Blog Week of 12-2-2019

Quote of the Week 12-2-2019

“The person who says it cannot be done should not interrupt the person who is doing it.”

NEWS

Time for another Bob’s rant…it’s been a while!  I really try to stay in my own lane because I believe there is more than enough abundance to go around but sometimes I see other boxes do some crazy stuff and I need to vent…  

  1.  Yes, you do have time for a quality Strength and Conditioning piece nearly daily.  

I have seen this a lot lately and I can’t understand why- boxes just programming an 8 minute AMRAP and that’s all she wrote.  I get that my background as a pure strength athlete gives me an incredible bias towards daily strength work but I also feel this is where the true magic lives.  To make real, lasting changes in your body lifting weights in an intelligent and well programmed way is completely appropriate. Yes, it takes a lot more thought into programming and a lot higher quality Coaching but it is 100% worth it.  

  1. No, we aren’t having a “Black Friday/ Cyber Monday/ Fat Tuesday Sale”.

Let’s be clear- I don’t care where you train, I am just happy people are making healthy steps to better lives.  If that is at Planet Fitness, Orange Theory, another box, whatever that is still great. But please, please, PLEASE don’t shop based on price!  You are literally entrusting your health, your future self, maybe the day and way you will die on the fitness professional you end up training with.  This decision needs to be based on quality not dollars. It is also important to remember that “you get what you pay for” is a cliche because it is true.  If you join a gym or box for a discount please expect a discount product. 

  1. No, we are not hiring.  

I have the BEST Coaching staff in the world.  My team is second to none in my eyes- they deliver the highest quality Coaching while cultivating a fun, supportive, and amazing Community.  All of my Coaches were my Athletes first and this is on purpose. I think one of the reasons I have been successful over the past decade is within 631 there is a natural, self selecting progression from newbie, to serious athlete, to Coach and each step is presented in a very organized way.  This path creates the best Coaches who deeply understand the needs and wants of other Athletes and are able to communicate our Culture to anyone who steps in our doors.  

Rant over!    

COMMUNITY

Here is our Christmas Gift to you- Our Holiday Party/ New Years Eve Party will now be FREE!  We are also moving the date to Saturday, December 28th at 4pm right at the gym. There will still be lots of food and booze and you are more than welcome to bring friends and family.  I would really like to make this event a special one this year with a great turn out so please throw it on your calendars now.  

PROGRAMMING

I am very proud of all of us who hit big PRs last week.  I am consistently impressed with the quick progress that can be made when an athlete makes up their mind to be their best.  This week we will be deloading our major lifts and testing them in practical applications- EMOM 8s. We really want to hit 70% of our current 1RM for all 8 sets.  Then we get to deal with these Metcons…..OH BOY! Since our Strength work is short and relatively light, our Metcons will be turned way up- long duration and extra spicy!  All our bar work is (75#/55#) except for Thursday’s “Christine” which plays with body weight deadlifts. I am looking forward to seeing how we crush these bad boys!

TIME TO GO TO WORK!  

Monday

Strength

EMOM 8

2 Back Squat @70%

Metcon

40-30-20-10

Doubles

Pistols 

Walking Lunges

Tuesday 

Strength 

EMOM 8

2 Push Press @70%

Metcon

AMRAP 15

5 HSPU

10 T2B

15 Push Jerk (75#/55#)

Wednesday 

Strength 

EMOM 8

Hang Cleans @70%

Metcon

200m Run

21 Hang Snatch (75#/55#)

21 Pull-ups

200m Run

15 Hang Snatch

15 Pull-ups

200m Run

9 Hang Snatch

9 Pull-ups

200m Run

Thursday

Strength

EMOM 8

2 Deadlift @70%

Metcon

“Christine”

3 Rounds

500m Row

12 Deadlifts (BW)

21 Box Jumps

Friday

Strength 

EMOM 8

2 Bench Press @70%

Metcon

“Test A”

7 Thrusters (75#/55#)

7 KTE

7 Burpees

“Test B”

7 Hang Squat Clean (75#/55#)

7 Push-ups

7 Wallballs 

1 Round “Test A”

1 Round “Test B”

2 Rounds “Test A”

2 Rounds “Test B”

3 Rounds “Test A”

3 Rounds “Test B”

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