“The COVID Reset Challenge” is underway and one week in. For those of you in, how do you feel? I didn’t sleep well the last few days with a new puppy and kid’s birthday parties, and I feel the difference.  Friday I slept well the night before, drank lots of water, and ate my veggies and felt great during the workout. It definitely makes a difference!   One thing, don’t get too caught up on weighing/measuring food to get the 800g.  Wendy posted a great pic on Facebook of what 800g looks like.   For rough ideas, one banana is about 120g. An average apple is 150g.  Get close to the 800g and it’ll make a difference.  I have loved the sharing of recipes and how everyone is doing. It helps to keep everyone motivated. 5 more weeks to go! With 11 teams (45 people entered), the pot of prize money is $1,125!! We’ll have an official breakdown of who gets what coming soon! 

Programming this week, we’ve got a really great week of training for the week of September 21st with LOTS of legs and a very healthy amount of gymnastics!  Fitness is still our priority at the moment but we do have some strength maintenance piece in there for the week, leading up to some heavy 3 rep and 1 rep maxes the following week. 

Time to register for the DekaComp Online Proving Grounds. It starts on October 2nd, and it is a 3 day, online competition where there will be 6 workouts to get done in those days. There is an Rx and Intermediate division to sign up for.  We’ll have time at the gym for these. Think of it as a version of The Open in the fall, but just over 3 days. We are planning to have a food and fellowship party to celebrate that weekend as well.  Sign up here:  

https://competitioncorner.net/events/4155

Use code BOX5 for early bird pricing discount of $15 to register.

Full details from Michele Letendre herself:

So we’ve officially launched our Online Proving Grounds competition happening October 2nd to 4th. 

The competition is set as an individual competition in which athletes can write in their Gym’s name in the registration form to represent! To help you encourage athlete to compete we’ve provided a special discounted rate of 15$. Members of your gyms can get access to this rate by using the code: “BOX5”.

Here is the link to register for the competition: https://competitioncorner.net/events/4155

RX Standards:

  • Clean & Jerk 255/165
  • Snatch 185/135
  • Double-Unders
  • Bar Muscle-ups/Chest-to-Bar pull-ups
  • Ring Muscle-ups
  • Handstand Walk
  • Pistol squats

Intermediate Standards:

  • Clean & Jerk 185/135 (heaviest bar)
  • Snatch 135/95
  • Double unders
  • Pull-ups

Scaled Standards:

  • Scaled division is inspired by the Open Scaled standards

Here is how this competition will be setup:

Each day’s events will be published the day prior. Athletes will have 24 hours to complete the events. There will be 2 events each day for 3 days. 

Events will be fun and simple. The equipment needed will be sent out prior via e mail. 

If you have any questions, please send them over to: opg@dekacomp.com

Our men’s softball team is now 2-4.  We play this Monday 6:30 at Hunter Street Park, and Wednesday 6:30 at Salem Middle. 

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….

Monday
• Pull-up work; metcon of hang power snatches, pull-ups, cardio

Tuesday
• 5 rep max on deadlift; metcon of wall balls, hang squat cleans, burpees, and front squats

Wednesday
• Long one – rowing, box jumps, running

Thursday
• “Body tightners”, then an  EMOM of DB snatches, handstand push-ups, 

Friday
• 3 position clean and jerks; metcon of double unders, air squats, and power cleans

Saturday
• Partner fun – AMRAP or toes to bar, rowing, over/unders, and push-ups

Sunday
• Endurance Day – Front rack lunges and long runs