CFS Weekly Rundown (5/2-5/7)

Hey guys,

       It seems like another week has flown by here at the gym and it’s Sunday again! Time for the CrossFit Simplicity Weekly Rundown! It’s also an exciting time as we start a new week and a new month. That means he will be drawing Aprils committed club winner and giving you guys another opportunity to get in here and make the board with 20 visits in May. This is also week seven of our non-week lifting cycle so we are winding things down. We will be continuing to go a little heavy this week and then deload on week eight before we test on week nine. We have a lot to look forward to so let’s jump right into things…

  • Swag: We has more CrossFit Simplicity T-shirts on the way. We will be doing another run of our black shirts as well as a run of military green shirts that should be here before the Murph workout on Memorial Day!
  • Bring A Friend Day: Our next BAFD will be THIS Saturday at 9am! (May 7th) DJ-LA will be in the house and we will have a great first time friendly work out so invite all your friends!
  • Felicia’ Birthday: It’s Coach Felicia’s birthday today! (May 1st) Even though she is no longer coaching with us here I’m sure she would love to hear from you guys so reach out to her today if you have a minute and wish her a happy birthday!

Monday: Back at the week with another Murph prep Monday workout! This one will be called “moon knight.” This is going to be a descending rep work out of running, pull-ups, push-ups, and air squats. Every round your run will get shorter and your reps will decrease. Stimulus for today is moderate pacing. You guys need to make smart choices when breaking up bodyweight movements considering the total volume across the entire workout. Don’t fall into the trap of just thinking about the section you are on. Runs should be about 75% effort so that you can get in and work hard. Easy day!

Tuesday: We are kicking off today with three heavy power snatch singles. We are looking to stay in about the 90% range. After this we will have three sets of three overhead squats at 90% of your one rep max snatch. Next up is an old CrossFit classic called, “Isabel!” This is a very simple yet very high paste workout. It is simply 30 power snatches for time. Men’s weight is 135 and women’s weight is 95. As I mentioned above this is a high intensity workout that is really going to test your grip and stamina. We should be good and warmed up after the strength so really go for it! Scaling is going to be very important so we make sure we get the stimulus correct. Make sure the barbell weight is roughly 50 to 60% of your one rep max snatch. The goal for this workout is 2 to 3 minutes and the time cap is six minutes. So prioritize hitting the stimulus and the goal over doing the work lout as prescribed!

Wednesday: weightlifting Wednesday will kick off with three heavy squat clean singles at 90% of your one rep clean. After this you will have three sets of three clean grip deadlifts at 100% of your one rep clean. When we wrap that up we will be hitting, “The Boogie Man.” This is 5 sets of a 2 minute AMRAP. Each AMRAP will consist of 15 deadlifts, 15 handstand push-ups, and then max calories on the assault bike or max air squats. You will get a two minute rest between sets. Stimulus is high intense today! You guys will be working through light dead lifts and then your handstand push-ups to earn time on the assault bike. Each round is scored by the total number of calories you get on the bike. You should be able to work through the dead lifts and handstand push-ups at a consistent pace across rounds and I deal have at least 30 to 45 seconds to work on the bike. Make sure you scale those movements so that you can get to the bike each round. Push the pace on this one and really do your best!

Thursday: A little team workout on the menu today! “Killer Shrike” Will be teams of two working through five sets (each) of calories on the rower, wallballs, chest to bar pull-ups, more wallballs, and more calories on the rower. Is a basic pyramid style work out where you will go through the movements and then back through them again. Partners will alternate full rounds. Stimulus is moderate to high intensity throughout all five sets. You guys should try to establish a pace early on and see if you can hang on through the next four sets. As always sell out on the fifth set! Rips of each movement are low here so you should be going unbroken. Scale or modify if you need to.

Friday: We have a nice push jerk complex for you guys today consisting of one push press and then one split jerk. We are looking to establish five working sets of this complex today. That means five moderately challenging sets but no misses. Next up we will have another partner workout! “Hellbent” Will be a rep pyramid of synchronized line facing burpees and shuttle runs. Kind of hard to explain but it will make sense when you see it programmed into Wodify. Stimulus today is moderate to high intensity. You guys should be moving together the whole time with a planned out pace. Don’t be afraid to adjust your pace in order to keep moving and push until the end!

Saturday: Bring A Friend Day! We are super excited for this bring a friend day so spread the word! We will have some awesome music, an awesome workout, and lots of awesome fellowship! Be here!

      Well, that’s all she wrote! (He wrote?) Anyway, that’s all we have for this weeks edition of the CrossFit Simplicity Weekly Rundown! I love when we start a new month at the beginning of the week is it feels like a fresh time to reset and prioritize getting in the gym and staying committed. You all have been doing an excellent job of showing up and putting in the work and we are proud of you guys! Once again I always just feel led to acknowledge how much I really appreciate each and everyone of you guys that make up this awesome community. We are so grateful for you and the friendships we have formed! Now get plenty of rest and relaxation and we will see you all in class!