Week In Preview, September 5th, 2021

“In every day, there are 1,440 minutes. That means we have 1,440 daily opportunities to make a positive impact.” 

– Les Brown

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Supplement Spotlight

Do you get down with the D? 

If you don’t you’re missing out! Vitamin D not only plays critical roles in bone health, but supports immunity and muscle function. Some studies state that nearly 42% of Americans are Vitamin D deficient.

 

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Weekly WODs: 

Monday

Crossfit  – Honor The Thirteen

 In today’s workout we’ll honor the soldiers, sailors, and Marines who were lost in the cowardly Kabul attacks. We’ll be performing a Hero WOD to pay our respects. Bring your best effort and honor the fallen with 8 rounds of wall balls, rowing, and toes to bar.

Burn 

For Time

400m Run

30 Alt. DB Snatch

300m Run

26 Alt. DB Snatch

200m Run

20 Alt. DB Snatch

100m Run

16 Alt. DB Snatch

50m Run

10 Alt. DB Snatch

-16:00 Cap-

Tuesday

Crossfit  – Deadlift Test Day + Rowing Pains

We are retesting our 10 rep max deadlift today along with performing a sprint style workout. Today’s chipper is all spice and nothing nice. Athletes will have a calorie row that is book-ended by high volume deadlifts. If you aren’t holding your hammies after this one you did it wrong!

Burn 

5 MIN AMRAP

3 Manmakers

6/4 Cal Bike/Row

-Rest 2:00-

Repeat

Wednesday

Crossfit – Strict Press Test Day + Double Down

Another day, another test! We’ll be hitting the heaviest 10 rep strict press possible followed by a 4 set sweat session.  Get ready for strict press, plate ground to overhead, and double-unders!

Burn 

AMRAP x 13:00

10 Up Downs

15 Push Ups

20 DB FR Lunges

Thursday

Crossfit – Pull N’ Pray

We often board the rower and pull and pray without any regard to our pacing. Today’s session allows athletes to dial in pacing on the rower or bike to achieve more efficiency. We will also be developing our strict pulling skills with pull-ups and bar hangs. Athletes should be prepared to see specific guidance on stroke rate and RPMs for this workout.

Burn

3 Rounds For Time

20/15 Cal Bike/Row

10/10 Suitcase DL

25 Sit Ups

-14:00 CAP-

Friday

Crossfit  – Squat Test Day + Leadpipe

Some athletes may not be sure if we are testing cardiovascular endurance or strength in today’s back squat test. We’ll be breathing heavy and trying to maintain our bracing throughout all 1o reps of our test today. Our conditioning for today is gonna make the legs heavy! We have running intervals, walking lunges, up-downs, and Russian Swings in our post-strength sweat session.

Burn 

EMOM x 15:00

MIN1: KB Front Rack Hold

MIN2: Up-Downs

MIN3: Ring Row

MIN4: Air Squat

MIN5: Plate Ground to OH

Saturday

 Crossfit 

Today we remember 9/11 with our annual WOD! This workout is a long grind of barbell movements, gymnastics, rowing, and running. Today’s workout is “get in where you fit it” and we are more concerned with quality movement than being on the leaderboard.

Burn