CFS Weekly Rundown (4/4-4/9)

Hey guys,

        What a beautiful Sunday in Burlington North Carolina! Take a moment just to reflect that you woke up today with the opportunity to live and enjoy the day…then go out and do it! Maybe start by reading this installment if the CrossFit Simplicity Weekly Rundown! This is our first full week of April and the third week of our new strength cycle. We have lots of great lifting and conditioning pieces this week that are really going to result in some solid fitness if you guys get in here, stay committed, and put in the effort. We have a pretty cool 70’s music theme that you guys know I’m excited about so get ready to hear a few of these in class as well. Now let’s jump into a few announcements and then see what the week has in store!

  • T-Shirts: New CFS shirts are coming in THIS WEEK! Shirts will be $20 and will be first come first serve. Expect them to be in by Tuesday at the latest!
  • Go Tar Heels! (Couldn’t help it. Also great run to all of our Duke fans as well. Two really amazing programs for sure! No doubt Coach K is one of the greatest!)

Monday: Jumping right into week three of our strength cycle today! Who kicked the day off with three sets of three power snatches at 70% of your one rep max. They should be completed in singles with no more than a few seconds rest in between each rep. After this we will work on that overhead position with three sets of three overhead squats at 70 to 80% of your one rep max snatch. These will go from the rack. We are basically building the squat snatch here by starting off on some power snatches and then moving to the overhead squat. After this we will hit a cool piece called, “Don’t Stop ‘til You Get Enough.” In this workout you will have three sets, one set every seven minutes, of one 100 double unders, 25 GHD sit ups, and 15 heavy kettlebell swings. Stimulus is moderate intensive today across each set. Aim to finish all your sets about the same amount of time or get slightly faster each round. These are fairly basic movements so we want you guys just to stay moving steady throughout. Easy day!

Tuesday: We have some squat cleans today so I hope you guys have been working on that front rack position! Remember to roll those lats! Today we will have three sets of three squat cleans at 65 to 75% of your one rep max clean. Again they should be completed as singles with only a few seconds of rest to reset between each rep. After this we will move to some heavier triples on the clean grip deadlift. Set up for these just like you would a clean. If we make it past this we’ll be “Stayin’ Alive” with four sets of a three minute AMRAP! You will have one minute rest between each set. Sets will include 15 pull-ups and 15 box jump overs. With the remaining time in the three minute Am wrap you will complete as many wall walks as possible. We are looking to get about eight wall walks each set. Stimulus for this should be moderate pacing in preparation for purposeful effort on the wall walks each round. We want to see consistency in each AMRAP with an all out effort on the last one!

Wednesday: No lifting today but we do have a great conditioning piece and a little bit of accessory work. “I Will Survive” is a 15 minute AMRAP of deadlifts and running. Cool thing about this workout is that the reps and distances are increasing. Every round your deadlifts will increase by three reps and your run will increase by 50 m until the time runs out. Stimulus today is really purposeful effort on the dead lifts and an active recovery pace on the run. The weight for the deadlifts should be something you can consistently perform 3 to 5 reps of. Think around 60% of your one rep max if needed. Try to run around 70% effort so that you can get in and get right on the bar. After this we will have a little bit of pushing and pulling accessory work with some dumbbell presses and bent over dumbbell rows. Good stuff!

Thursday: Similar to Wednesday we will have a conditioning piece and some good accessory work afterwards. “Smoke on the Water” Will be a five round workout of rowing, push-ups, and moderately heavy front squats. We are looking for moderate effort across each rounds but be careful early on not to jack the heart rate too high or it will not end well! Also be mindful of the push-ups on this work out because these can be a movement where we experience a lot of burn out. Besides the push-ups most of this workout should be completed virtually unbroken. Especially the front squats so be mindful when you choose your weight. When we wrap this up we will have some good accessory work including some dumbbell curls and some core work.

Friday: Back to some split jerk work this week! I thought we did a great job going over and working on this movement last week. If you feel comfortable continue to work on your split jerk but if you are new to lifting we will probably stick with the push jerk today until we really nailed it down well. We will be taking 10 to 15 minutes to reach a heavy single today but no maxing out. This again should be mostly practice. After this we have a tough little piece called “Midnight Train to Georgia.” This is actually going to be a partner piece consisting of 100 synchronized toes to bar. The kicker here is that every time one person breaks each partner performs a 50 foot dumbbell overhead walking lunge. This is a single dumbbell and you will alternate hours each round that you break. The stimulus for today’s workout is consistent and strategic passing on the toes to bar to completed in a few sets as possible without over resting or burning out. You guys really need to communicate before the work out with a few different options and realistic sets before both starting. Otherwise this workout will turn into a lot of walking lunges! Be smart!

Saturday: “Boogie Oogie Oogie” is a partner workout consisting of five sets of calories on the assault bike, rope climbs, and more calories on the assault bike! You guys will complete each of the five sets working together and you’ll have a one to one rest between each one of your sets. This means you have a little more rest than a typical partner workout so really keep the intensity high when you are working! Have fun and push on this one!

       That’s all we got for this week’s edition of the CrossFit Simplicity Weekly Rundown! Obviously it’s going to be an awesome week and we have a lot to be excited about. And I’m not just talking about a UNC victory or some new CFS T-shirts. We have some really great workouts and a lot of good lifting so try to get in here as consistently as possible and let’s make some good strides forward this week in our fitness. Once again I’m just struck with gratitude for this amazing community and all of you guys. Thank you so much for being a part of CrossFit simplicity and showing up every day with a great attitude and energy. Now enjoy the rest of your weekend and get plenty of rest and relaxation so we can hit it hard on Monday. See you all in class!