Blog Week of 11-16-2020

Quote of the Week 11-16-2020

“Waste no more time arguing what a good person should be. Be One.”

NEWS

Lots to say this week- first let’s take care of some shop-keeping items.  We are so happy to finally be able to offer our 5:30 am program again!  Starting this Monday, 11-16-2020 we are bringing back our 5:30 am CrossFit class every Monday, Wednesday, and Friday.  While it is necessary to reserve for all classes, this one is extremely important.  PLEASE reserve your spot at least eight hours in advance.  Sometimes these classes will be open gym but most times they will be a regularly Coached class- get ready for some early morning fun.

Next up, I am at the final stages of building out an online shop for our custom merchandise for you guys.  This way, we can get any of our 631 gear, at any time, right online.  T-shirts, hoodies, joggers… If you guys have any suggestions for clothing you would like to see please let us know and I will make it happen.  Coach DB has already requested some 631 pink posing trunks. 

Finally, we had some AMAZING Athlete Check-ins this week.  I love sharing goals with you guys and informing you of all the different ways 631 can help you achieve them.  Be prepared to be called into one of these meetings in the next few weeks- keep an eye on your emails for the invite.  Lots of fun ahead…       

PROGRAMMING

We are so happy with the outcomes of our Oly Lifting Cycle which wrapped up last week.  Amazing PRs, lots of form improvements, and it felt very productive overall.  This week we are back to some “old school” CrossFit.  We will begin periodizations for the five staple lifts.  Our numbers should look like 50%, 60%, 65%, 75%, and 85%, all for sets of five.  Our Metcons will mirror CrossFit WODs from the 2010’s era- fair warning these are the ones that look deceivingly easy and end up crushing athletes.  We are also hitting global Deadlift movement patterns three times this week with Deadlifts and Cleans programmed all throughout the week.  It’s looking like a tough but fun week ahead!

LET’S GET AFTER ANOTHER AMAZING WEEK AT THE 631!

Monday

Strength

Back Squat

5-5-5-5-5

Metcon

AMRAP 15

10 Deadlifts (185#/135#)

10 Box Jumps

10 Wallballs

Tuesday

Strength

Hang Clean

5-5-5-5-5

Metcon

“Handshake”

3 Rounds

30/25 Calorie Row

20 KBS

10 Pull-ups

5 CTB

1 Bar MU

200m DB Farmers Carry (AHAP)

Wednesday 

Strength

Strict Press

5-5-5-5-5

Metcon

21-15-9

HSPU

C & J (135#/95#)

Thursday 

Strength

Deadlift

5-5-5-5-5

Metcon

FGB Style

Single DB Thruster (50#/35#)

T2B

Alt DB Snatch

Sit-ups

Single DB Squat Clean

Rest

Friday

Strength

Bench Press

5-5-5-5-5

Metcon

AMRAP 20

5 Pull-ups

10 Push-ups

20 Hip Drops

30 Doubles

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