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NewsWorkout

Week of 10/19/20

Please remain vigilant!

As news of positive COVID cases continues to spread, especially here in New Jersey, we ask that you please remain vigilant throughout the day, and also when coming to the gym. Please remember to sanitize your hands and equipment, please aim to keep your mask on your mouth and nose while working out, and please remember to bring a change of shoes. If we're all doing our part, we can continue to get ahead of the virus, and make sure we're not shut down again.

If you are a shake/smoothie lover like we are, then you've probably experimented with a lot of different ingredients to jazz things up. Maybe it's to be more filling, maybe it's to make it sweeter and more enjoyable. Whatever you go for with your recovery drinks, take a look at this article for 6 items that you should avoid putting in your shakes.

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 19, 2020
    SKILL
    8-7-6-5-4 unbroken strict pull-ups (4 of 6)

    Each week for six weeks, we are going to mix in some pull-up work, like we did in the past with the goal to go unbroken. Aim to use the same modification for the whole series.

    WOD
    “Jack”
    20min AMRAP
    10 push press (115/75)
    10 russian swings (53/35)
    10 box jumps (24/20)
    Tuesday, October 20, 2020
    STRENGTH
    Overhead Squat: 5×5 @ 60% of 1RM
    then
    Press: 3×3 @ 75% of 3RM
    Wednesday, October 21, 2020
    STRENGTH
    Thruster: 5×3 @ 75% of 3RM

    WOD
    20-15-10-5 mb cleans (20/14)
    20-15-10-5 sit-ups
    25 double unders

    The scale will be 50 singles.
    Thursday, October 22, 2020
    SKILL
    2RNFT – core work
    20 seated leg raise toe touches (each leg)
    15 T2B from floor (feet don’t touch ground)
    10 sec l-sit hold on paralettes
    5 v-ups

    WOD
    800m run
    then
    5-4-3-2-1
    front rack lunges (50% of 1RM OHS; 2-for-1)
    overhead squat (same weight)
    bar muscle-ups
    then
    800m run
    Friday, October 23, 2020
    STRENGTH
    Push Press: 3×3 @ 75% of 3RM

    WOD
    10RFT
    3 hang power snatches (40% of 1RM OHS)
    7 box jumps (24/20)
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