Hey Old Cityzens!
Quick reminder about the schedule for tomorrow. We’ll only be doing the workout Murph during two classes – 8AM and 930AM. One of the FEW times we have an 8AM class. On Tuesday it’s back to business as usual with the normal schedule the rest of the week.
Reminder about Murph. The workout is as follows.
For time
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*If you have body armor or a 20# weight vest, wear it.
This workout isn’t for the faint of heart. I *highly* recommend those new to CrossFit to scale this workout in some fashion. “New to CrossFit” is a bit vague, so I will add to that to include haven’t been coming regularly or get really, really sore after workouts. Does this mean you *have* to scale it? No! This is merely a suggestion, and I say it not just as a coach, but as a member. If I ever question whether or not I should scale a workout, a question that comes to mind is on the back of our tshirts – will this prepare me for life? You might wonder how a workout like this prepares anyone for anything, but I think of it this way – will a high volume or heavy workout crush me to the point that it prevents me from doing everyday activities and living the life I want to live? There is no shame in scaling by reps (half/quarter) or movement (ring rows, knee push ups), or going unweighted, because you’re still going to get in a kick ass workout.
Enjoy the post-workout beer and swap stories before going about your day. Remember the reason for the day by paying respects to our country and the fallen service members who gave the ultimate sacrifice.
Tshirts
Try on the sample shirts up by the FitAid fridge. Post your size by gender (women’s Med, men’s large, etc) in the post on Facebook in the Community group. They’ll be $25 and the order will be made on Friday, June 1st. We’ll probably add a sign up sheet by the fridge, but don’t put your name/size there if you’ve already filled it out on the FB page.
Zen Planner
Emails went out May 18th about the new online portal system that replaces Pike13. Please find that email and use the link to login and update your payment info. We’re moving away from credit cards and only accepting ACH billing for reasons outlined in the email. What’s great about Zen Planner is the ability to track workouts online. I’ve done some testing with it – and it will take a little bit to get used to – but I think you’ll like what it has to offer as we control the movements and workouts that are added. So no need to guess if it’s an odd ball movement like “double KB see-saw press lunges”. Not to say that we’ll be doing that anytime soon, buuuuuttt… 😉
On that note!!!
Let’s take a look at the strength layout for this week. Workouts are being tweaked, so they might change slightly from what’s written. I’ll update as soon as final changes are made. Only the best for our members!..
Monday – Murph – link to some suggested rep schemes.
Tuesday – Push press to a heavy 5 followed by some heavy carries.
Wednesday – Warming up your posterior for deadlifts (TOMORROW) with RDLs – romanian deadlifts.
Thursday – Deadlift day – building back up with 85% x 2 with a 3 x 3 to follow at a *slightly* lower weight E2MOM.
Friday – No strength, little chipper.
Saturday – Back squat to a heavy 5.
Sunday – Open gym + Gainz Club + Hero WOD + Yoga.
Let’s have another great week!
