Week In Preview – July 3rd, 2017

“Your life is a reflection of your habits. If you want different results, choose different habits.” — Unknown

WIP Highlights

It’s the start of the month!  That means your newsletter is coming.  Be sure to check your e-mail this week to see all the events, changes, and athlete accomplishments for the month!  Our new wrist wraps look really cool and can help with your wrist pain.  Hydration is really important, and that’s why it’s your first nutrition challenge for SOGO!  Only 1 class on Tuesday, which moves our nutrition seminar to Thursday, along with the new CFK Endurance time!


Make sure to get your order in for your wrist wraps by Monday July, 3rd.  We try to order only what we need!  We’ve also got a new shirt design coming out soon, so keep your eyes out for that one!


It’s finally here!  Your 6-week challenge begins today!  Before we get into the workouts, let’s figure out where we’re starting.  Under each of these headings, see if any point or combination describes you:


  1. New to Crossfit- In your first 5 weeks
  2. Inconsistent in attendance
  3. Time Off…i.e vacation, work travel…etc
  4. Injured
  5. Lack of mobility to perform full range of movements


  1. Consistent in training
  2. Well trained
  3. Uninjured


  1. Advanced Athlete
  2. Full working knowledge of movements, progressions, and posses all the necessary skills

Don’t be afraid to be a little conservative!  Follow these divisions week-to-week in the challenge to get the most appropriate stimulus.  In addition to your new physical challenge each week you will also receive a nutritional challenge.  So here it goes!

Week 1

Nutrition:  It’s hot outside, and you’re going to be spending a lot of time outside, so your first challenge is to drink half your body weight in ounces of water a day.  So if I am a 200 lb male, I will drink 100 ounces of water a day!  Not so bad.

Physical: time to practice some looooong, slow distance, which we don’t always get in CrossFit.

Novice Accumulate 4000 m in a Run or Row

Rx Accumulate 5000 m in a Run or Row

Rx+ Accumulate 5000 m in a Run or Row

You may accumulate these meters in any way you choose, but we do encourage most of you to try and knock them out in big chunks over the weekend by going to a park or trail, even a hike!  However, if you want to do it in smaller segments you are welcome to knock it out as your warm-up or cool-down around class times.  That’s a great habit to build.  Don’t forget, any running during the WOD, or even the group warm-up run, does not count toward your total!


Want to really crush the SOGO challenge?  Get your nutrition in line!  Coach Sara has a nutrition seminar this Thursday at West at 6:30 p.m.!


Know what else is coming to EVERY Thursday at 6:30?  If you haven’t heard, Coach Mary’s Endurance class has moved from Saturday mornings to Thursday evenings!  If you’ve never tried a class, talk to a coach or just drop in!  She will help you get better at running itself, or in WODs.

The Week Ahead

Monday – Back Squats

Alternating rep schemes on back squat, 8-4-8-4-8 while going up and down in weights.  Focus on being aggressive with the bar from the first lift, not just casually lifting because the weight is lighter!

Tuesday – 4th of July!

Only one workout today at both locations, 9 a.m.!  The workout is 1776!  In teams of 3, 60:00 AMRAP with power cleans, air squats, and sandbag runs!

Wednesday – Rowing Test!

Test your 2k row time!  Then get some handstand skills in after the workout.

Thursday – 50, but not the Filthy 50

50 of everything today.  Single arm overhead carries, sumo deadlift high pulls, box jumps, and goblet squats!  This is a long chipper with some odd movements thrown in.

Friday – G.I. Jane

100 burpee pull-ups for time!  Capped at 20 minutes!

Saturday – Partner Shoulder Work

10 rounds with a partner, alternating full rounds.  Everything should be unbroken, so scale weights accordingly!  10 push jerks, 20 wall balls, 40 double unders.

That’s the week!  Be sure to check your e-mail this week for the Newsletter!  If you have any last minute additions such as athlete accomplishments, e-mail Coach Scott!

See you on the floor!

-Coach Scott

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