Blog Week of 7-22-2019

Quote of the Week 7-22-2019

“The secret of health for both mind and body is not to mourn the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.”

NEWS

This past week I got a chance to work on some really fun stuff with my Personal Training Clients.  I think the topics covered are important enough to create a seminar for all our CrossFit members. Soooooooo after this kid is born (thinking the first Saturday in August) I will be presenting a free talk about the importance of breathing, stress reduction, and sleep on training.  This will be an informal, 30 minute or so talk followed by a Q & A session and will be held right after our regular Saturday morning class. More on this next week!

COMMUNITY

I need to take a few moments in this week’s blog to personally thank my coaching staff.  As most of you know I have been CRAZY busy in and out of the hospital with my first child, running my non-for-profit summer camp, and Open Mic Nights.  I am so lucky to have the best Coaches imaginable who picked up my slack effortlessly. To all my Members- please do your best to show these guys some gratitude for me this week.  It honestly feels amazing to be able to look at the next generation of Members turned Coaches, watch them lead by example, and strengthen our core culture inside and outside the gym.      

PROGRAMMING

We just finished up a fun little hypertrophy cycle- everyone feel YUGE???  Next up we are hitting 10 minute EMOMs. These movements will progress week to week- Front Squats to OHS, DB Rows to Pendlay Rows, DB Bench to Barbell Bench, Deadlifts to Cleans and finally Push Jerks to Split Jerks.  Our goal is to go hefty, hefty, hefty on these bad boys! There will be plenty of rest time to add weight between sets so we should try to start around 50% and work up to 90%.  

We also get to hit a girl WOD this week- “Nancy” and she is a spicy one, especially in this heat.  Thursday we will be hitting Squat Cleans so if you are attempting to come every day this week let’s make recovery a priority.  Lots of water, lots of mobility, lots of good sleep.    

TIME TO GO TO WORK!

Monday

Strength

EMOM 10

2 Front Squats (AHAP)

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65)

Tuesday

Strength

EMOM 10

2 DB Row (AHAP)

Metcon

21 Pull-ups 

50 KBS

50 Sit-ups 

15 Pull-ups 

30 KBS

30 Sit-ups 

9 Pull-ups 

20 KBS

20 Sit-ups 

Wednesday 

Strength

EMOM 10

2 DB Bench Press (AHAP)

Metcon 

AMRAP 12

6 HSPU

20 Doubles

6 Burpees

20 Doubles

6 Ring Dips

20 Doubles

Thursday 

Strength

EMOM 10

2 Deadlift (AHAP)

Metcon

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

Squat Cleans (95#/65#)

Bar Facing Burpees

Friday

Strength

EMOM 10

2 Push Jerks (AHAP)

Metcon

1000m Row

Then AMRAP

5 Box Jumps

1 Bar MU

10 Alt DB Snatch (35#/20#)

5 Goblet Box Step Overs

1 Rope Climb

15 Minute Cap

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