Perpetual Fitness – CrossFit
Happy ONE YEAR ANNIVERSARY to the Prince of Sculpting Mr Cory Altemus! You’re such a stand-up guy and fun to be around! I’m so grateful you trusted us with your fitness to help improve your mountain biking and for all the progress you’ve made! You’re a staple in the PM sculpting group, our gym events, and the Perpetual Fam! Keep doing your thing brotha!!
Happy Birthday to the lovely Sarah Schlabig! Love every chance we get to coach you and/or workout with you at 5:30AM. I know you have some big plans for this year ahead, excited to help support you in your endeavors!! Happy Birthday!
Ok Gang….tomorrow is our final ‘Accumulation’ workout before we enter our 10 week Strength + Fitness Cycle. These past 1.5 months we have been developing a serious foundation of broad and inclusive fitness, and now it’s time to build on top of it! Squats, barbell cycling, pull-ups/chin-ups, rope climbs, and some mini benchmarks along the way. Time to get strong, lean, and to express our fitness across a variety of domains. It will be cool.
Having said that….there is NO substitution for nutrition. Whatever your fitness goals are, at the base of those goals needs to be nutrition. There’s simply no way around it. I see so many of you working your tail off in here, getting stronger and fitter by the day, but not seeing the aesthetic results you want….cleaning up the diet will do wonders!
You can do this on your own, you can grab a buddy or family member and do it together, or you can hop on board the 5 week Challenge Val and Messy have put together for you. The challenge will educate you, hold you accountable, and put you in a group of people with similar goals. Invaluable. Whatever you decide, get the nutrition dialed in! Come talk to me if you have questions.
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE
AMRAP 18
1 Round of “DT” (155/105 | 115/80 | 95/65)
12 Toes-to-bar or Rings (Strict Hanging Leg Raises | Knees-to-chest)
1:00 Rest after each round.
FITNESS
“Coffland”
AMRAP 18
Max Hang from a pull-up bar
*Each time you drop from the bar, perform 1 Round of:
800m run or Row | 600m Run or Row | 400m Run or Row
30 push-ups (20 Banded | 15 Banded + Knees)
*Score is total time hanging from pull-up bar (every :30 = 1 round)
HEALTH
AMRAP 18
600m Row or 1200m Bike
30 Plank Jacks (Plank Shoulder Taps | 30-sec Plank Hold)
:30 Hang From Pull-up Bar (accumulated)