistency to your vision and values.”

NEWS

Our next competition The Pound for Pound Strongman Throwdown is this coming Saturday 3/30!  I’m so excited to showcase a sport that I love. Even if you guys aren’t competing- of course come down and check out the fun.  Bring friends, bring family, let’s make it another amazing day.

631strongman.eventbrite.com

COMMUNITY

With the completion of The Open season I wanted to personally congratulate all of my athletes.  Every single one of you gives it your all daily. I can’t begin to tell you how blessed I feel to have helped cultivate such a friendly, welcoming, and positive community.  You are what separates us from other boxes and other globo gyms. You give me the confidence to say that I am part of the best gym out there and have the best job in the world.     

PROGRAMMING

This week begins a new strength cycle- cheers to last weeks PRs on OHS, Power Snatch, and Split Jerks.  Now we get to play with some more traditional strength movements in a higher rep range. The goal of this week’s strength work is to focus on form and hypertrophy, paying extra attention to initiating the movement with the working muscle, finding full range of motion, and finally squeezing the working muscle in the shortened position.  Spend this week finding that ever important, yet often overlooked mind muscle connection that you hear me going on and on about all the time. We also have a banger planned Wednesday- “Eva”. I am excited to see how you guys tackle this beast of a girl.

LET’S GET AFTER IT!

Monday

Strength

Back Squat

10-10-10

Metcon

1000m Row

50 OH Walking Lunges (20#/14#)

50 MBC

50 Wallballs

Partition Reps However

Tuesday

Strength

Bench Press

10-10-10

Metcon

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

HSPU

Box Jumps

Ring Dips

Wednesday

Metcon

“Eva”

5 Rounds

800m Run

30 KBS

30 Pull-ups

50 minute Cap

Thursday

Strength

Deadlift

10-10-10

Metcon

21-15-9

Squat Cleans (95#/65#)

T2B

Friday

Strength

DB Strict Press

10-10-10

Metcon

AMRAP 15

30 Doubles

10 Alternating 1 arm DB Clean and Jerk

10 Burpees

Friday 3-22-2019

Warm Up

2 Rounds

200m Run

15 Walking Lunges

Strength

OHS

6-6-3-3-1-1

Metcon

3 Rounds

400m Run

15 Wallballs 

20 KBS

Thursday 3-21-2019

Warm Up

2 Rounds

250m Row

15 Sit-ups

Strength

Core Circuit 

Metcon

1000m Row Sprint

Rest 1 Minute

500m Row

50 Sit-ups 

30 KTE

50 Russian Twists (20#/14#)