Tuesday, November 4
Never confuse a single defeat with a final defeat.
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’)
3 Rounds, not for time of:
1 min of running, biking, or rowing (increase pace each round)
7 squats (squat therapy style) (see video below)
7 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
7 band pull-aparts
7 scap pull-ups
7 kip swings
7 ring rows
7 push-ups or knee push-ups
7 sit-ups or hollow rocks
Strength/Skill
3 RFQ, Superset:
Side Plank Hold x :45/each
Dball Carry x 35m (2 lengths)
Bulgarian Split Squat x 16-20 (8-10R/8-10L) - go light here or even bodyweight (lots of squats in the wod too!)
WOD
“Tabata This”
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
Goals
Super Fitness Robot time / rounds:
Lowest number in any interval being 9 reps
More Likely time / rounds: (consider scaling if this seems unrealistic)
Lowest number in any interval being 5 reps
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Cobra Stretch - abs
1-2 minutes
Kneeling Lay Back
Hold 1-2 minutes.