Quote of the Week 4-17-2023
“It is never too late to be who you might have been.”
NEWS
Welcome back friends! First, I would like to give a huge congratulations to Dominic for sweeping his competition this past weekend, taking three out of three first place spots. Dominic has been training with me for almost a decade now. He started with the desire to be a top CrossFitter- we accomplished that goal together ranking him one of the best youth athletes worldwide. Next he wanted to pursue olympic lifting. After several months of training he podium finished. Now, we are crushing bodybuilding shows together. I am so damn proud of him. What makes Dominic so special isn’t his drive or work ethic or genetics…what makes him different is that he listens. He is one of the most coachable athletes I have had the pleasure to work with. So here is a nice message to anyone reading- you can do the same thing he has done. Come chat with me. CrossFit, Strongman, Bodybuilding, Fitness, Figure, whatever. We can do it together. Let’s honor the gifts that we have been given and see how far they can take us!
We have officially relaunched our apparel website OBSESSED-THREADS. There is a new t-shirt drop live now. Go check it out and tell your friends! Expect at least one new item a month.
PROGRAMMING
Here comes a heavy week of oly lifting. Let’s get serious with EMOM 10s at singles. We want max weight here folks. Monday we get to hit “Cinderella” which should set the tone for the week.
LET’S GET AFTER IT!
Monday
Strength
EMOM 10
1 Split Jerk AHAP
Metcon
“Cinderella”
AMRAP 15
5 Handstand Push-ups
10 Toes to Bar
15 Wallballs (20/14)
Tuesday
Strength
EMOM 10
1 Squat Snatch AHAP
Metcon
9-7-5
Squat Snatches (135#/95#)
30-20-10
Doubles
Wednesday
Strength
EMOM 10
1 Pendlay Row AHAP
Metcon
Buy In: 10 Strict Pull-ups
21 Cal Row
15 CTB
9 Devils Press (50#/35#)
15 Burpee Box Jump Overs
21 Cal Row
Cash Out: 10 Strict Pull-ups
Thursday
Strength
1 Squat Clean AHAP
Metcon
1-2-3-4-5-6-7-8-9-10
Thrusters (45#/35#)
100m Run Before Each Round
Friday
Strength
Core Circuit
Metcon
AMRAP 12
8 HR Push-ups
10 Sit-ups
8 Ring Dips
10 KBS