Monday, November 3
It is not enough to be busy. So are the ants. The question is: What are we busy about?
Announcements:
Hoodies are in! If you ordered one, please grab it from the box in the front room and mark your name off on the nearby sheet so I know you’ve received yours.
Please only grab the size you ordered. If it doesn’t fit or you don’t like it, let me know and I’ll figure it out, but please don’t grab another size or hoodie. I ordered the exact amount that was pre-ordered so that you would be taking someone else’s sweatshirt. Thanks!
“Rebuild” returns! Beginning this week, we’ll shift the programming a bit on Thursdays and Sundays. Years ago, we integrated programming from Marcus Filly, led by Coach Brooke, that we called “Rebuild.” This was strength and conditioning with more emphasis on bodybuilding and tempo/time under tension, allowing athletes to slow down and recover from the demands of CrossFit while also offering an opportunity (if they chose) to load weight and push their cardio during a WOD. For many, you won’t notice a huge difference in what we’re doing, but this will be familiar for some of our veteran athletes (we’ve actually been sneaking this in a bit over the last couple weeks!).
Warm-up (NTE 10’)
2 Rounds, not for time of:
2 minutes of rowing, biking or jogging
30 seconds of lateral banded steps
10 hip & back extensions
1 x snatch warm-up with empty bar (45/35)
Strength/Skill
3 RFQ, Superset: (After WOD)
Plank Hold x 1:00
Overhead Carry x 35m (2 lengths - double KB/DB)
WOD
1 Hang Power Snatch, pick load
Every 1 min for 30 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
85% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side