Blog Week of 8-5-2024

Quote of the Week 8-5-2024

“Sometimes, carrying on, just carrying on, is a superhuman achievement.”

NEWS

Welcome back friends! In a few short months we will have been a gym for fifteen years. FIFTEEN… I was such a different person back when we started. CrossFit was SO SO different. Frankly, we demand so much more of our athletes now. The Mash this Saturday was three girls with a paltry two minute rest between them- unheard of in the early days of functional fitness. I must say I am ridiculously proud of all we have accomplished. How, with every passing season, we were able to adapt and not just survive but THRIVE. From CrossFit to Covid to Personal Training to our next exciting chapter- the best is yet to come. 

This next season will bring with it an amazing new facility- if you know you know. The building is quickly becoming a reality and most of my bandwidth is being spent finalizing permits and fundraising for it. It will also see the resurgence of me as a Coach on a consistent basis. I am excited to say the least. I have a very clear vision of what I want out of this next chapter. Group Fitness, Personal Training, Strongman, Kids and Teen training, Youth Enrichment services, etc.

I think what I am most fired up to restart is our body transformation program. This was BIG before Covid and I feel the time is right to bring it back. One-on-one Personal Training once a week, Unlimited Group Fitness, Custom Meal Plan, weekly check-ins, and custom periodizations got people in the best shape of their lives. It was so rewarding for me and I am damn excited to bring it back.  

So much so that I would like to kick it off immediately. I am a realist and logistically only have time for two MAYBE three Athletes. If this sounds like something you are interested in, LET ME KNOW. You would be working one-on-one with me personally from your PT session to your meal plans. Let’s get a head start before we open the new spot!

PROGRAMMING

New week, new month, new cycle. I am extremely grateful to be back on some normal work after this crazy partner mash week. Welcome to our Apollo Cycle- DB Front Squat, DB Bench Press, DB Push Press, DB Hang Clean, and Core. The main focus of these next few weeks is to improve our stability with dumbbell and direct core work. Our Metcons will train some out of the box movements like dead hangs, Z-presses, and Turkish Get-ups. This is all to build the foundation for next month's cycle of Olympic lifting. The harder you work this month, the easier next month’s snatches and clean and jerks will feel.

HERE WE GO FOLKS!

Monday

Strength

DB Hang Clean

5-5-5-5-5

Metcon

“Grip Reaper”

21-15-9

DB Hang Clean (CC)

Pull-ups

KBS

*Accumulate 1 Min Dead Hang 

After Each Round*

Tuesday

Strength

DB Bench Press

5-5-5-5-5

Metcon

AMRAP 15

5 DB Floor Press (CC)

10 DB Floor Wipers

15 Cal Row

Wednesday

Strength

DB Front Squat

5-5-5-5-5

Metcon

1-2-3-4-5-6-7-8-9-10

Thrusters (45#/35#)

T2B

Front Rack Walking Lunges x2 

Thursday

Strength

Core Circuit

Metcon

6 Rounds

200m Run

6 Reverse Burpees 

2 TGU

Friday

Strength

DB Push Press

5-5-5-5-5

Metcon

10-8-6-4-2

Box Jumps

2-4-6-8-10

Ring Dips

10-10-10-10-10

DB Z-Press