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Week of 10/12/20

Halfway through this strength cycle!

This week we will be tackling our 3RM press, push press, and thruster. For the next two weeks we will be working off of those number, so keep it handy. And in 3 more weeks we will be re-testing our press, push press, and thruster to see how much we have improved. And if you have been hitting even 1 or 2 of these lifts each week you will certainly improve from where you started with our initial 1RM test.

"Relax to run faster." That might seem like a nearly impossible thing to do if you're already not great friends with running, but take a look at this article. It proposes that by letting your jaw hang loose (and even have your mouth open) along with letting your wrists hang loose that this will encourage the rest of your body which does not need to be tense while running to remain loose. Tightening up muscles which are not in use will put further strain on your body if you're already fatigued. So, makes sense to let everything else hang loose to not add any unnecessary stress!

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, October 12, 2020
    STRENGTH
    Push Press: 3RM

    WOD
    Every 3 minutes for 5 rounds
    20 calorie row
    15 back squats (50% of 1RM)
    10 burpees
    Tuesday, October 13, 2020
    SKILL
    7-6-5-4-3 unbroken strict pull-ups (3 of 6)

    WOD
    21-15-9
    power cleans (50% of 1RM PC)
    hand-release push-ups
    2 minutes rest
    21-15-9
    deadlifts (50% of 1RM PC)
    toes-to-bars
    Wednesday, October 14, 2020
    STRENGTH
    Thruster: 3RM

    WOD
    500m row
    50 double unders
    50 sit-ups
    50 double unders
    500m row
    Thursday, October 15, 2020
    SKILL
    max height box jump

    WOD
    20min EMOM
    MIN 1: 30 second overhead hold (45/25)
    MIN 2: 5 burpee pull-ups
    MIN 3: 7 kb squats (35/26; each hand)
    MIN 4: 9 ring rows
    Friday, October 16, 2020
    STRENGTH
    Overhead Squat: 3×5 @ 60% of 1RM
    then
    Press: 3RM
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