We hope you all had a great Valentine’s Day weekend with those you love! It’s important to take some time to rest, reset and spend time with your family. If we’re not off to sporting events on Saturday mornings, I’m almost always sleeping in and spending some downtime with my family. It’s amazing how good you feel after a couple extra hours of sleep. Pick a day or two every week and do this for yourself! Prioritizing your health is about far more than working out.
Have you registered for the CrossFit Open yet? I was watching a video CrossFit put out this week where they talked about an Open workout in 2015. It was a 14-minute AMRAP that began with 7 muscle ups. People were saying at the time that the workout was unfair, since it started with muscle ups — how could Dave Castro program this? But the coaches then went on to say that more people got their first muscle ups in that workout than in any other year they had seen. People would attempt a muscle up, fail, take a break, get some coaching, and try again. Once they got that first rep during this workout, the door was then opened — those athletes knew they could get a muscle up, and the following week they’d get it again, then two reps, three reps, etc. This could be said for any movement — chin over the bar pull-ups, toes to bar, etc. The Open is amazing at allowing people to see what they’re truly capable of, and then raising their bar for the weeks, months and years to follow. THIS is why it’s important to sign up for the Open. 🙂 Register here: https://games.crossfit.com/open/registration
Let’s get to this week’s workouts …
To kick off this week, we’re adopting a slightly more upbeat approach compared to last Monday. Members will tackle burpee deadlifts and toes to bar in a fast-paced descending couplet. For Tuesday, we have a solid 3-round triplet designed to challenge athletes’ pacing and heart rate control. On Wednesday, be relentless in your effort while being strategic with your chosen weights. On Thursday, we’ll have a fun partner workout where athletes alternate, building reps on power snatch and shuttle runs. For the Open workout on Friday, we’ve selected 21.3, which focuses on maintaining control and aggression while conserving strength in your arms and lungs for the final set. We’re hosting a partner tribute workout for the Fires of Los Angeles on Saturday.
Have a great week!
Here are the workouts of the week:
Monday – Clean grip deadlift and dumbbell burpee deadlifts/TTB
Tuesday – Ring muscle up/strict pull-up work and a 3-round triplet
Wednesday – Back pause squat and bike/back squats
Thursday – Partner workout! (snatches/run) and Turkish get-up skill work
Friday – Pause bench press and CF Open 21.3
Saturday – Partner workout! (C+J, row, DUs)
Sunday – Open Gym
