Team,
Happy first day of Autumn. Here’s to flannel, many of the best holidays, cinnamon flavored things, and crisp weekend days of football…
The week ahead:
Monday – Skill/strength first, 10-15 minutes to practice the squat clean from the power position. Then, we apply to that to a chipper. The chipper is book-ended with lower-rep HEAVY squat cleans, and sandwiched in the middle you’ll need to change your own weight and hit bigger numbers of lighter barbell push press, Bent over row, and lunges. Not dissimilar from Saturday, except with a barbell. As you know, many gyms ONLY do constant variation, IE random… but even CrossFit HQ has changed their slogan in the last few years: “constantly varied functional fitness, but not TOO varied.” Repetition breeds success, variation fights boredom and keeps you honest about your weaknesses. We need both!
Tuesday – Tuesday seems like it has organically become the gymnastics day… we’ll build on our weighted pull-up, but also give you a chance to work on the bar muscle up. The WOD is 15 minute AMRAP of toes to bar, double under, DB Snatch.
Wednesday – Strict Handstand Push-Up for skill/strength (Nate in early October, remember.) Then, speaking of benchmarks: Helen. A sprint of 400m running, KB Swings, and pull-ups.
Thursday – Double Strength. 3rd week in a row of love it or hate it West Coast Front Squat. 3rd Week in a row of bench press. We’ve coupled these big movements with bent over row and the DB External Rotation (boulder shoulders!!! (plus prehab)).
Friday – Our SECOND benchmark this week, a surprise: Old City 25.3. First done on 6/16/25 and loved by several, yet commented on by all… 8 Rounds for Time: 5 DL and 10 Box Jump. Every minute, starting at zero, 4 burpees. Try not to get stuck in Burpee quick sand, and the key is scaling burpees back if you’re taking longer than 20-30s to do 4.
Saturday WOD – Meet your gym and teammates – Partner WOD!