Monday, October 27
All I want is an education, and I am afraid of no one.
Announcement:
Our friend and CFP Member Tim Hermes’ company, Monterey Watch Company, is sharing an offer with our crew, just in time for the holidays.
From Monterey: “Monterey Watch Company makes amazing budget luxury timepieces. Tim is offering all CrossFit Pisgah members 30% OFF any timepiece in the shop.
Bonus: Check out the site to see the gorgeous product photography done by our very own member, Genevieve!
Use your special member code PISGAH at checkout to get your discount at MontereyWatches.com”
Thanks, Tim!
Warm-up (NTE 10’)
3 minutes of walking (moderate to fast walk: increase pace every minute) or rowing or biking
-then-
Dynamic stretch portion (lower body)
10-20 m high knee karaoke drill
10-20 m knee to chest (3 seconds hold)
10-20 m figure 4 (1 second hold)
10-20 m lunges with torso rotation
10-20 m toe touches
Dynamic stretch portion (upper body)
6-8 elbow push-ups (3 to 4 slow and 3 to 4 fast)
3-4 plank rotations (per side)
3-4 scorpions (per side)
Strength/Skill
For quality:
100 V-ups (Standard) or GHD Sit-Ups (Advanced)
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible
100-80-60-40-20 reps, for time of: Double Under OR 5:00 D/U practice
WOD
Each for time: Run: 3x 800 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions
Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower.
Goals
Super Fitness Robot time / rounds: 3:00 or less per 800m
More Likely time / rounds: (consider scaling if this seems unrealistic) 4:30 or less per 800m