Hypertrophy Week 3


This week Monday, Tuesday, and Friday coincide with the work programmed for regular classes. I want to encourage you to take advantage of this and jump in with a class. When I work out with a class I get more done in an hour than I could ever hope to accomplish on my own. It’s also nice to work out with a large group who’s all doing the same thing. So jump into a class on one of those days and try it out. Pro tip: you can make life a lot easier on your coach by attending the whole class and not just jumping in for part of it.

I also want to encourage you to participate in the Beast of the Valley Competition at CrossFit Nomad on May 31st. This competition blends strongman events and CrossFit events, and it was a lot of fun last year. The events are usually short and heavy. It’s also a one-day event, and last year it was run really well. A lot of local competitions try to be the CrossFit Games and put you through eight workouts over two days, but not this one. Last year Lee did a great job of not trying to kill us by making it just four events, with the longest event being 6 minutes and the shortest event being less than 30 seconds. Men compete by weight class, while women compete in either the Rx or scaled division. If you’re wondering why the women don’t compete by weight class, the answer is “I don’t know.” Check out the facebook event page here. I also made a google doc with the workouts so you don’t have to track them down. Not all the workouts are released yet, but you can see three of them here. I’ve programmed two of the workouts as our work capacity events for this week. Try them out and see what you think.

You’ll also notice on Thursday we’re doing body fat percentage testing. The intent is to just get this done at any point this week, but I wanted to schedule a hard time in case you aren’t able to do it earlier. I’ll be helping the men do the testing on Thursday. I’m going to arrange a female coach to help the females as well.

Other than that, it’s just another week of getting hyooge. Hit me up if you have questions. -Jeff

[google-drive-embed url=”https://docs.google.com/spreadsheets/d/1OPk6wEJNKBfDeVNKlwa6z66OW6flLsIFMVZd6UHR_mM/edit?usp=drivesdk” title=”Hypertrophy Week 3″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_spreadsheet_list.png” newwindow=”yes” style=”normal”]

[google-drive-embed url=”https://docs.google.com/spreadsheets/d/1OPk6wEJNKBfDeVNKlwa6z66OW6flLsIFMVZd6UHR_mM/htmlembed” title=”Hypertrophy Week 3″ icon=”https://ssl.gstatic.com/docs/doclist/images/icon_11_spreadsheet_list.png” width=”100%” height=”400″ style=”embed”]

%d bloggers like this: