Hey Old Cityzens!
BIG things coming up in the next few weeks. Yuge things!
First off, we have the President’s Day event THIS Saturday, February 18th. We’ll be leaving from the gym at 10am (get there early..) and running to the Garfield monument to perform a workout. We’ll come back and meet up at Mythology & Lore for some post-event lunch and shenanigans.
Second, we have Dr. Mike T. Nelson in town February 25th and 26th. If you haven’t already, check out the blog post with a little background information on Dr. Mike as well as a preview as to what to expect that weekend. He is chock full of information – you don’t want to miss it!
And if you want to get a head start, check out this Barbell Shrugged podcast with Dr. Mike were he and the guys discuss metabolic flexibility.
As for programming, this is our last week of 5 x 5 on the strength and we’ll be transitioning to 5 x 3 for about 5 weeks. Also, with the CrossFit Open coming up in 2 weeks, there will be more skill work included on days we don’t have strength or in the warm up.
Here we go for the workouts this week –
Monday – A chance to bust out the new 50# DBs if you’re looking to go Rx+ today. Press for strength with some pressing work in multiple planes in the wod.
Tuesday – Bring a partner, maybe your favorite girl (hint, hint), for this doozy!
Wednesday – Deadlits and some double KB work. A great combo.
Thursday – More work on snatches and a chance to get more comfortable catching it in the squat. WOD has a bit of a gymnastics biased to it, so a chance to work on some weaknesses.
Friday – Skill work on pull ups or muscle ups followed by rowing and deadlifts. We saw this combo in a shorter workout this past week, so let’s see if you have the strength and stamina today.
Saturday – President’s Day Event! Meet at the gym and be ready to head out at 10am!
