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

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