Blog Week of 1-6-2020

Quote of the Week 1-6-2020

“Do it now.  Sometimes later becomes never.”

NEWS

Welcome to 2020 guys!  One of my New Year’s Resolutions is to listen and act directly on what our Board of Directors advises me on.  Something that they have bothered me a LOT about is being more vocal about my charity work outside the gym So in an effort to be true to this resolution I’ll half reluctantly share some recent successes.  For the past four years or so I have been a part of the Legislative 6th District’s Opiate Advisory Panel. This is a team of experts brought together to address the heroin epidemic that has ravaged our local communities.  This past Thursday there was a press release featuring all of us and if you saw my Instagram stories you know I got some air time! You guys can check out the pictures here. If you are interested in the full report we put together I’ll link it here.

This year I have decided to put out a Monthly Newsletter.  This will consist of all our special events, all upcoming activities, and our athletes birthdays.  Hopefully this will keep you guys informed and make you feel like the celebrities that you are! If you haven’t received the email check your spam inboxes or just shoot me a DM and I will get you all set up.      

COMMUNITY

January 2020’s Member of the Month is our own Whitney “Sweatny” Owensby!  Whitney always shows up ready to work her butt off and is religious about shouting us out on social media, which I appreciate SO much.  She is always kind and down for a fun workout. This month we honor Whitney with “The Sweat” a killer WOD with running and lots of core work.  Sweatny exemplifies the best of our Community- give her an extra pound for all of us this month.  

PROGRAMMING

Thank goodness we are finally back to a normal week of programming.  No holidays for some time now so our new training block will come together nicely.  This week we begin a traditional 5/3/1 periodization scheme for OHS, DB Rows, Bench Press, Power Snatches, and Split Jerks.  Percentages will look like a set of 50%, 60%, 70%, 75%, and 80% for sets of 5 reps. Have some numbers ready to roll when you come into class.  If you don’t know your most recent 1RM for each of these moves shoot for something heavy and build the next three weeks off of that number. We will be de-loading these lifts after we test our 1RM in three weeks from today so look forward to assistance work that week.  Our Metcons are all meant to be standard CrossFit, back to basics- let’s make an effort to master the little things. 

NEW YEAR STARTING STRONG- LET’S GET IT!

Monday

Strength

OHS

5-5-5-5-5

Metcon

3 Rounds

400m Run

5 Squat Snatch (95#/65#)

5 OHS 

5 Strict T2B

Tuesday

Strength

DB Row

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

5 Pull-ups

10 Hang DB Snatch (35#/20#)

15 KBS

15 Minute Cap

Wednesday 

Strength

Bench Press

5-5-5-5-5

Metcon

21-15-9

HSPU

DB Clean & Jerks (50#/35#)

Thursday 

Strength

Power Snatch

5-5-5-5-5

Metcon

Buy In: 50 Foot Farmers Walk (AHAP)

50 OH Walking Lunges (20#/14#)

50 Wallballs 

50 MBC

Break up Workload as Desired 

Cash Out: 50 Foot Farmers Walk

Friday

Strength

Split Jerk

5-5-5-5-6

Metcon

AMRAP 12

36 Doubles

24 Push-ups

12 Box Jumps

1 Rope Climb

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