How did everyone like that metcon on Tuesday, “Dionysis”??!? Whoooo that was tough, as a benchmark should be. I believe we have done 4 now of the 10 DekaComp Benchmarks.  None set for this week, but more to come soon.  After this last one, you may want to give the creator of that metcon a piece of your mind. Well she’s coming to visit us in April….more on that below. 🙂

We have officially scheduled MURPH! Our annual big day of working out in remembrance on Memorial Day, followed by a huge cookout, bounce house water slide, and more is on May 25th.  For those new to CFS, this is the our biggest and most fun event of the year! We will have 3 heats this year, 7, 8:30, and 10 am, and then start the food fun around 11:30! More details to come as we get closer, but prep starts now! 

Also before that, we will have what we are calling “Benchmark Weekend”. Still don’t have an exact date, but a weekend in April will be dedicated to maxing out on 6 lifts – deadlift, bench, snatch, clean, jerk, and back squat.  Very similar to The One Ton Challenge, but this will be just with our members, and not in a competition environment.  Stay tuned for this as well.  

This coming week is an intense training week a bit less focused on weightlifting to give a bit of a break from the barbell. You’ll notice that the Metcon volume is pretty high as well. We’ve programmed a lot of powerful movement but rep schemes are on the higher side. Athletes should be breaking things up and focusing on controlling the rest period to maintain an adequate power output.

Here are some important notes for this coming week:

– We’ve given a little break on the weightlifting sections with only one technical weightlifting section in the week. Monday we have a push pull section in which our main focus is the push press. Tuesday we have a Front squat and on Wednesday we have a gymnastics pull: L-Sit rope pull ups. Thursday we pull from the ground with a heavy deadlift and Friday we have our technical Snatch section.
– Although we don’t have a clean and jerk section the strength/skill portion of classes this week they will be present in our Metcons (Monday and Saturday).

Axe throwing was a total blast! Thanks Coach Janet for setting that up. There’s already talk of another one, and another group outing somewhere very soon. 

Our men’s softball team is ready to defend it’s title! We are registered to play again on Monday and Wednesday nights starting in March.  If you didn’t register and interested in playing, let Nick or Tom P know.  

February’s challenge is plank hold – how long can you go one time, and then again and again all month? We have a few days left before the month is up! I know if you’ve been putting in time, your push ups and planks have improved greatly. 

And lastly, it’s now just 2 months out, but I know spaces will go fast once we release final details.  World-class coach Michele Letendre is coming back to CFS for 2 days of clinics for our members. Michele is the mastermind behind our programming, and coach to some of the fittest in the world, including Patrick Vellner and Laura Horvath, along with being a former Games athlete herself.  She’s coming from Montreal just for us. If you experienced her clinics last year, you know how fun and informative they are, you won’t be disappointed.  The price for each full day will be $199, which also includes a catered lunch.  Day 1 will be for the novice to intermediate athlete, focusing on pulling and pushing movements, some unilateral work, and finish with weightlifting techniques.  Day 2 will be for our intermediate to more experienced competitor athlete looking to work on ring muscle-ups, handstand walk work, and technical aspects of weightlifting.  These will take place on April 18th and 19th. We have had people reach out to reserve spots already. If you’d like to, let me know. Formal sign up sheets will be up soon at the gym. 

Follow us on Instagram @crossfit_surmount And please request to join the CFS Members group on Facebook if you are not in the group yet. Follow us there for great pictures, updates, and more!

This week….
• Push press with pulling movements after each set; 2 metcons for time: clean and jerks, cleans, burpees, HSPUs

• Front squats – heavy; metcon of toes to bar, cardio, and DB reverse lunges

• Rope pull-ups; 15 minute AMRAP of shoulder to overhead and box jumps after a “cash-in”

• 10 minutes to find a 3RM deadlift, then right into the metcon of deadlifts, KBS, KB push press, and double unders

• Technical snatch work; longer metcon of rowing, wall balls, pull-ups, and OH walking lunges

• Partner barbell and double under metcon : snatches, thrusters, clean and jerks; this is after a fun extended warm-up of slam balls and v-ups

• Games like metcon climbing over boxes 🙂