Tuesday 12-1-2020
Strength
Deadlift
6-6-3-3-1-1
Metcon
30-20-10-20-30
Air Squats
Sit-ups
Walking Lunges
Strength
Deadlift
6-6-3-3-1-1
Metcon
30-20-10-20-30
Air Squats
Sit-ups
Walking Lunges
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
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
*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
*9 am ONLY*
Metcon
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Strength
Hang Clean
3-3-3-3-3
Metcon
1000m Row
50 Hang Cleans (95#/65#)
50 KBS
Strength
Deadlift
3-3-3-3-3
Metcon
21-15-9
Thrusters (95#/65#)
T2B
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
Strength
Bench Press
3-3-3-3-3
Metcon
AMRAP 12
20 Doubles
10 HSPU
20 Sit-ups
5 Ring Dips
Strength
Bench Press
5-5-5-5-5
Metcon
AMRAP 20
5 Pull-ups
10 Push-ups
20 Hip Drops
30 Doubles
