Hey Old Cityzens!
Well.. another week of the Open behind us with 3 workouts to go. Have we seen the last of the dumbbells? Will this week be a repeat workout? Keep an eye on the CrossFit Games website for Thursday’s announcement.
Speaking of announcements, I hope you’ve been paying close attention to our Facebook page as Sean has been putting out a lot of great content especially surrounding Dr Mike’s visit. BUT hopefully you didn’t miss the live video on Wednesday with an update on the new space at 1007. If you did – check it out NOW!
One other thing to mention is that I’ve been including some blog posts about my racing and training leading up to a big 100 mile trail run in May. The latest installment was posted this (Sunday) morning. WARNING – it’s long. Well, how about this.. the length is appropriate for the length of the race I did last weekend, which was 71 miles. If you have a spare 15 minutes, check it out.
Okay.. let’s move onto the workouts for this week..
Monday – Just remember that I’ve been programming workouts with dumbbells long before announcement of dumbbells being used in the Open. Also, some unilateral work (link).
Tuesday – BARBELLLZZZZZ… heavy ones, too! Let’s see how that grip strength is, too.
Wednesday – If you follow the pattern, then you know that strength today is… squats.. it’s back squats. And next week it will be on Thursday.. then Friday (maybe.. ) Workout following is a good complement to heavy squat.. aka, lighter squatty stuff.
Thursday – Press *always* follows back squat day. Sorry not sorry for no *spoiler* alert, but we’ve been following this pattern since October, sooo..
And then we’ve got a chipper workout. What’s a chipper workout you ask? LINK!
Friday – CrossFit Open Workout 17.3.
Saturday – A little twist on the Bear Complex.
Let’s have a good week, folks!
Show up, do work.
