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NewsWorkout

Week of 09/21/20

Thank you all for a great first week!

Isn't it nice to not have to worry about rain anymore? Is it also odd that is has almost not rained once since we moved inside?

Thank you all for a great first week! It has been fun getting back inside, getting back on the rig, kicking off the strength cycle again ... and so many more things we had on pause during quarantine and being outside.

Anyone who has seen me squat much in the past few years knows that I have been squatting to plates and a medball for awhile now. Through simply starting to squat more (especially dropping into a squat hold at work every time I get up from my desk) I have gradually started to reduce the pain in my right knee (which is what caused me to raise my squat depth). A LOT of what we can do to improve our basic body mechanics are things we can do at home or work a few minutes at a time and a few times a day. Here is a great post talking about squatting variations, tips, tricks, techniques, and drills you can do at home to loosen your hips, gradually get more comfortable in the bottom of your squat.

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, September 21, 2020
    SKILL
    choice skill work

    It’s been awhile! What have you been looking to work on since the quarantine, and are excited to be able to now that we’re back inside … pull-ups, toes-to-bar, rope climbs, dips, double unders … whatever it is, come with an idea of what you’d like to work on and our coaches will give you a few tips to think about and a rep scheme to help you practice.
    WOD
    10-9-8-7-6-5-4-3-2-1
    plate push-ups
    russian swings (53/35)
    atomic sit-ups (25/10)
    Tuesday, September 22, 2020
    STRENGTH
    Overhead Squat: 5×10 @ 50% of 1RM
    then
    Press: 5RM
    Wednesday, September 23, 2020
    STRENGTH
    Thruster: 5RM (test)

    WOD
    20 power snatches (50% of 1RM power snatch)
    20 bar-hopping burpees
    20 push presses (same weight)
    20 bar-hopping burpees
    20 cleans (same weight)
    Thursday, September 24, 2020
    SKILL
    3RNFT – core work
    10 v-ups
    20 sit ups
    30 sec hollow hold
    40 sec plank

    WOD
    30 seconds on, 10 seconds off
    box jumps (24/20)
    kb snatches (35/26)
    2 minute rest
    30 seconds on, 10 seconds off
    jumping squats
    single-arm russian swings (35/26)

    We are going to be performing 8 rounds of each movement, not couplet.
    Friday, September 25, 2020
    STRENGTH
    Push Press: 5RM

    WOD
    Every 4 minutes for 4 rounds
    200m run
    10 T2B
    10-8-6-4 hang power cleans

    Aim to start your barbell at 50% of your 1RM hang power clean, with the goal to lift heavier each time you return to the barbell.
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    info@crossfit13stars.com
    (860) 944-0096
    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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