Quote of the Week 4-5-2021
“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.”
NEWS
Okay folks- time to focus on mobility and recovery. The last few weeks have been brutal, dealing with the OPEN, and some very challenging WODs, have left us all sore. In our efforts to always bring you guys the best in every modality, we are officially adding a Yoga for CrossFitters program! This will run every Friday night with more classes forming soon. I am so excited to explore this with all of you guys- let’s get it!
PROGRAMMING
SPICY week coming up! We will be playing with two takes on “Elizabeth” and “Diane”, mixing the two up for some short, intense WODs. We are also hitting 3’s on our Strength work and knocking out sets of 12’s for assistance. This programming is ALL about recovery. We are combining lots of elements of pushing, pulling, and lower body work daily, so the athletes that can recover the best will perform the best later in the week. Next week we will have some nice PR sessions and I am thinking we should test our “Big 3”.
HERE WE GOOOO!
Monday
Strength
Bench Press
3-3-3-3-3
Lateral Raise
12-12-12
Metcon
“Diane Meets Elizabeth”
21-15-9
Deadlifts (225#/135#)
Ring Dips
Tuesday
Strength
Back Squat
3-3-3-3-3
DB Single Calf Raise
12-12-12
Metcon
10 Rounds
100m Run
10 Air Squats
10 Walking Lunges
Wednesday
Strength
Strict Press
3-3-3-3-3
DB Fly
12-12-12
Metcon
AMRAP 16
40 Doubles
8 Box Jumps
14 DB Push Press (50#/35#)
Thursday
Strength
Weighted Pull-ups
3-3-3-3-3
DB Row
12-12-12
Metcon
1000m Row
30 Devils Press (50#/35#)
30 Pull-ups
Friday
Strength
Deadlift
3-3-3-3-3
DB Walking Lunges
12-12-12
Metcon
“Elizabeth Meets Diane”
21-15-9
Cleans (135#/95#)
HSPU
