Blog Week of 3-11-2019

Quote of the Week 3-11-2019

“You will never reach your destination if you stop and throw stones at every dog that barks.”

NEWS

Our third Open WOD Saturday was a blast!  This is one of my favorite times of the year and I am greatly looking forward to seeing the community push themselves and come together in the final two weeks.  Remember, keep tracking all your workouts in Zen Planner and checking that custom leader-board!

The 631 Pound for Pound Throwdown is almost here!  Please keep spreading the word. 631strongman.eventbrite.com

COMMUNITY

Quite a few of you have pursued our nutrition and personal training programs recently and this week’s quote is for you guys, as well as our day in day out CrossFit athletes.  You know, our community is so supportive and strong that sometimes we forget we are outliers. Being frank, we do some really weird stuff. I have my nutrition clients carrying around containers of steak and drinking gulps of bone broth at work.  We show up at family events with ripped hands and busted shins. We stretch ROM WOD at the train station or waiting for our coffee to brew. All of us have normalized some really unique and strange behaviors. Since our community is so strong and supportive we get surprised when others look at us as strange.  My advice has always been- stay strange! Be different! The only justification you need is how great you feel. Keep working, ignore the naysayers, and next time someone calls you out for being different- smile, flex your biceps, and invite them into a free drop in Saturday class to see what all the buzz is about!


PROGRAMMING

You guys ask for long, weekly core circuits and you shall receive long, weekly core circuits!  Along with a crushing ab routine Monday we will be hitting 3s all week during our strength pieces.  We are looking to hit around 90% of our current 1RM on each movement. Keep the form tight and keep some gas in the tank for The Open WOD Saturday!

LET’S DO IT AGAIN!

Monday

Strength

Core Circuit

Metcon

3 Rounds

400m Run

21 Weighted Sit-ups

12 Strict KTE

Tuesday

Strength

Power Snatch

3-3-3-3-3

Metcon

15-15-15

Devils Press (50#/35#)

Weighted Step Overs

DB Hang Clean

15 Minute Cap

Wednesday

Strength

Split Jerk

3-3-3-3-3

Metcon

1000m Row

Then AMRAP

5 Ring Dips

7 KBS

9 Push-ups

12 Minute Cap

Thursday

Strength

DB Row

3-3-3-3-3

Metcon

AMRAP 20

5 Pull-ups

10 Box Jumps

15 Sit-ups

Friday

Strength

OHS

3-3-3-3-3

Metcon

6 Rounds

20 Doubles

5 OHS (95#/65#)

5 Burpees Over Bar

Blog Week of 3-4-2019

Quote of the Week 3-4-2019

“Every time you do something a certain way, you increase the probability of doing it that way again.  Practice makes permanent. Do what you do on purpose, with purpose.”

NEWS

Our Pound For Pound Strongman Throwdown is nearly upon us- March 30th!  Please help spread the word sharing 631strongman.eventbrite.com I know lots of you have signed up already.  Dom and I will be creating some t-shirts for this event which will be available even before the contest.

The Open is rolling along!  There has been such a good turn out for these WODs I love it.  Keep logging your results and checking that custom leaderboard on Zen Planner.  Again, all WODs will be held officially on Saturdays at 10am but feel free to use our Open Gym time to make up any misses.   

COMMUNITY

This month’s Member of the Month is our own Zach “Paint Chips”.  Be sure to congratulate him this week. We will be tackling his WOD “The Paint Chips” his take on “Death Race” this Tuesday.  

Seaworld has campaigned hard and convinced me March’s Box Night Out will be at Cafe Amici in Selden.  Our amazing Board of Directors is still nailing down the time and date but it will be during the week sometime.  More on this next week…

PROGRAMMING

It’s always interesting and frankly challenging programming during The Open.  Not knowing a workout that counts ahead of time is both difficult and beautiful.  It embodies the whole idea of what training CrossFit is really about- being prepared for the unknowable.  Almost certainly we will see one of this week’s skills involved in The Open WOD Saturday to which I say- that is the point!  Train every day this week like you mean it and back off where you feel you must, but at the end of the day we are here to make it fun!  

TIME TO MAKE IT HAPPEN!

Monday

Strength

Power Snatch

5-5-5-5-5

Metcon

AMRAP 12

6 Deadlifts (225#/155#)

9 Box Jumps

12 KBs

Tuesday

Strength

Core Circuit

Metcon

“The Paint Chips”

8 Rounds

15/10 Calorie Bike/ Row

10 Burpees

15 Minute Cap

Wednesday

Strength

OHS

5-5-5-5-5

Metcon

“Nasty Girls”

3 Rounds

50 Air Squats

7 MU

10 Hang Power Cleans (135#/95#)

Thursday

Strength

Split Jerk

5-5-5-5-5

Metcon

100m Run

10 Strict HSPU

200m Run

20 HSPU

300m Run

30 Ring Dips

400m Run

40 Push-ups

Friday

Strength

DB Row

5-5-5-5-5

Metcon

Buy in: 50 Doubles

10-20-30

Single Arm DB Snatch (35#/20#)

Pull-ups

Cash Out: 50 Doubles

Blog Week of 2-25-2019

Quote of the Week 2-25-2019

“Building a better self is more than eliminating bad habits; it’s about creating new, positive, fulfilling ones.

NEWS

Let’s address The Open- we will be treating this year’s Open as a 5 week, In House Competition.  Everyone will be participating for free! All Open WODs will be held on Saturday at 10am. Athletes will have Friday, Sunday, and Monday Open Gym to make up any missed workouts.  You guys will then enter your scores in Zen Planner and I will create a custom leader-board for our box. If you are having any issues with your Zen Planner profile this is the week we straighten you out!  This will be a really fun and new take on the Open and personally I’m embracing this new chapter in CrossFit.

Gorilla Season ¾ shirts are all ready to go for you guys!  Come get them at the sign in desk all this week. I will be taking pre-orders for our next batch of shirts as well- stay tuned!

The 631 Pound for Pound Strongman Competition is gathering some good momentum.  Feel free to invite friends and family and reach out to anyone you think would be a good fit as a sponsor.  Let’s celebrate our amazing community with another killer event.

COMMUNITY

Last week was our monthly Box Night Out and it went amazing!  I’m so lucky to be surrounded by the best community possible. It was a really great turn out and we certainly put a hurting on that sushi!  Nights like these make me so proud to be a part of something bigger than myself- it silences all the imposters and shows that amazing things happen to genuine people.  More on next month’s Box Night Out next week.

PROGRAMMING

This week we will be breaking down all our main lifts in our strength work with coach led drills and skills sessions.  Be prepared to focus on DB Rows, OHS, Split Jerks, and Power Snatches for the next few weeks. Have some previous 1RM numbers in mind so we can develop our periodizations from there.  

LET’S GET AFTER IT!

Monday

Strength

DB Row

15 Minutes Technique Work

Metcon

10 Rounds

100m Run

5 Pull-ups

12 Minute Cap

Tuesday

Strength

OHS

15 Minutes Technique Work

Metcon

5 Rounds

30 Doubles

15 MBC-Wallballs

Wednesday

Strength

Split Jerk

15 Minutes Technique Work

Metcon

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

DB Jerk (35#/20#)

Box Jump Overs

Thursday

Strength

Core Circuit

Metcon

1000m Row

Then

9 T2B

9 Burpees

9 Weighted Sit-ups

12 Minute Cap

Friday

Strength

Power Snatch

15 Minutes Technique Work

Metcon

21-15-9

Snatch (95#/65#)

Ring Dips

Blog Week of 2-18-2019

Quote of the Week 2-18-2019

“Failure inspires winners…failure defeats losers.”

NEWS

Our next competition- The 631 Strongman Throwdown is up and running and getting some big momentum.  We have food lined up, t-shirts getting printed, and sponsers are coming on board. This will be another amazing day I’m certain.

631strongman.eventbrite.com

Also The Open is almost upon us!  Yes, the rumors are true and there has been some big changes at HQ as far as regionals and how The Open will be run, but I’m all about embracing the unknowable and enjoying the ride.  This year will be unique- I’d like to treat The Open as a big 5 week in house competition. All Open WODs will be programmed for Saturday with many chances to make them up during the week and each of your individual scores will be entered into Zen Planner.  I will then create a custom leaderboard showing where each of you rank RX and Scaled. I am also working with a few other local boxes to see if we can invite others into our amazing community. As always, The Open is meant to be a fun, lighthearted test of where we are at.  This year it will be a hyper local celebration of how far 631 has come. More on this next week.

COMMUNITY

This Thursday will be our monthly Box Night Out at Wasabi in Miller Place around 6:45pm.  I will be coaching the 9am and 5:30pm classes with a special Open WOD that is heavy and fast!  The 5:30 should be packed so get ready for some fun.

PROGRAMMING

Yeaaaa buddy it’s going to be a rough week!  We will be playing around with some of the more challenging Open WODs of years past.  With The Open right around the corner this is a good week to test out where we are at.  Let’s all embrace this challenge and put our best foot forward. We also get to test our new 1RM for Front Squat, Push Press, Pendlay Row, Power Clean, and Bench Press.  Be sure to get adequate nutrition and rest as this week will really tax your CNS.

LET’S HAVE FUN WITH IT!

Monday

Strength

Front Squat

6-6-3-3-1-1

Metcon

“Open 18.2”

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

DB Squats (50#/35#)

Bar facing Burpees

12 minute cap

Tuesday

Strength

Push Press

6-6-3-3-1-1

Metcon

1000m Row

50 Push-ups

30 Dips

5 Ring MU

14 minute Cap

Wednesday

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

“Helen”

3 Rounds

400m Run

21 KBS

12 Pull-ups

Thursday

Strength

Power Clean

6-6-3-3-1-1

Metcon

“Open 18.4”

21-15-9

Deadlift (225#/155#)

HSPU

Then

21-15-9

Deadlift (315#/205#)

50 foot handstand walk

9 minute cap

Friday

Strength

Bench 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 2-11-2019

Quote of the Week 2-11-2019

“How we do the little things is how we do everything.”

NEWS
Our next competition is all official!  The 631 Pound for Pound Strongman Throwdown is set for Saturday, March 30th.  If everyone reading this could share this clickable link with just one person or share our post on any social media I would be forever grateful.

631strongman.eventbrite.com

I want to showcase our amazing community, show off our incredible space, and get as many people involved with a sport I love as possible.  I’m absolutely certain that with your help this event will be even better than our last amazing Throwdown!


COMMUNITY

Our always hard working Board of Directors was able to secure our spot at Wasabi in Miller Place for Thursday, 2-21 at around 6:45pm.  It’s all you can eat sushi but there are many many other options for those of you who don’t like fish. This means there will be no 6:30pm and 7:30pm classes held that night so no excuses for not showing up and stuffing your faces with me!  We will be doing a special WOD that night for the 5:30pm class which I anticipate will be PACKED OUT! Should be lots of fun.

PROGRAMMING

This week begins our 3s in all major lifts.  Traditional percentages are 50%, 60%, 70%, 80%, and 90%.  Please have all your numbers ready to go so our strength pieces move smoothly.  Monday is all about get up and go where we can easily move through all movements and find our 15 minute pace.  Tuesday is a real fast burner- meant to be an all out sprint. Wednesday we get to hit our Member of the Month WOD so blame Tina-na-na for all those devil’s press!  Thursday is our long lower body focused chipper and Friday we find out just how good we are at HSPU.

LET’S GET AFTER ANOTHER KILLER WEEK!

Monday

Strength

Bench Press

3-3-3-3-3

Metcon

1500m Row

Then AMRAP

5 Dips

10 KBS

5 Box Jumps

15 minute cap

Tuesday

Strength

Power Clean

3-3-3-3-3

Metcon

9-15-21

Power Cleans (135#/95#)

KTE

Wednesday

Strength

Pendlay Row

3-3-3-3-3

Metcon

“The Na- Na- Na”

400m Run

21-15-9

Pull-ups

Devils Press (35#/20#)

400m Run

Thursday

Strength

Front Squat

3-3-3-3-3

Metcon

40 Weighted Sit-ups  (35#/20#)

40 1 Arm DB Thrusters

40 1 Arm DB Snatch

40 Weighted Walking Lunges

40 DB Goblet Squats

40 Weighted Sit-ups

Friday

Strength

Push Press

3-3-3-3-3

Metcon

50-40-30-20-10

Double Unders

20-18-16-14-12

HSPU

10-8-6-4-2

Burpees

Blog Week of 2-4-2019

Quote of the Week 2-4-2019

“Between stimulus and response, there is a space.  In that space is our power to choose our response.”

NEWS

I am so excited and happy to announce that our next competition will be held Saturday March 30th.  This will be a pound for pound Strongman style competition where all the lifts will be body weight dependent.  This will be really unique in that the playing field will be completely level for all- men will compete against women, 70 year olds against 17 year olds!  This is sure to be an amazing day for our incredible community. I will have a shareable link for you guys in next week’s blog- stay tuned!

I know lots of you have already started knocking out those Levels skills!  This week I will be programming specific opportunities to get as many of these done as possible.  Once we have at least 10 athletes with their Level 1 sheets all checked off we can have our first Levels test!

COMMUNITY

February’s Member of the Month is our girl Tina-na-na!  We are all so lucky to have her positive energy and amazing humor in our gym.  Please be sure to show her some love this week.

The winner of our first round of Weekly Challenges was Dom the phenom with 19 burpees in 30 seconds.  Next week you all will have an opportunity to knock him off his pedestal! Keep an eye out for this week’s challenge which will be written on the door.

This months Box Night Out will be Thursday 2-21-2019 at Wasabi all you can eat sushi!  I plan on making a scene here myself and hope you all will join me in feasting. Feel free to bring friends and family- everyone is always welcome!

PROGRAMMING

All our Warm Ups this week will be knocking out those Levels Skills- this diverse and challenging list is certainly enough to get the blood pumping.  We have completed our Strict Press, Deadlift, and Back Squat cycles and are moving into Push Press, Power Clean, Front Squat, and Bench Press work. Have some ideas on numbers you wish to hit- we are looking for around 80% on our last set of 5s all week.

LET’S GET AT ANOTHER AMAZING WEEK!

Monday

Strength

Front Squat

5-5-5-5-5

Metcon

21-15-9

Wallballs

T2B

KBS

Tuesday

Strength

Push Press

5-5-5-5-5

Metcon

50 calorie Row

40 Push-ups

30 burpees

20 DB Push Press

10 Strict Ring Dips

5 Ring MU

Wednesday

Strength

DB Row

5-5-5-5-5

Metcon

AMRAP 12

8 Pull-ups

8 1 Arm DB Hang Snatch

200m Run

1 Rope Climb

Thursday

Strength

Power Clean

5-5-5-5-5

Metcon

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

Deadlifts (225#/135#)

Box Jumps

Friday

Strength

Bench Press

5-5-5-5-5

Metcon

100 Doubles

50 KTE

100 Sit-ups

50 OH Walking Lunges (25#/15#)

Break up however

Blog Week of 1-28-2019

Quote of the Week 1-28-2019

“Defeat your enemies with success.”

As most of you already know we had an AMAZING week and an even better January full of lots of exciting news and positive vibes.  I am so lucky to have all your support- thank you. Recently my younger brother (19 years old) got a great job as a union carpenter and has been asking me a lot about entrepreneurship and the business in general.  This week I thought it would be fun to switch up the format a bit and just publish our conversation- hopefully it will give you guys some insight into what an amazing journey this has been for me. These are the answers to the questions him and his friends texted me throughout the week (fair warning there is some colorful language I literally just copy and pasted text then corrected grammar!)

“How do you deal with the constant pressure of owning a business?  Feels like everyday your running around putting out fires. Can you really do it all alone?”

I am 100% not alone.  I have the greatest community and the best help imaginable.  Sure it’s just my name on the lease but I get to wake up everyday knowing I have amazing people that want to see me win.

“But what about a steady paycheck?”

Man there are no sure things.  We are all in charge of our own fate.  I watched Dad work for the state for 20 years and then on a random Tuesday get laid off (thank God he had his own consulting business) ask yourself how safe is that?  I’d rather know my hard work is directly related to my success and not my bosses.

“You ever think about doing like a big deal or discount to get people in the door for the new year?”

Imagine your coach telling you that the product you have been paying $150 for is now worth 10% of that or some other ridiculous discount just because it’s January.  My goal is to deliver significantly more training value then the cash value I receive every day. I’m not here to devalue something I work so hard for just because the earth took another trip around the sun.

“What about all the other gyms popping up… they are doing it… people will go to them!”

That is the greatest favor they can do for me!  Let other gyms market to people who think $10 a month is the price point.  I don’t want those members. My members shop based on coaching, programming, and community not on location or price point.  Let those gyms weed those people out. CrossFit 631 Red Woods is the best of the best and there is no reason anyone should think that doesn’t come at a premium.  You get what you pay for- this is nothing radical, I certainly didn’t make this up. So when you walk into a gym with a low price tag you can reasonably expect low value added.  Of course there is a place for this and I am not knocking anyone’s approach to fitness. I give anyone that is making any step toward fitness lots of respect.

“What about the contracts…I know some of my friends would join for like a month or few weeks but they are worried about contracts.”

I only want to train people that are 100% ALL IN and committed to change now.  I feel like the universe is pulling me out of bed every morning to get to the gym and train the clients I have and it’s the most rewarding feeling ever.  Again, I really do consider us the best and I am at the point where I can be picky about who I train. I want to train my athletes for the next 10 years not the next 10 weeks.  I’m in this for the long haul and want athletes who share that perspective.

“Would you ever open another spot again?”

Hell no.  This is my baby- it’s the culmination of a lot of my hard work and it’s literally all me- all my personality and humor is reflected in the community.  I’ll never be hands off again. This is not a franchise you NEED passion and that passion needs to be present at all times.

“You think you could make more money at a regular gym?  Like CrossFit is such a small little segment not everyone wants to do it right?

Yes and that’s the point!  CrossFit is DIFFERENT! CrossFitters are different.  We train different, we talk different, we party different.  This is not a high volume, hands off, don’t know your name business.  My coaches and I know everyones values, goals, and bottlenecks. We work daily to address them all.  These people are not just numbers they are the community.

“Just knowing what you’ve put up with it feels like you been screwed over a bunch doesn’t that always p*ss you off.”

Ha! I’m certainly not Buddha or Gandhi or whatever so yea there’s some times when I look back and get frustrated- but not at anyone else.  I really believe in extreme ownership. Anything I got myself into was all on me. I am where I am because I allowed myself to be here. Same thing goes with fitness man it’s like I can squat xxx or do xxx pull-ups or whatever because that’s exactly how many I trained myself to be able to do.  I’m the exact body fat I should be, my muscles are as big or as small as I let them be- it’s nobody else’s fault or responsibility but mine. So yea, business wise I should’ve done some things sooner or let some people go sooner or not join at all but in the end everything happened perfectly to allow this place to be the amazing spot it is.  Someone said to me the other day that “the air just feels different here” now that is the positivity you get when you take extreme ownership of a place.

“What was the last thing you did at the gym that you consider really amazing?”

Bro every day, like literally every single day is amazing.  This is just this week! I resigned my lease this week, I paid my affiliate fee in full, cash this week, I had a great conversation with an athlete that’s been shadowing me to become a coach this week.  I watched this kid grow up in my gym and now he’s going to be a coach- he spent his birthday at the gym. Think about that man- there is nowhere else this kid would rather be than at my gym on his birthday.  That’s amazing!

PROGRAMMING

This week we test out our new 1RM get ready!  

Monday

Strength

15 minutes establish 1RM

Strict Press

Metcon

3 Rounds

1 Minute each station

Burpees

HSPU

Box Jumps

KBs

Tuesday

Strength

15 minutes establish 1RM

Back Squat

Metcon

AMRAP 20

400m Run

30 Air Squats

20 MBC

10 Wallballs

Wednesday

15 minutes establish 1RM

Weighted Strict Pull-up

Metcon

1000m Row

50 Sit-ups

30 Pull-ups

20 KTE

10 Burpee-T2B

Thursday

Strength

15 minutes establish 1RM

Bench Press

Metcon

AMRAP 12

10 Push-ups

10 DB Hang Cleans

10 DB Push Press (35#/20#)

Friday

Strength

15 minutes establish 1RM

Deadlift

Metcon

10-8-6-4-2

DB Clusters (50#/35#)

Strict Ring Dips

Devils Press

Blog Week of 1-21-2019

Quote of the Week 1-21-2019

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

NEWS

We are all sold out of our new hoodies!  Next new gear will be our “Gorilla Season” t-shirt which I will be taking pre-orders for this week.  I will be rocking these bad boys myself for sure.

Our Personal Training program is growing wonderfully.  If any of you guys are interested please feel free to reach out- $30 for your first half hour session.  If there are any training items or hypertrophy desires you have this is where we can address them in a one-on-one setting.

COMMUNITY

February’s “Box Night Out” will be Thursday 2-21-2019.  It looks like we will be hitting all you can eat sushi! This is meant to be a celebration of your hard work and our community so feel free to bring friends and family to enjoy.

I feel the need to really thank our veteran members.  There are LOTS of new faces in the box and I want to take the time to thank all of you for making CrossFit 631 Red Woods the most welcoming and honest gym around.  These new members had many choices and ultimately choose us because of the amazing community you all have helped me build. We didn’t run any negative social media posts, we didn’t offer some ridiculous cheap-o deal devaluing our product- we simply did what we do best- offer amazing fitness in the best community based atmosphere possible.  

PROGRAMMING

This week our strength begins 3’s- five sets of three reps with that last set at 90% of your newly established one rep maxes.  Three good reps at 90% is a large task to undertake so make sure you all are adequately prepared with some good rest, nutrition, and warm up numbers.  Use the first four sets as acclimation sets preparing your central nervous system for a big challenge. The metcons are straight up fun this week- get ready for all out tabata sets Friday!

TIME TO GET AFTER IT!

Monday

Strength

Back Squat

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

Metcon

30-20-10

Calorie Row

Wallballs

Walking Lunges (45#/25#)

Tuesday

Strength

Strict Press

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

Metcon

AMRAP 15

200m Run

10 HSPU

5 Ring Dips

Wednesday

Strength

Pendlay Row

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

Metcon

3 Rounds

Minute 1: Max Burpee-Pull-ups

Minute 2: Max Doubles

Minute 3: Max Burpee-T2B

Minute 4: Max hang clean (95#/65#)

Thursday

Strength

Deadlift

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

Metcon

21-15-9

Squat Clean (135#/95#)

Burpees over Bar

Friday

Strength

Bench Press

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

Metcon

8 Tabata Sets

Push Press (95#/65#)

Sit-ups

Push-ups

Blog Week of 1-14-2019

Quote of the Week 1-14-2019

“Always go with the choice that scares you the most, because that’s the one that is going to help you grow.”

NEWS

I am happy to say all our new programs and classes are doing amazing!  Our skills and drills class, Levels program, and Board of Directors are in full effect.  I am also building our Personal Training Program- if any of you guys are interested please feel free to shoot me an email at info@crossfit631redwoods.com I will get you all hooked up.  I will be reserving some specific hours for these sessions- if the lights are on but the doors are locked this is why!  All classes will still be let in 10 minutes before they start.

New hoodies will be made available this week!  These bad boys are thick and look great- hoping to keep you warm during our running WODs.  Rumor has it there are talks of new t-shirts as well…it IS Gorilla Season after all.

The 9am will be starting their “Whole 30” nutrition challenge this week.  You guys received an email with lots of amazing resources. Any questions please feel free to respond to that email and I can get you set up right away.

COMMUNITY

Our first Box Night Out at Coram Country Lanes Bowling was amazing.  I am happy to say that your fearless leader was able to squeak out the win!  Great time with great people. I love sharing our incredible community with local businesses.  Looks like our next night out will be all you can eat sushi- more on this next week.

PROGRAMMING

This week we get to hit our Member of the Month WOD- “Thor” honoring him with some back squats and strict gymnastics movements.  We will be running reps of 5 all week for strength pieces, ending up with the last set around 80% of our new one rep maxes. Please use your latest 1RMs established last week and have your numbers available.  Recommended set percentages are 50%, 60%, 70%, 75%, and 80%. Be smart about recovery this week- get enough sleep, ice, and eat properly because we can plan to be crazy sore.

HERE WE GO- LET’S GET TO WORK!

Monday

Strength

Bench Press

5-5-5-5-5 @80%

Metcon

AMRAP 12

5 Devils Press

30 Doubles

5 Burpee- Box Jumps

Tuesday

Strength

Strict Press

5-5-5-5-5 @80%

Metcon

21-15-9

Cleans (135#/95#)

HSPU

Wednesday

Strength

Back Squat

5-5-5-5-5 @80%

Metcon

“Thor”

Buy in: 500m Row

5×5

Back Squat (BW)

Strict Pull-ups

Strict Ring Dips

Cash out: 1000m Row

Thursday

Strength

Core Circuit

Metcon

3 Rounds

400m Run

21 Medball Sit-ups (20#/14#)

12 Push-ups

3 Bar MU

Friday

Strength

Deadlift

5-5-5-5-5 @80%

Metcon

AMRAP 20

10 Burpees

10 Pistols

10 Medball Cleans (20#/14#)

Blog Week of 1-7-2019

Quote of the Week 1-7-2019

Perseverance is not a long race; it is many short races one after the other.”

NEWS

This Sunday was the very first Board of Directors Meeting.  I am extremely happy about how it went and look forward to these great minds shaping our already amazing community.  A special thank you to GameFace, Proshop, Ron, Dipsy, and Jack who have been part of my business mastermind since the beginning- their continued support and positivity is SUCH a blessing.  

Our 9am class has voted to do a “Whole 30” nutrition challenge and I am very excited to start!  I will be laying out TONS of resources in next weeks blog. If you would like to join us (you don’t need to be a regular 9amer) just shoot me an email at info@crossfit631redwoods.com and I’ll include all the specifics.

We will be adding our “Skills and Drills” class this week- Wednesday at 4:30pm.  Here is your chance to isolate and work on one specific weight lifting or gymnastics skill in a technique focused setting.  Expect big returns for this one hour long investment! This week’s focus will be HSPU. Athletes will learn about scaling the hand stand push-up, progressions to get your first HSPU, and tips and tricks on how to become as efficient as possible.    

Levels!  I will be sending each of you guys our new Levels system via email today.  This will include a list of specific movement goals and an official introduction.  These skills are meant to spur our new Weekly Challenges which will start this week.  Here is an FAQ for those interested.

What are the Fitness & Skill Levels?

CrossFit 631’s Fitness & Skill Levels are designed to help you measure your strengths, find your weaknesses, and improve all aspects of fitness. They will test your proficiency in each of the ten generally recognized components of physical fitness: cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power, and speed.  Achieving a balanced level of fitness in all categories will give you a solid foundation for any athletic endeavor.

Using the Fitness & Skill Levels

The Levels are designed to provide a general fitness assessment, to help set appropriate and challenging goals, and to help you focus on weak areas. The result will be mastering movements that you weren’t able to do before. The levels are:

Mod. Level 1 – Modified Level 1.  This is where it all starts.  Congratulations on taking your first step on  a lifelong journey of fitness.

Level 1 – Healthy beginner. This level is the basic standard for health and fitness. Lacking these basic levels of strength, flexibility, and work capacity may limit you in life activities. Although this Level is challenging, the complete Level 1 should be attainable within 3 to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use are developed, while healed injuries and structural problems are resolved. Mastery of all Level 1 movements must be achieved before moving to Level 2. (Green shirt)

Level 2 – Intermediate athlete. All healthy adults can aspire to this level of fitness. Basic movements are perfected and advanced skills are introduced. The complete Level 2 may take from six months to several years to reach after achieving Level 1. Along the way, you develop significant levels of strength, stamina, work capacity, and speed, building on the Level  1 foundation. (Red shirt)

Level 3 – Advanced athlete. Though few people possess this level of general fitness, any healthy person can achieve it. The strength, work capacity, power, and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. (Blue shirt)

Level 4 – Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level 4 are very advanced and represent a highly skilled and well-rounded athlete. While few may attain all of the Level 4 skills, you should continually seek improvement and get closer to achieving your goals. (Black shirt)

Disclaimer

Do not beat yourself up for not being “elite.” Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness. Proper form in all movements is imperative. We will hold you to the highest standards on each movement. Virtuosity is required for all skills!

COMMUNITY

Our first Box Night Out of the new year will be this Wednesday after the 6:30pm class at Coram Country Lanes Bowling.  Expect to bowl one to two games with your fellow members. Feel free to bring friends and family- the more the merrier!  Bring around $20 just to be sure to have enough for 2 games, shoes, and some food goodies.

This Saturday will officially begin our Bring a Friend Saturday Program!  Each Saturday members are encouraged to bring a new person to drop in free of charge.  Our amazing community should be shared! Of course all WODs can be scaled to any level yet still will remain challenging for all.  

We will be having another amazing photo shoot this Tuesday and Wednesday at the 5:30pm classes. Please try to come on in and wear a CF631 shirt if possible! These photos will be shared on our blog, daily WOD, Instagram, and website.

PROGRAMMING

As you all know too well last week was ROUGH!  We hit a long duration WOD for New Years then Girls the rest of the week.  Since this was the programming we did not play with any strength pieces- thankfully this week we are back at it!  We get to test the current state of our max Front Squat, Deadlift, Bench Press, and Strict Press. In the following weeks we will be using these established numbers to build our next periodization cycle.  This will be coupled with tons of hypertrophy work. Expect to be sore!

LET’S GET IT!

Monday

Strength

Front Squat

15 Minutes to test 1RM

Metcon

21-15-9-15-21

DB Thrusters (35#/20#)

Weighted Box Step Overs

Hypertrophy

Calf Focus

Tuesday

Strength

DB Row

8-8-8-8

Metcon

50 Cal Row

25 Pull-ups

50 Hang Clean (75#/55#)

25 Power Snatch

Hypertrophy

Biceps Focus

Wednesday

Strength

Bench Press

15 Minutes to test 1RM

Metcon

AMRAP 12

8 Ring Dips

10 T2B

12 Burpees

Hypertrophy

Pec Focus

Thursday

Strength

Deadlift

15 Minutes to test 1RM

Metcon

6 Rounds

200m Run

10 Wallballs (20#/14#)

10 OH Walking Lunges (45#/25#)

Hypertrophy

Abdominal Focus

Friday

Strength

Strict Press

15 Minutes to test 1RM

Metcon

AMRAP 14

21 Doubles

7 HSPU

7 Box Jumps

7 KBs (53#/35#)

Hypertrophy

Lateral Deltoid Focus