Tuesday, November 11
"A single act of kindness throws out roots in all directions, and the roots spring up and make new trees." - Amelia Earhart
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 Veterans’ 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 Veterans’ 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.
I watched this the other day and recommend it. Sharing here on Veterans’ Day. https://www.pbs.org/newshour/show/new-documentary-explores-use-of-psychedelics-to-treat-combat-veterans-with-ptsd
WOD
“Chad”
For time:
1000 Weighted Box Step-ups, 45/35 lbs, 20 in
In honor of Navy SEAL Chad Wilkinson, who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.
Scaled Option 1:
750 or 1000 step-ups- no ruck or weight added
Scaled Option 2:
500 step-ups - no ruck or weight added
Scaled Option 3:
Pick a time (30 min, 45 min) and do as many step-ups as you can in that time, weighted or not.
Alternate WOD:
45 min Bike for cals
If you are feeling beat up and want a recovery-type day, hit this one and keep the pace conversational and sustainable
Cool Down
Quad work (foam roll, couch stretch, kneeling lay back)