Blog Week 3-30-2020

Quote of the Week 3-30-2020

“You can’t calm the storm, so stop trying.  What you can do is calm yourself. The storm will pass.”

NEWS

First and foremost I want to offer everyone a heartfelt and genuine thank you.  Thank you for all your comments, all your emails, all the DMs, and all the support for myself, my business, and my family.  It truly means the world to me. We have been a Community for a decade now and my promise to you is that I will do everything in my power to ensure many, MANY good years to come.  A lot of gyms won’t survive this. We will. We will be stronger than ever. We are all 631 STRONG!  

Secondly, I have it on fairly good authority that April will bring back business as usual.  This is of course, entirely contingent upon how closely we adhere to social distancing. Let’s all be responsible and take this thing seriously so we can get back in the gym where we belong. 

Finally, I must admit that I am going a bit stir crazy!  This has given me an incredible insight into how much I love Coaching and how much the Community contributes to my mental health.  I am sure you too have a greater appreciation for what the gym does for all of our sanity. I must also admit that these dumbbell workouts have been KICKING MY BUTT!  Keep moving, stay active, involve the family, and HANG IN THERE!

COMMUNITY

Keep logging those scores guys- I see you!  Keep the posts happening and using the #631athome.  Times like these really remind me just how strong a Community we have.  My product has never been bumper plates or barbells. My product is the shared mentality of like minded individuals moving together in the intelligent and fun pursuit of fitness.  Being a member of this Community means you get world class Coaching, the best programming out there, and strong and meaningful fellowship. We can still share all these things without a brick and mortar building.  I’ve moved the gym six times in five different locations- the walls aren’t important, it’s the shared values inside them that matter. Let’s all keep adding to this product no matter what our circumstances bring.  

In my never ending effort to bring our Community together even more I will be offering virtual classes every weekday through Zoom.  At 5 pm we can all get together to do the WOD or just look on while others hit it. I will be offering Coaching during this hour so if you have any questions about the programming or just want to chat I am available.  We will also be having some fun with this and you may see a guest Coach or two…more on this in our daily emails. Of course, we will still provide daily lesson plans and movement demos on our Instagram page.  

PROGRAMMING

This week will be full of bangers guys!  We can look forward to some longer duration and really taxing WODs.  The Strength will be all Tabata sets- 20 seconds of work followed by 10 seconds of rest for 8 total sets.  Within that 20 seconds try to get as many reps as possible. The score that you will log will be your LOWEST set.  So if you get 25 reps for your first set, but only 2 for your last…your score is 2.

LET’S GET YUGGGGEEEE!

Monday

Strength

8 Tabata Sets

DB Squat Clean

Metcon

50-40-30-20-10

Doubles

DB Goblet Lunges

DB TGU Starts

Tuesday

Strength

8 Tabata Sets

1 Arm DB Floor Press

Metcon

4 Rounds

400m Run

20 HSPU

20 Single Arm DB Hang Clean and Jerk

Wednesday 

Strength 

8 Tabata Sets

1 Arm DB Row

Metcon

AMRAP 20

10 Burpees

10 Alt DB Snatch

10 Single DB Power Clean to Front Rack

10 Renegade Rows

Thursday 

Strength

8 Tabata Sets

DB Thruster

Metcon

3 Rounds

30 1 Arm Devils Press

30 DB Thruster

30 DB Step-ups

Friday

Strength

8 Tabata Sets

Single Arm DB Jerk

Metcon

“Gravity”

5 Rounds

80 Doubles

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Blog Week of 3-23-2020

Quote of the Week 3-23-2020

“Fear has a large shadow, but he himself is small.”

NEWS

Last week we were forced to adapt…this week we will overcome and thrive!  Now is our time to prove how we prioritize health and fitness, and as always, we will do so in a really fun way.  

Here is what’s happening-

As we speak I am on my way to drop off dumbbells to our members houses who have requested them.  Once again, I am FULLY dedicated to the health and well-being of this Community. If you need equipment, just ask and I will hand deliver it right to your home.  This week I have programmed all single dumbbell work which will really spice up the programming. In fact, you can treat this week just like any other- these are the kind of workouts I would program even if all this craziness wasn’t going on.

Our online leader-board will become active Monday as well!  Log your results through the Zen Planner app to be automatically entered.  At the end of the week the top three Male and Female athletes will win t-shirts!  Let’s keep that friendly competition and Community aspect alive and well this week. All this will culminate in a 10 mile ruck next Saturday- stay tuned to our social media for more on this.

As far as Coaching goes I will be stepping up my game as well.  I will still provide you guys with the warm ups, suggested mobility, strength, and metcons just like last week.  This week we will be adding full on movement demo videos, scaling options, and strategies. All the emails that go out this week are meant to create an open dialogue between Athlete and Coach.  If you have any questions or would like customization please do not hesitate to ask.  

Along with the online Coaching, Programming, and Community development we have been busy leveraging the business relationships we have built over the years to provide you guys even more value. We have some really fun stuff planned in the next few week but this week is just for the ladies…

Mel has been OBSESSED with Fitspi shorts and athletic gear for years. I am very proud to announce that she was able to get you guys a discount code for anything on their site! Use MELRAE25. She loves their shorts! They run like Nike Pro spandex. DM her on IG if you have any questions! @melraewoods FITSPI

In this uncertain time your CF631 family is here for you.  We will overcome this together. We will be stronger for it.

LET’S STAY HEALTHY AND CRUSH THIS WEEK!

Monday

Strength

DB Goblet Squats

20-20-20 

Pause at the bottom for a 2 count

Metcon

“Fran-tastic “

3 Times Through

21-15-9

Goblet DB Squat Thrusters

Chair Rows

Rest 2 Minutes

Tuesday

Strength

DB Row

20-20-20

Pause at the top for a 2 count

Metcon

200m Run

20 1 Arm Alt DB Snatch

400m Run

16 1 Arm Alt DB Snatch

600m Run

14 1 Arm Alt DB Snatch

800m Run

12 1 Arm Alt DB Snatch

Wednesday 

Strength

1 Arm DB Overhead Press

20-20-20

Pause at the top for a 2 count

Metcon

Ascending Ladder

1 Burpee

1 HSPU

2 1 Arm DB Push Jerk (One Each Arm)

2

2

4

3

3

6…

14 Minute Cap

Thursday

Strength 

Single Leg DB Deadlift

20-20-20

Pause at the bottom for a 2 count

Metcon

50 DB Squat Cleans

50 DB Sit-ups

50 1 Arm DB Power Clean Reverse Lunges

50 Lying Reverse Crunches

50 Pistols 

50 1 Arm Devils Press

Friday

Strength 

Single Arm DB Floor Press

20-20-20

At the top Pause for a 2 count

Metcon

AMRAP 20

5 DB Goblet Press

10 Push-ups

15 Sit-ups

Blog Week of 3-16-2020

Quote of the Week 3-16-2020

“A dream written down with a date becomes a goal.  A goal broken down into steps becomes a plan. A plan backed by action becomes a reality.” 

I WAS planning on giving you guys the second installment of “7 Habits of Highly Effective Fitness People ” but it looks like we are being mandated to share our COVID-19 Response Plans.  I can almost promise we will be back to our regularly scheduled fun next week but until then, enjoy the light reading…

COVID-19 Outbreak Response Plan

The health and safety of our participants is our top priority.

Therefore, as we all consume information across a wide range of outlets including the media, vendors, and social media channels, it is vital for all of us to remain aware and responsive to the ever-changing status of the COVID-19 outbreak.

Rest assured, we are in contact with health officials and others in our industry and we continue to monitor the situation. We will rely upon the New York Department of Health and other state agencies, as well as the Centers for Disease Control (CDC) and the WHO for guidance.

At this time, there are no actions currently suggested for our operations and we look forward to seeing you! However, as recommended by the World Health Organization, we ask that you “stay home if you feel unwell … and follow the directions of your local health authority.”

Our first line of intervention will be all athletes MUST wash their hands at the start of each class, wipe down all equipment with our disinfecting wipes before and after each session, and please..PLEASE stay home if you are not feeling well.  Our Staff would be more than happy to provide you with a custom “At Home WOD” if you wish to sweat it out.  

We encourage you to seek guidance from health agencies for up-to-date information.

The New York State Department of Health

The latest updates from the WHO on the virus

The WHO’s recommendations for the public to reduce exposure

PROGRAMMING

Welcome to De-Load week. We will be taking lots of time to refine our movements and playing with five sets of five. Have some questions and form checks ready for your Coaches. We also get to hit our Member of the Month WOD- “The Shades- Half Murph”.

LET’S DO THIS!

Monday

Strength

Back Squat Deload

Form Work

Metcon

“The Shades- Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Break up Workload as desired

Tuesday

Strength

Pendlay Row Deload

Form Work

Metcon

Within a 4 Minute Window

20 Calorie Row

Max Hang Cleans (75#/55#)

Rest 1 Minute

Within a 4 Minute Window

20 Calorie Row

Max Hang Snatch

Wednesday 

Strength 

Bench Press Deload

Form Work

Metcon

2 Rounds

35 Doubles

15 Strict HSPU

9 Burpee- Bar MU

15 Kipping HSPU

35 Doubles

2 Minutes Rest

Thursday 

Strength

Deadlift Deload

Form Work

Metcon

3 Rounds

400m Run

10 MBC

8 SDHP (95#/65#)

10 Wallballs

Friday 

Strength

Push Press Deload

Form Work

Metcon

AMRAP 12

8 Box Jumps

8 T2B

8 1 Arm Devils Press (35#/20#)

8 Weighted Sit-ups

Blog Week of 3-9-2020

Quote of the Week 3-9-2020

“To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him.”

I thought I would change up the normal format of our Blog this week and do a bit of a deep dive into some truths about fitness.  I’ll be courteous and split this post into two parts, so we will continue this idea next week. Within this article I mention some supplements I recommend so at the very end I will include links to all of them.

One of my all time favorite books is “7 Habits of Highly Effective People” by Stephen Covey.  If you have not read it yet I certainly suggest you pick it up. This wealth of information discusses; being proactive, beginning with the end in mind, putting first things first, thinking win-win, seeking to first understand then be understood, synergize, and sharpening the saw (personal growth).  I recently reread this bad boy and it inspired me to give you all…

 “The 7 Habits of Highly Effective Fitness Enthusiasts.”

1. They Sleep

Okay so everyone sleeps…but highly effective fitness minded folks truly prioritize sleep, which is an incredible difference.  When an athlete comes to me looking to get in razor sharp shape, the very first question I ask them is- how well do you sleep right now?  Deep, restful, restorative sleep should be the backbone of any fitness protocol. If you do not sleep well you are completely undermining your body and its ability to adapt to training.  One of my fitness mentors puts it bluntly- “If you are waking up at 4 am to go do cardio you are stepping over hundred dollar bills to pick up pennies”.  

I know it isn’t always best for my business but I have consistently advocated that sleep is in fact more important than training.  During sleep, your body regulates hormones- namely testosterone and human growth hormone, both of which are incredibly advantageous to optimize.  Proper growth hormone levels will allow you to recover from strenuous training and just improve your sense of well being overall.

When it comes to sleep and training it seems one hand washes the other.  Physical activity creates more adenosine in the brain, and adenosine can help us trigger the precursors of a good night sleep.  Good sleep equals better workouts which equals better sleep.  

So what are my first interventions when it comes to getting better quality sleep?  Two words- sleep hygiene. Let’s really look into what that means and how we can enhance our own sleep hygiene.  First we need to speak a bit about circadian rhythm- a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours.  This process is driven by light. One can imagine way back in time during our paleolithic days, people arose when the sun came up and started to chill out and begin rest when the sun went down.  Humans have evolved to be very biologically mindful of when and where the sun is in the sky and have grown to allow that to dictate chemical behaviors within our bodies. Imagine you are a cave-person chilling out sleeping somewhere; as the sun came up your environment would become warmer, you would be subject to lots of light, and eventually you would see a tremendous amount of blue color from the sky.  Our bodies still respond to those very same signals- warmth and blue light. Blue light specifically tells your body, “we are awake, let’s move”. This is a very good thing when the light source is natural (the sun) and it is time to be awake…it is a very bad thing when the light source is unnatural (your phone, a computer, a t.v.) and it is time to go to sleep. Long story short, if we want to increase our ability to get restful, deep sleep we need to severely limit our blue light exposure around bedtime.  This means no television at least an hour before bed, no computer at least three hours before bed and (GASP!) no phone either.  

Your bedroom should be a cave.  Your bed is meant for two purposes and one of them is strictly sleep.  Not watching t.v., not “unwinding” on your phone. Try to get your bedroom as dark as possible (I am particularly crazy and put duct tape over the green and blue lights on electronics) and leave your phone in another room or at least somewhat far away from you.  If you have an iPhone turn on “Night Shift Mode” which gradually limits blue light as the day comes to an end. Try to get your bedroom cool in temperature as well- for bonus points, program your thermostat to gradually heat up around the time you want to rise in the morning.

Takeaways- Sleep is the foundation we will build our day off of.  We regulate all our important hormones during this precious time and adapt to training.  Better sleep means better workouts which means better sleep. Get your bedroom dark and cool and limit blue light exposure around bedtime as much as possible.  I also recommend adding some ZMA to your pre-bed ritual for it’s positive effects on sleep quality and growth hormone production.

2. They Breathe

Once again, sure everyone breathes, but highly effective fitness enthusiasts do it with intention.  Breathing is the most reflexive movement our bodies do. My best guess is that you are doing it right now!  The fittest people I know take time out of their day, every day to focus on the breath and improve their ability to breathe better.  This practice can come in many forms; meditation, endurance training, all out sprints. The key here is to be mindful of how you are up-taking oxygen into your body.  

What are my first interventions to improve breathing?  First and foremost become more mindful of the breath. An athlete who is constantly shallow breathing up into their chest, traps raised, shoulders tight, almost gasping, will inevitably have issues training.  Shallow chest breathing will hinder mobility in the spine, create some really unstable positions throughout the thoracic, can lead to shoulder injury and pain, and will certainly hinder power output and athletic performance.  If we can train ourselves to take deep, deliberate breaths into our diaphragm we can unlock a tremendous tool during training. I suggest taking just five minutes a day to sit quietly and breathe purposefully deep into your belly.  There is an easy system known as “box breathing” which simply is breathing in for a five count, holding it for a five count, breathing out for a five count, then having no air for a five count. Repeat this cycle five times and you will see drastic improvements within your first week of practice.  

Takeaways- breathing is reflexive and we want to master all of our reflexive movement patterns.  Try not to breathe shallow into your chest, rather let’s breathe expansively into our bellies. Try “box breathing” as a simple system for breath control.

3. They eat

Fit people eat and we eat a LOT.  When I was competing 8,000 calorie days were the norm and lots of my competitors were pushing 10k daily.  One of the first things people on our Nutrition Plan tell me is “wow this is way more food than I thought”.  The fact is fit people simply aren’t starving themselves like the common knowledge and popular culture would have us believe.  Nobody worth their salt in this business advocates for crash diets or severely restricted calorie or food choices. This is simply not sustainable and the “getting lean and muscular” game is a long one. 

Fitness and nutrition obviously go hand in hand.  If you have been to any of my nutrition seminars you know how passionate I am about this.  I will be real with you- I no longer am eating 8,000 calories a day but I am still very meticulous and deliberate about what I ingest.  At first, nutrition is about qualitative means not quantitative. I dislike the calories in versus calories out angle for most people. Of COURSE calories play an enormous part of the fitness equation but most highly effective fitness professionals know it is not the entire equation.

What are my first interventions when it comes to diet?  Eat whole, mostly single- ingredient, natural foods. People that eat obvious cheat foods because “they are paleo” or “it’s zero carbs” aren’t even fooling themselves.  Find the joy in actually tasting a sweet potato or blueberry or nicely seared steak again. Consume a good amount of protein from a variety of sources. I am certainly a meat eater but if you have some moral or ethical issues with this just be sure to track your protein consumption even closer.  I feel it is important to say that if you are looking to maximize performance or increase lean body mass, meat eaters will simply have an easier time than their non meat eating counterparts. Be sure you are getting adequate essential fatty acids- I highly recommend fish oil supplementation and eating fatty fish twice a week.  I also place a great deal of emphasis on micronutrients and gut health.

Takeaways- do not be afraid to eat, but we must eat the right foods in the right ratios.  Eat with intention and with a clarity of purpose of our goals in mind. Don’t be dogmatic about any one way to eat- “I’m paleo” or “I’m vegan” or “I’m carnivore” are much less important than “I’m healthy”.  If you want all this spelled out for you in an easily digestible form ( excuse the pun) then I very much recommend our Nutrition Program. We tell you what to eat, why, and when and make it as easy as possible to achieve the results you are after.

 
4. They think

Thoughts become things.  Your internal monologue is as important as what you eat or the weights you lift.  I truly believe that mindset mastery must proceed any major physique breakthrough.  Just like our other habits, thinking must be done deliberately and with purpose. I treat each training session as an opportunity to become MORE mindful, more in touch with my body, more aware of the mind muscle connection within.  There are so many people out there in the fitness space going to workout angry. If we approach workouts with anger we are just reinforcing that mentality. Each session should be a celebration of what your body can do, not a punishment for what you might have eaten.  

There is also a very cerebral skill acquisition period of fitness that most Coaches are simply, and erroneously skipping right over.  If you never dribbled a basketball before it wouldn’t be reasonable to think you could play a pick up game with the Lakers (maybe the Knicks).  This is also true of complex movements like a squat or deadlift and certainly true of snatches and clean and jerks. It is incredibly important to think intensely on movement patterns, develop the skill required to execute them with intention, and then put those movements into practice. 

What are my first interventions regarding thinking?  Meditate. Just five minutes a day will change your life.  There are plenty of apps out there that offer free, guided meditations.  Or you can simply just sit and breathe (principal #2 anyone?) becoming more mindful.  I also recommend spending some time outside of that reptile mind during difficult training sessions.  We have all been in that almost panicked mindset of playing number games with ourselves when the reps get hard- “just twelve more reps, that’s two sets of six or three sets of four”.  On the other hand we have all been in the place where we just zone out and do the reps and leave. While both places have merit I suggest a third path- take some time and really FOCUS on the particular movement you are doing.  If you are performing a back squat really become hyper aware of how your quads contract on the way up, how the weight sits over your mid-line, how you breath into your core, how the weight feels as it is being lifted. Really explore these sensations, how they feel in your body, and maybe more importantly- how they make YOU feel.  Do you have a sense of empowerment? How do pull-ups affect your mood? Opening the door to thinking about these movements this way will give you a better understanding of your body and of yourself.  

Takeaways- Become cerebral about your fitness.  Master a skill then put that skill into practice.  Meditate daily.  

For numbers 5, 6, and 7 tune in next week!  If you enjoyed any of this info or learned something please share this post with someone that you think will benefit.  They certainly don’t need to be a member- our goal at 631 is to help as many people as possible live lives they love in bodies they can celebrate!

PROGRAMMING

Get ready for something fun- THROWBACK WEEK!  Not only do we get to hit all PRs for our strength we are also hitting some of the best workouts of last year.  You could call these Metcons the “Greatest Hits” of 2019. I will be using all the same pictures shared on that day and we should all go through our Zen Planner apps to try to beat our scores.  With Throwback Week I am also offering pre-orders on any of our old t-shirts! Time to gear up and get ready to look fresh for spring.

LET’S DO THIS!

Monday

Compare to 12-16-2019

Strength

Back Squat

6-6-3-3-1-1

Metcon

EMOM 12

3 Burpee Over Bar

With Remaining Time

First 3 Minutes AMRAP Air Squats

Next 3 Minutes AMRAP Front Squats (75#/55#)

Next 3 Minutes AMRAP Thrusters

Last 3 Minutes AMRAP OHS

*Scored For Total Squatting Movements*

Tuesday

Compare to 10-15-2019

Strength

Bench Press

6-6-3-3-1-1

Metcon

21-15-9-15-21

HSPU

Devils Press (35#/20#)

Wednesday

Compare to 1-8-2019

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

50 Cal Row

25 Pull-ups 

50 Hang Clean (75#/55#)

25 Power Snatch

Thursday

Compare to 4-1-2019

Strength

Deadlift

6-6-3-3-1-1

Metcon

“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

Friday

Compare to 2-22-2019

Strength

Push Press

6-6-3-3-1-1

Metcon

“Open 12.3”

AMRAP 18

15 Box Jumps

12 Push Press (115#/75#)

9 T2B

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

Blog Week of 2-24-2020

Quote of the Week 2-24-2020

“Great things never come from comfort zones.”

NEWS


As you guys know our Community is growing like wild.  I greatly appreciate all of our legacy members being so welcoming to the new blood in the door.  Thank you. With new members comes new equipment. As you all must have noticed we have been hosting twenty plus athlete Strongman classes- this is why you see about $10k of new Strongman implements in the gym!  Even if you don’t intend to compete or even participate in Strongman classes, please ask your Coaches about some of the new equipment you see. We are all more than happy to educate you guys on some of the new, fun tools.  I am extremely excited to see such a spike in interest in Strongman, a sport I have loved for a long time. I knew if we just kept at it, it would catch on- and it only took a decade and a half! A HUGE thank you to our Strongman Coach “Big Mike” who has not only hung in there with me all these years but is also one of my oldest (not just by age) friends.  

COMMUNITY

This is how you know I am not lying to you guys- I always let you know the good AND the bad.  This Box Night Out certainly leaned more towards the bad side haha! I had called ahead to reserve some lanes for bowling and was told we would be fine…when we arrived there was nothing available until 10:30 pm!  So of course I got a lifetime ban for being too HUGE and we just went to Cappelinis and ate salads. Honestly, I think I enjoyed the salad a lot more than I would’ve enjoyed the bowling. I think next Box Night Out we stick with food!

PROGRAMMING

Here we go guys- back to a more traditional Strength and Conditioning split.  We just finished up a nice hypertrophy cycle that focused on the contractile nature of our musculature as well as a skill acquisition phase used to prime our bodies for growth.  Now it is time to put our new skills into application and try to move some big weight. We are moving to a standard 5/3/1 Strength periodization working off of percentages of our latest 1RM.  Start at 50% and build up to a heavy set of five reps at around 80% this week- still being mindful of contracting the proper muscles. I also want to focus a bit more on conditioning so I have programmed lots of metabolic load this week including doubles twice.  This is a great week to get your first double under!  

LET’S GET HUGEEEEE!

Monday

Strength

Back Squat 

5-5-5-5-5

Metcon

“Lunging Krannie”

50-40-30-20-10

Doubles

Reverse Lunge Wallballs 

Tuesday 

Strength

Push Press

5-5-5-5-5

Metcon

21-15-9

Calorie Row

Ring Dips

Burpee Box Jump Overs

Wednesday 

Strength 

Pendlay Row

5-5-5-5-5

Metcon

3 Rounds

40 Doubles

20 KBS

10 Pull-ups

1 Rope Climb

Thursday

Strength

Deadlift 

5-5-5-5-5

Metcon

9-15-21

Cleans (135#/95#)

HSPU

Friday

Strength

Bench Press

5-5-5-5-5

Metcon

10 Rounds

100m Run

4 Hang DB Snatch (35#/20#)

5 Push-ups 

6 Sit-ups

Blog Week of 2-17-2020

Quote of the Week 2-17-2020

“Each new day is a new opportunity to improve yourself.  Take it, and make the most of yourself.”

NEWS

Last week we introduced a new format to classes and I personally am loving it.  In the interest of always adding value I feel we have really crammed the perfect amount of warm up, skill work, knowledge acquisition, strength, and of course fun into every class.  Let me and our Coaching Staff know what you guys think. 

I know there are lots of new snacks to try at the gym which is great! I only ask that you guys please eat them in the lounge area from here on out. Big E was kind enough to get us some Fit Crunch protein puffs and Dipsy always brings the crazy goods to our snack bowl. In fact, let’s all do our best to utilize our lounge area more the week- if there is any additions you would like to see made back there just say the word!

COMMUNITY

This Thursday is our Box Night Out!  Looks like we will be bowling at Coram Country Lanes right by the gym.  Keep in mind there will only be a 5:30pm afternoon class held that day. As always, feel free to bring friends and family.

PROGRAMMING

Welcome to week number four in our hypertrophy based cycle.  This week we up the reps from eight to twelve per set. Those of you who played with these movements last week know they are very demanding both neurologically and muscularly.  The last set in each move is meant to be a strip set where we will perform a set of twelve then immediately remove some weight and get another set of twelve. Our focus should be on excellent technique, squeezing the proper muscle, and getting a huge pump.  Our Metcons are a bit longer than last week including our Member of the Month WOD Wednesday- “Connie-B’s Pumpkin Patch”.

TIME TO GET IT!

Monday

Strength

Incline DB Bench

12-12-12+

Metcon

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

HSPU

Hang Cleans (95#/65#)

Burpees

Tuesday 

Strength 

Pause Squat Cleans

12-12-12+

Metcon

3 Rounds

25/20 Cal Row

15 DB Thrusters (35#/20#)

1 Rope Climb

Wednesday 

Strength

Chin-ups

12-12-12+

Metcon

“Connie-B’s Pumpkin Patch”

21-15-9

Pull-ups

Deadlift (135#/95#)

KBS

*200m Run Before & After Rounds*

Thursday 

Strength

Kneeling Strict Press

12-12-12+

Metcon

4 Rounds

2 Single Arm DB Snatch (50#/35#)

4 Single Arm DB Jerk

6 Single Arm DB Box Step Over

8 Single Arm Devils Press

20 Doubles

Friday

Strength 

Pause Front Squats

12-12-12+

Metcon

AMRAP 18

16 Pistols

14 T2B

12 Wallballs 

10 Med Ball Sit-ups

Blog Week of 2-10-2020

Quote of the Week 2-10-2020

“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.”

NEWS

In an effort to provide the most value possible, myself and our Coaching Staff will be doing our best to fill up every minute of classes with fun information pursuant to our mission.  Next week we will be adding both a Specific Warm Up where we will review progressions and scaling options as well as a Cool Down. The Specific Warm Up will be fully Coach driven and adds a ridiculous amount of merit to each class.  Please keep in mind these will take place at the very beginning of classes so do your best to be on time. Also, you can find the Specific Warm Up only on our website the night before that day’s WOD will be posted- so keep checking our site!

COMMUNITY

I am very proud to announce our own Conner “Connie-B” as February’s Member of the Month!  This kid has absolutely worked his butt of lately. He comes nearly every single day and always puts forth his best effort.  I am particularly proud of his pursuit on our Nutrition Program- he has dropped 11 pounds so far! Connie-B is friendly and welcoming and we are so lucky to have his energy as part of our Community.  Big respect Conner!

MEL RAE’S RECIPE OF THE WEEK

SOFT-BAKED ALMOND FLOUR CHOCOLATE CHIP COOKIES

PREP: 10 MINUTES COOK: 9 MINUTES TOTAL: 19 MINUTES

INGREDIENTS:

2 tablespoons solid coconut oil

3 tablespoons honey

1 large egg

1 teaspoon pure vanilla extract

2 cups fine almond flour

1/2 teaspoon baking soda

1/4 teaspoon fine-grain sea salt

1/2 cup mini semi-sweet chocolate chips + more for topping if desired (we like Enjoy Life dairy-free chocolate chips)

DIRECTIONS:

Preheat oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone mat. Set aside.

Add the coconut oil and the honey to a large bowl. If the oil is very hard, microwave for a few seconds until soft but not melted. Stir briskly with a whisk until the syrup and oil are mixed together – this may take a minute or two. Add the egg and vanilla and whisk together until combined.

In a medium bowl, stir together the almond flour, baking soda, and salt. Add the flour mixture to the wet ingredients and stir together with a wooden spoon until combined. Stir in 1/2 cup chocolate chips.

Scoop mounded tablespoonfuls onto the cookie sheet, spacing about two inches apart. Press down gently with your fingers to flatten slightly. Top each with a few additional chocolate chips, if desired.

Bake until set and the edges are golden brown, 8-9 minutes. Remove from the oven and let cool for about 5 minutes, then transfer to a wire rack to cool completely.

Cookies keep well in an airtight container at room temperature for 4-5 days.

PROGRAMMING
Welcome to week three of our latest hypertrophy cycle.  We will be playing with some traditional and some really out of the box movements meant to challenge the muscle at all ranges.  Each day’s strength will be three sets of eight reps but the last set will be a big strip set. I suggest completing the eight reps then dropping the weight by 30% or so and getting another eight, or just go until failure.  I am also introducing some new, exotic, and fun movements in the effort to build the most robust fitness possible.  

TIME TO GET HUGEEEEEE

Monday

Strength 

Pause Front Squats

8-8-8+

Metcon

AMRAP 20

10 Reverse Lunge Wallballs

10 KTE

10 MBC

10 Medball Knees To Waist

20 Air Squats to Medball 

Tuesday 

Strength

Chin-ups

8-8-8+

Metcon

21 Cal Row

15 Burpee Pull-ups

9 Power Cleans (135#/95#)

15 Burpee Pull-ups

21 Cal Row

Wednesday 

Strength

Incline DB Press

8-8-8+

Metcon

AMRAP 14

45 Doubles

14 HSPU

7 Ring Dips

3 MU

1 Rope Climb

Thursday 

Strength 

Pause Squat Clean

8-8-8+

Metcon

6 Rounds

4 Man Makers (35#/20#)

6 DB Box Step Overs

4 Devils Press

6 Box Jumps

Friday

Strength 

Kneeling Strict Press

8-8-8+

Metcon

3 Rounds “Nate”

100m Run

2 Rounds “Nate”

100m Run

1 Round “Nate”

100m Run

* “Nate” *

2 Ring Muscle-Ups

4 Strict Handstand Pushups

8 Kettlebell Swings

Blog Week of 2-3-2020

Quote of the Week 2-3-2020

“Feel the fear and do it anyway.”

NEWS

Happy February all!  Our second ever newsletter went out yesterday highlighting all the events in the month ahead.  If you have not joined or mailing list (or just aren’t getting these emails) you can sign up for them right on our homepage crossfit631redwoods.com.  I will also be communicating with you guys directly from this list from here on out. This includes Community events, schedule changes, and special discounts and deals.    

COMMUNITY

Today we send our 631 Team to the Long Beach Polar Bear Plunge for charity!  I am so happy HomeRun Tim (with the help of SeaWorld Shannon) was able to organize such a great event.  If you guys can think of any upcoming events, charity work, or other fun endeavors please let our Coaching staff know so we can help support the Community.  

PROGRAMMING

Welcome to week two of our hypertrophy focused cycle.  We will be sticking with the same movements as last week but adding some reps.  We should focus on; initiating the movement with the intended working muscle, taking that muscle through its full range of motion, and squeezing the muscle as hard as possible in the shortened range.  These principals, coupled with our intelligently designed Metcons and adequate recovery will result in growth.  

LET’S HIT IT!

Monday

Strength 

Pendlay Row

12-12-12

Rear Delt Raise

12-12-12

Metcon

8 Rounds

4 Bent Over Row (135#/95#)

4 Deadlift

4 Push Press

4 Front Squat

60 Foot DB Farmers Walk (AHAP)

Tuesday 

Strength

DB Bench Press

12-12-12

DB Fly

12-12-12

Metcon

30-20-10

Calorie Row

Weighted Sit-ups (20#/14#)

Hang Power Cleans (95#/65#)

Wednesday 

Strength

Front Rack Lunges

12-12-12

Standing Calf Raise

12-12-12

Metcon 

AMRAP 15

20 Wallballs

15 Box Jumps

10 Burpees

Thursday

Strength 

DB Seated Strict Press

12-12-12

DB Lateral Raise

12-12-12

Metcon

21-15-9

HSPU

T2B

KBS

30 Doubles Before Each Round

Friday

Strength 

Weighted Pull-ups

12-12-12

Barbell Curls

12-12-12

Metcon

“Amanda”

9-7-5

Ring MU

Snatches (135#/95#)

Blog Week of 1-27-2020

Quote of the Week 1-27-2020

“What is success?  To laugh often and much; to win the respect of intelligent people and the affection of children; to earn the appreciation of honest critics and endure the betrayal of false friends; to appreciate beauty; to find the best in others; to leave the world a bit better, whether by a healthy child, a garden patch Or a redeemed social condition; to know even one life has breathed easier because you have lived. This is to have succeeded!”

NEWS

We have crowned our second “Monsters of the Month” in house competition winners!  I must say, I am so happy with how our Saturday morning program has developed lately.  It is so satisfying and in ways self assuring for me to see the gym packed full of hard working, friendly, happy athletes.  When I first started I always wanted every class to feel like a party and I am so excited to say that this sentiment is more true than ever.  Our “Monsters of the Month” competition will roll on for February with everyone starting at zero. Make sure you sign up for class to get those easy points!


COMMUNITY

We are so proud of our Strongman crew for tackling New York’s Strongest last weekend.  We had some PRs, heavy weights moved, and our own “Big Mike” grabbed a podium finish. If anyone is interested in trying out this incredible sport feel free- it is included in all Unlimited memberships.  Saturday at 9 am, and just like CrossFit everything is 100% scalable to meet your needs.

PROGRAMMING

Welcome to the fun stuff guys!  We get to play with a week of hypertrophy focused strength work and a much needed de-load from our big lifts.  Be ready to listen to your Coaches who have been instructed on how to dig deep on these neurological and muscular demanding movements.  We are tryin’ to get HUGE! Our Metcons are all bangers too and were put together with the help of Coach “Mittens” so please don’t blame me totally…  

HERE WE GO!

Monday

Strength

Weighted Pull-ups

10-10-10

Barbell Biceps Curls

10-10-10

Metcon

21-15-9

Row (Calories)

Deadlift (225#/155#)

Pull-ups

Tuesday 

Strength

Front Rack Lunges

10-10-10

Barbell Standing Calf Raise

10-10-10

Metcon

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

Burpee Box Jump Overs

Wall Balls

Wednesday 

Strength

DB Bench Press

10-10-10

DB Fly

10-10-10

Metcon

400m Run

15 Push Press (95#/65#)

15 HSPU

400m Run 

12 Push Press

12 HSPU

400m Run

9 Push Press

9 HSPU

Thursday

Strength

Pendlay Row

10-10-10

DB Rear Delt Raise

10-10-10

Metcon

AMRAP 12

6 T2B

6 Single Arm Devils Press (35#/20#)

6 DB Hang Snatch

1 Rope Climb

Friday

Strength

DB Seated Strict Press

10-10-10

DB Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

25-20-15-10-5

Air Squats

10-8-6-4-2

Push-ups

5-4-3-2-1

Muscle Ups