Blog Week of 4-15-2019

Quote of the Week 4-15-2019

“Believe in yourself.  You are braver than you think, more talented than you know, and capable of more than you can imagine.”

NEWS

I am so excited to be hosting our first ever Member Appreciation Day- Saturday, May 4th at 10am at the gym.  Let’s please all do our best to bring friends and family to share our amazing community- all for free. Right now I have some really fun events planned that I know you guys are going to love.  More on this next week.

COMMUNITY

Last week’s Box Night Out at Cafe Amici went amazing!  Thank you to all who came, ate, drank, and shared a great time supporting a local business.  Next month I think we are skipping Box Night Out in order to focus on Member Appreciation Day and Murph.  It will be back and better than ever in June!

PROGRAMMING

Week two of our Oly lifting cycle is rolling along with seven minute EMOMs for our strengths.  These will tax your flexibility, speed, stamina, strength, and cardiorespiratory endurance. All of the sets are meant to be heavy but touch and go style with no rest between movements.  As always, the strength pieces will compliment the metcon of the day nicely. Remember to show our Member of the Month “Big Joe” some love Tuesday by doing his WOD.

TIME TO GO TO WORK!

Monday

Strength

EMOM 7

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

AMRAP 12

20 Doubles

6 HSPU

6 Burpees

Tuesday

Strength

EMOM 7

1 Cluster

2 Thrusters

3 Front Squats

Metcon

“The Big Joe”

50 Wallballs

800m Run

100 medball walking lunges

800m Run

Wednesday

Strength

EMOM 7

1 MU

2 C2B

3 Pull-ups

Metcon

21 calorie Row

15 Burpee Box Jump Overs

9 Bar MU

15 Burpee Box Jump Overs

21 calorie Row

Thursday

Strength

EMOM 7

1 Snatch Pull

2 Hang Snatch

3 Power Snatch

Metcon

4 Rounds

10 Power Snatch (95#/65#)

10 Ring Dips

Friday

Strength

EMOM 7

1 High Hang Clean

2 Low Hang Clean

3 Squat Clean

Metcon

21-15-9

DB Thrusters (50#/35#)

T2B

Weighted Sit-ups (50#/35#)

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 1-14-2019

Quote of the Week 1-14-2019

“Always go with the choice that scares you the most, because that’s the one that is going to help you grow.”

NEWS

I am happy to say all our new programs and classes are doing amazing!  Our skills and drills class, Levels program, and Board of Directors are in full effect.  I am also building our Personal Training Program- if any of you guys are interested please feel free to shoot me an email at info@crossfit631redwoods.com I will get you all hooked up.  I will be reserving some specific hours for these sessions- if the lights are on but the doors are locked this is why!  All classes will still be let in 10 minutes before they start.

New hoodies will be made available this week!  These bad boys are thick and look great- hoping to keep you warm during our running WODs.  Rumor has it there are talks of new t-shirts as well…it IS Gorilla Season after all.

The 9am will be starting their “Whole 30” nutrition challenge this week.  You guys received an email with lots of amazing resources. Any questions please feel free to respond to that email and I can get you set up right away.

COMMUNITY

Our first Box Night Out at Coram Country Lanes Bowling was amazing.  I am happy to say that your fearless leader was able to squeak out the win!  Great time with great people. I love sharing our incredible community with local businesses.  Looks like our next night out will be all you can eat sushi- more on this next week.

PROGRAMMING

This week we get to hit our Member of the Month WOD- “Thor” honoring him with some back squats and strict gymnastics movements.  We will be running reps of 5 all week for strength pieces, ending up with the last set around 80% of our new one rep maxes. Please use your latest 1RMs established last week and have your numbers available.  Recommended set percentages are 50%, 60%, 70%, 75%, and 80%. Be smart about recovery this week- get enough sleep, ice, and eat properly because we can plan to be crazy sore.

HERE WE GO- LET’S GET TO WORK!

Monday

Strength

Bench Press

5-5-5-5-5 @80%

Metcon

AMRAP 12

5 Devils Press

30 Doubles

5 Burpee- Box Jumps

Tuesday

Strength

Strict Press

5-5-5-5-5 @80%

Metcon

21-15-9

Cleans (135#/95#)

HSPU

Wednesday

Strength

Back Squat

5-5-5-5-5 @80%

Metcon

“Thor”

Buy in: 500m Row

5×5

Back Squat (BW)

Strict Pull-ups

Strict Ring Dips

Cash out: 1000m Row

Thursday

Strength

Core Circuit

Metcon

3 Rounds

400m Run

21 Medball Sit-ups (20#/14#)

12 Push-ups

3 Bar MU

Friday

Strength

Deadlift

5-5-5-5-5 @80%

Metcon

AMRAP 20

10 Burpees

10 Pistols

10 Medball Cleans (20#/14#)