CrossFit 13 Stars

Week of November 25th

Thanksgiving Week

ADJUSTED SCHEDULE

Wed: 5:15am, 6:15am, 8:30am, 3:30pm
Thu: CLOSED
Fri: 7:00am, 8:00am, 9:00am
... all updated in Zen

We are going to push the 1RM re-test week back one week (will be the week of December 2) to give everyone plenty of class opportunities on those days to come in and re-test their 1RM back squat, front squat, and deadlift. So, next week with be an intermittent deload week. 😎

BLACK FRIDAY

Each year we run one special, our Black Friday deal. It is a 13% discount on any multi-month membership (3 months, 6 months, or 12 months) that you are interested in.

If you are interested, please shoot me an email at brian@crossfit13stars.com, and I will take care of the membership adjustment for you.

Below is some info related to questions we normally receive...

  • the deal is not valid for 10 pack memberships or month-to-month memberships
  • the lump sum is charged immediately; there is no option to pay this monthly
  • the membership begins after your current membership expires (so no time or classes is lost)
  • the offer is good for the first 13 members of our community who take advantage
  • in addition to the 13 current members, we also offer the special to 13 new faces, if anyone has a friend or family member who has been looking to join our community
  • no other discounts may be applied to this deal
  • the deal is valid when we hit 13 members, or until 12/01 … whichever comes first
  • and yes, as of this email you are welcome to take advantage of this deal, no need to wait until 11/29

Mon, Nov 25, 2019
SKILL
choice skillwork

This could be used for whatever you are looking to work on: handstands, handstand push-ups, rope climbs, muscle-ups, pull-ups, push-ups, double unders, etc. Come prepared with something you would like to work on and James will be happy to help you with some tips and tricks about how to help you progress.

WOD
21-15-9
box jumps (24/20)
russian swings (70/53)
push presses (50% of 1RM)

FIT360
6RFT
8 ring rows
10 russian swings (70/53)
12 wall balls (20/14)
then
50 double unders / 150 singles
Tue, Nov 26, 2019
SKILL
1RNFT – core work
30 kb sit-up and presses (35/26)
30 kb deck squats (35/26)
30 kb single arm get-ups (35/26)
30 kb windmills (35/26; each side)

WOD
4RFT
500m row
30 wall balls (20/14)
30 pull-ups

FIT360
20min EMOM
MIN 1: 15/10 calorie row
MIN 2: 10 atomic sit-ups (35/15)
MIN 3: 10 plate push-ups
MIN 4: 10 overhead walking lunges (35/15)
Wed, Nov 27, 2019
SKILL
10-9-8-7-6 unbroken strict pull-ups (1 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 (ie. same colored band, same combination of bands, etc) for the whole series, because the best way to see if we’re progressing is to limit the factors that are changing each week.

WOD
2RFT
25 pushballs (20/14)
25 gymnastics move you’re thankful for
25 pushballs (20/14)
20 gymnastics move you’re thankful for
25 pushballs (20/14)
15 gymnastics move you’re thankful for
25 pushballs (20/14)
10 gymnastics move you’re thankful for

Ideally the gymnastics move would be the same throughout, but we’ve had people choose a few different ones to utilize throughout the workout. Completely up to you!

FIT360
22min AMRAP
10 kb squats (35/26; each hand)
10 sit-ups
10 push presses (35/26; each hand)
10 burpees
Thu, Nov 28, 2019
Eat lots of turkey.
Fri, Nov 29, 2019
SKILL
10min EMOM clean complex

Our next strength cycle is the cleans, so this will get our clean juices flowing!

The complex is … hang power clean > hang clean > clean

Perform one complex EMOM. Work at a weight that allows you to perform the movements efficiently and correctly. Aim for skill work not strength work.

WOD
20 overhead squats (95/65; from rig)
20 push jerks (95/65; from rig)
20 back squats (95/65; from rig)
20 hang power cleans (95/65; from rig)
20 front rack lunges (95/65; from rig)
20 thrusters (95/65; from rig)
… E2MOM 5 burpees