Veterans Day is upon us — thank you to all those who have served, and to those who continue to serve. We are grateful for the sacrifices you have made! We will be doing “Chad” on Monday during all of our classes. This workout is 1,000 weighted box step-ups — we will offer modifications for all fitness levels. Please join us! This workout was written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018, as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. “Chad” typically takes around an hour — we’re looking forward to doing this together!
For Tuesday, we have an upper-body dominant gymnastic ladder where athletes will climb up for 8:00, rest, and then erase their reps, going back down for a time. It’s Wednesday, and it’s time for another wall ball/burpee progression workout. On Thursday, it’s another climb the ladder, which only gets harder as athletes will be tasked with increased reps and calories until the end. Then, it’s time for a high heart rate shoulder burner that will attack you relentlessly. Our partner workout for Saturday is another chipper, but we are going through it twice, and it’s going to burn.
Next week (the week of Nov. 18) will be deload week for our strength cycle. The week of Nov. 25, we’ll be testing our heavy one-reps in back squat, deadlift and push jerk. After our current cycle ends, we’ll be taking a one week break, and our new strength cycle will begin on Dec. 9.
We’re seeing some tough strength sessions and workouts lately — a little soreness might be creeping in! Remember to give your body the recovery it needs. Take off a day or two — focus on sleep, water and whole foods. Your rest days are just as important as your days inside the gym. Sleep is essential for muscle growth and cell repair. Remember, what we do at the gym should enhance your lives outside of the gym, not take away from it. 🙂
Have a great week, CFD!
Here are the workouts of the week:
Monday – “Chad”
Tuesday – BMU skill work and AMRAP (HSPU/Pull-ups)
Wednesday – Deadlift (2×2) and cardio, WBs, burpees
Thursday – Snatch/OHS and bike/TTB
Friday – Back squat (2×2) and DUs/STOH
Saturday – Partner workout! (row, BJs and power cleans)
Sunday – Open Gym
