Monday 10-1-2018
Warm Up
2 Rounds
30 Doubles
15 Pass-Thru
10 Push-ups
Strength
Strict Press
20-20-20
Lateral Raise
10-10-10
Metcon
50 Doubles
15 HSPU
40 Doubles
15 Ring Dips
30 Doubles
15 HSPU
20 Doubles
15 Ring Dips
10 Doubles
Warm Up
2 Rounds
30 Doubles
15 Pass-Thru
10 Push-ups
Strength
Strict Press
20-20-20
Lateral Raise
10-10-10
Metcon
50 Doubles
15 HSPU
40 Doubles
15 Ring Dips
30 Doubles
15 HSPU
20 Doubles
15 Ring Dips
10 Doubles
Quote of the Week 10-1-2018
“It is time for us to stand and cheer for the doer, the achiever, the one who recognizes the challenge and does something about it.”
NEWS
The 631 THROWDOWN 3.0 is rolling guys! Lots of amazing athletes have signed up, all our sponsors are signed on, and all our judges are being set this week. Expect an incredible day full of powerful moments and surprises. This will a celebration of how amazing this community can be.
COMMUNITY
Speaking of celebration- we have TONS of good news coming into this week! Our own Dominic Ferrara has attained his L1, completed my shadowing program, and will be assisting me in coaching. Ally “Darth” not only took first place last week in the Cascade Classic, but is now ranked SECOND IN THE WORLD by Spartan. Jeremy “Mittens” is at his L1 right now to expand his passion for CrossFit. I am so pleased we could bring this amazing sport to the next generation.
PROGRAMMING
This will be our third week of hypertrophy based strength training. We will utilize the barbell more than last week and bump up our rep ranges from 15 to 20. We now should all be able to maximally contract the working muscle and really create a mind muscle connection- this will be incredibly beneficial in the upcoming weeks. Be ready for one of my favorite girls “Linda” on Thursday.
TIME TO GO TO WORK!
Monday
Strength
Strict Press
20-20-20
Lateral Raise
10-10-10
Metcon
50 Doubles
15 HSPU
40 Doubles
15 Ring Dips
30 Doubles
15 HSPU
20 Doubles
15 Ring Dips
10 Doubles
Tuesday
Strength
Front Squat
20-20-20
Walking Lunges
10-10-10
Metcon
AMRAP 14
14 Walking Lunges (20#/14#)
7 Burpee-T2B
14 wallballs (20#/14#)
Wednesday
Strength
Pendlay Row
20-20-20
Biceps Barbell Curl
10-10-10
Metcon
3 Rounds
400m Run
21 Pull-ups
21 KBS
400m Run
15 Pull-ups
15 KBS
400m Run
9 Pull-ups
9 KBS
Thursday
Strength
DB Fly
20-20-20
Metcon
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 Bodyweight)
Bench Press (Bodyweight)
Clean (.75 Bodyweight)
Friday
Metcon
3 Rounds
Minute 1: Row (calories)
Minute 2: DB Hang Clean
Minute 3: Box Jumps
Minute 4: DB Push Press
Minute 5: Air Squats
Minute Rest
Max Reps at each station
Scored for total reps
Warm Up
2 Rounds
10 Step-ups
8 Burpees
10 Sit-ups
Strength
DB Row
15-15-15
KB biceps curl
10-10-10
Metcon
AMRAP 12
6 Hang Clean (75#/55#)
6 Box Jumps
6 Med-Ball sit-ups (20#/14#)
Warm Up
2 Rounds
30 Doubles
5 Push-ups
Strength
DB incline bench press
15-15-15
DB triceps Kick back
10-10-10
Metcon
50-40-30-20-10
Doubles
25-20-15-10-5
Push-ups
1 Rope Climb after each set of push-ups
Warm Up
500m Row
10 OHS
Strength
Split Squats
15-15-15
Standing calf raise
10-10-10
Metcon
1000m Row
50 Thrusters (45#/35#)
30 Lateral Burpee Over Bar
Warm Up
400m Run
10 Pass-thru
Strength
8 minutes Pause Chin-Ups
Acquire as many good reps as possible
Rear Deltoid Raise
10-10-10
Metcon
“The Mittens”
400m Run
21-15-9
Deadlifts (225#/135#)
Pull-ups
400m Run
Warm Up
2 Rounds
30 Jumping Jacks
5 KB Overhead Press
10 Neck Circles
Strength
DB Overhead Press
15-15-15
DB Front Raise
10-10-10
Metcon
21-15-9
T2B
HSPU
Pistols
Quote of the Week 9-24-2018
“When the character of a person is not clear to you, look at their friends.”
NEWS
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.
PROGRAMMING
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.
COMMUNITY
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.
Monday
Strength
DB Overhead Press
15-15-15
DB Front Raise
10-10-10
Metcon
21-15-9
T2B
HSPU
Pistols
Tuesday
Strength
8 minutes Pause Chin-Ups
Acquire as many good reps as possible
Rear Deltoid Raise
10-10-10
Metcon
“The Mittens”
400m Run
21-15-9
Deadlifts (225#/135#)
Pull-ups
400m Run
Wednesday
Strength
Split Squats
15-15-15
Standing calf raise
10-10-10
Metcon
1000m Row
50 Thrusters (45#/35#)
30 Lateral Burpee Over Bar
Thursday
Strength
DB incline bench press
15-15-15
DB triceps Kick back
10-10-10
Metcon
50-40-30-20-10
Doubles
25-20-15-10-5
Push-ups
1 Rope Climb after each set of push-ups
Friday
Strength
DB Row
15-15-15
KB biceps curl
10-10-10
Metcon
AMRAP 12
6 Hang Clean (75#/55#)
6 Box Jumps
6 Med-Ball sit-ups (20#/14#)
Warm Up
2 Rounds
30 Doubles
10 pass-thru
Strength
Pause Barbell Row
10-10-10
DB shrug
8-8-8
Metcon
AMRAP 12
30 Double Unders
10 KBs (53#/35#)
5 Burpee over KB
Warm Up
500m Row
10 OHS
Strength
Tempo Deadlift
10-10-10
Lying hamstring curl
8-8-8
Metcon
1000m Row
50 Air Squats
40 walking lunges
30 thrusters (45#/35#)
20 wallballs (20#/14#)
10 MBC (20#/14#)