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

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