Week In Preview – March 20, 2017

Happy first day of spring!  Longer days, warmer weather, trees in bloom, and lots of CrossFit!  Wasn’t that February, too though?

Anyway, thank you to everyone who came out and volunteered or supported on Saturday at 17.4.

IT WAS A BLAST!  If you were unable to be there, that’s too bad.  Check out some of the social media from us and other friends.  Hopefully we’ll be able to blow it up again next year!

We’ve only got one week left in the Open!  17.5 will be hosted at CrossFit First Creek in Fountain City.  If you’ve been unable to make it to even see one event, I encourage you to go check it out.

The month is almost over, so we’re putting out a call of athlete accomplishments for the month of March!  E-mail any coach or tell them in person.  It can be your own accomplishment or you can nominate another athlete.

Let’s get to the week!

Monday – Running and jumping and jumping and jumping

A long AMRAP with a 400 m run, box jumps, burpee pull-ups, and power snatches.  All explosive!  Steady pace and unloaded movements, but challenge yourself on the power snatch!

Tuesday – Squat and Press

2 rounds, 2 light weight movements.  Air squats and push press.  90 and 30 reps.  Don’t lose count!

Wednesday – Deadlift day!

Two different styles of deadlift today.  Start off finding a challenging 3 of deficit deadlifts, then work up to a challenging 3 with traditional deadlifts.  Get those hammies stretched out!  Afterwards work on some skills with toes to bar:  strict and kipping.

Thursday – Monostructural day

Large sets of double unders followed by row, ski, or bike.  Efforts should be under 3 minutes each, and take some rest in between.  Try switching it up on the different ergs!

Friday – 17.5

The final Open workout of 2017!  How will you fare?

Saturday – DT Complex

5 Rounds of DT for each partner, alternating full rounds.  But your weight will pyramid up and back down.  135/95, 155/105, 185/125, 155/105, 135/95.  Push yourself on the weights!  It should not be done in 10 minutes.

That’s it for the week!  We hope you all had a great spring break because we missed you at the gym!

Having trouble getting your veggies in every day?  You should be shooting for a serving at basically every meal.  Check out some of these ideas from stupideasypaleo.com!  I’m excited to try the fermented ginger carrots!

-Coach Scott

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