Wednesday, November 5

The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.

Ben Bergeron

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:

20 seconds of lateral banded steps

10-15 m high knees

10-15 m butt kicks

10 steps of walking lunges

100 m run (increase speed each round)

1 min of rest

Strength/Skill

For quality:

Practice SLIPS, 15 mins

Athlete Instructions

Practice divided among the various activities.

S= Scales (front & back)

L= L-sit

I= Inversion

P= Planks

S= Stretching

Stretching: Choose your own or do the stretching in our cool down.

Movement Demos

• Front Scale video

• Back Scale video

• L-sit

• Inversion Option 1, Wall Walk

• Inversion Option 2, Descent from Handstand Variations

• Inversion Option 3, Handstand Hold

• Plank Variations video

WOD

Run 5 km

• Scaled: AMRAP 30 for distance on run (preferred), row, or bike.

Athlete Instructions

For time, or not.

Replace 5 km of running with 15 km on the Echo Bike, 5 km on the Concept 2 rower.

Cool Down

Frog Stretch

Hold 1-2 minutes.

Calves & Foam Rolling

• Frog Stretch

• Calves & Foam Rolling