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Blog Week of 7-6-2020

Quote of the Week 7-6-2020

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

NEWS

I am SO happy to see you guys in person again.  We will continue our outdoor training this week and listening to all your feedback we will be holding a 5:30 pm class daily.  We will also have Strongman Saturday at 9 am and our big old “Monster Mash” at 10 am.  Feels good to be back.  

PROGRAMMING

Last week we went DEEP into skill work- this week will be no different.  Expect a lot of Coaching but with slightly heavier weights during our Strength.  Our metcons are absolute bangers.  The goal is to gradually build your volume back up so we can really get serious when we are allowed back in the building.  

LET’S GO TO WORK!

Monday

Strength 

DB Strict Press

10-10-10

Metcon

5 Rounds

200m Run

20 KBS

10 Alt KB C&J

Tuesday

Strength

Front Squat

10-10-10

Metcon

AMRAP 15

30 Doubles

15 Thrusters (65#/95#)

10 Burpees

Wednesday 

Strength 

DB Row

10-10-10

Metcon

50-40-30-20-10

Mountain Climbers

Sit-ups

2 Squat Snatch (135#/95#) 

after each round

Thursday 

Strength 

Deadlift

10-10-10

Metcon

10 Rounds

100m Sprint

1 Power Clean (95#/65#)

2 Front Squat

4 Front Rack Walking Lunges

Friday

Strength 

DB Lateral Raise

10-10-10

Metcon

AMRAP 12

8 Devils Press

10 MBC

12 Push-ups

Blog Week of 6-29-2020

Quote of the Week 6-29-2020

“I’m Fergalicious (so delicious), My body stay vicious, I be up in the gym just working on my fitness.”

NEWS

As you can tell from our quote this week I am in a VERY good mood.  We are seeing some normalcy again and it feels like we have weathered this storm.  It has been so great seeing you guys in person and feeling the love and support you offer me and the gym.  We will continue outdoor classes daily this week, weather permitting of course.  Monday, Wednesday, and Friday this week, we will be meeting at 5:30 pm and Tuesday, Thursday we will be holding 9 am classes.  I hope to see you all there!

PROGRAMMING

This week we reintroduce the almighty barbell!  Let’s get excited people.  I have chosen to make all our Strength work skill acquisition.  This will be performed mostly with an empty barbell and be very Coaching heavy.  Get ready to break a mental sweat too.  All our Metcons are really short but very intense.  I am SO looking forward to getting back into the swing of things with you guys.

LET’S GET AFTER IT!

Monday

Strength

Front Squat Skill

Metcon

3 Rounds

400m Run

15 Thrusters (95#/65#)

Tuesday 

Strength

Strict Press Skill

Metcon

21-15-9

Push Press (95#/65#)

Burpees Over Bar

Wednesday 

Strength

Pendlay Row Skill

Metcon 

1000m Row

50 Walking Lunges

50 Sit-ups

Thursday 

Strength

Deadlift Skill

Metcon

“Grace”

30 C&J (135#/95#)

Friday

Strength 

Split Jerk Skill

Metcon

AMRAP 12

8 Hang Snatch (95#/65#)

10 Push-ups

12 Hip Drops

24 Doubles

Blog Week of 6-22-2020

Quote of the Week 6-22-2020

“Your passion is waiting for your courage to catch up.”

NEWS

This week I wanted to extend a genuine thank you for all the “ALL IN” emails.  I promise you guys the best.  Things will be back to normal soon and better than ever.  Get excited.  

I am not advertising at all but I will just say this- email me or DM me to chat about outdoor meet-up workouts this week.  ‘Nuff said!

PROGRAMMING

This week all of our Strength work will be 8 Tabata sets.  20 seconds of work followed by 10 seconds of rest.  When logging your score on Zen Planner only count the lowest set please.  Our Metcons are a good mix of bodyweight and dumbbell work again, although it is looking like we will all be back under a barbell very soon.  

HERE WE GO! 

Monday

Strength

Tabata DB Front Squats

Metcon

3 Rounds

Minute 1: Air Squats

Minute 2: Sit-ups

Minute 3: Lunges

Minute 4: V-ups

Minute 5: Rest

Scores for total reps

Tuesday

Strength 

Tabata DB Jerks

Metcon

30-20-10-20-30

Push-ups

Alternate DB Snatch

Hip-Drops

Wednesday 

Strength 

Tabata DB Rows

Metcon

3 Rounds

400m Run

21 DB KBS

12 Renegade Rows

Thursday 

Strength 

Tabata Lunges

Metcon

50-40-30-20-10

Doubles

Lunges

Sit-ups

Friday

Strength

Tabata DB Floor Press

Metcon

AMRAP 15

10 Alt DB Clean and Jerks

20 Mountain Climbers

10 DB Step-ups

20 Jump Squats

10 Single Arm Devils Press

Blog Week of 6-15-2020

Quote of the Week 6-15-2020

“The first step towards getting somewhere is to decide you’re not going to stay where you are.” 

NEWS

Okay friends, buckle up and pour yourself a coffee because this is going to be a long one.  

For the past decade I have dedicated every ounce of my being to our gym.  I first found CrossFit when I was competing at a national level in Strongman and it completely blew me away.  I truly believed, and continue to believe that the methodologies developed within the CrossFit modality deliver the most broad and inclusive results possible.  

That being said, Covid, the time away from Coaching, and the baseless comments made by CrossFit’s (now former) CEO have forced me to take a hard look at our Community and examine the specifics of why our gym is just SO special.  This may sound egocentric but let’s be honest- you simply can NOT get our level of Programming, Coaching, or Community anywhere else.  While tremendously frustrated, I am thankful these events have occurred because they have forced me to evolve.  I am no longer content with just being the best CrossFit gym.  I feel we have a bigger purpose.  I owe it to my family, I owe it to our amazing Coaches, and I owe it to all of you to expand to our greatest design.  I want to ding the fitness universe.  They say if your dreams don’t scare you then they aren’t big enough- well I will tell you that I am scared for sure…but I am more excited. 

I have always done CrossFit my way.  Very few gyms are able to program effective Strength and Conditioning daily.  Even less understand the intricacies of long term athletic development.  Perhaps most unique is the way our Coaches and Athletes respect and bond with each other every class.  Thinking of these positives I have really focused on our competitive advantage lately.  There are countless reasons that MOST of our members drive past one or more CrossFit gyms to train with us.  These advantages, these unique reasons why we are so special, will become the bricks and mortar that we will build on.  Our mission statement remains the same- “Dedicated to helping people live lives they love, in bodies they are proud of, through the fun and intelligent pursuit of fitness”.

What does this look like for our Athletes?  First and foremost you guys are paramount.  The goal here is to provide the most value possible for you all.  This means more of the things that make us great- daily Strength, daily Conditioning, and we will still offer our CrossFit services.  What will change is that we will be highlighting the things that only WE can do.  Monthly seminars, a blanket nutrition plan for every member, monthly check-ins, three to four big competitions a year, custom hypertrophy work, monthly gear, dedicated and specially named training blocks, and SO much more.  Everyone excited yet?!

When all this craziness first happened everything felt like a whirlwind, but now this new approach feels very much inevitable.  Things needed to change.  Covid removed the thin veil covering a lot of gyms business plans.  A lot of gyms will close.  Most.  Tuition prices must go up across the board and gyms must learn to deliver greater value.  I myself am guilty of this too, since I have not raised tuition once in a decade.  Owners simply can not support their communities on such small margins with such little cash flow.  With our new action plan we will never have to worry about any of that again.  

What I need to make this happen-

I need 60 Lifers.  60 people that are ALL IN.  Committed, loyal, and excited for what the future holds.  I need 60 individuals who are willing to trust me to deliver them life changing value, every month, for the rest of their lives.  Of course everyone’s memberships are still intact when we return but if you are reading this right now and are fired up- you have an opportunity to become a “Founding Member”.  I am opening up just 60 slots specifically reserved for those who are ALL IN.  My Staff and I will now be able to fully dedicate ourselves to these 60 in all aspects of fitness.  This means a holistic approach treating the entire athlete- training, nutrition, meditation, breath practice, sleep hygiene, everything.  

The Perks of becoming a Founding Member are vast- your tuition will be locked in at a $150 Unlimited Membership FOR LIFE.  You will receive early access to all our competitions and monthly seminars and will be given every priority before spots fill up.  You will have access to our monthly t-shirts at $10 and will be given one free at sign up.  You will get a custom notebook detailing your fitness journey and progress.  Founding Members also get a free Personal Training session and monthly check ins, plus 10% off Personal Training sessions for life.  

Moreover you will get to say that you are an early adopter.  Someone who understands the value of what we do here.  Every Founding Membership is a vote for what is right, a rejection of what is wrong with the fitness space, and a commitment to myself and to this amazing Community.  It is a commitment to become the best possible version of yourself- to be on our team, to surround yourself with people who want to win.        

If this feels good to you, if this excites you, what I need you to do right now is CLICK HERE to send me an email (info@crossfit631redwoods.com).  The subject line should read “I’M ALL IN” and in the body of the email please include your t-shirt size for your free gear.  I will send you an email back telling you your place out of 60 and our journey will begin again.

The past decade has been great…the next decade, I promise, will be amazing.  

So…who’s ALL IN?

PROGRAMMING

I have rambled on enough so here it is friends!- 

Monday

Strength

AMRAP 5

Alt DB Snatch

Metcon

4 Rounds

400m Run

12 Alt DB Snatch

12 DB Sit-ups

Tuesday

Strength 

AMRAP 5

DB Lunges

Metcon

AMRAP 18

36 Doubles

12 DB Thrusters

6 Devils Press

Wednesday 

Strength

AMRAP 5

DB Jerks

Metcon

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

Push-ups

Chair Dips

DB Step Overs

20 Second Plank after each round 

Thursday 

Strength

AMRAP 5

DB Rows

Metcon

21-15-9-15-21

Renegade Rows

V-ups

Reverse Burpees

Friday

Strength

AMRAP 5

DB Front Squats

Metcon

3 Rounds

33 Air Squats

33 Sit-ups

33 Mountain Climbers

33 Jumping Lunges

33 Hip Drops

Blog Week of 6-8-2020

Quote of the Week 6-8-2020

“Imagine no limitations on what you can be, have, or do.”

NEWS


As we continue on with our lives during these uncertain and stressful times, I again want to take this opportunity to let you all know that I am here for you.  I want to show up for you guys the way this Community has consistently shown up for me.  Both Mel and myself have been really overwhelmed with the amount of positive support you all have offered.  We have had nothing but positive feedback about the workouts and a bunch of you have even offered to pay for the year in full!  I must say we have been blown away by the loyalty and commitment.    

It is looking like reopening is in the near future for us and we have some really amazing plans when we get the all clear- but until then, I truly want to hear from you guys.  I want to know how your diets, your training, your mental state has been.  How it has improved and how it has suffered.  I also want you to do your best to express some form of gratitude this week.  This pandemic has certainly stressed us all out to the max and for me the merit is in finding something to be grateful about in this mess.  I am thankful this has shown me that I have such an amazing place to go to when we are open.  It has made me appreciate the Community even more, the stress relief, the companionship, the fun.  It has also given me that burning desire again to make 631 the BEST possible experience around.  When we open back up I can assure you just that.  

PROGRAMMING


Being that it is looking like this will be the last week of what some of you are calling our “prison workouts” I thought it would be useful to do some re-tests.  Lately we have been mixing full body, push, pull, and leg movements into our daily WODs.  This week we will see how that has paid off by hitting the first week of this programming- making this pandemic training come full circle.  Look back in Zen Planner and see the marks you should be beating for both the Strength and Metcon work this week.  This should be a fun little experiment!

LET’S GO TO WORK PEOPLE!

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 6-1-2020

Quote of the Week 6-1-2020

“Do not be discouraged.  It is often the last key in the bunch that opens the lock.”

NEWS

Welcome to June guys!  I look forward to nice weather, BBQ food, and most importantly- getting back in the gym to train with the BEST Community.  I have been speaking frequently with our Board who has been really supportive and providing tons of creative ways to keep you guys safe when we open up.  We got this 631!

PROGRAMMING

I have been loving these past few weeks of mixing in full body movements daily.  Your feedback has been really positive too.  We are sore but able to recover, which I feel is a big win.  This week we will hit it like that again and add in a 5×5 Strength scheme.  Should be lots of fun!

TIME TO GO TO WORK!

Monday

Strength

DB Front Squat

5-5-5-5-5

Metcon

4 Rounds

400m Run

30 Air Squats

20 Sit-ups

10 Burpees

Tuesday 

Strength

DB Jerk

5-5-5-5-5

Metcon

AMRAP 20

6 DB Step-overs

8 Alt DB Snatch

10 DB Jerks

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

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

Single Arm Devils Press

Reverse Burpees

V-ups

Thursday

Strength

DB Lunge

5-5-5-5-5

Metcon

AMRAP 18

30 Doubles

10 Renegade Rows

10 DB OH Walking Lunges

Friday

Strength

DB Single Arm Floor Press

5-5-5-5-5

Metcon 

100 Push-ups

100 Sit-ups

100 Reverse Lunge DB Cleans

Break Up Work Load As Desired

Blog Week of 5-25-2020

Quote of the Week 5-25-2020

“Success is what happens after you’ve survived all your mistakes.”

NEWS
Okay friends, it looks as if “Murph” will be held on Zoom this year.  These are really strange times.  For the first time in a decade I’m going to wake up on Memorial Day and not have a gym full of friends to celebrate with.  This one certainly hurts.  

Despite this, I believe that as a leader, it is my responsibility to stay as positive as possible and provide you guys with something incredible to look forward to.  With this in mind our Board of Directors met via Zoom over the weekend and we have an AMAZING return planned for you all.  We will be doing “Murph” in a BIG way this year, just not on Memorial Day.  To me this event is too special to be hidden away in the back of the parking lot hoping to not get reported.  So we have decided to create a Grand Opening spectacle for you guys which I promise will blow your doors off.  Stay tuned all.    

PROGRAMMING
In customary “Murph” tradition this week will have little or no additional Strength work.  We will still have “Murph” programmed for Monday for those of you who simply must do it.  Feel free to scale this as needed, cut the reps in half, or hit Renegade Rows in place of Pull-ups.  The rest of the week allows you to recover from this while still creating lots of training volume.

LET’S HIT IT!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats 

1 Mile Run

Tuesday

Metcon

20-14-10

Right Arm DB Thruster

Left Arm DB Thruster

Burpees Over DB

Wednesday 

Metcon

4 Rounds

400m Run

10 Burpee Box Jump Overs

10 DB Jerks

10 DB Sit-ups 

Thursday 

Metcon

AMRAP 20

40 Doubles

12 Alternate DB Snatch

24 Walking Lunges

12 V-ups

Friday

Metcon

3 Rounds

30 Renegade Rows

30 1 Arm Devils Press

30 Reverse Burpees

Blog Week of 5-18-2020

Quote of the Week 5-18-2020

“Patience and fortitude conquer all things.”

NEWS

Okay…I really thought we would be opening up tomorrow.  They moved the goal posts on us again but all we can do is stay positive.  Keep joining us on Zoom, keep hitting this crazy hard Programming, and we will see ourselves through this.  631 Strong.  

PROGRAMMING

Last week’s Programming of mixing pushing, pulling, and lower body movements had me soooore.  I figured we will keep things spicy and mix it up again.  All of our Metcons will tax each of these systems and most will take around twenty minutes.  As always all scaling and Lesson Plans will go out to you guys daily.  Our Strength work will be a set of 10, a set of 15, then a set of 20 all with the same weight.  Squeeze, and concentrate on growth.   

HERE WE GO AGAIN!

Monday

Strength

DB Front Squats

10-15-20

Metcon

21-15-9-15-21

DB Thrusters

Renegade Rows

Tuesday

Strength

DB Rows

10-15-20

Metcon

AMRAP 20

10 Alt DB Snatch

10 DB Step-Over

10 Burpees

Wednesday 

Strength 

One Arm DB Strict Press

10-15-20

Metcon

4 Rounds

400m Run

10 1 Arm Devils Press

20 Sit-ups

20 Walking Lunges 

Thursday 

Strength

DB Squat Cleans

10-15-20

Metcon

100 DB Squat Cleans

EMOM 2 Reverse Burpees

Friday

Strength

DB Pull-overs

10-15-20

Metcon

3 Rounds

50 Doubles

20 DB Swings

20 DB C&J

Blog Week of 5-11-2020

Quote of the Week 5-11-2020

“Be yourself; everyone else is already taken.”

NEWS

We are getting close guys!  Hang in there.  Rest assured we WILL be doing something for “Murph” this year.  Once we are given the green light to reopen, we have some very special treats for you all.  We got this!

PROGRAMMING

Be prepared to be sore this week.  All of our Strength work will be AMRAP 4 looking to build up tons of volume on mostly body weight movements.  Normally our Metcons are organized in a push, pull, leg way, but this week we will be mixing all sorts of opposing muscle groups each day.  This will be a challenge…I am certain we are up for it!

LET’S DO THIS!

Monday

Strength

AMRAP 4

Push-ups

Metcon

AMRAP 20

10 Renegade Rows

10 Push-ups 

15 Air Squats

Tuesday

Strength 

AMRAP 4

Air Squats

Metcon

4 Rounds

400m Run

22 Walking Lunge Steps

12 Alt DB Hang C&J

Wednesday 

Strength 

AMRAP 4

DB Pull-overs

Metcon

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

Alt DB Snatch 

DB Thruster

DB Sit-ups

Thursday 

Strength 

AMRAP 4

HSPU

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

HSPU

10-8-6-4-2

Reverse Burpee-Step Overs

Friday

Strength

AMRAP 4

Lunges 

Metcon

21-15-9-15-21

Single Arm DB OHS

DB Leg Raise

2 Arm DB Floor Press

Blog Week of 5-4-2020

Quote of the Week 5-4-2020

“The last mile is always the least crowded.”

NEWS

Welcome to May all!  Spring has sprung and soon we will see a rebirth of all the things we love.  Thank you so much for all your kind words these past few weeks.  I have always been hesitant to post any of those accolades since sometimes they are deeply personal, but after much encouragement I will be sharing some of them with you guys this week.  I think it is important for us to share why 631 is special to us and what makes this Community the best in the world.  

PROGRAMMING

For our Strength work this week we will be hitting all two minute AMRAPs.  The goal is to get as many reps as possible within that two minute time frame while keeping perfect form.  Build up lots of volume here and rest as needed between each set.  Our Metcons are brutal as usual but should be crazy fun.  Keep logging those scores, keep checking in with us- we are almost through the storm.

LET’S GET TO WORK!

Monday

Strength

3 Sets

AMRAP 2 Minutes

DB Front Squats

Metcon

50-40-30-20-10

Doubles

DB Thrusters

Tuesday

Strength

3 Sets

AMRAP 2 Minutes

1 Arm DB Jerk

Metcon

AMRAP 15

9 Push-ups

7 HSPU

5 Dips

20 Mountain Climbers

Wednesday 

Strength

3 Sets

AMRAP 2 Minutes

DB Row

Metcon

3 Rounds

400m Run

21 DB Swings

12 Renegade Rows

Thursday 

Strength

3 Sets

AMRAP 2 Minutes

Single Leg DB Deadlift

Metcon

AMRAP 20

10 Squats

10 Lunges

10 Step Ups

EMOM 20 

5 Burpees

Friday

Strength

3 Sets

AMRAP 2 Minutes

DB Floor Press

Metcon

60 Single Arm DB Clean & Jerks

60 Alt DB Snatch

60 Devils Press

Break Up Workload as Desired