Week of 4/3 – 4/8

Been awesome to see some great PR’s as of late!

Gym News: Another solid article by Joel Jamieson. http://www.8weeksout.com/2017/03/28/make-progress-every-single-day/ I have become a big fan of Joel’s take on training and see him as the voice of reason in an industry that has really lost sight with the “go hard or go home” attitude. I used to subscribe to that thinking but have matured beyond it to realize that there are many different paths to the same goal. Some more sustainable (and enjoyable) than others. I do believe that longterm consistency always trumps intensity. I have often said that if  Crossfit is defined as “constantly varied, functional movements, performed at high intensity,  then my personal approach would be more along the lines of “somewhat varied, functional movement….performed at constantly varied intensities”. Some days are hard… some are easy (aka balance) which to me promotes a healthier and steadier approach to longevity. Anyway, great article worth the 5-10 mins to read.

And if you have time…my other favorites are


Monday 4/3

Performance & General Fitness
Teams of 3 – AMRAP 12 Mins
P1: Max Rope Climbs
P2 Pacer: 1 Lap Burpee Sandbag Squat Clean & Toss
P3: Rest

4 Min Intermission

Teams of 2 – AMRAP 12 Mins
P1: Max Cal Ski
P2 Pacer: 1 Lap Sandbag Drag
P3: Rest

Tuesday 4/4

Russian Swings 53/35#
Row Cals
1 Min Rest Between Rounds

General Fitness
Option for  40-30-20-10 Reps & 20 Min Optional Cap.

Wednesday 4/5

Every 3 Mins for 15 Mins (5 Rounds) Barbell Complex for Load.
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to OH
5 Bent Rows

*Ascend each Round to establish the heaviest set “unbroken”

General Fitness
Every 3 Mins for 15 Mins (5 Rounds)
5-7 DB Deadlifts
5-7 DB Hang Power Cleans
5-7 DB Front Squats
5-7 DB Shoulder to OH
5-7 DB Scotty Bobs

Work up to a weight that is challenging. Sets can be broken up.


10 Min Airdyne Relay – Teams of 3-4
Shuttle Run to Airdyne
20/12 Cals Airdyne
Shuttle Run to tag out.

Thursday 4/6

Performance & General Fitness
3 Mins Max Slamballs
3 Mins off
3 Mins Max Gimme Gimme
3 Mins off
3 Mins Max Cal Row
3 Mins off
2 Mins Max Slamballs
2 Mins off
2 Mins Max Gimme Gimme
2 Mins off
2 Mins Max Cal Row
2 Mins off
1 Min Max Slamballs
1 Min off
1 Min Max Gimme Gimme
1 Min off
1 Min Max Cal Row
1 Min off

Friday 4/7

Performance & General Fitness
Teams of 2 – 5 Rounds or 20 Mins
P1. Pacer – 400m Run
P2. AMRAP 5 KB/DB Snatches R/L & 5 Burpee Pull-ups

Core Circuit
4 Rounds
30 Seconds Plank-ups
30 Seconds Side Plank R
30 Seconds Side Plank L
30 Seconds Rest

Saturday 4/8

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.

Sunday 4/9

Performance & General Fitness
50/20 Front Squat/ Scotty Bob’s

You will spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps on the Squat. You will match the squat reps with scotty bob reps. Meaning if you do 5 squats you have to do 5 scotty bobs before moving on. If you get over 50 Reps before the 20 mins is up you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use Double KB’s

General Fitness
AMRAP 20 Mins For Quality
10 Goblet Squats (AHASP)
5 Scotty Bob’s (AHASP)
200 M Row

Movement WOD for the Week

30-60  Mins @60%
5 -10 Min Row/ Ride
5 Min Banded Floor Stretches

Remember: This workout is designed to be an active recovery day. If you’re not feeling your best or have residual soreness from a previous workout…this is a great option to get the blood flowing and maintain a positive attendance routine.  The Movement WOD is meant be completed at a moderate (conversational) pace and is open to interpretation with movement selection.

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