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Blog Week of 3-1-2021

Quote of the Week 3-1-2021

“What you think; you become.  What you feel; you attract.  What you imagine; you create.”

NEWS

Lots to be happy about this month.  First up, we have a new Member of the Month- Ashley “Seltzer” Pagano!  I cannot say enough good things about her.  She is always so incredibly kind and welcoming- even at 5:30 am.  We are all so lucky to have her as a part of our Community- give her an extra fist bump from all of us this month!

Next up let’s chat YOGA!  Wolfe put on an amazing Yoga and Q&A session last Friday.  We would like to make these a regular occurrence and possibly offer a class on our official schedule.  If you or someone you know is interested by all means let me know!

Finally, in our previous blog I chatted about streamlining our billing process for you guys.  I am happy to announce we have found a solution!  This will be the last month you guys will be billed on the first, and will only need to deal with four week cycles after that.  I very much hope this eases some of the barriers to CrossFit- it really is meant for everyone!  More on this next blog post. 

PROGRAMMING

For this week’s workouts we are doing something special- please allow me to take you back.  Let’s all get in our time machine and transport ourselves to the first week of March 2020.  Before the shutdown, before quarantine, before social distancing and masks.  Remember how it felt to get dressed up to go on a date night, or see a stranger smile on the sidewalk?  Well in order to better remember, I thought it would be fun to revisit this exact week of workouts from last year.  Please look back in your ZenPlanner account to be certain you are beating your scores and weights from March 2020.  

While we hit these Metcons, it is also so important to reflect on just how far we have come.  We all should be very proud.  My very first CrossFit workout, the first workout I programmed in our first, second, and third locations, and the mark of every new beginning we have undertaken at the gym, is also Monday’s WOD- “300”.  Let’s make March an incredible new beginning for all of us.    

HERE WE GO!

Monday

Strength 

Deadlift 

3-3-3-3-3

Metcon

“300”

25 Pull-ups

50 Deadlift (135#/95#)

50 Push-ups 

50 Box Jumps

50 Floor Wipers

50 1 Arm KB C & J

25 Pull-ups

Tuesday

Strength

Bench Press

3-3-3-3-3

Metcon

AMRAP 14

8 Single Arm Devils Press (35#/20#)

10 T2B

8 Ring Dips

10 Weighted Sit-ups

32 Double Unders

Wednesday

Strength 

Pendlay Row

3-3-3-3-3

Metcon

12 Minute Ascending Ladder

1 Pull-up

1 Hang Snatch (75#/55#)

1 Burpee

2

2

2…

Thursday

Strength

Back Squat

3-3-3-3-3

Metcon

30-25-20-15-10

Cal Row

Wallballs 

Friday

Strength

Push Press

3-3-3-3-3

Metcon

Tabata Style

DB STOH (50#/35#)

Sit-ups

KBS

DB Cleans

Monday 3-1-2021

Strength 

Deadlift 

3-3-3-3-3

Metcon

“300”

25 Pull-ups

50 Deadlift (135#/95#)

50 Push-ups 

50 Box Jumps

50 Floor Wipers

50 1 Arm KB C & J

25 Pull-ups

Friday 2-26-2021

Strength 

Snatch Grip Deadlift

8-8-8-8

Calf Raises

10-10-10

Metcon

AMRAP 20

10 DB Deadlifts (50#/35#)

10 Devils Press

10 DB Box Step-Overs

Thursday 2-25-2021

Strength 

Hang Clean

8-8-8-8

DB Shrugs

10-10-10

Metcon

100m Run

10 Hang Cleans (95#/65#)

10 Pull-ups

200m Run

8 Hang Cleans (135#/95#)

8 CTB

400m Run

6 Hang Cleans (185#/135#)

6 Bar MU

Tuesday 2-23-2021

Strength

Front Squat

8-8-8-8

Good Mornings

10-10-10

Metcon

“Amanda”

9-7-5

Ring MU

Squat Snatch (135#/95#)

Blog Week of 2-22-2021

Quote of the Week 2-22-2021

“Let food be thy medicine and medicine be thy food.”

NEWS

I am SO excited to launch our 21 Day Nutrition Challenge tomorrow!  This will be 21 days of daily email check-ins and habit building.  The cost is $21 but the fun part is every dollar comes back to you in a credit for our full Nutrition Package moving forward.  It is not too late to sign up!  

PROGRAMMING

Really Bobby??? Yes.  Really.  We are CRUSHING it this week- the Open better be ready for the 631 crew this year.  “Amanda”, and “JT” plus Friday’s AMRAP 20 means we need to recover like crazy this week- Nutrition focus people! 

HERE WE GO!

Monday

Strength

DB Row

8-8-8-8

Reverse Curls

10-10-10

Metcon

50 Cal Row

50 T2B

50 Renegade Rows (50#/35#)

Break Up Workload As Desired

Tuesday 

Strength

Front Squat

8-8-8-8

Good Mornings

10-10-10

Metcon

“Amanda”

9-7-5

Ring MU

Squat Snatch (135#/95#)

Wednesday 

Strength

Bench Press

8-8-8-8

DB Front Raises

10-10-10

Metcon

“JT”

21-15-9

HSPU

Ring Dips

Push-ups

Thursday

Strength 

Hang Clean

8-8-8-8

DB Shrugs

10-10-10

Metcon

100m Run

10 Hang Cleans (95#/65#)

10 Pull-ups

200m Run

8 Hang Cleans (135#/95#)

8 CTB

400m Run

6 Hang Cleans (185#/135#)

6 Bar MU

Friday

Strength 

Snatch Grip Deadlift

8-8-8-8

Calf Raises

10-10-10

Metcon

AMRAP 20

10 DB Deadlifts (50#/35#)

10 Devils Press

10 DB Box Step-Overs

Monday 2-22-2021

Strength

DB Row

8-8-8-8

Reverse Curls

10-10-10

Metcon

50 Cal Row

50 T2B

50 Renegade Rows (50#/35#)

Break Up Workload As Desired

Friday 2-19-2021

Strength

DB Row

10-10-10

Face Pulls

10-10-10

Metcon

50-40-30-20-10

Doubles

6-8-10-12-14

Single Arm Devils Press (50#/35#)

Thursday 2-18-2021

Strength

Snatch Grip Deadlift

10-10-10

Standing Calf Raises

10-10-10

Metcon

AMRAP 14

1 Power Snatch (AHAP)

7 T2B

14 Burpees