Welcome to June!

June is brought to you by Eunice and Kermit.

I’m hoping that Kermit and I will bring a balanced month as we come from very different mindsets.

I have been highly influenced by two things:

1). Since I work with Andy every morning, I have seen the value of his “less is more” philosophy. As we learned in April, sometimes all it takes is to lean and loiter. Andy gives people what they need – with safety and longevity utmost in his mind.

2). I have been influenced by my own training, which this last year involved a lot of supplementary work – strength work, technical skill work, often incredibly repetitive work, that is required when you’re training and competing in CrossFit as your sport.

Kermit, on the other hand, likes to please the people and give them what they want! She has been around this place for a long time, and for her, many workouts contain memories and emotions. She remembers the feeling of making it through that giant chipper and that classic benchmark workouts back in 2007 with the Pup and company, and she remembers the value – emotionally and physically – these workouts gave the people around her.

So together, I’m hoping we’ll provide a nice balanced month.

A couple of our focusses include:

1). We’re working out way up to a CrossFit Total at the end of the month. In light of this, we’ll be back squatting once a week, pressing once a week, and deadlifting once a week. Deadflifting will be in the form of high rep Dimmel Deadlifts (video to be released on Wednesday). I’m talking sets of 15, 20, and 25. This will be combined with some weighted glute bridges. We’re hoping these four weeks will help everyone get a couple PRs on their CrossFit Total at the end of the month. If you come on Sunday and missed the deadlift day, please prioritize your dimmdl deadlift and glute bridges.

2). Core Work – I’ve noticed huge gains improving my core strength this last year, so we’re sprinkling in some of this throughout the month.

3). Classic Benchmarks – you’ll see Fran. You’ll see The Bear, and a couple Hero workouts that always provide an emotional satisfaction just to get through them.

Enjoy June!

Monday

Warm-up:

20/20 Bowler Squats
20 Cassak Squats
20 Deadbugs or Supermans
20 Hollow Rocks
20 Goblet Squats

*Then go through the KB work that you’ll be doing in the workout. 10 reps of each movement you’ll see in the workout.

Strength: Back Squat (8, 6, 5, 3, 1, 1, 1) (Heavy but not maximal)

Workout:

KB/Pushup Complex (2 pood/1.5 pood) **Use DBs for large classes

20 min AMRAP

8 KB deadlift
8 push-ups
8 KB high pull
8 push-ups
8 KB swing (Russian)
8 push-ups
8 Goblet squat
8 push-ups

Score is total number of rounds