Quote of the Week 5-2-2022

“Life is so extraordinary and unique that the only thing keeping people ordinary is themselves.”

NEWS

Welcome back friends!  I hope you guys are excited and ready to tackle another amazing month with us.  LOTS of fun ahead including our annual “Murph” celebration.  This year we are an official host with our proceeds going to the Michael Murphy Scholarship Foundation.  If anyone from our gym would rather not donate the $20 this year that’s okay, please come down and participate anyway, you just won’t get the official shirt.  We really want to fill up the park with positive vibes and fun times!  Expect lots of vendors and, my favorite, food trucks!

One of my go-to books I reread every year is “Who Moved My Cheese” by Spencer Johnson.  For those of you who have never checked it out I highly recommend the short read.  Basically, it is a fable about four creatures who live in a maze; Hem, Haw, Sniff, and Scurry.  In the story, these creatures, who had become very used to the idea that cheese is located in “Cheese Station C” wake up one day to find their cheese has been removed.  Each creature deals with this in a different way, some getting to work finding new cheese, some stuck in the past.  

After my reread recently I found myself feeling a bit like Hem and Haw- someone whose cheese has been moved and keeps looking for it in the same old spot.  The world has changed.  Our needs as a gym have changed.  SOOOOOOO I am now embracing that change in a big way for y’all!

Over the next few weeks we will be transitioning off of Zen Planner and onto Push Press!  This is a totally new way to handle tuition, track workouts, log PRs, and communicate.  I am confident this move is just what our Community needs now.  Your Coaches will get some onboarding this upcoming week and we will all let you know some of the goodness you can expect.  More coming in next week’s blog- stay tuned! 

PROGRAMMING

Everyone’s favorite part of May is “Murph”- get ready for our prep.  Over the past two weeks we have been transitioning out of our hypertrophy based cycle and into a metabolic conditioning focused block.  This week takes that to the next level.  We are up against “Triple Three” this Monday- I REALLY hope to see a lot of you for this one.  No cherry picking!  We get the pleasure of seeing this WOD only once or twice a year and celebrate it’s original regionals-level application as a pure endurance test.  Most of you know the deal with my class- 50 minute cap, “Dark Side of the Moon” playing the whole time.  Thursday we get to hit “Mini-Murph”!  I suggest partitioning the reps how you plan to when we hit the real thing.  The remainder of our days will incorporate our traditional 5/3/1 split and are very straightforward, borderline recovery metcons.     

LET’S GO 631!

Monday

Metcon

“Triple Three”

3000m Row

300 Double Unders

3 Mile Run

50 Minute Cap

Tuesday

Strength

Back Squat

5-5-5-5-5

Metcon

21-15-9

OHS (95#/65#)

Bar Facing Burpees

Wednesday 

Strength

Bench Press

5-5-5-5-5

Metcon

AMRAP 12

8 KBS

8 HSPU

8 T2B

Thursday 

Metcon

“Mini Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Friday

Strength

Deadlift

5-5-5-5-5

Metcon

4 Rounds

5 Power Snatches (95#/65#)

10 Box Jumps

15 Sit-ups

Share