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Week of 01/25/21

A Week For Squat Lovers

This week we are kicking off our next strength cycle. The four movements we will be focusing on are going to be the back squat, the front squat, and the deadlift. The split jerk will be accompanying the back squat on strength day. The last time we tested our 1RM back squat, front squat, and deadlift was in December 2019, so it's been awhile. Let's focus on building up to a very challenging set of one, but take it slow. Understand that we are going to have the next seven weeks to improve our depth, build leg strength, understand how core stability plays into our squats, and get comfortable in the bottom of an uncomfortable squat.

How are you sleeping? We have all heard that eight hours of sleep is what we should aim for, but number is pretty individual dependent. How much someone actually needs to be sharp, focused, and maintain a healthy balance tends to vary a bit more than just a straight eight hours. This CNN article touches on a number of different types of sleep, and also how to attain them. In the cycle of wellness I talk a lot about with our nutrition clients, sleep is a big part of the puzzle. Sleep lets your muscles recover, improve exercise performance, properly burn calories, set your mood for the following day, prevent weight gain, boost your immune system, and so much more.

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 25, 2021
    STRENGTH
    front squat: 1RM (test)

    Last done on 12/02/19.

    WOD
    5RFT
    21/15 calorie row
    15 box jumps (24/20)
    10 pull-ups
    3 cleans (65% of 1RM)
    Tuesday, January 26, 2021
    SKILL
    20 sec on, 10 sec off for 3 rounds…
    v-ups
    lemon squeezes
    hollow rocks
    supermans
    1 minute rest, then…
    max plank hold (NTE 1 minute)

    WOD
    50-40-30 double unders
    20-16-12 toes-to-bars
    20-16-12 alternating kb push presses (35/26)
    Wednesday, January 27, 2021
    STRENGTH
    deadlift: 1RM (test)

    Last done on 12/04/19.

    WOD
    14min AMRAP
    2-4-6-8-10…
    mb cleans (20/14)
    russian twists (20/14)
    burpee box step-overs (20/14)
    Thursday, January 28, 2021
    SKILL
    9-8-7-6-5 strict pull-ups (2 of 6)

    WOD
    20min EMOM
    MIN 1: 15/10 calorie row
    MIN 2: 10 atomic sit-ups (25/15)
    MIN 3: 10 plate push-ups
    MIN 4: 10 overhead walking lunges (25/15)
    Friday, January 29, 2021
    STRENGTH
    split jerk: 3×8 @ 50% of 1RM
    then
    back squat: 1RM (test)

    Last done on 12/06/19.
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