The week ahead.. March 27th
Hey Old Cityzens!
First off.. CONGRATS to ALL of you for making it through the 5-weeks of the CrossFit Open workouts. Whether you did 1,2, or all 5 workouts scaled or Rx, it’s a great way to see how well you handle new(er) movements or those we don’t do frequently – DB power cleans, burpee box jump overs – as well as some of the higher skill gymnastic movements, such as handstand push ups and bar muscle ups. Take a look at those workouts, assess how you did, and something every day you coming in to improve on ONE thing. Test yourself again after Memorial Day, Labor Day, and Thanksgiving, to see where you’re at. I challenge you. For me, it’s working on pull ups. My goal is 10 by the end of the year, so help keep me accountable.
Another big announcement is the CrossFit Total THIS SATURDAY *see link*. We’ll run it, powerlifting meet style in both the morning classes as well as from 1-3pm. I heard rumors of beer in the afternoon session. But really, when isn’t beer involved! So hit a PR and get your drink on! We’ll be using percentages going forward when doing strength movements, so it would behoove you to get to open gym or one of the scheduled times to find you 1RM of the back squat, press, and deadlift.
Okay, let’s talk about the workouts for this week..
Monday – FINALLY! A Monday workout that doesn’t include a movement from the Open WOD. But it does start with deadlifts for strength and includes a movement with a piece of equipment that rhymes with ‘metal well’.
Tuesday – Tossing in a Girl WOD that’s not a regular on our list. That one will come up next week. Remember what I said at the beginning about working on higher skill movements? Here’s your chance to get started.
Wednesday – A little running with some Oly movements. Don’t be afraid of it! Skipping running days won’t get you better at running.
Thursday – A bit of a mixed bag workout – push, pull, something heavy – following front squats.
Friday – If you thought Open WOD 17.5 was going to be thrusters and burpees, here’s it’s bastard son.
Saturday – CrossFit Total. It’s going down in both classes as well as from 1-3pm, where there will be beer. But you have to lift first to earn it!
Sunday – Hero workout. Come in and push yourself and push others.
Let’s have another great week!
Show up. Do work.
2017 03 26