Blog Week of 4-6-2020

Quote of the Week 4-6-2020

“The way I see it, if you want the rainbow, you gotta put up with the rain.”

NEWS

Welcome to another week of these strange times.  I am certainly missing you guys and can not wait for life to get back to normal.  That being said, let’s all do our best to focus on what a unique opportunity this time is to be with loved ones and focus on ourselves for a change. 

Most of us are at the beginning of week four of a drastically different world and routine; to me, this is exactly the amount of time it takes for people to assume new habits and build new routines that stick. Have you improved habits, or built some that you’re not too happy about? The good news is, it’s never too late to start some healthy, positive habits.  In a time when the world is playing YOLO and eating cheetos let’s all collectively focus on the beauty of discipline. You do not need to take part in the “quarantine 15”. Remember your priorities and if you ever feel you are faltering your 631 fam is always here for you- reach out!

COMMUNITY

Our Virtual CrossFit Class is up and running and going really well.  Everyday at 5 pm join us on Zoom for what I have been calling “631 Happy Hour”.  You don’t even need to work out, just come chat with you 631 pals. You can reserve a spot right from your Zen Planner app or just click the link on Zen Planner and join from your phone.  We are looking forward to seeing you all there! 

PROGRAMMING

Get ready for a really fun week guys.  We have some super unique strength work focusing on time under tension.  Each movement will be four sets of six reps but here is the catch- each set needs to take up one full minute.  This means you will need to set a stopwatch on your phone and count five seconds on the way up each rep, five seconds on the way down.  This is very different from what we are used to. The focus here is feeling what your muscles are doing, building up that burn, and getting comfortable with being uncomfortable.  Just like last week, our Metcons are very challenging and of longer duration. Stay tuned to our daily emails and Instagram to see the full movement demos of some new exercises.

WASH YOUR HANDS, STAY HEALTHY, AND LET’S GET IT!

Monday

Strength

Single Arm DB Strict Press

4 Sets of 6 Per Arm

Each Set Needs To Take

1 Minute To Complete

Metcon

Buy In: 30 STOH

100 Push-ups

Every Break = 200m Run

Cash Out: 30 STOH

Tuesday

Strength

Single Leg DB Deadlift

4 Sets of 6 Per Leg

Each Set Needs To Take

1 Minute To Complete

Metcon

4 Rounds

10 DB Front Rack Sit To Kneel

20 Feet DB Duck Walk

30 DB Thrusters

40 Sit-ups

Wednesday 

Strength 

Single Arm DB Row

4 Sets of 6 Per Arm

Each Set Needs To Take

1 Minute To Complete

Metcon

AMRAP 16

32 Doubles

8 Alt Single Arm DB Hang Clean

8 Renegade Rows

32 Feet Odd Object Carry

Thursday 

Strength

Single Arm DB Floor Press

4 Sets of 6 Per Arm

Each Set Needs To Take

1 Minute To Complete

Metcon

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

HSPU

Single Arm Devils Press

Friday

Strength

Single Leg DB Step-ups

4 Sets of 6 Per Leg

Each Set Needs To Take

1 Minute To Complete

Metcon

10 Rounds

10 Pistols

10 DB Step-ups

10 TGU Starts

Blog Week 3-30-2020

Quote of the Week 3-30-2020

“You can’t calm the storm, so stop trying.  What you can do is calm yourself. The storm will pass.”

NEWS

First and foremost I want to offer everyone a heartfelt and genuine thank you.  Thank you for all your comments, all your emails, all the DMs, and all the support for myself, my business, and my family.  It truly means the world to me. We have been a Community for a decade now and my promise to you is that I will do everything in my power to ensure many, MANY good years to come.  A lot of gyms won’t survive this. We will. We will be stronger than ever. We are all 631 STRONG!  

Secondly, I have it on fairly good authority that April will bring back business as usual.  This is of course, entirely contingent upon how closely we adhere to social distancing. Let’s all be responsible and take this thing seriously so we can get back in the gym where we belong. 

Finally, I must admit that I am going a bit stir crazy!  This has given me an incredible insight into how much I love Coaching and how much the Community contributes to my mental health.  I am sure you too have a greater appreciation for what the gym does for all of our sanity. I must also admit that these dumbbell workouts have been KICKING MY BUTT!  Keep moving, stay active, involve the family, and HANG IN THERE!

COMMUNITY

Keep logging those scores guys- I see you!  Keep the posts happening and using the #631athome.  Times like these really remind me just how strong a Community we have.  My product has never been bumper plates or barbells. My product is the shared mentality of like minded individuals moving together in the intelligent and fun pursuit of fitness.  Being a member of this Community means you get world class Coaching, the best programming out there, and strong and meaningful fellowship. We can still share all these things without a brick and mortar building.  I’ve moved the gym six times in five different locations- the walls aren’t important, it’s the shared values inside them that matter. Let’s all keep adding to this product no matter what our circumstances bring.  

In my never ending effort to bring our Community together even more I will be offering virtual classes every weekday through Zoom.  At 5 pm we can all get together to do the WOD or just look on while others hit it. I will be offering Coaching during this hour so if you have any questions about the programming or just want to chat I am available.  We will also be having some fun with this and you may see a guest Coach or two…more on this in our daily emails. Of course, we will still provide daily lesson plans and movement demos on our Instagram page.  

PROGRAMMING

This week will be full of bangers guys!  We can look forward to some longer duration and really taxing WODs.  The Strength will be all Tabata sets- 20 seconds of work followed by 10 seconds of rest for 8 total sets.  Within that 20 seconds try to get as many reps as possible. The score that you will log will be your LOWEST set.  So if you get 25 reps for your first set, but only 2 for your last…your score is 2.

LET’S GET YUGGGGEEEE!

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

Friday 3-27-2020

Warm Up

Tabata Jumping Jacks

Strength 

Single Arm DB Floor Press

20-20-20

At the top Pause for a 2 count

Metcon

AMRAP 20

5 DB Goblet Press

10 Push-ups

15 Sit-ups

Thursday 3-26-2020

Warm Up

“Limber 11”

Strength 

Single Leg DB Deadlift

20-20-20

Pause at the bottom for a 2 count

Metcon

50 DB Squat Cleans

50 DB Sit-ups

50 1 Arm DB Power Clean Reverse Lunges

50 Lying Reverse Crunches

50 Pistols 

50 1 Arm Devils Press

Blog Week of 3-23-2020

Quote of the Week 3-23-2020

“Fear has a large shadow, but he himself is small.”

NEWS

Last week we were forced to adapt…this week we will overcome and thrive!  Now is our time to prove how we prioritize health and fitness, and as always, we will do so in a really fun way.  

Here is what’s happening-

As we speak I am on my way to drop off dumbbells to our members houses who have requested them.  Once again, I am FULLY dedicated to the health and well-being of this Community. If you need equipment, just ask and I will hand deliver it right to your home.  This week I have programmed all single dumbbell work which will really spice up the programming. In fact, you can treat this week just like any other- these are the kind of workouts I would program even if all this craziness wasn’t going on.

Our online leader-board will become active Monday as well!  Log your results through the Zen Planner app to be automatically entered.  At the end of the week the top three Male and Female athletes will win t-shirts!  Let’s keep that friendly competition and Community aspect alive and well this week. All this will culminate in a 10 mile ruck next Saturday- stay tuned to our social media for more on this.

As far as Coaching goes I will be stepping up my game as well.  I will still provide you guys with the warm ups, suggested mobility, strength, and metcons just like last week.  This week we will be adding full on movement demo videos, scaling options, and strategies. All the emails that go out this week are meant to create an open dialogue between Athlete and Coach.  If you have any questions or would like customization please do not hesitate to ask.  

Along with the online Coaching, Programming, and Community development we have been busy leveraging the business relationships we have built over the years to provide you guys even more value. We have some really fun stuff planned in the next few week but this week is just for the ladies…

Mel has been OBSESSED with Fitspi shorts and athletic gear for years. I am very proud to announce that she was able to get you guys a discount code for anything on their site! Use MELRAE25. She loves their shorts! They run like Nike Pro spandex. DM her on IG if you have any questions! @melraewoods FITSPI

In this uncertain time your CF631 family is here for you.  We will overcome this together. We will be stronger for it.

LET’S STAY HEALTHY AND CRUSH THIS WEEK!

Monday

Strength

DB Goblet Squats

20-20-20 

Pause at the bottom for a 2 count

Metcon

“Fran-tastic “

3 Times Through

21-15-9

Goblet DB Squat Thrusters

Chair Rows

Rest 2 Minutes

Tuesday

Strength

DB Row

20-20-20

Pause at the top for a 2 count

Metcon

200m Run

20 1 Arm Alt DB Snatch

400m Run

16 1 Arm Alt DB Snatch

600m Run

14 1 Arm Alt DB Snatch

800m Run

12 1 Arm Alt DB Snatch

Wednesday 

Strength

1 Arm DB Overhead Press

20-20-20

Pause at the top for a 2 count

Metcon

Ascending Ladder

1 Burpee

1 HSPU

2 1 Arm DB Push Jerk (One Each Arm)

2

2

4

3

3

6…

14 Minute Cap

Thursday

Strength 

Single Leg DB Deadlift

20-20-20

Pause at the bottom for a 2 count

Metcon

50 DB Squat Cleans

50 DB Sit-ups

50 1 Arm DB Power Clean Reverse Lunges

50 Lying Reverse Crunches

50 Pistols 

50 1 Arm Devils Press

Friday

Strength 

Single Arm DB Floor Press

20-20-20

At the top Pause for a 2 count

Metcon

AMRAP 20

5 DB Goblet Press

10 Push-ups

15 Sit-ups

Thursday 3-19-2020

Warm Up

General:

400m Run

Specific:

MBC Review

Strength

Deadlift Deload

Form Work

Metcon

3 Rounds

400m Run

10 MBC

8 SDHP (95#/65#)

10 Wallballs

Monday 3-16-2020

Warm Up

General:

400m Run

Specific:

Kipping Pull-ups

Strength

Back Squat Deload

Form Work

Metcon

“The Shades- Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Break up Workload as desired

Friday 3-13-2020

Compare to 2-22-2019

Warm Up

General: 

2 Rounds

10 Step-ups

10 Push-ups

10 Pass-thru

Specific:

T2B drills

Box Jump Cycling

Strength

Push Press

6-6-3-3-1-1

Metcon

“Open 12.3”

AMRAP 18

15 Box Jumps

12 Push Press (115#/75#)

9 T2B

Wednesday 3-11-2020

Compare to 1-8-2019

Warm Up

General: 500m Row

Specific: PVC Oly Lifts

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

50 Cal Row

25 Pull-ups 

50 Hang Clean (75#/55#)

25 Power Snatch

Monday 3-9-2020

Compare to 12-16-2019

Warm Up

General: “Roxanne”

Specific: OHS Therapy

Strength

Back Squat

6-6-3-3-1-1

Metcon

EMOM 12

3 Burpee Over Bar

With Remaining Time

First 3 Minutes AMRAP Air Squats

Next 3 Minutes AMRAP Front Squats (75#/55#)

Next 3 Minutes AMRAP Thrusters

Last 3 Minutes AMRAP OHS

*Scored For Total Squatting Movements*