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NewsWorkout

Week of 11/30/20

Welcome back, Lily!

If you were with us when we closed up shop on Elm Street then you most likely had the chance to meet one of our newest coaches, Lily, before we closed up shop. We are thrilled to announce that she will be joining us once again. She will be taking over Thursday nights, and I will be switching to Tuesday nights.

How much, and what type of, exercise should be doing right now?  Krysta passed along this article, "Here's the type and amount of exercise you need, WHO advises" from CNN's Health section. It discusses the current recommendations that the WHO (World Health Organization) is suggesting we all aim for in our current climate. The organization released new physical activity guidelines recommending that adults get at least 150 minutes — that's 2.5 hours — of moderate to vigorous physical activity weekly. The WHO previously recommended that adults ages 18 to 64 do either at least 150 minutes of moderate exercise or minimum 75 minutes of vigorous exercise each week, and those previous recommendations were made for healthy adults. The new recommendations now include people living with chronic conditions or a disability. "Being physically active is critical for health and well-being — it can help add years to life and life to years," said WHO Director-General Dr. Tedros Adhanom Ghebreyesus in a news release. "Every move counts, especially now as we manage the constraints of the COVID-19 pandemic. We must all move every day — safely and creatively." Movement is medicine ... keep moving, folks!

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, November 30, 2020
    STRENGTH
    Hang Power Clean: 5×5 @ 75% of 5RM

    WOD
    7min AMRAP
    150m row
    10 kb push presses (35/26)
    10 box side steps (2-for-1)
    2 minutes rest
    7min AMRAP
    10 double unders / 30 singles
    10 mb cleans (20/14)
    10 jumping lunges
    Tuesday, December 1, 2020
    SKILL
    7-6-5-4-3 unbroken toes-to-bars (2 of 6) or
    12-10-8-6-4 unbroken push-ups (2 of 6)

    Each week for six weeks, we are going to mix in some bodyweight work, like we did in the past with the goal to go unbroken. Aim to use the same modification for the whole series. A push-up alternative will be 7-6-5-4-3.

    WOD
    20min EMOM
    MIN 1: 10/7 calorie row
    MIN 2: 3 cleans
    Wednesday, December 2, 2020
    STRENGTH
    Bench Press: 5×10 @ 65% of 1RM
    then
    Snatch: 5×5 @ 70% of 5RM
    Thursday, December 3, 2020
    SKILL
    choice skillwork

    What skill have you been looking to work on? It could be anything … 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 Shawn/Lily will give you a few tips to think about.

    WOD
    30-20-10
    deadlifts (30% of 1RM DL)
    box jump overs (24/20)
    2 minutes rest
    30-20-10
    russian swings (70/53)
    ring dips
    Friday, December 4, 2020
    STRENGTH
    Power Snatch: 5×5 @ 70% of 5RM

    WOD
    10-8-6-4-2
    atomic sit-ups (25/15)
    strict pull-ups
    overhead lunges (25/15; 2-for-1)
    knees-to-elbows
    Tags: , ,

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    (860) 944-0096
    173 Washington Street, Morristown, NJ 07960

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