Quote of the Week 9-24-2018
“When the character of a person is not clear to you, look at their friends.”
Thank you for all the help with the 631 THROWDOWN 3.0! We have an amazing day set up for us for sure. Lots of food (probably too much) Kill Cliff, vendors, and tables will be there. We will have lots of t-shirts and some surprises for you as well. I am so excited to celebrate our amazing community and all the positives CrossFit has brought to our lives.
This begins our second week of hypertrophy training, focusing on mind muscle connection and getting a pump. We will be upping the repetitions of our main lifts from last week’s 10 to 15. Use this and the next few weeks as a unique opportunity to bring up lagging or weak body parts. We also get to hit “The Mittens” our member of the month WOD this Tuesday! Again, from here out the week’s programming will be listed at the bottom of this blog.
This weekend our own Ally “Darth” Gurovich took first place in The Cascade Classic competition held in Seattle- This is a crazy big deal for us guys! Please wish her a big congratulations when you see her this week. On a personal note it has been an honor for me to watch Ally grow from a shy 15 year old to a powerhouse and accomplished athlete.
I will keep this part short- The first shirt I ever designed at 631 said the words “Rise Above” on the back, this has been a sort of personal mantra for me. Where others quit and took the easy path I made sure to do just that, Rise Above. I really need to thank my community from the bottom of my heart for your support not only this week but day in and day out. You guys make it clear that no matter what obstacles or pettiness we may face, we will all Rise Above.
DB Overhead Press
DB Front Raise
8 minutes Pause Chin-Ups
Acquire as many good reps as possible
Rear Deltoid Raise
Standing calf raise
50 Thrusters (45#/35#)
30 Lateral Burpee Over Bar
DB incline bench press
DB triceps Kick back
1 Rope Climb after each set of push-ups
KB biceps curl
6 Hang Clean (75#/55#)
6 Box Jumps
6 Med-Ball sit-ups (20#/14#)