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Week of 01/11/21

Avoid the sophomore slump!

Week 2 is upon us for the Wellness Challenge. If you're unfamiliar with the term the "sophomore slump" it usually refers to any second (or "sophomore") effort that doesn't live up to the first. So in this case, are we able to hold on to our incredible first week numbers in the second week? It is very easy to be excited about something when it's new and sexy, but it's the folks who are able to convert that newfound passion and the behaviors that came with it into habit that will be successful. Both during this challenge, and after. Keep it up, folks!

Are you a dog lover? Well, then you would have one more reason to love the Paleo Diet. Scientific American recently released an article that, in a nutshell, says in the early days (and I do mean early) hunters and gatherers would have had a much easier time finding protein sources than fat and carbohydrate sources. Because of this they would have had plenty to go around for friends of all species. Leaving plenty for wolves that might be lingering close by to take part in the feast when scraps were thrown their way. And in doing so, beginning the domestication of wolves and then dogs.

Important Indoor Class Information
THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:
  • Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.
  • If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.
  • Try to minimize moving between evening and morning classes to limit additional exposure in the community.
  • Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.
  • Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.
  • THINGS TO KEEP IN MIND AT THE GYM:
  • Please wait outside if a current class is inside finishing up.
  • Your temp will be taken daily. Must be less then 100.4 degrees.
  • Hit the hand sanitizer.
  • A mask is required inside. No mask = no class.
  • Please bring a change of shoes. Change on the front benches. Leaves your outside shoes there. Head for your workout space.
  • Anything you bring in must be brought back out daily.
  • No children. No spectators.
  • ITEMS PROVIDED FOR YOU AT EACH CLASS:
  • Hand sanitizer
  • Disinfectant spray bottle
  • Gym towel to wipe down equipment and area
  • Bucket to keep everything in
  • Monday, January 11, 2021
    STRENGTH
    Power Snatch: 1RM (re-test)

    WOD
    3RNFT
    5 deadlifts (75% of 1RM deadlift)
    max effort HSPUs
    5 deadlifts (75% of 1RM deadlift)
    max effort ring push-ups
    5 deadlifts (75% of 1RM deadlift)
    max effort push-ups
    Tuesday, January 12, 2021
    SKILL
    4x250m row with 1 minute rest after

    WOD
    4RFT
    20 mb sit-ups (20/14)
    20 mb step-overs (20;20/16;14)
    20 mb cleans (20/14)
    20 mb lunges (20/14)
    Wednesday, January 13, 2021
    STRENGTH
    Hang Power Clean: 1RM (re-test)

    WOD
    10RFT
    8 goblet lunges (53/35)
    7 russian swings (53/35)
    6 kb snatches (53/35)
    30 seconds rest
    Thursday, January 14, 2021
    STRENGTH
    Bench Press: 3×3 @ 90% of 1RM
    then
    Snatch: 1RM (re-test)
    Friday, January 15, 2021
    SKILL
    2RNFT
    10 strict toes-to-bars
    10 second hanging l-sit
    10 alternating knee tucks
    10 hanging hollow body hold with 1 second pause

    WOD
    12min AMRAP
    21 deadlifts (50% of 1RM push press)
    15 front squats (50% of 1RM push press)
    9 push press (50% of 1RM push press)
    1 rope climb
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