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Blog Week of 4-19-2021

Quote of the Week 4-19-2021

“First say to yourself what you would be; and then do what you have to do.”

NEWS

Welcome back friends.  We have ourselves a very fun week ahead.  This month we raised over $300 for our local charity fund!  Every time you guys buy water for a buck, you can be happy to know that your money is going somewhere that will make a real positive impact in our local communities.  We started this gym to help as many people as possible in all aspects and I am always happy to be able to add value to that original idea.  Keep up the great work.

PROGRAMMING

Here comes our deloading week from all those heavy lifts last Monday.  We will be running Tabata formats for each Strength focusing on form and volume.  Our Metcons are spicy!  After our central nervous systems are all recovered, we will be beginning an Olympic lifting cycle 4-26-2021 so prepare!

LET’S GET AFTER IT!

Monday

Strength

Tabata Pull-ups

6 Sets

Metcon

100m Run

10 KBS

5 Pull-ups

200m Run

20 KBS

10 Pull-ups

400m Run

30 KBS

15 Pull-ups

800m Run

Tuesday

Strength

Tabata Push-ups

6 Sets

Metcon

AMRAP 12

1 Bench Press (BW)

2 Ring MU

3 Strict HSPU

4 Devils Press (50#/35#)

Wednesday

Strength

Tabata Squats

6 Sets

Metcon

“Mini Kalsu”

EMOM 15

5 Burpees

With Remaining Time

AMRAP

Thrusters (135#/95#)

Thursday

Strength

Tabata Sit-ups

6 Sets

Metcon

“Grannie”

50-40-30-20-10

Doubles

50-40-30-20-10

Sit-ups

10-8-6-4-2

C & J (135#/95#)

Friday

Strength

Tabata Burpees

6 Sets

Metcon

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65)

15 Burpee Box Jump Overs

21 Cal Row

8 Min Cap

Rest 2 Minutes

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65)

15 Burpee Box Jump Overs

21 Cal Row

10 Min Cap

Blog Week of 4-12-2021

Quote of the Week 4-12-2021

“How does it help…to make troubles heavier by bemoaning them?”

NEWS

Welcome back friends!  The weather is getting very nice out so we should be planning lots of outdoor WODs again.  Most of our workouts this week are outdoor based so if you would prefer doing them 100% outside, please be our guest.  If you have friends or family that have wanted to try us out but were worried about the Covid restrictions, the next few weeks full of outdoor workouts may be the best time to bring them.  

PROGRAMMING

I thought this week’s quote by the ancient stoic philosopher Seneca was very appropriate for our workout selections.  We are clearly getting ready for summer with this incredibly dense, metabolically taxing week ahead.  Cardio is Hardio but that’s why we do what we do!  Monday we get to test our “Big Three”, Squat, Bench, and Deadlift all in the same session.  Treat this like a powerlifting meet- it will really fry our central nervous systems but we won’t be hitting any other real heavy compound lifts.  Tuesday we are preparing for “Murph” in May with half of the real thing.  Friday is our once a year hit of “Triple 3” which is just the WORST but man oh man does it feel good once you are done.  Plus, it’s only once a year, which is weirdly making it special for me and I’m looking forward to it somehow.  Lots of running this week- hope you are all ready!

HERE WE GO 631!

Monday

Metcon

“Big Three”

15 Mins Establish 1RM

Back Squat

15 Mins Establish 1RM

Bench Press

15 Mins Establish 1RM

Deadlift

Tuesday

Metcon

“Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

*Partition Body Weight 

Movements as Desired*

Wednesday 

Strength

15 Mins

Snatch Balance

Metcon

21-15-9

Power Snatches (95#/65#)

Bar Facing Burpees

*Wear A Vest*

Thursday

Metcon

“Broomstick Mile”

25 Back Squats

25 Front Squats

25 OHS

400m Run

25 Strict Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Clean

400m Run

50 Squat Snatch

400m Run

*All movements performed with

PVC pipe or empty bar*

Friday

Metcon

“Triple 3”

3000m Row

300 Doubles

3 Mile Run

50 Minute Cap

*Break Up Workload 

As Desired*

Blog Week of 4-5-2021

Quote of the Week 4-5-2021

“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.”

NEWS

Okay folks- time to focus on mobility and recovery.  The last few weeks have been brutal, dealing with the OPEN, and some very challenging WODs, have left us all sore.  In our efforts to always bring you guys the best in every modality, we are officially adding a Yoga for CrossFitters program!  This will run every Friday night with more classes forming soon.  I am so excited to explore this with all of you guys- let’s get it!

PROGRAMMING

SPICY week coming up!  We will be playing with two takes on “Elizabeth” and “Diane”, mixing the two up for some short, intense WODs.  We are also hitting 3’s on our Strength work and knocking out sets of 12’s for assistance.  This programming is ALL about recovery.  We are combining lots of elements of pushing, pulling, and lower body work daily, so the athletes that can recover the best will perform the best later in the week.  Next week we will have some nice PR sessions and I am thinking we should test our “Big 3”.  

HERE WE GOOOO!

Monday

Strength

Bench Press

3-3-3-3-3

Lateral Raise

12-12-12

Metcon

“Diane Meets Elizabeth”

21-15-9

Deadlifts (225#/135#)

Ring Dips

Tuesday

Strength

Back Squat

3-3-3-3-3

DB Single Calf Raise

12-12-12

Metcon

10 Rounds

100m Run

10 Air Squats

10 Walking Lunges

Wednesday

Strength

Strict Press

3-3-3-3-3

DB Fly

12-12-12

Metcon

AMRAP 16

40 Doubles

8 Box Jumps

14 DB Push Press (50#/35#)

Thursday

Strength

Weighted Pull-ups

3-3-3-3-3

DB Row

12-12-12

Metcon

1000m Row

30 Devils Press (50#/35#)

30 Pull-ups

Friday

Strength

Deadlift

3-3-3-3-3

DB Walking Lunges

12-12-12

Metcon

“Elizabeth Meets Diane”

21-15-9

Cleans (135#/95#)

HSPU

Blog Week of 3-29-2021

Quote of the Week 3-29-2021

“Choose not to be harmed — and you won’t feel harmed. Don’t feel harmed — and you haven’t been.”

NEWS

What a GREAT time I had Saturday for our Open BBQ.  Thank you all who showed up, worked your butts off, then partied with the tribe.  My guess is this was just a small taste of our blow out “Murph” celebration this year.  

PROGRAMMING

Now that the Open is complete we can get back to basics!  This week we will begin a traditional periodization scheme playing with Strict Press, Deadlift, Pull-ups, Bench Press, and Back Squats.  Get ready to get STRONG people.  We are shooting for around 80-85% of our 1RM for the last set of each movement.  Our Metcons are brutal but fun- dealing with smelly “Kelly” Tuesday…feel free to scale to a “Kel” which is three rounds instead of five.  

LET’S GET IT!

Monday

Strength

Strict Press

5-5-5-5-5

Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

10-8-6-4-2

Strict HSPU

5-4-3-2-1

Strict Dips

Tuesday 

Strength

Deadlift 

5-5-5-5-5

DB Single Calf Raise

10-10-10

Metcon

“Kelly”

5 Rounds

400m Run

30 Wallballs

30 Box Jumps

Wednesday 

Strength 

Weighted Pull-ups

5-5-5-5-5

DB Row

10-10-10

Metcon

21-15-9

Hang Cleans (95#/65#)

C2B

Thursday 

Strength 

Bench Press

5-5-5-5-5

DB Fly

10-10-10

Metcon

50/40 Cal Row

40 HR Push-ups

20 Reverse Burpees

40 HR Push-ups

50/40 Cal Row

Friday

Strength

Back Squat

5-5-5-5-5

DB Walking Lunges

10-10-10

Metcon

AMRAP 15

10 Pistols

10 T2B

5 Burpees 

Blog Week of 3-22-2021

Quote of the Week 3-22-2021

“I judge you unfortunate because you have never lived through misfortune. You have passed through life without an opponent—no one can ever know what you are capable of, not even you.”

NEWS

Welcome, welcome friends!  I contemplated not even writing this week’s blog or bringing this up but have decided we must acknowledge it- Today is our Corona-versary…one year anniversary of the gym closing due to Covid-19.  In fact, if you sneak a look behind the check-in desk our calendar is still marked 3-21-2020.  What a year it has been!  From the bottom of my heart, I thank all of you who have stuck by us for it.  Your support, loyalty, and friendship has gotten us through the toughest year in over a decade.  When this thing first hit, “Home Run” Tim wrote up on our Goal Board- “CrossFit > Corona”.  Hell yeah Tim.  And a big HELL YEAH to all of you guys!  

One year ago today WE decided to be the hero in our own stories.  Sure, we were scared, and unsure of the virus, of the political climate, of our economic situations.  We were watching the world go crazy outside ourselves, feeling the enormous stress inside, and knew somehow that it was all wrong.  

But we didn’t let that stop us!  

You showed up- on Zoom, outdoors, indoors…you all showed up for me, for your Coaches, for yourselves.  You put a tremendous amount of trust in 631 and our decade long legacy.  You chose to take your health into your own hands, allowed our Coaches to guide you along the way, and dare I say are much MUCH better for it!  

So here is my call to action to you- now that we are a year deep into this thing, let’s all use this next year to become the BEST versions of ourselves possible.  Like the mission statement says, Let’s live lives that we love in bodies we are proud of.  Thanks for being the best part of it all.  

PROGRAMMING

This week we get to tackle all barbell complexes for our Strength work.  These are meant to be touch and go reps, no rest, and we are looking to build to our heaviest, unbroken set within the fifteen minutes.  Even our Bench day should be unbroken, only racking for a moment to change our grips.  Our Metcons are straight up FUN and will vary quite a bit in the time domain.  Let’s really challenge ourselves this week and have a blast together!

LET’S DO THIS!

Monday

Strength

15 Minutes Build

Heaviest Complex

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

12 Minute Ascending Ladder

1 STOH (95#/65#)

1 Box Jump

2

2

3

3…

Tuesday

Strength

15 Minutes Build

Heaviest Complex

1 Power Clean

2 Clean Pulls 

3 Deadlift

Metcon

21-15-9

Thrusters (95#/65#)

KTE

Wednesday 

Strength

15 Minutes Build

Heaviest Complex

1 Close Grip Bench Press

2 Wide Grip Bench Press

3 Bench Press 

Metcon

4 Rounds

Within a 4 Minute Window 

500m Row

Within Remaining Time

AMRAP Devils Press (35#/20#)

Scores for total Devils Press

Thursday 

Strength

15 Minutes Build

Heaviest Complex

1 Squat Snatch

2 OHS

3 Power Snatch

Metcon

AMRAP 20

1 Power Snatch (95#/65#)

2 Front Rack Lunges

3 Deadlifts

4 Burpees Over Bar

5 Sit-ups

Friday

Strength

15 Minutes Build

Heaviest Complex

1 High Hang Clean

2 Low Hang Cleans

3 Pendlay Row

Metcon

5 Rounds 

30 Doubles

5 MU

Blog Week of 3-15-2021

Quote of the Week 3-15-2021

“Be tolerant with others and strict with yourself.”

NEWS

Wall walks and doubles for 15 minutes?  Okay OPEN we accept your challenge.  Despite maybe less than ideal programming we had SUCH a blast this Saturday.  The next two weeks will see more of the same- Open WODs in place of our Monster Mashes.  I personally got my second dose of the vaccine Friday night so any shoulder movements weren’t necessarily in my wheelhouse.  Oh well!  Let’s make the best of and finish out this very strange year.  There is some light at the end of the tunnel now, thank goodness!

PROGRAMMING

Things are getting very spicy this week.  We get to play with some EMOMs as well as PR our mile run and 1000m rows.  These metrics are so important to record and tell your Coaches some really valuable information about where your training, your central nervous system, and your metabolic conditioning is at.  Record these numbers in your Zen Planner account- we will need them in the coming weeks.  Also, since the Open will be…different this year, I have decided to just give you the good stuff on our Metcons.  These bad boys are NO joke!

HERE WE GO!

Monday

Strength

EMOM 12

Even: 5 Strict Pull-ups

Odd: 10 DB Pull-overs

Metcon

“Lucky Se7en”

7 Rounds

7 Power Snatches (95#/65#)

7 CTB

7 Box Jumps

Tuesday

Skill

PR Your Mile Run

Metcon

AMRAP 18

100m Sprint

3 Burpee-T2B

3 Reverse Burpee-T2B

20 Second Plank

Wednesday 

Strength

EMOM 12

Even: 5 Front Squat (AHAP)

Odd: 10 Walking Lunges

Metcon

“Unlucky 13”

3 Rounds

13 Clusters (95#/65#)

13 DB Swings (50#/35#)

13 OHS

Thursday

Skill

PR Your 1000m Row

Metcon

21 Cal Row

15 Devil Press- Box Step Overs (35#/20#)

9 MU

15 Devil Press- Box Step Overs

21 Cal Row

Friday

Strength 

EMOM 12

Even: 5 Bench Press (AHAP)

Odd: 10 Box Dips

Metcon

AMRAP 5

As many Doubles as possible

Every break = 5 HSPU

AMRAP 5

As many Doubles as possible

Every break = 5 Ring Dips

AMRAP 5

As many Doubles as possible

Every break = 5 HR Push-ups 

Blog Week of 3-8-2021

Quote of the Week 3-8-2021

“It never ceases to amaze me: we all love ourselves more than other people, but care more about their opinion than our own.”

NEWS

Lots to be happy about this week!  Our 21 Day Nutrition Kick-Start is up and running- thank you to our first group who signed up and chats with me daily.  Summer is just around the corner so taking this step was BIG.  Like the saying goes, “you can’t outrun a bad diet”.  Make sure you are supporting our excellent workouts this week.  

Our next 21 Day Challenge will be one of mindfulness.  We will run it the same way- 21 days of daily email check-ins with tips and guidance.  We want to build the best athletes possible and for this we need to exercise the body and the mind.  More on this next week.

PROGRAMMING

We are spending the week before the first OPEN WOD playing with some heavy weights and challenging Metcons.  Let’s all get ready to prime our bodies for the next few Saturdays.  I don’t recommend going all in for PRs this week, as we will need our central nervous systems fresh for the OPEN workouts, but I do want to celebrate big lifts.  This week, let’s commit to lots of sleep, lots of good food and water, and lots of fun.

GREAT WEEK AHEAD ALL!

Monday

Strength

Back Squat

15 minutes to work

To a heavy single

Metcon

Buy In: 40 Overhead Plate Lunges

3 Rounds

30 Single DB Thrusters (50#/35#)

30 Front Rack DB Step-Overs

Cash Out: 40 Overhead Plate Lunges

Tuesday

Strength

Push Press

15 minutes to work

To a heavy single

Metcon

AMRAP 15

30 Doubles

15 HSPU

10 KBS

5 Strict Ring Dips

Wednesday 

Strength

Pendlay Row

15 minutes to work

To a heavy single

Metcon

10 Minute Ascending Ladder

2 DB Hang Cleans (50#/35#)

2 Pull-ups

4

4…

Thursday

Strength 

Deadlift

15 minutes to work

To a heavy single

Metcon

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

Power Cleans (185#/135#)

T2B

Friday

Strength

Bench Press

15 minutes to work

To a heavy single

Metcon

“Baseline- Open Prep”

AMRAP 20

500m Row

40 Squats

30 Sit-ups 

20 Push-ups

10 Burpees

Blog Week of 3-1-2021

Quote of the Week 3-1-2021

“What you think; you become.  What you feel; you attract.  What you imagine; you create.”

NEWS

Lots to be happy about this month.  First up, we have a new Member of the Month- Ashley “Seltzer” Pagano!  I cannot say enough good things about her.  She is always so incredibly kind and welcoming- even at 5:30 am.  We are all so lucky to have her as a part of our Community- give her an extra fist bump from all of us this month!

Next up let’s chat YOGA!  Wolfe put on an amazing Yoga and Q&A session last Friday.  We would like to make these a regular occurrence and possibly offer a class on our official schedule.  If you or someone you know is interested by all means let me know!

Finally, in our previous blog I chatted about streamlining our billing process for you guys.  I am happy to announce we have found a solution!  This will be the last month you guys will be billed on the first, and will only need to deal with four week cycles after that.  I very much hope this eases some of the barriers to CrossFit- it really is meant for everyone!  More on this next blog post. 

PROGRAMMING

For this week’s workouts we are doing something special- please allow me to take you back.  Let’s all get in our time machine and transport ourselves to the first week of March 2020.  Before the shutdown, before quarantine, before social distancing and masks.  Remember how it felt to get dressed up to go on a date night, or see a stranger smile on the sidewalk?  Well in order to better remember, I thought it would be fun to revisit this exact week of workouts from last year.  Please look back in your ZenPlanner account to be certain you are beating your scores and weights from March 2020.  

While we hit these Metcons, it is also so important to reflect on just how far we have come.  We all should be very proud.  My very first CrossFit workout, the first workout I programmed in our first, second, and third locations, and the mark of every new beginning we have undertaken at the gym, is also Monday’s WOD- “300”.  Let’s make March an incredible new beginning for all of us.    

HERE WE GO!

Monday

Strength 

Deadlift 

3-3-3-3-3

Metcon

“300”

25 Pull-ups

50 Deadlift (135#/95#)

50 Push-ups 

50 Box Jumps

50 Floor Wipers

50 1 Arm KB C & J

25 Pull-ups

Tuesday

Strength

Bench Press

3-3-3-3-3

Metcon

AMRAP 14

8 Single Arm Devils Press (35#/20#)

10 T2B

8 Ring Dips

10 Weighted Sit-ups

32 Double Unders

Wednesday

Strength 

Pendlay Row

3-3-3-3-3

Metcon

12 Minute Ascending Ladder

1 Pull-up

1 Hang Snatch (75#/55#)

1 Burpee

2

2

2…

Thursday

Strength

Back Squat

3-3-3-3-3

Metcon

30-25-20-15-10

Cal Row

Wallballs 

Friday

Strength

Push Press

3-3-3-3-3

Metcon

Tabata Style

DB STOH (50#/35#)

Sit-ups

KBS

DB Cleans

Blog Week of 2-22-2021

Quote of the Week 2-22-2021

“Let food be thy medicine and medicine be thy food.”

NEWS

I am SO excited to launch our 21 Day Nutrition Challenge tomorrow!  This will be 21 days of daily email check-ins and habit building.  The cost is $21 but the fun part is every dollar comes back to you in a credit for our full Nutrition Package moving forward.  It is not too late to sign up!  

PROGRAMMING

Really Bobby??? Yes.  Really.  We are CRUSHING it this week- the Open better be ready for the 631 crew this year.  “Amanda”, and “JT” plus Friday’s AMRAP 20 means we need to recover like crazy this week- Nutrition focus people! 

HERE WE GO!

Monday

Strength

DB Row

8-8-8-8

Reverse Curls

10-10-10

Metcon

50 Cal Row

50 T2B

50 Renegade Rows (50#/35#)

Break Up Workload As Desired

Tuesday 

Strength

Front Squat

8-8-8-8

Good Mornings

10-10-10

Metcon

“Amanda”

9-7-5

Ring MU

Squat Snatch (135#/95#)

Wednesday 

Strength

Bench Press

8-8-8-8

DB Front Raises

10-10-10

Metcon

“JT”

21-15-9

HSPU

Ring Dips

Push-ups

Thursday

Strength 

Hang Clean

8-8-8-8

DB Shrugs

10-10-10

Metcon

100m Run

10 Hang Cleans (95#/65#)

10 Pull-ups

200m Run

8 Hang Cleans (135#/95#)

8 CTB

400m Run

6 Hang Cleans (185#/135#)

6 Bar MU

Friday

Strength 

Snatch Grip Deadlift

8-8-8-8

Calf Raises

10-10-10

Metcon

AMRAP 20

10 DB Deadlifts (50#/35#)

10 Devils Press

10 DB Box Step-Overs

Blog Week of 2-15-2021

Quote of the Week 2-15-2021

“Man does not simply exist but always decides what his existence will be, what he will become the next moment.  By the same token, every human being has the freedom to change at any instant.”

NEWS

Our Nutrition seminar went amazing yesterday!  As you guys know we are kicking off a 21 Day Nutrition Challenge Feb 22- you will want to get in on this one.  It will consist of daily check-ins and guidance outlining the most important aspects of nutrition and will create a lifelong healthy relationship with food.  Feel free to email or DM me directly to find out more! 

PROGRAMMING

Okay we have built the engine let’s make it run.  This week we are incorporating back in the heavy barbell and assistance movements.  Lots of volume and lots of technical moves means lots of focus on recovery.  Drink your water, get your sleep, and eat properly to facilitate the adaptations we are looking for.   

LET’S GOOOOOOO!

Monday

Strength

Front Squat 

10-10-10

Front Rack Walking Lunges 

10-10-10

Metcon

20-18-16-14-12-10

Wall Balls

Box Jumps

Cal Row

20 Minute Cap

Tuesday

Strength

Hang Cleans

10-10-10

Biceps Curls

10-10-10

Metcon

10 Rounds

1 Bar MU

2 CTB

3 Pull-ups

4 Hang Cleans (95#/65#)

Wednesday 

Strength 

Bench Press

10-10-10

DB Lateral Raises

10-10-10

Metcon

3 Rounds

400m Run

21 KBS

12 Strict HSPU

Thursday 

Strength

Snatch Grip Deadlift

10-10-10

Standing Calf Raises

10-10-10

Metcon

AMRAP 14

1 Power Snatch (AHAP)

7 T2B

14 Burpees

Friday

Strength

DB Row

10-10-10

Face Pulls

10-10-10

Metcon

50-40-30-20-10

Doubles

6-8-10-12-14

Single Arm Devils Press (50#/35#)