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Blog Week of 2-1-2021

Quote of the Week 2-1-2021

“Fitness is not a sometimes thing.  Health is not a temporary project.  If you’re serious about either, it’s something that must become a part of you.”

NEWS

Happy February!  Keep an eye out for our Newsletter in your inboxes.  It looks like most of you are down for both a Mindfulness and a Nutrition challenge but would like the Nutrition kick off first.  We can do that!  I will send you guys more info in our Newsletter where you can sign up and get February started RIGHT.

PROGRAMMING

Oh NO!  Bobby is at it again…to kick off the new month we have a competition style, bad a$$ week of WODs.  No room for Strength cycles this week- we are all GO.  Each class will consist of a warm up, tons of mobility, then a crazy banger of a Metcon designed to build our engines and prepare us for the 2021 OPEN.  Sleep a lot, drink a lot of water, and get ready to see what you are made of.   

HERE WE GO!

Monday

Metcon

“Baseline Plus”

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Rest 2 Minutes

500m Row

40 Front Squats (45#/35#)

30 T2B

20 Strict Press (45#/35#)

10 C2B

Rest 2 Minutes

500m Row

40 Thrusters (45#/35#)

30 KTE

20 Hang Snatch

10 Bar MU

Tuesday

Metcon

Buy In: 15 Double DB Cleans (50s/35s)

4 Rounds

400 m Run

15 Devils Press

Cash Out: 15 Double DB Cleans

Wednesday 

Metcon

AMRAP 20

5 DB TGU Right Arm (35#/20#)

5 DB OHS Right Arm

10 Burpee Box Jump 

5 DB TGU Left Arm

5 DB OHS Left Arm

10 Burpee Box Jump 

Thursday 

Metcon

Buy In: 

EMOM 10

5 Split Jerks (AHAP)

40-30-20-10

Doubles 

Push-ups

Sit-ups

Cash Out:

30 HSPU

Friday

Metcon

“Macho Mile”

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

30 Minute Cap

Monday 2-1-2021

Metcon

“Baseline Plus”

500m Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Rest 2 Minutes

500m Row

40 Front Squats (45#/35#)

30 T2B

20 Strict Press (45#/35#)

10 C2B

Rest 2 Minutes

500m Row

40 Thrusters (45#/35#)

30 KTE

20 Hang Snatch

10 Bar MU

Friday 1-29-2021

Strength

EMOM 10

Even: 5 Power Snatch

Odd: 10 DB Calf Raise

Metcon

22-16-10

DB Deadlifts (AHAP 2 DB)

DB Thrusters

DB Lunges 

Wednesday 1-27-2021

Strength

EMOM 10

Even: 5 Weighted Pull-ups

Odd: 10 DB Hammer Curls

Metcon

3 Rounds

5 Power Cleans (135#/95#)

2 Bar MU

5 Power Cleans

8 CTB

5 Power Cleans

12 Pull-ups

Tuesday 1-26-2021

Strength

EMOM 10

Even: 5 OHS

Odd: 10 DB Good Morning

Metcon

3 Rounds

400m Run

15 OHS (95#/65#)

15 Box Jumps

Blog Week of 1-25-2021

Quote of the Week 1-25-2021

“If you don’t know where you’re going, every road will get you nowhere.”

NEWS

Welcome, welcome, welcome!  Following up from last week’s Blog- you all should know your Team Coach now.  While we are all still steeped in daily Covid issues, 631 felt the most important value we could provide is accountability.  It is so important for our Athletes to know that they are not alone, we are in this together, and you are walking shoulder to shoulder with people who are going through the same journey with you.  If you miss class your Coach is going to bug you about it.  If you hit a PR your Coach is going to celebrate that with you.  If you have any questions or concerns, day or night, reach out to us- we are here to ENSURE your success.       

With these new teams comes some exciting new programs.  I have developed two initiatives- a 21 Day Mindfulness Challenge and a 21 Day Nutrition Challenge.  Your job is to DM our Instagram or email me and vote- would you rather participate in a Mindfulness or Nutrition Challenge first?  

PROGRAMMING

We are getting into some really fun hypertrophy stuff this week as a counterpoint to the past three weeks of traditional periodization.  Get ready for ten minute EMOMs with lots of assistance work built in.  This is a great week to get YUGE- in fact, anyone who tags us on social media with the hashtag #CF631YUGE will be entered into a free t-shirt raffle!  Our Metcons will compliment our hypertrophy focus nicely while providing a big metabolic load.  Lots of fun ahead…  

LET’S WIN THE WEEK!

Monday

Strength

EMOM 10

Even: 5 Bench Press

Odd: 10 Lateral Raises

Metcon

21 Cal Row

15 Strict HSPU

9 Strict Ring Dips

15 Strict HSPU

21 Cal Row

Tuesday

Strength

EMOM 10

Even: 5 OHS

Odd: 10 DB Good Morning

Metcon

3 Rounds

400m Run

15 OHS (95#/65#)

15 Box Jumps

Wednesday 

Strength

EMOM 10

Even: 5 Weighted Pull-ups

Odd: 10 DB Hammer Curls

Metcon

3 Rounds

5 Power Cleans (135#/95#)

2 Bar MU

5 Power Cleans

8 CTB

5 Power Cleans

12 Pull-ups

Thursday 

Strength 

EMOM 10

Even: 5 Split Jerk

Odd: 10 DB Flys

Metcon

AMRAP 12

30 Doubles

20 Push-ups

10 T2B

Friday

Strength

EMOM 10

Even: 5 Power Snatch

Odd: 10 DB Calf Raise

Metcon

22-16-10

DB Deadlifts (AHAP 2 DB)

DB Thrusters

DB Lunges 

Monday 1-25-2021

Strength

EMOM 10

Even: 5 Bench Press

Odd: 10 Lateral Raises

Metcon

21 Cal Row

15 Strict HSPU

9 Strict Ring Dips

15 Strict HSPU

21 Cal Row