Blog Week of 4-1-2019
Quote of the Week 4-2-2019
“The master in the art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his information and his recreation, his love and his religion.”
NEWS
Happy April all! Our box’s year is rolling along nicely and April is traditionally a real good month for us. Expect lots on new faces, warm weather, and yes…running WODs!
I want to give you all a special thanks for making the 631 Pound for Pound Strongman Throwdown a major success. You guys never cease to amaze me with your amazing support and care. We had such a fun day with some really great people. It is so rewarding for me to share a sport I love with the community I love!
COMMUNITY
Okay, as promised (Seaworld) our next box night out will be at Cafe Amici in Selden. Let’s meet up there Thursday, April 11th after the 5:30 WOD so 6:45pm. As always this will be a fun night- bring family and friends, the more the merrier.
Now that The Open and our Strongman Comp is over we can get back into the swing of things. I’m happy to announce April’s Member of the Month is Big Joe! Everyone please jump up and give him a fist bump for me. Rumor has it he is bringing a basketball hoop for the back of the gym and will accept all challengers one on one.
I will also be doubling down on our Photo of the Month contest, our Weekly Challenges, and our Levels testing. Prepare to compete in our Weekly Challenge for at least one of our “Coach Flow” Warm Ups this week.
PROGRAMMING
This week I wanted to try something really unique and different. It is very hard for me to surrender to other people’s programming but I am challenging myself, and all of you to give this a go for just this week. I have compiled the programing from five different gyms and slightly modified and added strengths so we can experience some truly novel stimulus. I have borrowed ideas from Comp Train (Ben Bergeron), CrossFit Linchpin, CrossFit Main Site, and CrossFit Mayhem (Rich Froning). After modifying and making them all fit into a cohesive week of training I must say I am greatly looking forward to what you all think!
These WODs are meant to be competition workouts, specifically designed to prepare the best athletes in the world for The CrossFit Games. They are almost all long duration and the weights are heavy. Please scale all appropriately and realize some of the days I have placed caps on the WODs that you may not be able to finish. This is perfectly acceptable- embrace the challenges! Since I can’t let myself give up all the control I will be running a “Coach Flow” for the Warm Up each day. This is meant to be a fun new way to individualize and prime the working muscles we will use in these demanding WODs.
HERE WE GO APRIL!
Monday
Strength
EMOM 10
5 DB Split Squats
Even: Right Leg
Odd: Left Leg
Metcon
*Comptrain*
“Macho Mile”
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (155/105)
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
30 Minute Cap
Tuesday
Strength
EMOM 10
Even: 5 DB Bench Press
Odd: 5 DB Floor Fly
Metcon
*Linchpin*
2 rounds for time of:
80 Double-unders
60 Push-ups, hand-release
40 Ring Rows
20 Knees-to-elbows, strict
20 Minute Cap
Wednesday
Strength
EMOM 10
Even: 5 DB Deadlift
Odd: 10 DB Shrug
Metcon
*Monster Mash*
5 Rounds
4 Squat Cleans (185#/135#)
3 Push Jerks (185#/135#)
2 Rope Climbs
5 Minutes Rest
3 Rounds
20 Power Snatch (95#/65#)
10 Burpees, bar-facing
40 Minute Cap
Thursday
Strength
EMOM 10
Even: 5 DB Strict Press
Odd: 5 DB Lateral Raise
Metcon
*CrossFit Main Site*
5 rounds
Lunge 30 feet
10 Ring Dips
15 HSPU
15 Minute Cap
Friday
Strength
EMOM 10
Even: DB Row
Odd: DB Biceps Curls
Metcon
*Mayhem*
3 Rounds
10 Muscle Up
500m Row
Rest 3 Minutes
3 Rounds
10 Burpee Box Jump Overs
15 Pull-ups
25 Minute Cap
