We kick off this week by honoring all Veterans with the Hero Workout "Chad". This is a special memorial workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018, as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service.
The CHAD1000X fundraiser is raising funds to support Veteran Mental Health Initiatives through The Step-Up Foundation. To make a donation, check out more information HERE. Since 1,000 box step ups can take a while, if you'd like to finish the workout and would like a little extra time, please plan your schedule accordingly. As always, you can scale the volume as needed to make the workout appropriate for you.
Morning Classes:
• 5:30am stay after class to wrap up if needed.
• 8:00am arrive early to finish before 9:00am.
Noon Class: Arrive early or stay after.
Evening Classes:
• 4:30pm and 5:30pm can run into the next class to finish.
• 6:30pm arrive early (6:00pm) to finish before 7:30pm.
Also, this week, we kick off our 1-rep max re-tests! We've been following the 5-3-1 Strength Cycle for the past 5-weeks and starting this week, we'll re-test our Push Press (Wednesday) and Back Squat (Friday). Your 1-RM Deadlift will take place next week (week of 11/18).
Reminder, starting Sunday, November 17th, we'll be offering a Sunday 9:00am group class at Bell City CrossFit! Similar to the Saturday classes, you can attend this class with a CrossFit or Circuit Breaker membership. Also, effective next Monday, November 18th we adjust our evening class schedule to include a 4:30pm and 6:00pm group class. Any questions regarding the updated schedule, please email us at info@bellcitycrossfit.com.
WEEKLY RUNDOWN:
• MONDAY: (GRIND) Happy Veteran's Day! CHAD, For Time 1,000 Box Step-Ups.
• TUESDAY: (QUALITY) 3 SETS FOR QUALITY, Cardio Choice, Strict Pull-Ups or Ring Rows, DB Front Raise + Lateral Raise, DB Pull-Overs (Athlete Choice), 1:00 Plank.
• WEDNESDAY: (SPRINT) Build to a 1-Rep Push Press. 2 Rounds for Time: Shoulder to Overhead & Toes to Bar/Something.
• THURSDAY: (EFFORT) Bent Over Row 15-12-10-10. Start Light-Moderate and build to Moderate-Heavy. Complete 25 Double Banded Lat Pull-Downs between sets. EMOM x 16 Minutes, Row, Russian KBS, Static Hold.
• FRIDAY: (SPRINT) ON A 25:00 RUNNING CLOCK...Build to a 1-Rep Back Squat. For Time Chipper: Handstand Push Ups or DB Push Press, Back Squats, Burpees and Wall Balls.
• SATURDAY:(HEAVY) Muscle Up/Pull-Ups, Power Cleans and Jump Rope.
• SUNDAY (‼️) (GRIND): 4 Rounds for Time: Bike, Box Step-Overs, DB Goblet Squats, DB Suitcase Carry.
ANNOUNCEMENTS:
• 100-Day Burpee Challenge Day #60!
• Monday, November 11th: Veteran's Day CHAD Hero Workout. Consider registering to support Veteran's Mental Health Initiatives through the organization CHAD 1000X HERE!
• Sunday, November 17th: Join us for a 9:00am Group Class!
• Monday, November 18th: Evening class schedule change: 4:30pm and 6:00pm
• Be on the lookout for more information regarding the upcoming Thanksgiving Holiday Schedule!
• Troubleshooting Sessions with Coach Ethan! Book your session HERE!
• Bell City CrossFit Legends Class! Every Tuesday/Thursday at 10am. Book a No Sweat Intro with Coach Melanie HERE to learn more!
5-3-1 Strength Cycle 10/7-11/18 (Deadlift/ Back Squat/ Push Press)
• Week 1 - 1RM Tests
• Week 2 - 3x5 @ (RPE 7)
• Week 3 - 3x3 @ (RPE 8)
• Week 4 - 5-3-1 @ (RPE 7-8-9)
• Week 5 - Deload
• W6 - 1RM Retests
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