(631) 285-3434

Blog Week of 11-30-2020

Quote of the Week 11-30-2020

“How we spend our days is, of course, how we spend our lives.”

NEWS

Welcome back and welcome to December…This has somehow been both the fastest and longest year of my life.  We have come SO far guys!  Last Thursday we had an excellent Thanksgiving “Murph” celebration.  I felt the turnout was amazing, the turkey fried nicely, and everyone certainly earned their feasts.  Sending a special shout out to “Home Run” Tim and Cat, who have been at every single “Murph” I have ever hosted.  Another shout out to an old 631 friend, Jacob “Flakes” who showed up, helped me defrost a turkey, and then got caught stealing a T-shirt…glad to see nothing has changed Flakes!  Finally, a big shout out to all our new friends who have become such a good fit for our family.  As I do every day, I spent this Thanksgiving very grateful for the most amazing Community.

Athlete check-ins are coming along nicely.  I am so excited about how many of you guys are booking Personal Training sessions with me-I’m flattered!  It goes to show you that we are and always have been a COACHING business.  If you want to book a session to get ready for the new year you don’t need to wait until our Check-in, just BOOK HERE.  And if you know someone that you think would love what we do but needs some online support, then please share our Virtual Platform Obsessed Fitness with them.  All this week we are offering 10% off your first month- this makes a GREAT Christmas gift.

PROGRAMMING

Getting HEAVY this week guys!  Big numbers.  If I have given you your custom periodization these past two weeks, really try hard to hit 95%-105% of your programmed numbers.  Our Metcons are very varied in time and modal domains, please take special care to focus on recovery this week.  Water, walks, protein, sleep.

LET’S GET AFTER IT!

Monday

Strength

Bench Press

6-6-3-3-1-1

Metcon

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

Hang Snatch (95#/65#)

Ring Dips

Tuesday 

Strength

Deadlift 

6-6-3-3-1-1

Metcon

30-20-10-20-30

Air Squats

Sit-ups

Walking Lunges

Wednesday 

Strength 

Hang Clean

6-6-3-3-1-1

Metcon

AMRAP 14

21 Doubles

7 CTB

7 Hang Clean (135#/95#)

Thursday

Strength

Strict Press

6-6-3-3-1-1

Metcon

3 Rounds

400m Run

20 HSPU

Friday

Strength 

Back Squat

6-6-3-3-1-1

Metcon

10 Deadlifts (315#/255#)

20 Burpees Over Bar

1000m Row

20 Burpees Over Bar

10 Deadlifts 

Friday 11-27-2020

*9 am ONLY*

Metcon

“Black Friday”

With a Partner

Buy In: 25 Foot Handstand Walk

200 Box Jump Overs

150 Wallballs 

100 GTOH (95#/65#)

75 Burpees Over Bar

50 Pull-ups

Cash Out: 25 Foot Handstand Walk

Blog Week of 11-23-2020

Quote of the Week 11-23-2020

“A calm sea never made a strong sailor”  

NEWS

I have a special treat for you guys- I feel like we were kind of robbed of our yearly “Murph” party this year, so on Thursday at 9 am guess what?  “MURPH”!  Please bring your friends and family, there will be food and fun.  This will be an indoor/ outdoor extravaganza.  Please note that we will hold only 9 am classes on both Thursday and Friday.  Can’t wait to see you all there- Let’s earn that turkey this year! 

PROGRAMMING

Ohhhhh Nelly!  We have a wild week in front of us.  Programming for the week of Thanksgiving is always a fun challenge.  You guys should notice the first three WODs are very simple, straightforward, low-volume, classic CrossFit.  Then we get to Thanksgiving… “Murph” followed by our yearly tradition “Black Friday”.  If you intend to participate in both of these workouts I HIGHLY suggest scaling options.  It is plain silly to do 100 Pull-ups Thursday then 50 more Friday, no matter how much turkey you eat.  Let’s rise to this fun and challenging week but do so in an intelligent way, with long term fitness and health as our vista.   

HERE WE GO!

Monday

Strength 

Bench Press

3-3-3-3-3

Metcon

AMRAP 12

20 Doubles

10 HSPU

20 Sit-ups

5 Ring Dips

Tuesday 

Strength

Deadlift

3-3-3-3-3

Metcon

21-15-9

Thrusters (95#/65#)

T2B

Wednesday 

Strength 

Hang Clean

3-3-3-3-3

Metcon

1000m Row

50 Hang Cleans (95#/65#)

50 KBS

Thursday 

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Friday

Strength

Back Squat

3-3-3-3-3

Metcon

“Black Friday”

With a Partner

Buy In: 25 Foot Handstand Walk

200 Box Jump Overs

150 Wallballs 

100 GTOH (95#/65#)

75 Burpees Over Bar

50 Pull-ups

Cash Out: 25 Foot Handstand Walk