The Week Ahead: 091426
Team, Friends, Old Cityzens,
Congrats to those who attended and PRed at the CrossFit Total this past weekend! If you missed it, we’ll do plenty more Total events. We’ve got the week ahead below, but also some big scheduling news, including a one-off gym closing on Thursday afternoon.
With the CrossFit Total behind us, expect plenty of new strength progressions this week. (But don’t expect us to back off back squat, bench, and deadlift for too long!)
Also!! New Class Alert!! On Wednesday at 530 PM we’re introducing “Foundational Strength.” Foundational Strength will replace Muscle Lab, and 430 on Friday will revert to CrossFit. Foundational Strength, like Muscle Lab, is a strength only class. The idea is to create a class that’s both welcoming to beginners but necessary for advanced lifters. Foundational Strength will rotate foundational strength movements on a monthly basis, so expect a chance to confront the same lifts week over week and make progress. Muscle Lab rotated strength training movements weekly. CrossFit literature uses the term “virtuousity” frequently: “performing the common uncommonly well.” Who among us can’t squat more? Bench more?
This month’s Foundational Strength will feature Back Squat, Strict Press, Yates Row, Deadlift.
Thursday 530 and 630 PM classes are cancelled, including Engine. This is a one-off, we hate cancelling classes! But! we’ve long been interested in venturing into children’s fitness and strength training, and we’re using Thursday night to host a few local schools to workshop a youth strength program. If everything goes well, we could look at hosting a kids strength and conditioning class in the early afternoon before CrossFit classes in 2027.
Anyway…
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The Week Ahead:
Monday - Double Strength. KB Front Rack Bulgarian Split Squat (1), Seated Arnold Press (1), Barbell RDL (1), Weighted Chin-Up (every week.)
Tuesday - Longer WOD, I’m thinking just under 30 minutes. Gymnastics, core, cardio. We start with a 1500m row buy in, then go back and forth between toes to bar and burpee box jump.
Wednesday - Olympic Weightlifting Complex (2) - Power Clean + Front Squat + Jerk. Then, we use the same movements for a SERIOUS barbell AMRAP. A spin on DT. We start with a 400m run, then we have AMRAP of Deadlift, Hang Power Clean, and Overhead at 135/95. Since this is heavy and sprinty, we’ve built in rest. Total running is 1200m.
Thursday - Weighted Deficit Push-Up (1) paired with Bent Over Row (most weeks.) Then, a beautiful 12 minute AMRAP of Lateral Box Step Ups, AbMat Sit-Ups, and Strict Chin-Ups.
You don’t see the lateral box step ups often, but they offer same stimulus and health benefits as pistols without as much technique demand. Given my choice of any WOD… if I’m not doing a running + explosive Weightlifting + rest WOD, I’m doing something like this. There’s certainly a cardio component, but this is more a “take a breath and focus on quality” WOD.
Friday - Handstand Hold (3) paired with a new and exciting endeavor… the towel supported - single arm hang. Then a 8-15 minute WOD with Overhead Squat, Barbell Rows, and just a touch of running.
Regarding the one-arm hang… we’ve got scales for everyone. Expect increased shoulder mobility and grip strength. And have some fun with something different… I like to pretend I’m hanging off a helicopter trying to capture the bad guy making his escape.
Saturday - Partner WOD! Bring your friends!
With love,
Coach Jason
