Summer is starting to wind down a bit, CFD! How are you feeling about the start of the school year again? We’re here to be your constant as the busyness of fall begins and schedules ramp up again. Remember to give yourself an hour a day — you (and your family) deserve it. 🙂
I (Coach Katie) just returned from a 10-day vacation out east with my family — we rented a house in North Carolina on the ocean with CFD member Michelle + her family. Michelle and I ended up going for a 4-mile run along the beach every morning last week — it started out our days on a positive, healthy, stress-free note. It got me thinking … those runs never would have happened without CrossFit. CrossFit allows us all to do things outside of the gym that might not otherwise be possible. It gives us physical fitness and a positive mental outlook on our days. It ENHANCES our lives, it doesn’t control it. Remember that exercise and an active, healthy lifestyle can come in so many different forms — what we do with our fitness is not confined to the four walls of the gym. 🙂
Week 6 of our Olympic lifting cycle this week! Next week will be deload week. Details below …
- Week 6 (8/7-8/13)
- Snatch Day
- Snatch – 1×1 (80%) – 1×1 (85%) – 1×1 (90%) – 1×1 (95%)
- Snatch Pulls – 3×2 (110%)
- Clean Day
- Clean – 1×1 (80%) – 1×1 (85%) – 1×1 (90%) – 1×1 (95%)
- Clean Pulls – 3×2 (110%)
- Split Jerk – 3×1 (85-95%)
- Front Squats – 3×2 (RPE 7-8)
- Snatch Day
Here are the lifts of the week:
Monday – Split jerk and METCON
Tuesday – Cleans and METCON
Wednesday – Rope climbs and “Kilimanjaro”
Thursday – Partner workout! And Front squats.
Friday – Snatches and METCON
Saturday – METCON
Sunday — Open Gym
