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