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Week of 01/18/21

A Break Between Cycles

Welcome to another deload week! If you have joined our community since this current strength cycle began, then we use a deload week as a break from our strength cycle before the next one begins. Our next cycle is going to be back squat/split jerk, front squat, and deadlift. If you're a lover of squats, then this is your favorite 8 weeks!

How do you feel about New Year's Resolutions? When it comes to health and wellness being tied into a New Year's Resolution, I've never been a fan. Mainly because people tend to completely up-end their current lifestyle to make pretty drastic changes in their lives. And this article from CNN touches on that, as well as other issues, but also suggest ways to stick with it if you're starting to lose steam this far into January. In the seven years we have owned 13S, the best progress I have seen in someone's overall wellness is accomplished with small, consistent changes.

  • - If you drink too much soda, try switching some of those cans to seltzer.
  • - If you go out to dinner too much, try reducing that by once or twice a week.
  • - If you like to cook, but you're bored making the same meals, find a easy meals cookbook that keeps things simple with a limited amount of prep work and ingredients.
  • - If you come home from work and lounge on the couch, try using the first hour after work for physical activity a few times a week to start.

By taking what you know, and what you're already working with, and building on those healthy habits slowly you will gradually turn those small habits into a new healthier lifestyle.

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 18, 2021
    SKILL
    8-7-6-5-4 strict pull-ups (1 of 6)

    WOD
    00:00 to 08:00
    600m row
    max back squats (60% of 1RM thruster)
    3 minute rest
    11:00 to 18:00
    500m row
    max front squats (55% of 1RM thruster)
    3 minute rest
    21:00 to 25:00
    400m row
    max thrusters (50% of 1RM thruster)
    Tuesday, January 19, 2021
    SKILL
    10min EMOM – core work
    8-10 sit-ups
    max plank hold to the top of the minute

    WOD
    8RFT
    10 russian swings (70/53)
    15 pull-ups
    20 double unders
    Wednesday, January 20, 2021
    SKILL
    choice skillwork

    WOD
    18min AMRAP
    18/14 calorie row
    12 hang power cleans (50% of 1RM)
    6 burpee box jump overs
    Thursday, January 21, 2021
    SKILL
    2RNFT
    6-8 single-arm kb turkish sit-ups (each side)
    6-8 single-arm kb z press (each side)
    6-8 half-kneeling kb windmills (each side)

    WOD
    Every 3 minutes for 7 rounds
    10 push-ups
    10 sit-ups
    10 air squats
    10 box side-steps
    10 ring dips
    10 jumping lunges
    Friday, January 22, 2021
    SKILL
    3×10 front rack lunges

    WOD
    5RNFT
    max bench press (50% of 1RM)
    20 burpees
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    173 Washington Street, Morristown, NJ 07960

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