Blog Week of 7-1-2019

Quote of the Week 7-1-2019

“The starting and ending point of your personal discipline is exclusively controlled by you. Something can trigger it.  Someone can encourage it. Your environment can support it. But only you can start it.”

NEWS

Welcome to another great month at CrossFit- Happy July everyone!  Our classes are bumping, Personal Training is busy, I have more Nutrition clients than ever before and overall there is just a great vibe in the gym.  I love summers with you guys! Please note this Thursday, July 4th we will only hold a 9 am class. This will be a special hero WOD “The Seven” so come ready to sweat.  Feel free to bring a friend or family member on us, this way you can all enjoy your BBQs guilt free. 

COMMUNITY

July’s Member of the Month is our own Ally “Darth” Gurovich!  We are cooking up a hell of a workout for you guys too. Be sure to give her a pound when you see her this month as she certainly has earned this honor.  

For our “Box Night Out” I have been toying with the idea of a movie night.  We can get DB’s projector and play The Goonies on the side of the building maybe…you guys let me know!  Whatever we choose, I think it will be a fun summer night activity.  

PROGRAMMING

We just finished up a fun little Oly cycle with you guys smashing some PRs.  I was particularly happy with everyone’s jumps on Power Snatches and OHS. Now we get to build in some hypertrophy work.  These next few weeks are designed with priming the muscles to grow. Time to show off the summer guns!

LET’S GET TO WORK!

Monday

Strength

Bench Press

10-10-10

DB Flys

1 set to failure 

Metcon

9-15-21-27

HSPU

Burpee Box Jump Overs

Tuesday 

Strength

DB Row

10-10-10

Strict pull-ups 

1 set to failure

Metcon

1000m Row

50 Medball Sit-ups

30 C2B Pull-ups 

Wednesday 

Strength

Front Squat

10-10-10

Calf Raise

1 set to failure

Metcon

“Kel”

3 Rounds

400m Run

30 Box Jumps

30 Wallballs 

Thursday

Metcon

“The Seven”

7 Rounds For Time:

7 Handstand push-ups

7 Thrusters (135/95)

7 Knees to elbows

7 Deadlifts (245/175)

7 Burpees

7 Kettlebell swings

7 Pull-ups

45 Minute Cap

Friday

Strength

Push Press

10-10-10

Lateral Raise

1 set to failure

Metcon

AMRAP 12

22 Doubles

11 Push-ups 

11 KBS

11 T2B

Monday 7-1-2019

Warm Up

“Roxanne”

Strength

Bench Press

10-10-10

DB Flys

1 set to failure 

Metcon

9-15-21-27

HSPU

Burpee Box Jump Overs

Friday 6-28-2019

Warm Up

2 Rounds

200m Run

10 Push-ups

10 PVC Pass-thru

Strength

15 Minutes Establish 

1RM DB Bench Press

Metcon

100m Run

5 KTE

5 Ring Dips

200m Run

10 KTE

10 Ring Dips

300m Run

15 KTE

15 Ring Dips…

18 Minute Cap

Thursday 6-27-2019

Warm Up

2 Rounds

10 Calorie Row

10 Wall Balls

Strength 

15 Minutes Establish 

1RM Power Snatch

Metcon

60 Calorie Row

30 KBS

30 Alt KB Hang Cleans

30 KB SDHP

30 Wallballs 

15 KBS

15 Alt KB Hang Cleans

15 KB SDHP

15 Wallballs 

30 Calorie Row

Wednesday 6-26-2019

Warm Up

6 Sets Tabata Doubles

Strength

15 Minutes Establish 

1RM Split Jerk

Metcon

AMRAP 14

45 Doubles

15 DB Jerks (35#/20#)

10 Burpees

15 push-ups 

Tuesday 6-25-2019

Warm Up

Roxanne

Strength

15 Minutes Establish

1RM Hang Clean

Metcon

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

Devils Press (50#/35#)

Strict Pull-ups 

15 Minute Cap

Monday 6-24-2019

Warm Up

2 Rounds

10 OHS

15 Sit-ups

5 Burpees

Strength

15 Minutes Establish 

1RM OHS

Metcon

Buy in: 50 Walking Lunges

21-15-9

OHS

T2B

Cash out: 50 Sit-ups 

Blog Week of 6-24-2019

Quote of the Week 6-24-2019

“The last three or four reps is what makes the muscle grow.  This area of pain divides the champion from someone else who is not a champion.”

NEWS

I am so happy about the growth of our 6am and 7:30pm programs.  It feels like every time I turn around there is another new person in these classes.  This is a testament to how lucky I am to have the amazing Coaching Staff that I do. I want to take the time to send a special thank you to Dom, Mittens, DB, and Proshop for always being there when I need them and providing our members with the best hour of their days.  Please take some time this week to show them some love for me!

COMMUNITY

As we expand our Community I would like to make you all aware of some new programs we are developing.  If you know of any youngsters or teens who are interested in trying CrossFit in their own group setting please spread the word that sessions are being formed now.  It looks like these classes will be held three times a week and will focus on fitness through fun, team building workouts. More on this next week.

PROGRAMMING

Hear that???  That is your new one rep maxes calling for you this week!  Big, heavy strength pieces every day. Time to hit some hefty numbers on OHS, Hang Clean, Split Jerk, Power Snatch, and DB Bench Press.  Last week I heard lots of moans and groans about soreness (mostly from myself). Great news is this week is even tougher. We are in store for some seriously challenging and seriously fun Metcons.

HERE WE GO!

Monday

Strength

15 Minutes Establish

1RM OHS

Metcon

Buy in: 50 Walking Lunges

21-15-9

OHS

T2B

Cash out: 50 Sit-ups

Tuesday

Strength

15 Minutes Establish

1RM Hang Clean

Metcon

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

Devils Press (50#/35#)

Strict Pull-ups

15 Minute Cap

Wednesday

Strength

15 Minutes Establish

1RM Split Jerk

Metcon

AMRAP 14

45 Doubles

15 DB Jerks (35#/20#)

10 Burpees

15 Push-ups

Thursday

Strength

15 Minutes Establish

1RM Power Snatch

Metcon

60 Calorie Row

30 KBS

30 Alt KB Hang Cleans

30 KB SDHP

30 Wallballs

15 KBS

15 Alt KB Hang Cleans

15 KB SDHP

15 Wallballs

30 Calorie Row

Friday

Strength

15 Minutes Establish

1RM DB Bench Press

Metcon

100m Run

5 KTE

5 Ring Dips

200m Run

10 KTE

10 Ring Dips

300m Run

15 KTE

15 Ring Dips…

18 Minute Cap

Friday 6-21-2019

Warm Up

Coach Flow

Strength

EMOM 10

3 Split Jerk

3 HSPU

Metcon

AMRAP 12

200m Run

Max Unbroken HSPU

*Scored for total HSPU*

Thursday 6-20-2019

Warm Up

Coach Flow

Strength

EMOM 10

3 Power Cleans

3 Deadlift

Metcon

“Power Amanda”

9-7-5

Ring MU

Power Snatches (135#/95#)