Blog Week of 3-4-2019

Quote of the Week 3-4-2019

“Every time you do something a certain way, you increase the probability of doing it that way again.  Practice makes permanent. Do what you do on purpose, with purpose.”

NEWS

Our Pound For Pound Strongman Throwdown is nearly upon us- March 30th!  Please help spread the word sharing 631strongman.eventbrite.com I know lots of you have signed up already.  Dom and I will be creating some t-shirts for this event which will be available even before the contest.

The Open is rolling along!  There has been such a good turn out for these WODs I love it.  Keep logging your results and checking that custom leaderboard on Zen Planner.  Again, all WODs will be held officially on Saturdays at 10am but feel free to use our Open Gym time to make up any misses.   

COMMUNITY

This month’s Member of the Month is our own Zach “Paint Chips”.  Be sure to congratulate him this week. We will be tackling his WOD “The Paint Chips” his take on “Death Race” this Tuesday.  

Seaworld has campaigned hard and convinced me March’s Box Night Out will be at Cafe Amici in Selden.  Our amazing Board of Directors is still nailing down the time and date but it will be during the week sometime.  More on this next week…

PROGRAMMING

It’s always interesting and frankly challenging programming during The Open.  Not knowing a workout that counts ahead of time is both difficult and beautiful.  It embodies the whole idea of what training CrossFit is really about- being prepared for the unknowable.  Almost certainly we will see one of this week’s skills involved in The Open WOD Saturday to which I say- that is the point!  Train every day this week like you mean it and back off where you feel you must, but at the end of the day we are here to make it fun!  

TIME TO MAKE IT HAPPEN!

Monday

Strength

Power Snatch

5-5-5-5-5

Metcon

AMRAP 12

6 Deadlifts (225#/155#)

9 Box Jumps

12 KBs

Tuesday

Strength

Core Circuit

Metcon

“The Paint Chips”

8 Rounds

15/10 Calorie Bike/ Row

10 Burpees

15 Minute Cap

Wednesday

Strength

OHS

5-5-5-5-5

Metcon

“Nasty Girls”

3 Rounds

50 Air Squats

7 MU

10 Hang Power Cleans (135#/95#)

Thursday

Strength

Split Jerk

5-5-5-5-5

Metcon

100m Run

10 Strict HSPU

200m Run

20 HSPU

300m Run

30 Ring Dips

400m Run

40 Push-ups

Friday

Strength

DB Row

5-5-5-5-5

Metcon

Buy in: 50 Doubles

10-20-30

Single Arm DB Snatch (35#/20#)

Pull-ups

Cash Out: 50 Doubles

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