Blog Week of 9-16-2019

Quote of the Week 9-16-2019

“An ounce of action is worth a ton of theory.”

NEWS

The second round of emails are coming out tomorrow for athlete check-ins.  Please be prepared to meet up, discuss goals, and do your best to pick my brain with any questions you may have had.  Last week we had a really nice 5:30 class that let me go off on an anatomy lesson. If you guys want more or less lesson plans please let our Coaches know!  

COMMUNITY

This is the week!  We are officially launching Boot Camp Long Island!  I have built out the website and outreach funnels and Dipsy has prepared (really over prepared) to provide an amazing, and FUN experience to all.  If you guys haven’t done so yet please follow Boot Camp Long Island on our Instagram page and share with some of your friends to spread the word. I am SO excited to share our Community with new friends. 

PROGRAMMING

This week will be all 3s in our strength periodization.  Get ready to lift heavy on these more technically demanding, dumbbell movements.  I have also taken the initiative to program a tremendous amount of dumbbell work in our metcons this week.  Keep in mind we will be taxing all our stabilizing muscles as well as our intended working muscles. This means you will be sore in places you didn’t think possible.  Pay attention to sleep, nutrition, and recovery.

TIME TO GET IT!

Monday

Strength

DB Strict Press

3-3-3-3-3

Metcon

AMRAP 12

6 DB Jerk (50#/35#)

8 Box Jumps

6 HSPU

8 Burpees

Tuesday

Strength

Back Squat

3-3-3-3-3

Metcon

60 Calorie Row

50 DB Thrusters (50#/35#)

40 DB Walking Lunges

30 DB Box Step Overs

20 Devils Press

10 DB Clean & Jerk

Wednesday 

Strength

DB Row

3-3-3-3-3

Metcon

3 Rounds

Minute 1: C2B

Minute 2: 1 Arm DB Snatch (50#/35#)

Minute 3: Double Unders

Minute 4: KBS

Thursday

Strength

DB Bench Press

3-3-3-3-3

Metcon

400m Run

Max Unbroken Dips

400m Run

Max Unbroken HSPU

400m Run

Max Unbroken Dips

400m Run

Max Unbroken HSPU

Scored For Total Reps

Friday

Strength

Deadlift

3-3-3-3-3

Metcon

21-15-9

Power Cleans (95#/65#)

T2B

Wallballs 

Blog Week of 9-9-2019

Quote of the Week 9-9-2019

“Long-term consistency beats short term intensity.”

NEWS

Here we go!  It’s official… I am proud to announce that CrossFit 631 Red Woods will now be hosting Boot Camp Long Island!  This will be an all female, Boot Camp style class dedicated to helping moms live their greatest lives in a body they love.  Our own “Dipsy” will be leading up the class so you know it will be incredibly welcoming and fun. There will be no barbell work and it is geared towards delivering an amazing workout in a short amount of time.  The best part is- if you already have an Unlimited Membership this class is FREE to you! If you have any friends or family who have wanted to try us out in the past but maybe felt “scared of heavy weights” then please let them know about this new opportunity.  I am working on our logo and website now so stay tuned! More on this again next week.  

COMMUNITY

This week we get to hit our Member of the Month WOD- “The Chalky Balboa”.  Everyone give Manny and extra pound for me this week. Also keep in mind, his workout is a banger so you can’t blame me for it! 

This past week I got a chance to sit in on a Social Media Seminar all about how Instagram and Facebook have changed their algorithms and posts won’t be as visible anymore.  It was all about how gym owners should be freaking out like it’s the end of the world and blah, blah, blah. I have never been more happy that I never needed to care about likes or comments.  The reality is our gym can only hold so many- there is a natural cap of around 100-200 people. This means I don’t benefit from six zillion followers or a bunch of retweets. Frankly, I never really cared about that mess anyway.  What I do benefit from is our tight knit community of around 100 really active and engaged members. So keep this in mind- our Social Media is 100% for you! If there is something you would like to see shared then let us know. We are always looking for fresh ideas on how we can highlight our amazing community.  

PROGRAMMING

After finishing up last week’s partner madness it is high time we get back to strength work.  Our metcons will be shorter and our strengths will all be 5’s this week. Traditional percentages look like 50%, 60%, 70%, 75%, and 80%.  We all should have a good idea of where we are at for each of these movements- if not it is time we began tracking in Zen Planner. I am looking forward to another wonderful week with you guys!

LET’S GET SOME!

Monday

Strength

Back Squat

5-5-5-5-5

Metcon

Buy In: 50 Doubles

21-15-9

Front Squats (95#/65#)

Weighted Sit-ups (20#/14#)

Wallballs

Cash Out: 50 Doubles

Tuesday

Strength 

DB Bench Press

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

7 T2B

7 HSPU

7 KBS

7 Ring Dips

16 Minute Cap

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

2 Rounds

1 Minute at Each Station

C- Chest 2 Bar

H- Hand Release Push-ups 

A- Air Squats (Jumping)

L- Lunges

K- KBS

Y- You Run a 400m

B- Burpees

A- Alt DB Snatch

L- Low Hang Clean

B- Box Jumps

O- OHS

A- Andddd you run another 400m

Thursday 

Strength

Deadlift 

5-5-5-5-5

Metcon

“Diane”

Deadlifts (225#/155#)

HSPU

Friday

Strength

DB Strict Press

5-5-5-5-5

Metcon

AMRAP 15

10 Pistols

100m Run

10 Push-ups

100m Run

10 Devils Press (35#/20#)

100m Run

Blog Week of 9-2-2019

Quote of the Week 9-2-2019

“The measure of who we are is what we do with what we have.”

NEWS

Our Board of Directors Meeting today will make it official but I am so excited I wanted to let you guys know now that Dipsy and I have been brainstorming on a new class for the gym!  I suppose I will keep it all under wraps until we are good to go, but know we have some fun stuff cooking up. This will be an opportunity to draw on a whole new target market and share our gym with all new people.  More on this next week!

COMMUNITY

This week is all about shared experiences.  I have programmed a bunch of partner WODs for us to tackle together.  These are meant to be purely fun and exemplify my ideal of putting community first.  I want to make it clear- we are choosing partners based on community building, not finishing a workout first.  Everyone will always remember the fun we had together, nobody will ever remember or care what your particular time was.  In the past I have had former members pick partners based on ability… and those people were never seen around our parts again!  Sorry to sound like a wild, wild West sheriff but I am ALL IN on fostering the most positive community possible.  

I know you guys will have a blast with these which is why I have decided to make drop-ins FREE all week!  Bring your friend, neighbor, grandma we don’t care. If anyone you know has been interested in trying us out, this week is a fantastic opportunity to introduce them to our family and share a workout with them.  

PROGRAMMING

We have just come off a major lifting cycle so our bodies deserve a much needed rest from heavy weights.  I am very proud of everyone’s PRs last week! This does not mean we will dial off on our metcons though- oh no!  In fact we are upping the game this week with some long duration, fun, partner WODs. Keep in mind there will only be a 9 am Class held this Monday in celebration of Labor Day.  

HERE WE GO!

Monday

Metcon

“Loredo”

6 rounds

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

Tuesday

Metcon

With a Partner

4 Rounds

1 Minute at Each Movement 

Doubles

KB Sit-ups 

KBS

T2B

Pull-ups 

Alt KB Hang Cleans 

KB Russian Twists

Partners alternate movements 

Scored for total Reps

Wednesday 

Metcon

With a Partner

2000m Row

100 Push Press (75#/55#)

60 Burpees

40 Bench Press (BW)

30 Ring Dips

Share Workload as needed

Thursday

Metcon

“Partner Kelly”

With a Partner

AMRAP 30

200m Run

15 Wallballs 

15 Box Jumps

Must alternate movements 

Only one partner working at a time

Friday

Metcon

“You Go I Go Isabel/Grace”

With a Partner

You go I Go style 

30 Snatches (135#/95#)

800m Partner Run

30 Clean and Jerks (135#/95#)

Blog Week of 8-26-2019

Quote of the Week 8-26-2019

“There are no limits.  There are only plateaus, and you must not stay there, you must go beyond them.”

NEWS

The rumors are true- my Board of Directors and I are planning another Competition!  We are thinking mid November sometime and it’s looking like another partner competition.  I got such positive feedback from our last Throwdown that I couldn’t help myself but to do another.  Start planning your teams and if you are interested in judging please let me know.

COMMUNITY

Our new T-shirts are almost all gone!  Be sure to grab yours this week. If you missed out don’t worry too much, Dom and I are looking to put out a new design next month as well.

This week we start our Athlete Check-ins.  Some of you have already received emails scheduling your appointment and if you haven’t, keep checking your inbox.  These will be a chance to get some one on one time with me and discuss motivation and goals.  

PROGRAMMING

Here we go- 1 Rep Max Week!  Let’s fill up the board with heavy PRs and push our limits.  Time to celebrate these powerful moments! I have some real interesting Metcons this week including pistols, a vested WOD, a Mile Run PR attempt and Tabata workout, a take on “Jackie”, and a straightforward, classic CrossFit AMRAP. 

LET’S GET IT!

Monday

Strength

15 Minutes to Establish 

1RM Deadlift

Metcon

30-20-10

Alternating Pistols

Alternating DB Snatch (50#/35#)

Tuesday

Strength

15 Minutes to Establish 

1RM Bench Press

Metcon

3 Rounds

30 STOH (75#/55#)

20 Burpees Over Bar

10 KTE

Wear a Vest

Wednesday 

Strength 

15 Minutes to Establish 

1RM Pendlay Row

Metcon

1 Mile Run

(Aim for a PR)

Rest 4 Minutes

8 Sets Tabata Pull-ups

4 Sets Tabata Devils Press (35#/20#)

6 Sets Tabata DB Hang Cleans

Thursday 

Strength

15 Minutes to Establish 

1RM Front Squat

Metcon

1000m Row

50 Thrusters (45#/35#)

30 T2B

Friday

Strength 

15 Minutes to Establish 

1RM Strict Press

Metcon

AMRAP 12

24 Doubles

12 Box Jumps

6 HSPU

Blog Week of 8-19-2019

Quote of the Week 8-19-2019
“Put your heart, mind, and soul into even your smallest acts.  This is the secret of success.”

NEWS

I am happy to announce Charlotte Rae Woods to the world- Born 8/12/2019 at 6:08am, 7 pounds 7 oz.  If there ever was a testimonial for CrossFit it would be how amazing Melanie’s Labor and Delivery went.  Listen up people- Take care of your body and it will take care of you!

I am also happy to announce we have hired a Social Media Coordinator and Virtual Secretary to manage our Instagram/ Facebook pages and all our texts and calls.  This seemed to work really well when I was in the hospital last week. Don’t worry you guys will still be able to contact me through email whenever! It is amazing watching the gym grow and how it’s allowed me to focus on what I love most- programming fun WODs and delivering the best coaching possible.    

COMMUNITY

I’m BAAAACCCKKKK.  Yup I am back in business this week ready to have some fun with you guys.  I figured this week would be a good time to discuss the importance of sleep with you- fitting with my newborn.  Despite this past week I have become a total sleep fanatic lately. We spend ⅓ of our lives asleep yet lots of us take it for granted.  Take some time in classes to chat with me about sleep hygiene and my bedtime ritual.

New T-shirts are in!  There is a limited supply so best get ‘em while they’re hot.  Two color designs on really nice material- shoutout to Dom for printing them up so fast for us.

PROGRAMMING

Using last weeks 5 Rep Maxes we should have a good guess at where we are at for each strength move this week.  We want to hit about 90%-95% of our 1RMs on each move. Be sure to give yourself adequate rest and use the entire 15 minutes allotted.   We are beginning to taper off our endurance within the Metcons this week so I gave us some good variety- some short intense, some longer chippers.  I am really looking forward to a solid week of fun training with you guys!

TIME TO GO TO WORK!

Monday

Strength

15 Minutes to Establish 

3RM Front Squat

Metcon

AMRAP 12

6 Burpees 

10 MBC

12 Sit-ups 

Tuesday

Strength 

15 Minutes to Establish 

3RM Strict Press

Metcon

60 Calorie Row

50 Push-ups

40 DB STOH (50#/35#)

30 HSPU

20 Ring Dips

10 Devils Press

Wednesday 

Strength

15 Minutes to Establish 

3RM Pendlay Row

Metcon

21-15-9

Hang Snatch (95#/65#)

C2B Pull-ups

20 Doubles Before and After Rounds

Thursday

Strength

15 Minutes to Establish 

3RM Deadlift

Metcon

3 Rounds

25 Wallballs 

400m Run

15 Step-ups Medball Overhead 

Friday

Strength 

15 Minutes to Establish 

3RM Bench Press

Metcon

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

T2B

KBS

Box Jumps

Blog Week of 8-12-2019

Quote of the Week 8-12-2019

“This is a wonderful day…I’ve never seen this one before.”

Hopefully you guys can forgive me on the format change for this weeks blog- I’m about to have my first child!  This week I just wanted to take a moment to speak about gratitude. As I welcome my daughter into this world I am overjoyed with just how many things I am truly grateful for.  

I am endlessly grateful for my amazing wife Melanie who worked out literally every single day of her pregnancy- I am so proud of her, she never stops impressing me.    

I am truly grateful for this gym.

I can say with no reservations that my Coaching Staff are the most reliable, loyal, qualified, and passionate individuals I have ever had the pleasure of knowing.  I am so lucky to have them on my team. Thank you guys for putting up with my high demands and for reading my hours of weekly coaching notes and Lesson Plans for literally EVERY. SINGLE. WOD!

Our facility is amazing, always clean, right on the corner of the two busiest roads in Suffolk County, attached to an indoor sports arena.  I couldn’t be happier with this location- it finally feels like home.  

Our programming is so much fun, always challenging and keeps me coming back for more everyday.  I am truly proud of nearly a decade of amazing WODs.  

Our Board of Directors are some of the best people I know. They have stuck by my side for years. Through thick and thin. I am so incredibly thankful to have a group of people that believe in me so strongly.

Finally, our Community is literally the best in the world.  Welcoming, friendly, kind, and FUN. I can’t thank you guys enough for allowing me to live my passion and realize my dream every single day.   

Simply put gratitude is the quality of being thankful, having a readiness to show appreciation for and to return kindness.  Being able to find gratitude in all situations is a legitimate superpower. I’ve found that our greatest challenges and setbacks become our greatest opportunities for growth.  So next time you see a killer hard WOD on the board instead of dreading it be thankful for what it’s about to teach you.

Once again I am so thankful for you all for letting me share my passion with you and for participating in this amazing time in my life.  

PROGRAMMING

We are starting a more traditional periodization scheme this week for Front Squats, Bench Press, Strict Press, and Deadlift.  Expect to hit 80-85% of your 1RMs for 5 Reps. Each day you will be given 15 Minutes to establish these numbers and we will build the rest of the month off of them.  We also have Dipper’s 50th Birthday WOD “Dipsy’s Filthy 50” on Monday and our Member of the Month WOD “The Mexi-Mom” on Friday! Come make sure they have a blast with us.

LET’S GET AFTER IT!

Monday

Metcon

“Dipsy’s Filthy 50”

50 Box jump

50 Jumping pull-ups

50 Kettlebell swings

50 Walking Lunge Steps

50 Knees to elbows

50 Push press (45#/35#)

50 KB Sumo Deadlift 

50 Wallballs 

50 Burpees

50 Double unders

Tuesday 

Strength

15 Minutes to Establish 

5RM Front Squat

Metcon

400m Run

21 Thrusters (95#/65#)

21 T2B

200m Run

15 Thrusters

15 T2B

100m Run

9 Thrusters

9 T2B

Wednesday 

Strength

15 Minutes to Establish 

5RM Strict Press

Metcon

AMRAP 6

6 Burpee Box Jumps

6 DB Jerk (35#/20#)

Rest 2 Minutes

AMRAP 6

6 DB Step Overs 

6 Push-ups on DB

Thursday 

Strength

15 Minutes to Establish 

5RM Deadlift

Metcon

21-15-9

Cleans (135#/95#)

Pull-ups 

Friday

Strength

15 Minutes to Establish 

5RM Bench Press

Metcon

“The Mexi-Mom”

AMRAP 16 

16 Calorie Row

14 Sit-ups 

12 KBS

10 STOH (45#/35#)

Blog Week of 8-5-2019

Quote of the Week 8-5-2019

“Surround yourself with people who want to win.”

NEWS

August is in full swing.  It’s time for a brand new start.  Say whatever you need to in order to move on from “Oh just this BBQ is this weekend” or “Mercury was in retrograde” or whatever other nonsense excuses that existed in July-they don’t exist anymore!  New month, new start. Don’t wait- buy that new outfit you are looking to fit in, sign up for your first personal training session with one of our coaches, meal prep, get on the nutrition plan! Now is the time to demand the very BEST for yourself.   

A new batch of shirts are being ordered as we speak!  They should be available for you guys later this week.  On the front is a really cool logo I drew and on the back is our quote of the week.  “Surround yourself with people who want to win”.

COMMUNITY

I’m proud to announce this month’s Member of the Month is our own Kathy “Mexi-Mom” Drossel.  Mexi-mom is always kind, caring, and bringing tremendous effort to every class. Keep an eye out for her workout dropping next week.

PROGRAMMING

This week we are finishing up our 10 EMOM strength cycle.  We are really dialing in with some pause and tempo movements.  This will ensure an in depth focus on form and really drive up the ideals of virtuosity within each strength piece.  Tuesday we are going for it with this years CrossFit Games opener workout. Please feel free to scale this bad boy as needed.  This week is meant to be challenging and crazy fun. 

LET’S HIT IT HARD!

Monday

Strength

EMOM 10

4 Pause Bench Press (AHAP)

Metcon

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

Shoulder to Overhead (95#/65#)

Lateral Burpees Over Bar

Ring Dips

Tuesday 

Strength

EMOM 10

4 Pause Power Snatch (AHAP)

Metcon

“Games 19.1”

4 Rounds

400m Run

3 Legless Rope Climbs

7 Snatch (185#/125#)

Wednesday 

Strength

EMOM 10

4 Pause Front Squat (AHAP)

Metcon

100 Calorie Row

100 Air Squats

100 Walking Lunges

Break up workload as desired 

Thursday 

Strength

EMOM 10

4 Tempo Jerks (AHAP)

Metcon

AMRAP 12

6 HSPU

8 Box Jumps

10 KBS

8 Push-ups 

1 Ring MU

Friday 

Strength

EMOM 10

4 Tempo DB Row (AHAP)

Metcon

Within a 2 minute window

30 Double Unders

Then AMRAP

Round 1: Strict Pull-ups 

Round 2: Wallballs 

Round 3: CTB

Round 4: MBC

Round 5: Pull-ups 

Round 6: MedBall Sit-ups 

Round 7: Ring Rows

Blog Week of 7-29-2019

Quote of the Week 7-29-2019

“A bird sitting on a tree is never afraid of the branch breaking, because her trust is not on the branch but on it’s own wings.”

NEWS

Oh my word I can not believe August is here this week!  This summer has been really fun and crazy busy with you guys.  As you know my first child is due any day now and I could not be more excited.  I figured I would give you guys a little throwback with an embarrassing picture of myself as a baby here...

That was fun.  

As I embark on the journey of parenthood our own Coach Jeremy “Mittens” will be embarking on his own journey to Mexico.  He is studying abroad for four months and I am certain he will have the time of his life there. The kid speaks like 15 languages so he will fit right in- wish him safe travels this week!

COMMUNITY

This month our Board of Directors and I decided quarterly check-ins with each athlete will be implemented.  These informal, ten minute chat sessions will be used to discuss your progression, future goals, and communicate all the offerings the gym has for you.  Start thinking of areas you have seen the most improvements, what you want to work on next, and dream up some big, long term goals we can tackle together.

PROGRAMMING

Here comes week number two of our ten minute EMOM cycle.  All our strength movements from last week will be upgraded to more technical and difficult moves.  This is a great week to work purely on technique in the heavy, three rep range.

I also wanted to change up the warm ups this week.  You all know I am not one of those “gimme burpees” when you are late coaches but I do want to add such value at the beginning of classes that you guys want to be there for every second.  So with this in mind, every day this week instead of a warm up we will be having a skills session. This will be a hands on, 15 minute or so review of a technical move like the split jerk or kipping.  You will then see this movement within the day’s metcon. This will be a really good week to try and come daily to get all these skills sessions under your belt.       

HERE WE GO AUGUST!

Monday

Strength

EMOM 10

3 OHS (AHAP)

Metcon

21-15-9

Calorie Row

Thrusters (95#/65#)

KTE

Tuesday

Strength

EMOM 10

3 Pendlay Row (AHAP)

Metcon

4 Rounds

30 Doubles

15 CTB

30 Sit-ups 

Wednesday 

Strength

EMOM 10

3 Bench Press (AHAP)

Metcon

3 Rounds

400m Run

AMRAP unbroken “X”

Round 1: HSPU

Round 2: Ring Dips

Round 4: DB Push Jerk

Scored for total “X” reps

Thursday

Strength 

EMOM 10

3 Power Cleans (AHAP)

Metcon

10 Clean and Jerks (135#/95#)

30 Box Jumps

30 Wallballs 

10 Clean and Jerks

20 Box Jumps

20 Wallballs 

10 Clean and Jerks

10 Box Jumps

10 Wallballs 

Friday

Strength

EMOM 10

3 Split Jerks (AHAP)

Metcon

“1/2 Angie”

50 Pull-ups 

50 Push-ups

50 Sit-ups 

50 Squats

Blog Week of 7-22-2019

Quote of the Week 7-22-2019

“The secret of health for both mind and body is not to mourn the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.”

NEWS

This past week I got a chance to work on some really fun stuff with my Personal Training Clients.  I think the topics covered are important enough to create a seminar for all our CrossFit members. Soooooooo after this kid is born (thinking the first Saturday in August) I will be presenting a free talk about the importance of breathing, stress reduction, and sleep on training.  This will be an informal, 30 minute or so talk followed by a Q & A session and will be held right after our regular Saturday morning class. More on this next week!

COMMUNITY

I need to take a few moments in this week’s blog to personally thank my coaching staff.  As most of you know I have been CRAZY busy in and out of the hospital with my first child, running my non-for-profit summer camp, and Open Mic Nights.  I am so lucky to have the best Coaches imaginable who picked up my slack effortlessly. To all my Members- please do your best to show these guys some gratitude for me this week.  It honestly feels amazing to be able to look at the next generation of Members turned Coaches, watch them lead by example, and strengthen our core culture inside and outside the gym.      

PROGRAMMING

We just finished up a fun little hypertrophy cycle- everyone feel YUGE???  Next up we are hitting 10 minute EMOMs. These movements will progress week to week- Front Squats to OHS, DB Rows to Pendlay Rows, DB Bench to Barbell Bench, Deadlifts to Cleans and finally Push Jerks to Split Jerks.  Our goal is to go hefty, hefty, hefty on these bad boys! There will be plenty of rest time to add weight between sets so we should try to start around 50% and work up to 90%.  

We also get to hit a girl WOD this week- “Nancy” and she is a spicy one, especially in this heat.  Thursday we will be hitting Squat Cleans so if you are attempting to come every day this week let’s make recovery a priority.  Lots of water, lots of mobility, lots of good sleep.    

TIME TO GO TO WORK!

Monday

Strength

EMOM 10

2 Front Squats (AHAP)

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65)

Tuesday

Strength

EMOM 10

2 DB Row (AHAP)

Metcon

21 Pull-ups 

50 KBS

50 Sit-ups 

15 Pull-ups 

30 KBS

30 Sit-ups 

9 Pull-ups 

20 KBS

20 Sit-ups 

Wednesday 

Strength

EMOM 10

2 DB Bench Press (AHAP)

Metcon 

AMRAP 12

6 HSPU

20 Doubles

6 Burpees

20 Doubles

6 Ring Dips

20 Doubles

Thursday 

Strength

EMOM 10

2 Deadlift (AHAP)

Metcon

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

Squat Cleans (95#/65#)

Bar Facing Burpees

Friday

Strength

EMOM 10

2 Push Jerks (AHAP)

Metcon

1000m Row

Then AMRAP

5 Box Jumps

1 Bar MU

10 Alt DB Snatch (35#/20#)

5 Goblet Box Step Overs

1 Rope Climb

15 Minute Cap

Blog Week of 7-15-2019

Quote of the Week 7-15-2019

“Feel the fear…and do it anyway.”

NEWS

This week our current Member of the Month Ally suggested we put a “ROW” (Recipe of the Week) in our blog posts.  Believe it or not I actually agreed with her and think it’s a really good idea! So for our first Recipe of the Week ever, here is Ally’s submission…

RECIPE OF THE WEEK

“Healthy Protein Pancakes”

2 Scoops Vanilla Optimum Nutrition Whey Protein

2 Eggs

1 Teaspoon Baking Powder

6 Tablespoons Almond Milk

1 Teaspoon cinnamon

Place a non-stick skillet on the stove over medium heat. Spray with cooking spray or butter. Mix all ingredients in a large bowl. Using a 1/3 measuring cup pour batter into the skillet. Flip when bubbles start to form on tops. Serve with butter, fresh fruit, or chocolate chips.  

If you guys have your own healthy recipes feel free to submit them in the comments and let me know if you would like me to post the calories and macros for each of these recipes as well!

COMMUNITY

I can’t thank you guys enough for chipping in and making Mel feel special- it was like another baby shower for us!  Lucky, lucky, lucky. You guys always make me feel so lucky and proud to be a part of something so real. 

I also wanted to give a special shout out to our birthday members this month- Dom, Seaworld, DB, Meximom, and Anna- Happy Birthday guys! Oh, and one more BIG BIRTHDAY shout out to Big Joe- Congrats on your first child! Happy our CrossFit family just got one Graziano stronger.

PROGRAMMING

We are entering our last week of a hypertrophy focused cycle and get to tackle some high volume, dense strength pieces.  Last week for that running and wall-ball mess of a WOD I had D-nasty do just body-weight squats and lunges and I figured if that was good enough for a crazy strong athlete like Denise, it’s good enough for the rest of us!  So all our strength pieces this week will be body-weight madness. Expect to deal with 6, all out sets of a movement mirrored in the day’s Metcon. We are looking to achieve big pumps all week!

LET’S GET AFTER ANOTHER AWESOME WEEK!

Monday

Strength

6 Tabata Sets

Pull-ups 

Metcon

“King Kong Repeat”

3 Max Effort Rounds

1 Deadlift (AHAP)

2 Ring MU

3 DB Squat Cleans (AHAP)

4 HSPU

Rest 1 Minute

2 Rounds “King King”

Rest 1 Minute

1 Round “King Kong”

Tuesday 

Strength

6 Tabata Sets

Push-ups

Metcon

60 Cal Row

30 Hang Clean And Jerk (95#/65#)

15 Strict Ring Dips

Partition Workload As Needed

Wednesday 

Strength

6 Tabata Sets

Air Squats

Metcon

Ascending ladder

2 Devils Press (50#/35#)

2 Weighted Box Step-ups

4

4…

12 Minute Cap

Thursday 

Strength

6 Tabata Sets

Burpees

Metcon

“Broken Helen”

6 Rounds

200m Run

12 KBS

6 Pull-ups 

Friday

Strength 

6 Tabata Sets

Sit-ups 

Metcon

AMRAP 14

30 Doubles

8 T2B

6 Burpees

4 Squat Snatch (75#/55#)