Hey Old Cityzens!
Couple quick reminders and I’ll get you back to doing what you are doing tonight.
1. Put your 2018 goals on the board. Use the time before/after class to work towards them especially if they are gymnastics based – strict pull ups, muscle ups, etc. Open gym is a good time as well. Write down your weekly progress.
2. Advanced Olympic lifting workout Saturday, January 27th with Will R. You’ll be covering the Snatch and its nuances. As of this posting Sunday night, there are 4 spots left. Sign up.
3. Olympic lifting meet – March 31. Pushing the date back a few weeks from March 3rd to accommodate the CrossFit Open.
4. CrossFit Open – This is 5 weeks of workouts, pitting you against the best of the best and everyone in between as everyone tackles the same workout. See where you rank against others in DC, in the region, or in the WORLD!! Sign up!
5. Podcast! Check out the latest podcast with Liam talking about mindset, positivity, and performance.
That’s all that I’ve got on my list.. did I miss anything??
Let’s see what we’ve got coming up this week.
Monday – Clean + hang clean complex, similar to last Thursday’s snatches. Using a percentage of the cleans for the triplet that follows. It should get the heart pumpin’!
Tuesday – Strength day. Deadlifts – conventional, not snatch grip – and push jerks.
Wednesday – No strength today. Triplet with some heavy clean and jerks and gymnastics work.
Thursday – Working on weighted dips, strict dips. Kettlebell workout follows. Double the fun.
Friday – No strength component, but giving everyone a chance to work on muscle ups – bar or ring. Don’t have any? We’ll get you working on some transitional work, which you’ll use in the workout.
Saturday – Front squats for strength followed by a triplet with a dumbbell – get used to seeing 50/35 as the Rx weight – and your jump rope.
Sunday – Hero + Gainz club
Let’s have another great work – government shutdown or not!
