Blog Week of 5-20-2019

Quote of the Week 5-20-2019

“Success usually comes to those who are too busy to be looking for it.”

NEWS
Our “Murph” charity t-shirts are all ordered and ready to be printed.  I am really excited for a fun and meaningful event this year. Monday, 5-27-2019 at 10 am, rain or shine will be the big celebration.  This will be the only class held that day. Feel free to bring friends and family to not only the WOD but the festivities after. Expect a big BBQ potluck style- Jack”Caballo Blanco” is starting a sign up sheet this week.  I am so thankful we get to celebrate another amazing year with the best community around.

COMMUNITY

Our Nutrition and Personal Training programs are rolling along very nicely.  If there is a movement or area you wish to spend some extra time working on feel free to book your PT appointment right through your Zen Planner App.  You can even pick the coach you wish to work with. Summer is coming!

PROGRAMMING

This monday we honor our member of the month Ashley “Seltzer” with her WOD.  Be sure to give her a congrats this week- especially the 9am crew. We will be basing all our strength numbers off of last week’s CFT.  Our last sets will be at 85% of our most recent one rep maxes. Please have your numbers handy so we can get right down to business.

LET’S GET AFTER IT!

Monday

Strength

Deadlift

5-5-5-5-5 @85%

Metcon

“The Seltzer”

4 Rounds

400m Run

15 Box Jumps

10 Power Cleans (95#/65#)

Tuesday

Strength

Push Press

5-5-5-5-5 @85%

Metcon

AMRAP 11

22 Double Unders

7 Left Arm DB Push Jerk (35#/20#)

7 Right Arm DB Push Jerk

Rest 3 Minutes

AMRAP 7

22 Doubles

14 KBS

Wednesday

Strength

DB Row

5-5-5-5-5 @85%

Metcon

3 Rounds

Minute 1: Hang Cleans (135#/95#)

Minute 2: Pull-ups

Minute 3: SDHP

Minute 4: Calorie Row

Thursday

Strength

Back Squat

5-5-5-5-5 @85%

Metcon

50-40-30-20-10

Sit-ups

30-25-20-15-10

Wallballs

Friday

Strength

Bench Press

5-5-5-5-5 @85%

Metcon

21-15-9

Devils Press (50#/35#)

Ring Dips

Blog Week of 5-13-2019

Quote of the Week 5-13-2019

“Always work hard.  Intensity clarifies.  It creates not only momentum, but also the pressure you need to feel either friction or fulfillment.”

NEWS

Memorial Day “Murph” is quickly approaching!  Monday, May 27th we are hosting our yearly “Murph” celebration.  Done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005- this is an incredible day celebrating the strength of the CrossFit community.  This year we will be printing special “Murph” shirts and donating all proceeds to charity. If you guys would like one please sign up at our sign in kiosk with your name and size. Also prepare to hang out after for a killer BBQ (rumor has it HomeRun has the turkey legs ready to go)!

COMMUNITY

Our new Mobility Friday night class is rolling in full force!  I must say I am very grateful to Mittens for the idea and professional execution.  If you guys missed this Friday be sure to get in on the next one- Friday Night at 6:30 pm.  It is a really great start to your weekend and should top off an amazing week of training.

PROGRAMMING

This week we test one of my favorite days- The CrossFit Total!  Athletes will be given fifteen minutes at three different movements to achieve a 1RM.  The Back Squat, Strict Press, and Deadlift will all be pushed to their maxes, then totaled.  I must admit, you either LOVE or hate this day, but even if you fall on the hate side do your best to approach the WOD with excitement and respect.  The CrossFit Total and all PRs are meant to be a celebration of what your body is capable of.

We are also hitting “Chelsea” this week- a 30 minute EMOM, in preparation for “Murph”.  Figuring out where you are with “Chelsea” is a great way to baseline your “Murph” approach and strategy.  Some of you may have noticed that the past seven or so Saturday WODs were Murph-esque- This is no accident!  It is my intention to have you guys the most prepared you have ever been for this fun and challenging day. Let’s all use this week to go heavy, hit new milestones, and share in some great achievements.  

HERE WE GO!

Monday

Strength

Pendlay Row

15 Minutes

Establish 1RM

Metcon

1000m Row

22 Pull-ups

22 Box Jumps

22 KBS

22 HR Push-ups

Tuesday

Strength

Core Circuit

Metcon

AMRAP 20

400m Run

Max unbroken T2B

Scored for total Reps

Rx + Wear your vest!

Wednesday

Metcon

CrossFit Total

15 minutes 1RM Back Squat

15 minutes 1RM Strict Press

15 minutes 1RM Deadlift

Thursday

Metcon

“Chelsea”

EMOM 30

5 pull-ups

10 push-ups

15 squats

Friday

Strength

15 minutes

Bench Press

Establish 1RM

Metcon

AMRAP 12

30 Doubles

6 DB Hang Cleans

8 HSPU

Blog Week of 5-6-2019

Quote of the Week 5-6-2019

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.”

NEWS

Our Member Appreciation Day was a HUGE success.  I am so grateful to everyone who helped make it happen.  Muscle Up Paleo, Chris Albano Photography, Dr. Ron from Block Chiropractic and Sports Physical Therapy, and Yoga for Health Long Island all came together to provide a truly memorable day.  It was an honor for me to be able to give back to the community who has given me so much over the years.

In the same light of giving my Board of Directors insisted I fill you guys in on some of the charity projects I have planned.  As most of you know my work outside the gym is for a 501c3 non-for- profit dedicated to helping youths and families in the North Shore area.  I am always looking for new ways to help. This month we will be offering a Mobility class every Friday night at 6:30 pm. This class will be totally donation based- if you have a few singles to leave on the desk that’s amazing, if not that’s fine too.  Right now I am asking for around $5- $10 per class just to get the ball rolling. At the end of the month 100% of the money will go to one of the many charities I support. Mobility Friday nights will help you recover from a hard week, prime you for Saturday’s rough WOD, and give you a little good karma all at once.    

COMMUNITY

I am happy to announce that May’s Member of the Month is Ashley “Seltzer”!  Seltzer has come such a long way from “just wanting to do one pull-up then I’ll quit!” to transforming into a serious athlete.  Keep an eye out for her workout next week.

PROGRAMMING

This week we are hitting heavy triples.  Traditional percentages are 50%, 60%, 70%, 80%, and 90% of your most recent 1RM.  You guys should have some idea of numbers ready when you come in but a new feature of our Member Sign In portal is a percentage calculator.  We have some very challenging Metcons this week, especially Thursday which is our take on “Vader”. Do your best to come every day!

TIME TO GO TO WORK!

Monday

Strength

Back Squat

3-3-3-3-3@ 90%

Metcon

AMRAP 12

20 Doubles

10 MBC

12 Sit-ups

Tuesday

Strength

Strict Press

3-3-3-3-3@ 90%

Metcon

3 Rounds

10 DB Push Jerk (50#/35#)

10 DB Box Step Overs (50#/35#)

10 Strict Ring Dips

Wednesday

Strength

Pendlay Row

3-3-3-3-3@ 90%

Metcon

21 High Hang Snatch (95#/65#)

21 pull-ups

15 Low Hang Snatch

15 CTB

9 Power Snatch

9 MU

Thursday

Strength

Deadlift

3-3-3-3-3@ 90%

Metcon

3 Rounds

24/17 Calorie Row

21 Wallballs

18 Alt DB Clean (35#/20#)

15 lateral burpees over rower

22 Minute Cap

Friday

Strength

Bench Press

3-3-3-3-3@ 90%

Metcon

3 Rounds

400m Run

21 T2B

12 HSPU

Blog Week of 4-29-2019

Quote of the Week 4-29-2019

“We generate fears while we sit.  We overcome them by action.”

NEWS

Member Appreciation Day is coming up quick- Saturday, May 4th at 10am.  I am so excited to share a fun day with the best community around. Free food, Yoga, and Physical Therapy will be provided to any and all who come.  If you have a friend or family member who has been on the fence about trying us out, today is a great, no sweat, no workout chance where they can find out why the best hour of your day is spent at a CrossFit gym.

COMMUNITY

In the interest of always being better than yesterday I have added a new check in system for you guys.  When you first walk in head over to the pallet desk and check into your Zen Planner profile on our brand new TV.  Here you can log your results, check the WODs, see a leaderboard of the days athletes, and even use a built in percentage calculator to find out your weights for the day.

Once you are all logged in make your way to The Lounge area where you can put your stuff down in the cubby wall, watch some netflix on our new larger TV, grab a free coffee at our live edge bar, or a healthy snack, and charge your phone in our new charging station.

Big shoutout to Home Run Tim for helping me with the electrical, Dipsy for the months and months of snacks (and hand sanitizers and mints and gum…), and Mel for helping me design the whole thing.  I think both the new sign in system and Lounge area will add value to an already amazing community.

PROGRAMMING

This week we get back to the basics!  It is very natural for programming to seek out novelty, with this truth in mind I have thrown many new challenges at you guys the past two months.  I am happy to say you handled them all extremely well. Coaching the exotic and fun stuff is very rewarding but I pride myself on delivering what the athlete needs first- so this week we will begin a simple and straightforward periodization for the main lifts.  Deadlift, Bench Press, Back Squat, Pendlay Row, and Strict Press are iconic in the strength world for a reason, they work. Let’s spend the next month developing virtuosity in each of these movements- doing the common uncommonly well. Expect a big strength day in 4 weeks (hint: “CrossFit Total” or “Big 3”).

We will return to a classic CrossFit programming block as well.  This week is all triplets or three movements combined into one WOD.  I have strategically chosen one movement from each Modality- Weightlifting (moving an external object), Gymnastics (moving your body), and Monostructural (cardio or metabolic conditioning).  Each of this week’s WODs will have one of each three modalities. Just because the formula is simple does not mean it is easy!

LET’S GET AFTER IT AGAIN!

Monday

Strength

Deadlift

5-5-5-5-5 (80%)

Metcon

4 Rounds

8 Power Snatch (95#/65#)

8 Lateral Burpees Over Bar

8 T2B

Tuesday

Strength

Bench Press

5-5-5-5-5 (80%)

Metcon

1000m Row

50 Push Press (95#/65#)

30 Ring Dips

Wednesday

Strength

Back Squat

5-5-5-5-5 (80%)

Metcon

AMRAP 14

200m Run

9 Thrusters (95#/65#)

20 Walking Lunges

Thursday

Strength

Pendlay Row

5-5-5-5-5 (80%)

Metcon

21-15-9

Hang Cleans (95#/65#)

Box Jumps

Pull-ups

Friday

Strength

Strict Press

5-5-5-5-5 (80%)

Metcon

4 Rounds

Minute 1: Double Unders

Minute 2: HSPU

Minute 3: KBS

Scored for total repetitions

Blog Week of 4-22-2019

Quote of the Week 4-22-2019

“Freedom does not come automatically, it is achieved.  And it is not gained in a single bound, it must be achieved each day.”

HAPPY EASTER ALL!

NEWS

Saturday, May 4th at 10am I am hosting our first ever Member Appreciation Day!  I wanted to create a unique and engaging way I could give back to the amazing community that has given me the best job in the world.  This is a totally FREE day- meant to be a celebration of all we are as a community. Think of it as an open house- bring friends, family, young and old, drag in as many people as you can!  This day is the end zone celebration dance to all of the doubters who said we couldn’t do it without them- cheers!

I wanted to share with all my members some really amazing people, relationships, and businesses I have been working with.  Please take some time to check out their websites and social media this week. All will be in attendance May 4th to show you guys a great time.  Full disclosure- none of these companies have paid me to say any of this, I really just genuinely believe in their products and ideals.

As some of you guys know I have recommended Dr. Ron Masone and the other professionals at Block Chiropractic and Sports Physical Therapy since we opened.  They are incredibly talented and I have personally trusted them with my injuries and rehab. Dr. Ron will be there to answer any questions you guys may have about their services and we may get some hands on attention!

Muscle Up Paleo will be in the house to let you guys sample some of their meals.  The owner of this company Byron is a truly great guy- together, last year we fed over 60 families along the north shore of Long Island thanks to his generous contributions.  Ask them how you can get your meals delivered right to our gym.

Chris Albano Photography will be there to take some great pictures of the crew.  As you guys know I have used Chris many times in the past for our Throwdowns, Strongman Competition, and our social media.  If you want to check out more of his work just scroll through our Instagram and if you know of anyone or any businesses that need pictures taken please feel free to reach out.

Finally, I want to introduce you guys to Yoga For Health Long Island.  This company is run by a really amazing person Melissa. She has run programs for me inside my work at North Shore Youth Council and is truly dedicated to helping others thrive through cultivating wellness.  They will be doing a full on yoga presentation for us- and boy do we need it!

Please mark your calendars and gather up friends and family to share in this wonderful day.  Come celebrate with all of us!

LET’S GET AFTER IT!

Monday

Strength

Bench Press

5-5-5-5-5

Metcon

EMOM 14

Even: Max Cal Row 40 seconds

Odd: Max Push-ups 40 seconds

Scored for total Cals & Reps

Rest 5 Minutes

6 Tabata Sets

HSPU

Scored for lowest set

Tuesday

Strength

10 Minutes

Work up to heavy deadlift

Metcon

2 deadlifts (315#/205#)

50 wall balls

4 deadlifts

40 Wallballs

6 deadlifts

30 Wallballs

8 deadlifts

20 Wallballs

10 deadlifts

10 Wallballs

Wednesday

Strength

DB Row

5-5-5-5-5

Metcon

5 Rounds

8 Burpee Box Jump Overs

10 CTB Pull-ups

Thursday

Strength

Core Circuit

Metcon

400m Run

40 Knees to waist

300m Run

30 T2B

200m Run

20 KTE

100m Run

10 Strict KTE

Friday

Strength

15 mins establish

1RM Clean and Jerk

Metcon

“Annie Meets Grace”

50-40-30-20-10

Double Unders

10-8-6-4-2

Clean and Jerks (135#/95#)

Blog Week of 4-15-2019

Quote of the Week 4-15-2019

“Believe in yourself.  You are braver than you think, more talented than you know, and capable of more than you can imagine.”

NEWS

I am so excited to be hosting our first ever Member Appreciation Day- Saturday, May 4th at 10am at the gym.  Let’s please all do our best to bring friends and family to share our amazing community- all for free. Right now I have some really fun events planned that I know you guys are going to love.  More on this next week.

COMMUNITY

Last week’s Box Night Out at Cafe Amici went amazing!  Thank you to all who came, ate, drank, and shared a great time supporting a local business.  Next month I think we are skipping Box Night Out in order to focus on Member Appreciation Day and Murph.  It will be back and better than ever in June!

PROGRAMMING

Week two of our Oly lifting cycle is rolling along with seven minute EMOMs for our strengths.  These will tax your flexibility, speed, stamina, strength, and cardiorespiratory endurance. All of the sets are meant to be heavy but touch and go style with no rest between movements.  As always, the strength pieces will compliment the metcon of the day nicely. Remember to show our Member of the Month “Big Joe” some love Tuesday by doing his WOD.

TIME TO GO TO WORK!

Monday

Strength

EMOM 7

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

AMRAP 12

20 Doubles

6 HSPU

6 Burpees

Tuesday

Strength

EMOM 7

1 Cluster

2 Thrusters

3 Front Squats

Metcon

“The Big Joe”

50 Wallballs

800m Run

100 medball walking lunges

800m Run

Wednesday

Strength

EMOM 7

1 MU

2 C2B

3 Pull-ups

Metcon

21 calorie Row

15 Burpee Box Jump Overs

9 Bar MU

15 Burpee Box Jump Overs

21 calorie Row

Thursday

Strength

EMOM 7

1 Snatch Pull

2 Hang Snatch

3 Power Snatch

Metcon

4 Rounds

10 Power Snatch (95#/65#)

10 Ring Dips

Friday

Strength

EMOM 7

1 High Hang Clean

2 Low Hang Clean

3 Squat Clean

Metcon

21-15-9

DB Thrusters (50#/35#)

T2B

Weighted Sit-ups (50#/35#)

Blog Week of 4-8-2019

Quote of the Week 4-8-2019

“Passion first and everything will fall into place.”

NEWS

The past two months have been really hard on our bodies.  We conquered The Open, our Strongman Competition, and last week’s competition programming.  I thought it would be a great time to talk recovery. I found myself in a deep conversation with Mittens and D-nasty the other night, we were all just feeling beat up and I think it’s important for everyone to hear this now and again.  

Recovery is as important as training.  Period. Every athlete that steps in our doors can benefit from improved sleep, proper nutrition, and mindful meditation practices.  You owe it to yourself to maximize your returns in these endeavours.

Sleep is everything.  This is not “good for business” but here is the truth- if it’s a choice between getting the eight hours of sleep you need or waking up early to hit a WOD, you should choose the sleep every time.  Yes, my morning crew has all caught me training early before class daily, but I promise you the only reason I’m able to do this is because I prioritize sleep first. You grow when you are asleep- that should tell you all you need to know.  

You need to hit your macros.  Ask one of my many nutrition clients just how much better they feel, not just in the gym but outside.  Every cell in your body is changed by what you eat. Your cognitive function, your moods, your disposition, your relationships, your performance- all can be optimized or diminished by the nutrition you choose to put into your body.  The proper calorie and macro ratios will give you such a recovery advantage you may be surprised with the amazing things your body can do.

Meditation is maybe the hidden secret of my recovery ability.  Being able to turn it up in the gym dictates that I must also be able to turn it down elsewhere.  Just 10 minutes a day focusing on the breath or being mindful and grateful will move your body from this constant “fight or flight” sympathetic nervous system response into a “rest and digest” parasympathetic state.  I am a big believer that as humans, we should spend 1-2 hours really geared up and the other 22 chilling. Learn to bring your heart rate down. Learn to breathe. Learn to control your thoughts just a little better and I promise you it will move your workouts in an incredibly positive direction.    

Lastly, everyone is chasing the flashy stuff.  The “sexy” movements- the muscle-ups and squat snatches.  Social Media has taught us that day in and day out we need to #killit.  I spent the first 15 years of my lifting career “training over it” and “manning up” and I can say with 100% honesty that it is a totally garbage mentality.  Master the basics first- prioritize sleep, hit your macros, learn to breathe. This is where the magic is.

COMMUNITY

This Thursday, 4-11-2019 will be our next Box Night Out at Cafe Amici in Selden!  We will all meet up there after the 5:30 pm WOD around 6:45 pm. Please note there will only be a 9 am and 5:30 pm class held.  Let’s fill the place up and reward ourselves for the hard work! As always, family and friends are welcome to attend.

PROGRAMMING

Our competition style programming last week was a killer!  This week we are somewhat back to normal- if you are feeling beat up, these WODs were designed for you to get back to the basics and focus on form and function.  If you are feeling spry- turn up the heat and go for it! We are tackling a girl WOD “Diane” Monday, I want to see lots of names up on our leaderboard for this one.  Our longer weekly core sessions are back and we are entering a mini oly cycle.

LET’S HAVE SOME FUN WITH IT!  

Monday

Strength

EMOM 10

4 Squat Cleans

Metcon

“Diane”

21-15-9

Deadlift (225#/155#)

HSPU

Tuesday

Strength

Core Circuit

Metcon

1000m Row

Then AMRAP

8 KBS

8 KB Sit-ups

8 Box Jumps

8 T2B

14 minute cap

Wednesday

Strength

EMOM 10

5 DB Bench Press

Metcon

3 Rounds

30 Doubles

15 HR Push-ups

Rest 3 Minutes

3 Rounds

15 Burpees

10 Ring Dips

Thursday

Strength

EMOM 10

4 Power Snatch

Metcon

5 Rounds

200m Run

7 Clean and Jerks (135#/95#)

Friday

Strength

EMOM 10

10 Weighted Walking Lunges

Metcon

AMRAP 15

15 Wallballs

10 CTB Pull-ups

Blog Week of 4-1-2019

Quote of the Week 4-2-2019

“The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion.”

NEWS

Happy April all!  Our box’s year is rolling along nicely and April is traditionally a real good month for us.  Expect lots on new faces, warm weather, and yes…running WODs!

I want to give you all a special thanks for making the 631 Pound for Pound Strongman Throwdown a major success.  You guys never cease to amaze me with your amazing support and care. We had such a fun day with some really great people.  It is so rewarding for me to share a sport I love with the community I love!

COMMUNITY

Okay, as promised (Seaworld) our next box night out will be at Cafe Amici in Selden.  Let’s meet up there Thursday, April 11th after the 5:30 WOD so 6:45pm. As always this will be a fun night- bring family and friends, the more the merrier.  

Now that The Open and our Strongman Comp is over we can get back into the swing of things.  I’m happy to announce April’s Member of the Month is Big Joe! Everyone please jump up and give him a fist bump for me.  Rumor has it he is bringing a basketball hoop for the back of the gym and will accept all challengers one on one.

I will also be doubling down on our Photo of the Month contest, our Weekly Challenges, and our Levels testing.  Prepare to compete in our Weekly Challenge for at least one of our “Coach Flow” Warm Ups this week.

PROGRAMMING

This week I wanted to try something really unique and different.  It is very hard for me to surrender to other people’s programming but I am challenging myself, and all of you to give this a go for just this week.  I have compiled the programing from five different gyms and slightly modified and added strengths so we can experience some truly novel stimulus. I have borrowed ideas from Comp Train (Ben Bergeron), CrossFit Linchpin, CrossFit Main Site, and CrossFit Mayhem (Rich Froning).  After modifying and making them all fit into a cohesive week of training I must say I am greatly looking forward to what you all think!

These WODs are meant to be competition workouts, specifically designed to prepare the best athletes in the world for The CrossFit Games.  They are almost all long duration and the weights are heavy. Please scale all appropriately and realize some of the days I have placed caps on the WODs that you may not be able to finish.  This is perfectly acceptable- embrace the challenges! Since I can’t let myself give up all the control I will be running a “Coach Flow” for the Warm Up each day. This is meant to be a fun new way to individualize and prime the working muscles we will use in these demanding WODs.   

HERE WE GO APRIL!

Monday

Strength

EMOM 10

5 DB Split Squats

Even: Right Leg

Odd: Left Leg

Metcon

*Comptrain*

“Macho Mile”

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

30 Minute Cap

Tuesday

Strength

EMOM 10

Even: 5 DB Bench Press

Odd: 5 DB Floor Fly

Metcon

*Linchpin*

2 rounds for time of:

80 Double-unders

60 Push-ups, hand-release

40 Ring Rows

20 Knees-to-elbows, strict

20 Minute Cap

Wednesday

Strength

EMOM 10

Even: 5 DB Deadlift

Odd: 10 DB Shrug

Metcon

*Monster Mash*

5 Rounds

4 Squat Cleans (185#/135#)

3 Push Jerks (185#/135#)

2 Rope Climbs

5 Minutes Rest

3 Rounds

20 Power Snatch (95#/65#)

10 Burpees, bar-facing

40 Minute Cap

Thursday

Strength

EMOM 10

Even: 5 DB Strict Press

Odd: 5 DB Lateral Raise

Metcon

*CrossFit Main Site*

5 rounds

Lunge 30 feet

10 Ring Dips

15 HSPU

15 Minute Cap

Friday

Strength

EMOM 10

Even: DB Row

Odd: DB Biceps Curls

Metcon

*Mayhem*

3 Rounds

10 Muscle Up

500m Row

Rest 3 Minutes

3 Rounds

10 Burpee Box Jump Overs

15 Pull-ups

25 Minute Cap

Blog Week of 3-25-2019

Quote of the Week 3-25-2019

“Success comes from consistency to your vision and values.”

NEWS

Our next competition The Pound for Pound Strongman Throwdown is this coming Saturday 3/30!  I’m so excited to showcase a sport that I love. Even if you guys aren’t competing- of course come down and check out the fun.  Bring friends, bring family, let’s make it another amazing day.

631strongman.eventbrite.com

COMMUNITY

With the completion of The Open season I wanted to personally congratulate all of my athletes.  Every single one of you gives it your all daily. I can’t begin to tell you how blessed I feel to have helped cultivate such a friendly, welcoming, and positive community.  You are what separates us from other boxes and other globo gyms. You give me the confidence to say that I am part of the best gym out there and have the best job in the world.     

PROGRAMMING

This week begins a new strength cycle- cheers to last weeks PRs on OHS, Power Snatch, and Split Jerks.  Now we get to play with some more traditional strength movements in a higher rep range. The goal of this week’s strength work is to focus on form and hypertrophy, paying extra attention to initiating the movement with the working muscle, finding full range of motion, and finally squeezing the working muscle in the shortened position.  Spend this week finding that ever important, yet often overlooked mind muscle connection that you hear me going on and on about all the time. We also have a banger planned Wednesday- “Eva”. I am excited to see how you guys tackle this beast of a girl.

LET’S GET AFTER IT!

Monday

Strength

Back Squat

10-10-10

Metcon

1000m Row

50 OH Walking Lunges (20#/14#)

50 MBC

50 Wallballs

Partition Reps However

Tuesday

Strength

Bench Press

10-10-10

Metcon

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

HSPU

Box Jumps

Ring Dips

Wednesday

Metcon

“Eva”

5 Rounds

800m Run

30 KBS

30 Pull-ups

50 minute Cap

Thursday

Strength

Deadlift

10-10-10

Metcon

21-15-9

Squat Cleans (95#/65#)

T2B

Friday

Strength

DB Strict Press

10-10-10

Metcon

AMRAP 15

30 Doubles

10 Alternating 1 arm DB Clean and Jerk

10 Burpees

Blog Week of 3-18-2019

Quote of the Week 3-18-2019

“To go wrong in one’s own way is better than to go right in someone else’s”

NEWS

The 631 Pound for Pound Strongman Throwdown is right around the corner!  Thank you to all who have shared our link and to those who signed up. If you haven’t yet there is still time!  It’s looking like we will need about four more judges too- if you are interested please let me know this week.

631strongman.eventbrite.com

COMMUNITY

Our Open season is going amazing.  Big thanks to all who made this Saturday so special.  Everyday at 631 is a party but the Open Saturdays have been even more of a celebration.  You all have brought your A game in every aspect, physically, mentally, and in regards to the community.  I feel so lucky to be part of such a great group of people.

PROGRAMMING

This week we get to play with some heavy singles again!  Be prepared to hit big numbers on your Split Jerk, Power Snatch, and OHS.  We also get another long duration core workout- summer is coming after all!  Our metcons are intense this week with a girl WOD, “Cindy” on Tuesday. Let’s get amped up for this one, “Cindy” is one of my favorites and in my mind second to none on bodyweight workouts in the 20 minute time domain.  Thursday is our crazy core day but we should be just as excited about PRing our 1000m Row during the metcon. Let’s fill up that house record board with new personal bests.

TIME TO GET AFTER IT!

Monday

Strength

Split Jerk

6-6-3-3-1-1

Metcon

AMRAP 12

30 Doubles

6 HSPU

6 T2B

Tuesday

Strength

DB Row

10-10-10

Metcon

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

Wednesday

Strength

Power Snatch

6-6-3-3-1-1

Metcon

21-15-9

Power Clean (135#/95#)

Box Jump Overs

Thursday

Strength

Core Circuit

Metcon

1000m Row Sprint

Rest 1 Minute

500m Row

50 Sit-ups

30 KTE

50 Russian Twists (20#/14#)

Friday

Strength

OHS

6-6-3-3-1-1

Metcon

3 Rounds

400m Run

15 Wallballs

20 KBS