Coach Paul’s Weekly Update

Our much-needed vacation in the Dominican Republic was incredible! My favorite part was flying in the helicopter. Jeff’s least favorite part was flying in the helicopter. A HUGE thank you to coaches Deborah, Doza, Evelyn, Marni, and Nick for keeping things running in my absence! We have exceptional coaches at CrossFit Surmount.

Congratulations to all of you who achieved PRs this week. I continue to be impressed by your gains in strength, conditioning, and skills.

A reminder that Endurance will meet for the last time this cycle on Tuesday, May 24. Join me for the “Beer Mile” on Thursday, May 26! Endurance will begin once again in July, with sessions held Tuesday and Thursday morning from 7:15 to 8:15.

CrossFit Surmount will once again be hosting The Murph Challenge this Memorial Day (Monday, May 30)! All members, including Express and Endurance, are invited to participate. While not required, you are encouraged to donate to this very worthy cause. Sessions will be held at 8:30 & 9:45 ONLY, and all other sessions are cancelled. If you have a weight vest, please bring it, as we only have two (and I will be wearing a vest one of the sessions).

Hero WOD Murph
— Run 1 mile
— 100 pull-ups
— 200 pushups
— 300 air squats
— Run 1 mile

Wear a 20# weight vest for prescribed. Many scaling options will be available.

The 1st Intrabox Team Competition will be held Saturday, July 9! Be sure to let me know team members and team name. You must confirm participation by June 1 so that we may be preparations for the event. We have six teams so far!

CrossFit WODs

  • Monday
    • Establish deadlift 1RM
    • 7-min AMRAP couplet
  • Tuesday
    • Front rack lunges
    • Up and down ladder couplet
  • Wednesday 
    • Lurong Living Summertime Challenge WOD #2 (wall balls and snatches)
  • Thursday
    • Establish baseline clean & jerk 1RM
    • Partner WOD
  • Friday 
    • Nothing but cleans
  • Saturday 
    • Rope climbs
    • Sled pull and dumbbells
  • Sunday
    • Regionals WOD

Express WODs

  • Monday
    • Dumbbell clean & jerks
    • AFAP couplet
  • Wednesday
    • Fun with burpees

Endurance WODs

  • Tuesday
    • Hero WOD “Griff” (meet at Wimberly entrance of ATT)
  • Thursday