Hey guys,
It’s starting to feel a little more like November here in beautiful Burlington North Carolina as we get ready for another installment of the CrossFit Simplicity Weekly Rundown. I don’t let the frost for you though, this week is going to be a little spicy in the gym! This week will begin our two week break in preparation for the new lifting cycle starting November 29th. We won’t be seeing much lifting this week apart from our accessory work so this is a good chance to get a little rest and attack the workouts. You’ll be seeing some longer type workouts that’ll be a little more gymnastic dominant. We also have a pretty cool theme this week for all you football fans out there…we know there are a few! Remember lastly that we have a lot to look forward to this week as we gear up for our Push/Pull for Pancreatic Cancer event on Saturday! Please sign up below to register if you have not done so! This event will be open to anyone inside or outside the gym as long as you get yourselves registered! Now let’s jump in…
- Push/Pull for Pancreatic Cancer: we are so excited to host this event again this year at CrossFit Simplicity! This is an awesome chance to raise awareness and funding for pancreatic cancer. I will attach a link where you guys can get signed up and you can also sign up the day of the event. DJ-LA will be in the house for the event it’s going to be a lot of fun. You can also submit your score and compare your results to folks all across the nation taking part in the fundraiser! https://donate.projectpurple.org/team/390183
- T-Shirts: Don’t give up on us yet, T-shirts are on the way! They will be here when you least expect it!
Monday: Any Denver Broncos fans will recognize the name of today’s workout! “John Elway” is going to be a cool little gymnastics piece with a buy in and buy out of calories on the bike. You’ll open this work out with a side of assault by calories and then get directly into some descending rounds of handstand push-ups and pull-ups. When you’ve completed these rounds you’ll have one last set of calories to complete before you’re finished. Stimulus for today’s workout is definitely moderate to high intensity. You should push the effort on the bike and then strategically break up the handstand push-ups and pull-ups to avoid burnout. Make sure you don’t take a Sunday stroll on that bike. Jump on it and attack! When we finish this we are going to do a little bit of dumbbell bench and tricep isolation work to get in a little bit of accessory work and round out the day. Good stuff!
Tuesday: I could probably make some pretty insensitive Rundown jokes today about how you guys should really murder this workout or how killer it’s going to be but I’ll refrain. “Ray Lewis” is going to be some alternating sets of meters on the rower and then burpees over the rower. You will have 10 sets, one set every two minutes. Sets will alternate back-and-forth between each movement mentioned above. Intensity should be high today. We want you guys to knock out each movement in about a minute and subsequently get a minute to rest before the next interval of the next movement. Hopefully this makes sense as you’ll ultimately just bounce back-and-forth completing each movement in a two minute window with the remaining time being your rest. This is a great conditioning piece that should be super effective so push hard. When we finish this we’ll have a little bit of accessory work including some bent over barbell rows and dumbbell hammer curls. This will be a fun way to round out the day.
Wednesday: We have a tough one for you guys today! ”Kelly” is one of the CrossFit benchmark “girl” workouts and it’s a gritty piece! This is going to be five rounds of a 400 m run, 30 box jumps, and 30 wall balls. The goal for today is around 25 minutes which will be hard believe it or not. We want some moderate steady pacing today. You need to use your first round to establish a pace that can be maintained across the following four rounds. It’s going to be important to pick a goal for each round and stick with it. Think about running around 70% so that you can control your breathing and keep your shoulders loose. There’s going to be heavy leg fatigue from the wallballs and the running so make sure you’re mindful of your foot placement on your box jumps. It’s likely that you’ll need to break your wallballs up into a couple sets to avoid burning out. Get your mind right to get in here today and knock this one out. Strong body, strong mind!
Thursday: Legendary running back, legendary workout! “Emmitt Smith” he’s going to be a partner piece today where you guys will each complete five rounds of double unders, power cleans, and jumping split lunges. Rounds will go 1:1 today, meaning you will complete a full round and then switch with your partner who will complete a full round until each of you have five rounds completed. Reps are low here and rounds should be fast. We want intensity to be high. It won’t matter who you partner up with today because your partner won’t really be helping you as long as they scale or adjust accordingly to keep similar round times. Double unders should be something you can complete in 1 to 2 sets and power cleans should be quick singles with the weight somewhere between 60 to 70% of your one rep power clean. The split lunges are going to get the legs burning but just push through to your rest. Easy day!
Friday: Some of you know him as “Joe Cool,” some of the you know him as “The Comeback Kid,” but today all of you will know “Joe Montana” as toes to bar, rope climbs, and devils presses! This is going to be very similar to a piece we had last week with toes to bar and bike calories. Part one you’ll have to complete 60 toes to bar but you have to stop every two minute to perform eight devils presses. You’ll have a rest and you’ll then have to complete 12 rope climbs or 50 strict pull-ups but you also have to stop every two minutes to perform eight devils presses. We want steady pacing for this workout and planned an ounce of work for each round before returning to the devils press. You might be able to learn from last week and improve your strategy today!
Saturday: Push/Pull for Pancreatic Cancer: we are so excited to host this event again this year at CrossFit Simplicity at 9am! This is an awesome chance to raise awareness and funding for pancreatic cancer. I will attach a link where you guys can get signed up and you can also sign up the day of the event. DJ-LA will be in the house for the event it’s going to be a lot of fun. You can also submit your score and compare your results to folks all across the nation taking part in the fundraiser! https://donate.projectpurple.org/team/390183
That’s all we got for you guys this week and we hope you are excited to jump in! We are rolling steady right into the heart of November so don’t stop now. Motivation and attendance has been amazing lately so let’s stay committed so that we can reach those goals and continue to see some progress. Enjoy this week off of Olympic lifting but be sure to hit your isolation accessory work each day in class. This stuff will be a fun change of pace and will help you improve your overall strength. Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard on Monday. See you all in class!
~Daniel
