Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.
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Coach Fox crushing his lifts at last weekend’s USAW Murder of Crows Open. More videos from the day are over on Coach Frank’s Next Level Weightlifting club Instagram account!
1. Yesterday we posted highlights from the whole Murder of Crows weekend, which included both USA Weightlifting and USA Powerlifting meet. Relive the glory!
2. Our new 8-week training cycle started on Monday. Go HERE to find out what you can expect in CrossFit group classes.
3. Hey, speaking of Next Level Weightlifting Club, we posted a Q&A with Coach Frank this week. Check out Tuesday’s post to learn all about this awesome Olympic lifting program!
4. It’s the beginning of a new training cycle. Time to take stock and set goals! For many of us, that will involve the all-important Pull-Up. On Wednesday, we reposted the updated version of a blog classic, “Developing Your Pull-Up.”
5. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.
6. Tomorrow’s 11am Active Recovery class is cancelled.
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Yesterday’s Results Board: Double-Unders, Burpees, Power Snatches
Quality Over Quantity; Process Over Outcome Breaking Muscle
What Monks Can Teach Us about Managing Our Work Lives JSTOR Daily
Saturday’s Programming
Partner Metcon
AMRAP 10 Minutes:
10 Wall Balls 20/10, 14/9, 10/8
10 Hang Power Cleans 95/65/35
Partners alternate rounds.
Rest 5 minutes, then…
AMRAP 10 Minutes:
10 Dumbbell Alternating Snatches 50/35/20
10 Box Jumps 24/20/16
Partners alternate rounds.
Rest 5 minutes, then…
AMRAP 10 Minutes:
Calories Rowed
Partners switch as desired.
Post rounds, reps, Rx, and partner to comments.
8am with Brett doing Saturday’s work partnered with FGB buddy and fellow “CF sucks for tall people” Bjorn
WB+HPC metcon: 12+11 Rx
– totally our jam, as there aren’t many movements in CF that I’m as proficient in as wallballs and cleans.
DB snatches + BJ metcon: 10+17 Rx
– less of our jam, the DB was no problem but the box jumps slowed us down.
Rowing: 210 calories
– “CF is great for tall people”! Bjorn is a beast on the rower so I was mostly trying to keep up and not die. Kept around 1500 cal/hr across my 5 rounds, last round went all out at 1750. We switched every 1min, which I think worked well for us.
Still loving these Saturday partner metcons, today was a particularly great one with a bunch of stuff I like. Someone is gonna get 14 rounds in that first metcon.
YESTERDAY: feeling better after a few days at home. i’ve been really dragging.
A) @sustained pace
40ft Yoke walk – TOUGH
rest 15 sec
10 aKBS – 20kg
rest 15 sec
ski 250m
x 3 rounds
-EASY warm up pace!
285/325/365# on yoke. That was HEAVY AS SHIT. Sofun
B) every 5 min complete:
50ft sled push – HEAVY
30ft HS walk
1 ascent peg board
-EASY AB for remaining time
x 3 rounds
1:38/1:52/1:57 -71 cal total, sled was 345# today!
THIS WAS SO FUN! I think peg boards are in my wheelhouse this was so easy! I think the splits were off due to rest needed before handstand walk
C) @sustained pace:
21-15-9
row cal
-In between of each set complete:
8 TnG PS – 75# – unbroken
50 DU
6:58
Well Paced. My doubles were a little off but at least I’m aware of my wrist now. I’ll fix it. This was executed pretty damn well! 980-1050 to start then 1050+ by last round. Unbroken power snatches slow with breath and pause at top. Then last were fast. Did better with the cycling style Ro wanted, basically straight from OH to the floor. Thumb feeling almost normal!
D) Sustained pace: 4k ski – @2:40 or better split
20:12
Felt good towards the end so went a little harder, Ro said this was 2 min better and i had no idea so thats cool! I think last time i tried this i was deadbeat tired though.