CFS Weekly Rundown (8/8-8/13)

Hey guys,

       It’s a beautiful and sunny Sunday here in Burlington North Carolina it’s time for another installment of the CrossFit Simplicity Weekly Rundown. We have a big week ahead for you guys with some really great conditioning pieces and some good accessory work. Remember this is our last week before we start our new weightlifting cycle on Monday, August 15th. We also have a pretty cool theme this week: Dr. Seuss. I know that’s a childhood favorite for many people so enjoy these recognizable names. We also have a hero workout coming up this week it will be very good. Now let’s take a peek at our upcoming cycle and the workout layout for the week.

Upcoming Lifting Cycle: Starting Monday the 15th. 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 to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance our 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).

Workouts: We have a 2-week break from strength, so it’s time to grind through some longer workouts (get excited). We start our week with an ‘OG” hero workout, “Daniel.” Tuesday, we go into a longer, multiple-set interval where there is no place to rest until the end. Wednesday, I’m so excited for 2 of my favorite combos, biking and barbell work. Thursday is a fun twist on “DT,” but with dumbbells and double unders mixed in. Then, we end the week with an excellent little skill work session that still has a cardio kick to it for Friday.

     That’s all we’ve got for this week’s CrossFit Simplicity Weekly Rundown! Is our last week before we start our new lifting cycle so enjoy the break and a little more relaxed flow during class. When we start the new cycle we will have a lot to get in each so we’ll want to come in and really stay focused and moving. We have some really fun and different workouts this week including our hero workout, Daniel, on Monday. All in all it should be an excellent week of work so get in here and make the most of it Now enjoy the rest of your weekend and get plenty of recovery, rest, and relaxation so we can hit it hard. See you all in class!