Quote of the Week 9-27-2021

“The purpose of today’s training is to defeat yesterday’s understanding.”

NEWS

Welcome back friends!  We have another wonderful week in store for you guys so let’s get right to it.  Some time this week please go speak with your Coach about completing a hard copy credit card authorization form.  Some of the laws have changed in the way businesses can process credit cards and we need to get back within compliance.  Our new rates are on these forms, please disregard them entirely- your tuition is set.

It is so hard to believe, but this Friday begins October already!  This year has flown by.  Please let me put this out there- if you want to be in amazing shape next summer, NOW is the time to start.  Beginning with sustainable nutrition and workouts in October will give you enough time to really shred up for summer 2022.  With that being said, October 1st is a great time to write down some new goals!  

Remember to make them SMART… 

Specific- Make your goal as specific as possible.  Don’t write down, “I want to be in good shape” instead write down, “I want a 200# Back Squat, visible abs, and a sub 10 minute mile”.  

Measurable- Make sure your goals have real number metrics associated with them.  “Run fast” is not as strong as “Run a 400 in under two minutes”.  

Attainable- Make sure your goals are realistic and achievable with the resources you have.  If you are just getting good at singles then “I want 200 unbroken double unders” may not pass the attainable test.  I do want you to be ambitious though so talk with a Coach to make sure you are pushing appropriately.    

Relevant- your goals should always reflect achievements that are within your control and worth your time and worth your effort.  

Time-Bound- Every goal needs a target date, so that you have a deadline to focus on and something to work toward.  “Get Huge” is great but, “Get Yuge by January 22nd, just in time to crash my ex-husbands engagement party” is WAY better.

Since you guys all have access to our world class Coaching staff, you can do even better than SMART goals and make them SMARTER goals.  That is- Specific, Measurable, Attainable, Relevant, Time-Bound, EVALUATED, and REVIEWED.  Chat with your Coaches often along your new journey and, as always, you can reach me anytime HERE!  

PROGRAMMING

This week we begin our #Back2Basics cycle.  Bench, Squat, Deadlift, Hang Clean, and Strict Press- the five notes that make music to my ears.  For this week and all of October, our Strength will be in the classic 5/3/1 style.  Try to have your last set of five this week finish at around 80%-85% of a 1RM.  Our Metcons will follow the same back to basics theme, returning to more traditional and classic CrossFit WODs.  In fact, this month when you guys tag us in your posts please include the hashtag #Back2Basics631 for a chance to win a free 631 t-shirt!

Also drop us a DM– who is excited for our In House Comp…?

HERE WE GO!

Monday

Strength

Back Squat

5-5-5-5-5

Metcon

50-40-30-20-10

Doubles

Air Squats

1 Rope Climb 

Between Rounds

Tuesday

Strength

Bench Press

5-5-5-5-5

Metcon

21-15-9

Power Snatch (95#/65#)

Ring Dips

Wednesday 

Strength

Hang Cleans

5-5-5-5-5

Metcon

Ascending Ladder

1 Pull-up

1 T2B

1 Burpee

2 Pull-ups

2 T2B

1 Burpee

3 Pull-ups

3 T2B

1 Burpee…

12 Minute Cap

Thursday

Strength 

Deadlift 

5-5-5-5-5

Metcon

50/40 Cal Row

50 Single Arm Devils Press (50#/35#)

50 DB Goblet Walking Lunges

50 DB Box Step-ups

Friday

Strength

Strict Press

5-5-5-5-5

Metcon

8 Rounds

100m Run

4 Push Press (95#/65#)

8 HR Push-ups

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