Week of 03/09/20

Thank you!

Even though I said all of our thank yous yesterday in person I wanted to follow up and say how thankful I am, how proud I am, and how inspired I am by everything that happened yesterday (and leading up to yesterday).

We had first time competitors. We had folks who have moved away come back and hang with us for the day to see some old friends. We had family and friends come and cheer on their athletes. We had coaches competing alongside friends. We raised money for two great causes. We had cheers, PRs, and even a photo finish for the finals. Everything we could have asked for in a day.

People can work out anywhere. But it's the community of people that will keep you coming back. And our community certainly keeps me coming back! I own the place, and I don't like working out there alone. I love the classes. I love the coaches. I love the personalities that make up our community. It's the best part of the 3rd floor.

I hope you all enjoyed the day. I hope you all got a good night's rest last night. I hope you all are drinking a LOT of water today and getting your energy stores back up with plenty of quality foods. And I hope I see not 1 competitor at the gym tomorrow (and maybe even Tuesday) ... even though I already see plenty of you signed up for class.

Thank you all for making CF13S what it is. And I hope you are looking forward to next year as much as we already are!

-Brian & Julie

PS: final results ... https://www.conquestevents.net/events/13s-fittest-2020/questbox

Monday, March 9, 2020
10min EMOM of handstand work

Depending on your current comfort level of being upside down we have a few options ready for you. A few options are free-standing handstands, deficit HSPUs, HSPUs, handstand using the wall, kicking up and holding for a few seconds, pike push-ups using a box, etc.

15min AMRAP
8 burpees over parallette
8 hang power cleans (40% of 1RM; from rig)
25 double unders
8 push press (40% of 1RM; from rig)

16min AMRAP
2,4,6,8,10… push-ups
1,2,3,4,5… atomic sit-ups (25/15)
Tuesday, March 10, 2020
Push Press: 5×5 @ 90% of 5RM

800m-600m-400m row
30-20-10 T2Bs
30-20-10 wall balls (20/14)

4 farmer’s carries down & back (35/25; plate pinch)
10 kb push presses (35/26; each hand)
10 kb deadlifts (70/53)
30 second plank hold
1000m row
Wednesday, March 11, 2020
3RM weighted push-up

Every 45 secs for a max of 10 rounds.

P1: 25 double unders
P2: 20 wall balls (20/14)
P1: 10 T2KBs
P2: 10 bench presses (50% of 1RM)

This is a partner workout! Your partner must complete their first move before you can move to your second. Each time the bench presses are completed that = 1 round. Each partner will do each movement 2x. The scale for 25 double unders will be 75 singles.

16-14-12-10-8 kb squats (53/35; each hand)
20 lunges
150m row
Thursday, March 12, 2020
Hang Power Clean: 5×5 @ 70% of 1RM
Press: 5×5 @ 90% of 5RM

500m row
3 rounds
20 russian swings (53/35)
15 pull-ups
10 burpee box jump overs (24/20)
500m row
Friday, March 13, 2020
Thruster: 5×5 @ 90% of 5RM

kb complex (53/35; left side)
3 body blasters
kb complex (53/35; right side)
3 body blasters

The kb complex is going to be 2 russian swings, 2 cleans, 2 squats, 2 push presses, and back down.

A body blaster is a burpee, to a pull-up, to a knees-to-elbow.

Every 2 minutes for 10 rounds
50 double unders
6 mb squats (20/14)
10 push balls (20/14)

The scale for double unders will be 100 singles.

*Every athlete should get at least 20 seconds of rest.
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