Blog Week of 3-11-2019

Quote of the Week 3-11-2019

“You will never reach your destination if you stop and throw stones at every dog that barks.”

NEWS

Our third Open WOD Saturday was a blast!  This is one of my favorite times of the year and I am greatly looking forward to seeing the community push themselves and come together in the final two weeks.  Remember, keep tracking all your workouts in Zen Planner and checking that custom leader-board!

The 631 Pound for Pound Throwdown is almost here!  Please keep spreading the word. 631strongman.eventbrite.com

COMMUNITY

Quite a few of you have pursued our nutrition and personal training programs recently and this week’s quote is for you guys, as well as our day in day out CrossFit athletes.  You know, our community is so supportive and strong that sometimes we forget we are outliers. Being frank, we do some really weird stuff. I have my nutrition clients carrying around containers of steak and drinking gulps of bone broth at work.  We show up at family events with ripped hands and busted shins. We stretch ROM WOD at the train station or waiting for our coffee to brew. All of us have normalized some really unique and strange behaviors. Since our community is so strong and supportive we get surprised when others look at us as strange.  My advice has always been- stay strange! Be different! The only justification you need is how great you feel. Keep working, ignore the naysayers, and next time someone calls you out for being different- smile, flex your biceps, and invite them into a free drop in Saturday class to see what all the buzz is about!


PROGRAMMING

You guys ask for long, weekly core circuits and you shall receive long, weekly core circuits!  Along with a crushing ab routine Monday we will be hitting 3s all week during our strength pieces.  We are looking to hit around 90% of our current 1RM on each movement. Keep the form tight and keep some gas in the tank for The Open WOD Saturday!

LET’S DO IT AGAIN!

Monday

Strength

Core Circuit

Metcon

3 Rounds

400m Run

21 Weighted Sit-ups

12 Strict KTE

Tuesday

Strength

Power Snatch

3-3-3-3-3

Metcon

15-15-15

Devils Press (50#/35#)

Weighted Step Overs

DB Hang Clean

15 Minute Cap

Wednesday

Strength

Split Jerk

3-3-3-3-3

Metcon

1000m Row

Then AMRAP

5 Ring Dips

7 KBS

9 Push-ups

12 Minute Cap

Thursday

Strength

DB Row

3-3-3-3-3

Metcon

AMRAP 20

5 Pull-ups

10 Box Jumps

15 Sit-ups

Friday

Strength

OHS

3-3-3-3-3

Metcon

6 Rounds

20 Doubles

5 OHS (95#/65#)

5 Burpees Over Bar

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