What a great week, CFD. 🙂 We had a super fun Barbell class programmed by Coach Colin called “Tactical Gains.” We completed several tough stations in teams of 3, and then we wished Coach Chris good luck as he headed off to compete in the Tactical Games this past weekend! We all know the best part of CrossFit is the community, and that was on full display this past week Wednesday during this class of 20. Teaming up with people you don’t normally work out with and doing hard things is FUN — there are incredible people next to you each and every day at CFD, don’t forget to get to know them. 🙂
How is our July “10,000 Steps a Day Challenge” going? It’s been cool to see how much or how little we’re moving, and which daily habits either help or hurt our daily movement. Moving your body is a choice, and if you find yourself choosing sedentary over being active, your body will feel (and show) it. I’ve found that adding in little walks here and there instead of sitting and scrolling helps me easily reach 10,000 steps a day. This past weekend, my family and I were up in Tomahawk, so I spent about 4 hours sitting in the car this afternoon. I added in a shake out run when we got home, which helped me hit my steps goal today, even after an afternoon of driving. All these choices throughout our days eventually add up to a healthier lifestyle — one where we feel better, move better and look better! Make tiny, good choices every day, and eventually, you’re living and feeling your absolute best.
Let’s talk about this week …
It’s mid-July, and we’re still pushing hard. For Monday, there’s a 4-set couplet that tests breathing and consistency. On Tuesday, we increase distance and reps to challenge our pacing. By midweek, it’s our barbell conditioning workout, and this one might be the toughest yet, so be sure to make the necessary adjustments beforehand to maintain the stimulus. Thursday features a relaxing AMRAP triplet where athletes should keep moving continuously. Friday involves a high-skill challenge as we work through a descending rep scheme with barbell cycling and bar muscle-ups. Saturday’s partner workout is an enjoyable twist on a classic hero Metcon, “Larry.”
Workouts of the week:
Monday – Deadlift (3×2) + broad jump; Bike/KBS
Tuesday – HSW/Hold practice; Lunges/Burpees/Run
Wednesday – Row/Power clean +jerks; Landmine accessory work
Thursday – Front squat (3×2) + box jumps; DB Bench/GHD/DUs
Friday – Snatch pull + Squat snatch; Power snatch/BMU
Saturday – Partner workout! (Front squats, burpees, sandbag carry)
Sunday – Open Gym
