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Week of 10/26/20

Our 1RM re-tests are next week!

Time flies when you're putting weight over your head. It's been almost 8 weeks since we've been in our new space, which means we're almost at the end of our strength cycle. If you have even hit half of the classes where we are working on our press, push press, or thruster, you're almost guaranteed to see an improvement in your 1RM numbers. So, aim to hit 1 or 2 of our strength sessions this week, and then come to as many of the 1RM tests next week to see how your strength level has improved since 7 weeks ago!

Are you an impatient person? According to this CBS News article, it sounds like a lot of us are. I was speaking with a new member today, and emphasizing the importance of taking things slow when joining 13 Stars. And how fitness is a series of many small steps. And it's when you try and take those big leaps in your fitness that injuries tend to occur. The article discusses the many problems that humans can face when impatience becomes a regular part of your life ... problems like "anxiety, illness, injury, loneliness — and even death." Fortunately, the article also discusses ways to combat impatience, and the reasons behind them are also discussed. Take a look!

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 26, 2020
    STRENGTH
    Push Press: 3×3 @ 90% of 3RM

    WOD
    10min AMRAP
    10 front squats (40% of 1RM)
    10 burpee over barbell
    10 pull-ups

    The front squats should be done from the ground.
    Tuesday, October 27, 2020
    SKILL
    9-8-7-6-5 unbroken strict pull-ups (5 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
    4RFT
    6 deadlifts (135/95)
    4 hang power cleans (135/95)
    2 shoulder-to-overhead (135/95)
    10 lateral jumps over the bar
    200m run
    Wednesday, October 28, 2020
    STRENGTH
    Overhead Squat: 3×5 @ 65% of 1RM
    then
    Press: 3×3 @ 90% of 3RM
    Thursday, October 29, 2020
    SKILL
    3RM weighted push-ups

    WOD
    1mile run
    then
    30-20-10
    lunges
    push-ups
    air squats
    sit-ups
    Friday, October 30, 2020
    STRENGTH
    Thruster: 3×3 @ 90% of 3RM

    WOD
    30 seconds on / 30 seconds off for 8 minutes
    max 1-arm russian swings (35/26)
    max mb step-overs (24;20/20;14)
    2 minutes rest
    30 seconds on / 30 seconds off for 8 minutes
    max 1-arm kb snatches (35/26)
    max box jump overs (24/20)

    Alternate arms as you see fit. Complete the swings for 30 seconds, take 30 seconds rest, then complete the step-overs for 30 seconds, take 30 seconds rest. and continue. If 1-arm russian swings are not in the cards, then work on 2-arm russian swings.
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