CFS Weekly Rundown (8/22-8/27)

Hey guys,

      It’s a gorgeous Sunday here in Burlington North Carolina and time for the CrossFit Simplicity Weekly Rundown! We have an awesome week ahead for you all and a great weekend planned. Remember we are on week two of our new lifting cycle so do your best to get to the gym on Monday and Wednesday for some lifting, as well as Friday for some gymnastics strength work. All you pizza lovers out there will be excited about this week’s theme and the great debate: what’s the best pizza topping?! Lastly, to round out the week we have an awesome hero workout on Friday and then our CFS Summer Send Off. It’s going to be a great week!

  • CFS Summer Send Off: We have had an awesome summer here at CrossFit Simplicity and we want to celebrate its end and the start of the school year with you all. Join us Saturday, August 27th at 9 AM for a Bring A Friend Day Workout followed by some food and fellowship! Spread the word!
  • Strength: (Week 2) This cycle is designed to help gain strength and consistency in the Olympic lifts. We will work on Snatch (squat), Clean (squat), and Push Jerk. Through the span of 8-weeks, we will be performing sets at a set time (on the minute) to allow for adequate and consistent rest. Strength will be held to just 2-days a week with two lifts performed daily. After we finish our first lifting session, we will transition right into the next with little to no time wasted. This is designed for us to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance their oly lifts. Along with 2 days of strength training, we are adding 1 day of gymnastic skill work with our primary focus on the rings (Kipping, Muscle-up transition, and Ring Dips).
  • Week 2 (Aug 22)Day 1: Every 1:30 x 5 sets 2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) 3×3 Panda Pulls (@70-80% of 1RM) Day 2: Every 1:30 x 5 sets 2 Power Cleans + 1 Push Jerk (@65% of 1RM) 3-2-1-1-1 Front Squat (build up in weight) Day 3: Gymnastic Skill
  • Workouts: Week 2 of strength sessions will have two lifts performed, so we will need to keep class moving. The good news is the workout that follows after an easy set-up will help us to get right to work. Monday, we start with some “odd object” squats paired with high rep double unders; this will be a leg burner. Tuesday is back on the bike with some nasty devil’s press in the mix; let’s see if we can hold on for dear life through these six sets. On Wednesday, it will be just a “move” type day where the feel will trend towards an open-style workout. Long rowing intervals for Thursday where the focus will be on holding a consistent pace with repeatable performances. Then on Friday, we end the week with a gut-wrenching hero workout, Holleyman, where you will be forced to your heads down and move.

     That’s all we’ve got for this edition of the CrossFit Simplicity Weekly Rundown. You guys have really crushed it all summer so let’s keep the drive alive as we round out the month of August. Attendance has been excellent lately and the committee club is stacked! Be sure to get in here as regularly as you can while we are on this eight week shrink cycle so we can make the most out of it and finish off with some strong PR‘s. Also don’t forget to bring a friend and come to our end of summer celebration this Saturday at 9 AM. Now enjoy what’s left of your weekend and get plenty of rest, relaxation, and recovery so we can hit it hard Monday. See you all in class!