Blog Week of 6-10-2019

Quote of the Week 6-10-2019

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.”

NEWS

Our 6am class is in full swing!  In the same way that “routine is the enemy” when it comes to training movements I think the same routine can become a deterrent when we talk about what time we work out.  I am constantly programming variation of time, modalities, and lifts into our week, so I suggest switching up the time you work out every now and then and dropping into a 6am.  Also, for all your friends that have been wanting to try us out but “just don’t have the time” please let them know that they no longer have an excuse and invite them into a free class on us!

I don’t know if it’s because it feels like summer is here but there has been a big influx of you guys getting on board my Nutrition Plan in the past two weeks!  This is great news- to me that is the missing piece for most athletes. If you want to sign up here is a direct link for you https://www.crossfit631redwoods.com/pricing/ just click “Nutrition Plan”.

For those of you that have already come on board you know I program a few different supplements and items- next week I am going to put together clickable links where you can see, research, and purchase all these supplements right from this blog…so stay tuned!

COMMUNITY
Mel and I are about to head out to a last minute BBQ held at Dipsy’s house- hope to see you all there!  Her and Manny (Chalky Balboa) decided to throw this thing to celebrate our amazing coaches and all they do- THANK YOU!  I must say I am so impressed that there is always something to do with you guys. It feels like we always have some special event or party to look forward to and I am really enjoying the time spent with great people and friends.  

PROGRAMMING
This week we get to start periodizations for DB Bench Press, OHS, Hang Clean, Split Jerk, and Power Cleans.  Obviously this is the beginning to a mini Oly Lifting cycle (having Hang Cleans, and Power Cleans in same cycle) so be ready to hit some big PRs in two weeks time.  We also get to celebrate our Member of the Month Kick A$$ with his WOD Tuesday. This is a 20 minute burner that focuses on a bunch of fun movements capped by a Squat Snatch.

LET’S GET AFTER IT AGAIN!

Monday

Strength

DB Bench Press

5-5-5-5-5

Metcon

3 Rounds

400m Run

15 HSPU

10 Strict Ring Dips

Tuesday

Strength

OHS

5-5-5-5-5

Metcon

“The Kick A$$”

AMRAP 20

10 Sit-ups

9 Push-ups

8 Russian Twists

7 Plank Shoulder Taps

6 MBC

5 Hang Clean and Jerk

4 Ring Dips

3 Hang Snatch (75#/55#)

2 OHS

1 Squat Snatch

Wednesday

Strength

Hang Clean

5-5-5-5-5

Metcon

AMRAP 12

30 Doubles

10 KBS

10 C2B

Thursday

Strength

Split Jerk

5-5-5-5-5

Metcon

100 Calorie Row

50 DB Jerk (50#/35#)

75 Push-ups

Partition Repetitions as Needed

16 Minute Cap

Friday

Strength

Power Clean

5-5-5-5-5

Metcon

21-15-9

Thrusters (95#/65#)

T2B

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