Monday, November 10
"No act of kindness, no matter how small, is ever wasted." - Aesop
Announcements:
Many of you may know we get most of our programming (M, Tu, W, F, Sa) from Pat Sherwood at CF Linchpin. He puts out some resources to pair with his programming that I’ve not shared in the past, but may start doing so from time to time, as I think they’re excellent and may provide some context for folks who are more interested in the “why” of what we do.
First up, this link is Pat’s explanation of “modulating intensity,” or why we may intentionally vary our intensity (or “go harder” on some days than others). Modulating Intensity this week (please know we shift up and add stuff to his programming often, so when he breaks down what he’s doing on what day, that may not correspond to what we’re doing in class. Not the point. Just pay attention to the explanation around his decisions of when to push and when to back off.)
Tuesday is Veteran’s Day. We’ll run a special schedule and do one Community WOD class at 9:30am. This is a special workout we usually do each year on Veteran’s Day called “Chad.” If you need a door code to come in at another time in the day, that’s all good! Just call or text Ben at 828-338-9718.
Warm-up (NTE 10’)
3 Rounds, not for time, of:
1 minute of jogging, biking or rowing
9 air squats
7 knee push-ups
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
Dumbbell Pull Over 12-12-12-12
Movement Demos
WOD
3 rounds for time of:
Run, 400 m
3x [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
15:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
22:00 or less
Other Equipment Conversions
Replace each 400m of running with 1200m on the Echo Bike, 500m on the Concept 2 rower
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Straddle Stretch
Hold 1-2 minutes.