5 x 1
5 x 3
Warm up and perform sets across at 90-100% of Week 1‘s best successful lift. The goal is consistent reps, not PR attempts or press outs.
Post loads to comments.
Exposure 7 of 8
AMRAP 9 Minutes:
3 Front Squats 205/145
The Front Squat come off the floor and should be heavy but unbroken. First rep can be a full Squat Clean. Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed.
Post rounds, reps, and Rx to comments.
Today: Look, Feel, Perform Better Challenge Lecture and Q&A, “What Do I Eat?”
Are eggs bad for me? I know avocado is a healthy food, so can I have as much as I want? What’s a whole grain? I heard that avoiding carbs is a fast way to lose weight. Should I skip them? What about gluten, lactose, caffeine, nails, etc.?
Whether you’re following Level 1 or Level 2 on the Look, Feel, Perform Better Challenge, we want you to focus on what foods to eat rather than what are “bad” or foods you should try and will yourself to not eat. In the first lecture of the series (today at 12pm in the Annex), we’ll discuss what healthy foods you should be including in your diet, as well as provide some guidelines on how much of them should be on your plate (even if you’re not counting your macros). An open Q&A will follow.
Akoto O. on Injury and Functional Fitness
Akoto O. hasn’t been around the gym lately because of an ankle injury. She recently send us a nice message updating us on her status and letting us know how CrossFit has prepared her to deal with this setback:
Many members have reached out to me to offer well wishes, words of encouragement, meals, books and Netflix recs! Colleen, who missed a big chunk of her own workout by staying by my side when I fell that Saturday, has even offered to be my open gym partner when I return. What a special, kind community you all have fostered. I am lucky to call CFSBK my fitness home.
Now, forgive this portion of the rant, but I gotta give a shout out to functional fitness:
I have strict instructions to not put any weight on my right ankle. In physical therapy, before I was discharged, as the therapist showed me how lift and lower myself on to the bed, couch, toilet, etc., I thought, “Oh, just like seated Pistol progressions.”
Using a walker is kinda sorta like holding myself up on the Matador.
Hopping around on one leg: one-legged Single-Unders!
The other day I was home alone and I had to bend down and pick up an object: Single-Leg Deadlift!
Point is, there is nothing I need to do to get around safely that I can’t do. All of this feels familiar to me in some way, and because of that, I feel wholly prepared to get through the next few months. Doctors, nurses and therapists have all remarked on my strength and stamina. I owe that to CFSBK, both to the grade-A instruction I’ve received in class over the last 4.5 years and to the things I’ve had the freedom (and equipment) to work on in open gym.
As for an update on my ankle and recovery: Compound fracture dislocation. Surgery went well. The pain is surprisingly manageable. Worst part: my sleep is trash. Best part: I get to track my macros with home cooked meals everyday, but I don’t have to deal with the tyranny of dirty dishes (thanks Mom). I especially don’t miss washing tupperware. Hashtag blessed.
My mother, who is a retired nurse and a phenomenal cook, just happened to be in town when all of this happened, so she’s extended her stay and will be with me at least until the new year. Also, insurance fully covers visiting nurses and physical therapists. Silver linings, ya’ll. I’m in good hands.
Doctor says no regular commuting until February, which is when I plan to come back to the gym, so I’ll see you all then.
Thank you, thank you, thank you a million times.
We miss you, Ko! Heal fast!