Blog Week of 12-31-2018

Quote of the Week 12-31-2018

“Challenges are gifts that force us to search for a new center of gravity.  Don’t fight them. Just find a new way to stand.”

Last week we discussed all the amazing things we have accomplished last year, as we move into 2019 I can say with confidence that it will be our best year yet!  Here are some new and exciting things to expect…

Monthly Box Night Out- A chance to celebrate our Community outside the box.  The first of these will be at Coram Country Lanes Bowling, Wednesday January 9th after the 6:30pm class.

At least one large event every 3 months- our first will be a Strongman Competition in the Arena.

A “Whole 30” Nutrition Challenge beginning January 14th- This challenge will give us a chance to learn a tremendous amount about proper nutrition and how it will affect our performance.  This will be kicked off with a seminar and personalized program for participants- more on this coming up in our next blog.

Skills and Drills Class- Our Open Gym Wednesday at 4:30 will be becoming a Skills and Drills class.  Each week we will focus specifically on skill acquisition of one movement. We will cycle through Gymnastics and Weightlifting movements adding a depth of understanding to each.

Bring a Friend Saturdays- Each Saturday we will be encouraged to bring a friend free of charge to participate in our Community.  As always, all workouts can be scaled to whatever level needed.

Levels Testing- I am extremely excited to bring back our Levels sheets and testing.  This program will give athletes clear and distinct goals and opportunities to celebrate the power of moments with friends and family.  Members will be given lists of movement standards to aspire to, checking them off upon completion. After all movements on your sheet have been completed you will be invited to participate in a Levels Test where you can celebrate and show off your new skills.  All movements and standards will be posted in next weeks Blog and emailed to all active members.

Weekly Challenge- each week we will be presenting a new physical challenge to members.  The winner of this challenge will create the next one and so on. These challenges will set up a weekly “Throw Down”- learn more about this in the box next week.

Board of Directors- I am currently recruiting a Board of Directors to help shape the future of our box.  We have come so far and I believe this is the way to get us to the next level.

New Coaches- I’m excited to announce we will be adding two new Coaches in the new year.  As you all know I feel amazing Coaching is paramount to the continued success of the box and growing a diverse and robust staff has been a major priority for me.  

On a personal note I wanted to thank each and every one of you for making this year amazing.  I am so genuinely grateful for each of your positive energy. Let’s make next year even better!

GET READY FOR A GIRLS WEEK…

Monday

Metcon

“12-31-2018”

2018m Row

Then AMRAP

12 Thrusters (75#/55#)

31 sit-ups

20:19 Cap


Tuesday

HAPPY NEW YEAR!


Wednesday

Metcon

“Mary”

AMRAP 20

5 HSPU

10 Pistols

15 Pull-ups


Thursday

Metcon

“Christine”

3 Rounds

500m Row

12 Deadlifts (Body Weight)

21 Box Jumps (24”/20”)


Friday

Metcon

“Karabel”

10 Rounds

3 Power Snatch (135#/95#)

15 Wallballs (20#/14#)

Blog Week of 12-24-2018

Quotes of the Week 12-24-2018

“The rung of a ladder was never meant to rest upon, but only to hold a man’s foot long enough to enable him to put the other somewhat higher.”

“You can’t climb the ladder of success with your hands in your pockets.”

BOY, OH BOY did we do a lot of climbing this year!  With the end of the year quickly approaching this week’s blog will be written a bit differently.  Normally we look forward to the week ahead, the News, Community, and Programming- this week I’d like to take the time to reflect on just how far we have come.

First and foremost our amazing Community has grown SO much this past year.  I have been blessed to be surrounded by such amazing, supportive, and positive people.  I must say it has been a struggle weeding out negativity but with all your support I can honestly say our gym is the most rock solid community I have ever been a part of.  There are no cliques, there is no drama, there is zero negativity. This past year CrossFit 631 has truly become a family.

Secondly, we have put on some amazing events.  The 631 Throwdown, our amazing Holiday Party, professional photoshoots, The End of Summer Party, our “Murph” BBQ and countless other fun times have brought us all a little closer together.  Not a day goes by that I don’t get a call or DM about how much fun our gym looks.

You all have put in so much hard work this year!  We have run two conditioning cycles, a strength cycle, a traditional big three periodization, a hypertrophy cycle, and an Oly cycle all in the past nine months!  I am very proud of each of you. Every single one of you looks and performs so much better than when you first came through that door. 2018 was a big success for all your fitness.  Together, let’s create some BIG goals to hit in 2019.

Business wise our gym is thriving.  I made it a point this year to dedicate 100% of myself to giving my members what they deserve and it has paid off in a big way.  I have 3x’ed the membership in the past 6 months, redesigned the entire website, increased our social media reach, started this blog (THANKS TO ALL WHO READ WEEKLY!), added workout tracking software, purchased new equipment, and created a world class coaching staff.  We have added classes, added an Open Gym Program, Built up our Strongman class, and added Nutritional Counseling. This year I signed my name to this project- CrossFit 631 Red Woods. I am so proud to be a part of something bigger than myself, to share my passion and knowledge every day, and to help people live their greatest lives in their greatest bodies.  

Next year will be even better…

Be ready to hear about our new and exciting programs moving forward into 2019!

MERRY CHRISTMAS EVERYONE!

Monday

Metcon

“12 days of Christmas”

1 Sumo Deadlift High Pull (75#/55#)

2 Thrusters (75#/55#)

3 Push Press (75#/55#)

4 Power Cleans (75#/55#)

5 Power Snatches (75#/55#)

6 Kettlebell Swings (53#/35#)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 Overhead Walking Lunge Steps (45#/25# Plate)


Tuesday

MERRY CHRISTMAS!


Wednesday

Strength

EMOM 6

3 Deadlift

Metcon

“The Coco”

21-15-9

Burpees

Weighted Step Overs

DB Snatch


Thursday

Strength

EMOM 6

3 Bench Press

Metcon

3 Rounds

400m Run

15 HSPU

15 Hang Clean and Jerk (95#/65#)


Friday

Strength

EMOM 6

3 Front Squat

Metcon

45 Calorie Row

45 Wallballs

90 Walking Lunges

90 sit-ups

Blog Week of 12-17-2018

Quote of the Week 12-17-2018

“You can’t stop the waves but you can learn to surf.”

NEWS

Our holiday party is today at 4:30pm and I am excited!  It will be an amazing evening spent with the people I love most.  If you wish, you can bring an ornament to help decorate our tree. Most of you know this is my absolute favorite time of year- I am so grateful for you guys, you make my job the best job in the world.  

COMMUNITY

Time to get sappy!  This past Friday was the two year anniversary at our current location.  I must say it somehow feels like such a short amount of time yet so long ago that I opened up.  It feels short because I can vividly remember moving all the mats, painting the walls, the pain of waiting in the church for permits, all that anticipation, all the hardships- I remember them like they just happened yesterday.  Yet, it feels like ages ago- we have grown so much as a gym and I have grown so much as a person. I have learned there will always be ups and downs no matter what and although you can’t stop the waves, you CAN learn to surf.

CrossFit 631 has come a LONG way.  I started this journey with the sole intention of becoming the premier, community focused training space, dedicated to helping people live their greatest lives in their greatest bodies through the fun pursuit of elite fitness.  I can say with no reservations that you guys have allowed me to achieve that goal.

Your positive energy, help, and kindness have allowed me to transform a hobby into a real business that feeds my family and does a LOT of good in the world.  I am extremely grateful for this. Expect some big new additions in the new year with our year end review- more on this next week!

PROGRAMMING

This week is our second of a conditioning training block.  We will be up against some shorter but heavier WODs than last week in the 15-20 minute time range.  We also will be adding some high intensity Tabata cash outs at the end of every Metcon. Expect to go ALL OUT on these!

LET’S GET AFTER IT!

 

Monday

Strength

EMOM 6

5 Back Squat

Metcon

AMRAP 20

200m Run

15 Wallballs

15 Box Jumps

 

CASH OUT: Tabata Air Squats

 

Tuesday

Strength

EMOM 6

5 Hang Clean

Metcon

2000m Row

Then

AMRAP

8 1 Arm DB Snatch

8 K2E

16 Cap

 

CASH OUT: Tabata Cal Row

 

Wednesday

Strength

EMOM 6

5 Strict Press

Metcon

21-15-9

Burpees

HSPU

Ring Dips

 

CASH OUT: Tabata Push-ups

 

Thursday

Strength

EMOM 6

5 Deadlift

Metcon

3 Rounds

1 Minute Stations

Double unders

KBs

Box Jumps

Sit-ups

 

CASH OUT: Tabata Sit-ups

 

Friday

Strength

EMOM 6

5 Bench Press

Metcon

AMRAP 15

10 Pistols

10 Push-ups

10 Pull-ups

 

CASH OUT: Tabata Pull-ups

Blog Week of 12-10-2018

Quote of the Week 12-10-2018

“Working hard for something we don’t care about is called stress.  Working hard for something we love is called passion.”

NEWS

Our Holiday Party is coming up fast- This Sunday, Dec. 16th at 4:30pm.  It is TIME TO GET YOUR $40 IN! Thanks all who have already paid. We will have tons of Top Shelf liquor and beer, cold and hot appetizers, a buffet of salad, flat iron steak, chicken marsala, rigatoni ala vodka, mixed roasted veggies, and roasted red potatoes.  Dipsy is bringing games and Coco is our resident mixologist. It is not too late to sign up guys, the more the merrier this year!

COMMUNITY

I will be continuing our Holiday Food drive, please bring any canned goods you can to me.  We are also accepting any monetary donations right up until Christmas. Also, this month Coco has earned Member of the Month so give her a fist bump and expect her WOD next week!

PROGRAMMING

Thank goodness we are through our Oly cycle!  You guys all did amazing and I am very proud of you for making it through this grueling and demanding past few weeks.  You should feel much more comfortable with your knowledge of Snatch, Clean, and Jerk. These skills, of course, are meant to be maintained throughout our training year not just cast aside as we move to a new skill set.  Please keep asking questions! Keep experimenting with weights and form. If you would like some hands on work please book a personal training appointment with myself or Dom to keep these essential movements fresh.

Now- Time to up the conditioning!  The next few weeks will be all about lungs- getting our conditioning up to peak performance.  We should expect longer duration WODs with the dreaded “Triple 3” right in the middle of the week.  Please know this is just like all others and every workout can be scaled- SO DON’T CHERRY PICK! With some 20 minute plus days this block is meant to build up our motors so we can perform highly aerobic activities with increased work capacity.  

 

LET’S ALL HAVE ANOTHER AMAZING WEEK!

 

Monday

Metcon

AMRAP 5

Burpee- T2B

Rest 1 minute

AMRAP 5

Burpee Box Jump Overs

Rest 1 minute

AMRAP 5

Devils Press (35#/20#)

 

Tuesday

Strength

Core Circuit

Metcon

“Krannie “

50-40-30-20-10

Doubles

Sit-ups

Wallballs

 

Wednesday

Metcon

“Triple 3”

3 mile run

300 double unders

3000m row

Break up however

50 Minute Cap

 

Thursday

Metcon

4 Rounds

40 second work/ 20 second rest

KBs

Burpees Over KB

TGU

KB SDHP

KB Lunges

 

Friday

Metcon

3 Rounds

400m run

4 Hang Squat Cleans, 185/135

4 Push Jerks, 185/135

Rest 5 Minutes

Then

15 Ring Muscle-ups

1500m Row

15 Ring Muscle-ups

 

Blog Week of 12-3-2018

Quote of the Week 12-3-2018

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”

NEWS

Our Holiday party is ready to roll!  Sunday, December 16th at 4:30 pm until whenever.  Cost is $40 a person- please bring friends and family.  There will be plenty of food and booze for all. Let’s try to get the money in by this Friday and sign up for our Secret Santa if you want to participate.  

COMMUNITY

We will be starting our Holiday Food Drive this week.  Please bring in any non perishable or canned goods starting this Monday.  I’m also accepting monetary donations all month long leading up to Christmas.  Let’s do our part in making our communities holiday a memorable one.

PROGRAMMING

This week is the last of our Oly Cycle.  We will have plenty of strength time this week to hit some new PRs.  Let’s have some goal numbers in mind when we come to the box this week specifically for Split Jerk, Squat Clean, and Squat Snatch.  After this week we will give our bodies a much needed heavy lifting break and begin a conditioning cycle- more on this in next week’s blog.

TIME TO GO TO WORK!

 

Monday

Strength

15 minutes

PR Split Jerk

Metcon

AMRAP 14

7 Push Press (75#/55#)

14 Box Jumps

7 HSPU

14 Burpees

 

Tuesday

Strength

DB Row

10-10-10-10

Metcon

1000m Row

50 Pull-ups

50 KBs

Break up however

 

Wednesday

Strength

15 minutes

PR Squat Clean

Metcon

3 Rounds

400m Run

15 Wallballs

20 MBC

15 T2B

 

Thursday

Strength

Bench Press

10-10-10-10

Metcon

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

Devils Press

Ring Dips

 

Friday

Strength

15 Minutes

PR Squat Snatch

Metcon

21-15-9

SDHP (95#/65#)

Push-Ups

*30 doubles before and after each round*

 

Blog Week of 11-26-2018

Quote of the Week 11-26-2018

“The brave do not live forever, but the cautious do not live at all.”

NEWS

I will be posting the catering menu for our annual Holiday Party this week in the box.  Sunday, December 16th at 4:30pm- cost will be $40 a head– bring friends and family! There will be way too much food, booze, and games.  This will be a much welcomed celebration for all your hard work this year.

COMMUNITY

I am happy to say your tuition helped feed 60 families across the North Shore this holiday!  We will be doing a food drive for the Christmas season as well. I am so lucky to be surrounded by good, honest, and like minded people and together our community is making an incredibly positive impact.

PROGRAMMING

We are about to enter week 7 of our Oly cycle.  This will be our second to last week of Oly focus so expect to hit big, new singles next week.  Use this programming to focus on fundamentals and really lock in your form on all lifts. There will be a lot of lighter picking objects up and squatting with them all throughout the strengths and metcons.  If you have been training for around a year this is an accessible week to try to Rx most, if not all Metcons.

 

HERE WE GO!

 

Monday

Strength

EMOM 6

5 Front Squat

Metcon

21-15-9-15-21

Air Squats

T2B

Walking Lunges

Medicine ball Sit-ups

 

Tuesday

Strength

EMOM 6

5 Strict Press

Metcon

1000m Row

Then

3 Rounds

10 HSPU

15 Burpees

 

Wednesday

Strength

EMOM 6

5 Hang Cleans

Metcon

AMRAP 12

8 KBs

8 Box Jumps

8 Pull-ups

8 KB SDHP

 

Thursday

Strength

EMOM 6

5 Squat Cleans

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

Pistols

5-4-3-2-1

Bar MU

 

Friday

Strength

EMOM 6

5 DB Bench Press

Metcon

21-15-9

Squat Snatch (95#/65#)

Ring Dips

400m Run before and after 15 Round

 

Blog Week of 11-19-2018

Quote of the Week 11-19-2018

“Start where you are.  Use what you have. Do what you can.”

NEWS

I’m VERY excited about our Holiday Party this year- Sunday, December 16th at 4:30pm until whenever.  The menu has been set and there will be lots of adult beverages for all! Coco and Dipsy are actually crafting a custom signature cocktail for the night.  This will be a really fun catered event celebrating our amazing community. Please be sure to sign up if you have not done so yet.

It is looking like the best night for Bowling will be a Wednesday in December.  I will program a short metcon that day so we can all leave right from the 6:30pm class.  Use the new whiteboard on the door to sign up!

COMMUNITY

I am extremely happy to say that November has been one of 631’s best months ever.  I am consistently impressed and humbled to be a part of something bigger than myself.  This Thanksgiving you all will certainly be on my mind!

This week we get to hit “The Space Bar” our Member of the Month WOD.  Let’s all try to get in Monday to celebrate Josh! We also get to show off our new Oly lifting skills in this Metcon so it should be fun for all.

PROGRAMMING

We will be entering week six of our Oly focused cycle.  Expect some heavy singles and triples as well as some Bench and Pendlay Rows.  Monday will focus on everyone’s favorite- Snatch Balance. Please note there will be no classes on Thursday for Thanksgiving- I hope everyone has an AMAZING HOLIDAY.  Keep an eye out on Instagram for a home WOD.

LET’S GET AFTER IT!

 

Monday

Strength

Snatch Balance

8 X 1

Metcon

“The Space Bar”

10 Minute Ascending Ladder

1 Squat Snatch (95#/65#)

1 Burpee Over Bar

1 Squat Clean

2

2

2…

 

Tuesday

Strength

EMOM 10

3 Split Jerk

Metcon

AMRAP 12

3 HSPU

6 Box Jumps

9 T2B

12 KBs

 

Wednesday

Strength

EMOM 10

3 Pendlay Row

Metcon

21 Calorie Row

15 Hang Cleans (185#/115#)

9 MU

15 Hang Cleans

21 Calorie Row

 

Thursday

HAPPY THANKSGIVING!

 

Friday

Strength

EMOM 10

3 Bench Press

Metcon

3 Rounds

400m Run

22 Weighted Sit-ups (50#/35#)

11 Devils Press (50#/35#)

 

Blog Week of 11-12-2018

Quote of the Week 11-12-2018

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

NEWS

The holiday party will be held at the box this year- we have lots of great catered food and drinks for you guys!  If you haven’t signed up yet be sure to do so this week. It will be an amazing time for sure.

COMMUNITY

Before the holiday party we would like to plan another Box Night Out.  We are looking for suggestions for local restaurants to check out. Also, if there is interest I have reached out to Coram Country Lanes bowling alley who would be happy to host us for a night out.  I am so happy to see how well our community has grown, especially in the past six months- I feel really blessed to be a part of such a positive and fun environment every day.

PROGRAMMING

This week will be our first “Peak Week” of our current Oly Cycle.  Expect to hit some big numbers on Squat Clean, Split Jerk, and Squat Snatch.  We will be exploring two classic CrossFit WODs “Grace” and “Isabel”. Our goal with these two workouts is to pick a weight that we can handle with near perfect form for 30 repetitions while creating a high metabolic demand.  These are short and intense WODs so I have programmed some optional additional conditioning after in the form of some Tabata work. Again, the Tabata pieces are completely optional and if you would like to dedicate 100% of your all out energy to the girl WODs that is perfectly acceptable.

LET’S HAVE ANOTHER KILLER WEEK!

Monday

Strength

15 minutes establish new

1RM Squat Clean

Metcon

“Grace”

30 Clean and Jerks (135#/95#)

Optional Metcon

Tabata 8 sets

Doubles

Burpees

Sit-ups

 

Tuesday

Strength

DB Row

8-8-8-8

Metcon

3 Rounds

Minute 1: Calorie Row

Minute 2: CTB Pull-ups

Minute 3: Pistol Squats

 

Wednesday

Strength

15 minutes establish new

1RM Split Jerk

Metcon

3 Rounds

400m Run

21 HSPU

12 Burpee Box Jump Overs

 

Thursday

Strength

15 minutes establish new

1RM Squat Snatch

Metcon

“Isabel”

30 Snatch (135#/95#)

Optional Metcon

Tabata 8 sets

Row

Muscle-ups

KBs

 

Friday

Strength

DB Bench

8-8-8-8

Metcon

Buy in: 50 Doubles

21-15-9

Ring dips

Push-ups

T2B

Cash out: 50 Doubles

Blog Week of 11-5-2018

Quote of the Week 11-5-2018

“The best preparation for tomorrow is doing your best today.”

NEWS

The planning of this years Holiday Party is in full swing. Be sure to sign up on the door so we have a good head count. Feel free to bring friends and family.  So far it looks like a big turnout- should be another great event! 

PROGRAMMING 

We should all be much more comfortable with our Olympic Lifts starting this fourth week of our Oly Cycle. Our Metcons will mostly be short and very intense leading up to a longer WOD “Kelly” on Thursday. This is a great week to test your output in various time domains. 

LET’S GET IT!

 

Monday

Strength

EMOM 8

3 Front Squat 

Metcon

3 Rounds

12 1 Arm DB Shoulder to Overhead (50#/35#) Each Arm

24 Alt Pistol Squats

1 Rope Climb 

 

Tuesday

Strength

Core Circuit 

Metcon

12 Minute Ascending Ladder

1 Clean and Jerk (95#/65#)

1 T2B

2

2…

 

Wednesday 

Strength

EMOM 8

3 DB Bench Press

Metcon

1000m Row

50 Push-ups 

30 Ring Dips

 

Thursday 

Metcon

“Kelly”

5 Rounds

400m Run

30 Box Jumps

30 Wallballs (20#/14#)

 

Friday

Strength

EMOM 8

3 Power Snatch

Metcon

21-15-9

Power Snatch (135#/95#)

Bar Facing Burpees 

30 Double Unders Before Each Round 

Blog Week of 10-29-2018

Quote of the Week 10-29-2018

“I find that the harder I work, the more luck I seem to have.”

NEWS

BIG SPOOKY BASH WEDNESDAY!  Our WOD-O-WEEN party will be this Wednesday- we will hold a 9am and a 5:30pm only.  Please come dressed up and ready to work! There will be food and refreshments available- feel free to bring friends and family.  We get to hit a special WOD “Elizabeth” Cleans and Ring Dips.

New hoodies and T-shirts are selling out quick- make sure you reserve yours now!  I will also be taking preorders for new heavy hoodies this week. Sign ups will be on the front desk.  

COMMUNITY

Next big event after WOD-O-WEEN will be our Holiday Party!  Dipsy and I are planning it now- should be an amazing night of food and great friends.  More to come on that in the coming weeks.

I also want to congratulate Josh “Space Bar” Lynch on November 2018’s Member of the Month.  His hard work and consistency has paid off in a big way. He has become a great asset to our growing community.

PROGRAMMING

This begins our third week of Oly Training.  We will focus on speed under the bar and explosiveness.  Please have numbers ready to go for your periodization.

LET’S JUMP INTO NOVEMBER READY TO GET IT!

 

Monday

Strength

Snatch Balance

3-3-3-3-3

Metcon

3 Rounds

Minute 1: Snatch Grip Deadlift (95#/65#)

Minute 2: Hang Snatch

Minute 3: OHS

Minute 4: KTE

 

Tuesday

Strength

Bench Press

5-5-5-5-5

Metcon

5 Rounds

200m Run

15 Box Jumps

10 HSPU

 

Wednesday

Strength

EMOM 3

3 Front Squat

EMOM 3

3 Clean Pulls

EMOM 3

3 Squat Cleans

Metcon

“Elizabeth”

Squat Cleans (135#/95#)

Ring Dips

 

Thursday

Strength

Strict Pull-ups

5-5-5-5-5

Metcon

22-16-10

1 Arm DB Snatch (50#/35#)

Pull-ups

 

Friday

Strength

Split Jerk

5-5-5-5-5

Metcon

45 Cal Row

45 Wall-balls

45 DB Push Press (50#/35#)

45 Sit-ups

Break Up Reps However