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

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