The week ahead.. January 7th

Hey Old Cityzens!

I hope you had another great weekend and spent some time outside. I feel spoiled with this awesome weather! As a native Michigander, even though I’ve lived in DC for nearly 16 years now, I feel like I’ve lost my Michigan blood and the ability to withstand cold weather. I’ll take these mild temps and ride them through Spring! Yeehaw! I’m sure the day will come when winter finally arrives in full force. Until that happens, I’ll keep my flannel lined jeans tucked away. Yeah, I have flannel lined jeans and they’re comfy as hell!

Speaking of winter and cold, here’s my weekly reminder that we’ll still continue to run outside and do heavy carries outside and use the neighborhood sidewalks. Prepare for it. Bring an extra top if you need one that’s easy to slip on and maybe some gloves. This may or may not be a heads up that we’ll be going outside sometime this week.

Bringing the discussion back inside, if you notice that we’ve wiped clean the Goals/PR board. I mentioned in last week’s blog post to start thinking of SMART goals – specific, measurable, achievable, relevant, timely. Do you have 2-4 you can add to the board? In addition to adding them to the board, tell someone what you’re doing to work towards those goals. Work with a coach, work with a member in the same class to hold you accountable. Start off 2019 on a good note.

With that said, let’s see what’s coming up this week..

Monday – Back squats for 5s and a dirty little couplet of burpees and dumbbells to follow.

Tuesday – Long workout today, but with a twist as it’s done as an interval – 4 rounds with 3 min rest of 4 movements.

Wednesday
– Deadlift for 2 and a 21-15-9 doozy with some deadlifts and cleans

Thursday
– Back to pressing for 5s and a couplet similar to CF Open workout 17.5

Friday – Double strength day of a power snatch and overhead squat complex followed by some front squats. Tossing in a little fun cashout if you want to participate.

Saturday – Our second long day with some heavy carries, HSPU and DB clean and jerk.

Sunday
– Open gym + Gainz club + Hero WOD + Yoga

Let’s have another great week!

By |2019-01-07T01:39:27+00:00January 6th, 2019|Blog, General, Gym News, News|