Blog Week of 3-2-2020

Quote of the Week 3-2-2020

“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.”

NEWS

Welcome to March!  Warm weather is around the corner, we just need to power through these next few weeks.  This is also the tail end of flu season and with recent CoronaVirus scares our Board and myself are asking everyone to please wipe down all your equipment daily.  Let’s all make sure we are staying healthy while we are getting healthy!   

COMMUNITY

It is my distinct pleasure to name Paul “Shades” as March’s Member of the Month!  Shades always has crazy energy and is looking to put a smile on everyone’s face. Paul is currently training for the NYC Marathon, so if you see a glowing man wearing a construction worker vest and electric lights blinking all over him running by our gym it most likely is him.  Everyone please give Shades an extra pound for me this month!

PROGRAMMING

So begins week number two in our latest strength periodization.  This week we are hitting all threes, starting at around 50% and building up to a tough 90% of our latest 1RM.  Triples were always my favorite week- we are able to focus on form while still getting aggressive and moving a lot of weight.  I have also programmed one of my very first CrossFit workouts, “300”. This WOD has been the first workout in every new gym I have opened and in a way represents new beginnings for me.  I think that tradition still remains true with all our new members, our renewed Board of Directors, and our world-class Coaching Staff, let’s all think of March as the new beginning to something great. 

HERE WE GO!  

Monday

Strength 

Deadlift 

3-3-3-3-3

Metcon

“300”

25 Pull-ups

50 Deadlift (135#/95#)

50 Push-ups 

50 Box Jumps

50 Floor Wipers

50 1 Arm KB C & J

25 Pull-ups

Tuesday

Strength

Bench Press

3-3-3-3-3

Metcon

AMRAP 14

8 Single Arm Devils Press (35#/14#)

10 T2B

8 Ring Dips

10 Weighted Sit-ups

32 Double Unders

Wednesday 

Strength 

Pendlay Row

3-3-3-3-3

Metcon

12 Minute Ascending Ladder

1 Pull-up

1 Hang Snatch (75#/55#)

1 Burpee

2

2

2…

Thursday 

Strength

Back Squat

3-3-3-3-3

Metcon

30-25-20-15-10

Cal Row

Wallballs 

Friday

Strength

Push Press

3-3-3-3-3

Metcon

Tabata Style

DB STOH (50#/35#)

Sit-ups

KBS

DB Cleans

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