Friday, October 17
Peace demands the most heroic labor and the most difficult sacrifice. It demands greater heroism than war. It demands greater fidelity to the truth and a much more perfect purity of conscience.
Announcements:
We’re ordering hoodies! Design is HERE.
We are pre-ordering these, which means you sign up for them, we charge you, they get ordered and come and we hand them out to whomever pre-ordered.
$30
Sign-up at the gym or email ben@crossfitpisgahavl.com if you want one, just let me know the size you want.
Deadline Today!
Warm-up (NTE 10’)
AMRAP 8’, increasing pace set after set, of:
40 seconds of biking, jogging or rowing
5 down-ups
10 Empty barbell Good Mornings, moderate load
Strength/Skill
For quality:
Kettlebell Farmer Carry, pick load, 80 m
Kettlebell Front Rack Carry, pick load, 80 m
Kettlebell Farmer Carry, pick load, 60 m
Kettlebell Front Rack Carry, pick load, 60 m
Kettlebell Farmer Carry, pick load, 40 m
Kettlebell Front Rack Carry, pick load, 40 m
Kettlebell Farmer Carry, pick load, 20 m
Kettlebell Front Rack Carry, pick load, 20 m
Athlete Instructions
Does not have to be unbroken. You can use two different loads. Can use two dumbbells if needed.
Movement Demos
WOD
Tabata Air Bike Calorie
The Tabata interval is 2 mins of work followed
by 4 mins of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men- 45 calories per round
Women- 30 calories per round
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men- 24 calories per round
Women- 15 calories per round
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Frog Stretch
Hold 1-2 minutes.