Thursday 10-1-2020
Strength
Deadlift
5-5-5-5-5
Metcon
“Double Diane”
21-15-9-15-21
Deadlift (225#/155#)
HSPU
Strength
Deadlift
5-5-5-5-5
Metcon
“Double Diane”
21-15-9-15-21
Deadlift (225#/155#)
HSPU
Strength
Weighted Pull-ups
5-5-5-5-5
Metcon
AMRAP 15
2 Bar MU
4 Strict Pull-ups
6 Renegade Rows (50#/35#)
8 ALT DB Snatch
10 Reverse Burpees
Strength
Split Jerk
5-5-5-5-5
Metcon
400m Run
21 Push Press (95#/65#)
21 Push-ups
200m Run
15 Push Press
15 Push-ups
400m Run
9 Push Press
9 Push-ups
Quote of the Week 9-28-2020
“We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.”
NEWS
Welcome to a new week and a new month on Thursday. Somehow this has been both the fastest and slowest year ever. I know things are totally crazy right now which is why I thought I would take a few moments in this week’s blog to talk to you all addressing this.
The world is (in some places literally) on fire right now- there is just a tremendous amount of stress present in today’s headspace. In previous years, when I wrote up nutrition programs, I assumed people were coming from a general place of calm. That is no longer the case- I have to assume people’s baseline is one of stress. This very much changes everything physiologically in our Athletes. Always mindful of these needs and trying to take a fully holistic approach to training, I feel it is more important than ever to focus on recovery. You hear me say this all the time- breathe, walk, meditate, sleep.
I also know that a lot of things are out of our direct control right now. Here is what I can control- my promise to you all: The 631 team will always offer you consistency. Yes, our Coaches are ACTUALLY certified. Yes, we ACTUALLY think deeply about our Programming and test the workouts ourselves. Yes, we are an ACTUAL business that is looking at a thirty year vista, not a monthly timeline. Yes, we really want to Coach you for the rest of your life, not just until you pay tuition again. The Blog will be up at 11 am every Sunday. The WOD will be posted every night on our website at 5 pm the night before. The gym will always be clean, the Coaches caring and knowledgeable, and the Community fun and supportive. While the world may seem crazy, we are your sure thing- Thank you for letting us be the best hour of your day for over a decade.
As we expand back to our full schedule we will be able to take on some new memberships. I have always been adamant that just as we should be a good fit for members, new members need to be a good fit for our Community. The best way to get these good people isn’t to run ads, or offer cheesy “6 Week Challenges”, or promise them some crazy silliness…it is to get referrals from the good people we already have. So our ask for this new month is this; bring that friend that has been asking you about CrossFit, tell your family member there are no excuses to not try a free class, let your neighbor know that their health is more important than ever and 631 can be the solution. As other studios retract, let’s take pride in the amazing things we have going and build!
COMMUNITY
Box Night Out is BACK! We are planning an outdoor movie night for you guys. I think we will do our yearly classic “Hocus Pocus” since it is almost Halloween time. Bring your friends, family, kids, anyone who wants a good time. There will be free snacks available as well. I am so happy we can finally get back to some normalcy with you all!
PROGRAMMING
Welcome to a brand new periodization. We are hitting OHS, Split Jerks, Weighted Pull-ups (You’re welcome “Home Run” Tim), Deadlifts, and DB Rows. This week is all 5×5 and we want to end around 80% of our working 1RM. These Metcons are FIRE this week! I am very much looking forward to hitting a “Double Diane” this Thursday, it has been a while. Focus on rest, recovery, and nutrition and get ready to hit another amazing week with your 631 fam!
LET’S GET AFTER IT!
Monday
Strength
OHS
5-5-5-5-5
Metcon
10-10-8-8-6-6-4-4-2-2
Pistols
T2B
1 Heavy Squat Clean
After Each Round
Tuesday
Strength
Split Jerk
5-5-5-5-5
Metcon
400m Run
21 Push Press (95#/65#)
21 Push-ups
200m Run
15 Push Press
15 Push-ups
400m Run
9 Push Press
9 Push-ups
Wednesday
Strength
Weighted Pull-ups
5-5-5-5-5
Metcon
AMRAP 15
2 Bar MU
4 Strict Pull-ups
6 Renegade Rows (50#/35#)
8 ALT DB Snatch
10 Reverse Burpees
Thursday
Strength
Deadlift
5-5-5-5-5
Metcon
“Double Diane”
21-15-9-15-21
Deadlift (225#/155#)
HSPU
Friday
Strength
DB Row
5-5-5-5-5
Metcon
Buy In: 15 Thrusters (95#/65#)
21 Cal Row
15 Burpee Box Jump Overs
9 Power Snatch (95#/65#)
15 Burpee Box Jump Overs
21 Cal Row
Cash Out: 15 Thrusters
Strength
OHS
5-5-5-5-5
Metcon
10-10-8-8-6-6-4-4-2-2
Pistols
T2B
1 Heavy Squat Clean
After Each Round
Strength
EMOM 10
Even: 5 Back Squat
Odd: 10 Back Rack Calf Raises
Metcon
1000m Row
50 Walking Lunges
40 Squats
30 Burpees
20 Reverse Burpees
1 Minute Wall Sit
Strength
Core Circuit
Metcon
AMRAP 16
4 Right Arm TGU
10 KBS
30 Doubles
4 Left Arm TGU
10 KBS
30 Doubles
Strength
EMOM 10
Even: 5 Push Press
Odd: 10 Close Grip Push-ups
Metcon
2 Rounds
800m Run
15 STOH (135#/95#)
3 Bar MU
Strength
EMOM 10
Even: 5 Squat Snatch
Odd: 10 Walking Lunges
Metcon
AMRAP 14
7 MBC
1 Squat Snatch (Heavy)
7 KTE
1 Squat Clean
Quote of the Week 9-21-2020
“Opportunity is missed by most people because it is dressed in overalls and looks like work.”
NEWS
I must say September is going very well- we have overcome so many challenges and have turned all the negatives into positives! I’ve felt extra sore all month too but I feel like these WODs have been extraordinarily fun. We are also happy to announce we will be able to bring back our “Box Night Out” program! More on this next week- stay tuned…
PROGRAMMING
We are coming off of a big PR week! Very proud of you guys- especially those using Zen Planner to track your scores and weights. This week we will do a bit of a deload in the form of EMOM 10s. Get ready for lots of assistance work. Our Metcons will be a bit longer too this week- time to have some fun with it!
LET’S DO THIS!
Monday
Strength
EMOM 10
Even: 5 Hang Cleans
Odd: 10 Biceps Curls
Metcon
10-9-8-7-6-5-4-3-2-1
Hang Cleans (95#/65#)
Pull-ups
Sit-ups x2
Tuesday
Strength
EMOM 10
Even: 5 Squat Snatch
Odd: 10 Walking Lunges
Metcon
AMRAP 14
7 MBC
1 Squat Snatch (Heavy)
7 KTE
1 Squat Clean
Wednesday
Strength
EMOM 10
Even: 5 Push Press
Odd: 10 Close Grip Push-ups
Metcon
2 Rounds
800m Run
15 STOH (135#/95#)
3 Bar MU
Thursday
Strength
Core Circuit
Metcon
AMRAP 16
4 Right Arm TGU
10 KBS
30 Doubles
4 Left Arm TGU
10 KBS
30 Doubles
Friday
Strength
EMOM 10
Even: 5 Back Squat
Odd: 10 Back Rack Calf Raises
Metcon
1000m Row
50 Walking Lunges
40 Squats
30 Burpees
20 Reverse Burpees
1 Minute Wall Sit