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.
NEW YEAR’S DAY SPECIAL EVENT: YOGA, MINDFULNESS, AND INTENTION SETTING WORKSHOP
Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow (accessible to all levels of experience) before moving into breath work and learn a few simple ways to work with your breath to help bring you back to balance, whenever, and wherever you need it. You’ll also learn a simple full-body relaxation technique that takes only moments, and can be a very useful tool to have during times of stress or indecision.
Intention setting is more than making resolutions, more than wishing and hoping for things to change. Today you’ll set an intention for action as you move forward into the coming year. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lbs,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” You’ll spend some time thinking on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped. You’ll identify a goal you have for the future, and begin to clarify for yourself not only how to get here but why it matters to you.
This community workshop is open to all members and non-members with a $10 suggested donation.
News and Notes
- The Look, Feel, Perform Better Challenge Capacity Test WOD is scheduled for tomorrow, which means you have the option of doing it during today or tomorrow’s CrossFit group classes (or during Open Gym, of course). See the comments section of this post for details!
- Tonight’s Next Level Weightlifting Club class is cancelled.
- You can find the schedule for this coming week HERE.
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Yesterday’s Results Board: Power Snatches, Overhead Squats, Toes-to-Bars
Ego Dropping: The Magic of Breaking Free from Self-Concern Zen Habits
The Glute-Ham Developer CrossFit Journal
LFPB Challenge Capacity Test WOD
“Jackie”
For Time:
1000m Row
50 Thrusters 45#
30 Pull Ups
This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Ring Rows. For the LFPB Challenge, note your score to compare to the re-test at the end of the challenge.
Post time and Rx to comments.
My two absolute favorite mindful intention-setting yogis! Is there anything better than that photo?
See ya in Short Circuit on New Year’s Eve, girl! IT’S ON!
HELL YEAH! See you there, Stella Z!
AM Sesh:
A) @sustained pace:
45 sec ring FLR
rest 10 sec
2 peg board ascent
rest 10 sec
3 pHSPU negatives – 6″
x3 rounds
***took about 20 min to play around on paralette kickups to static handstand holds. which im not great at. kicking up to the paralette is pretty scary, i just kept picturing gruesome outcomes to what would happen if i messed up right before id kick up. really great strategy there. anyway, got 2 or 3 controlled kickups with a few seconds hold. Needs a lot of work! I bet if i keep trying it will be less scary.
B) Power Clean + strict press + push press
1.1.2 x 5; rest as needed
75/85/90/95/100
C) @high effort:
21-15-9
TnG DL – 185
wtd DU
HR push ups
7:32
Glued to the damn floor on those push-ups. Unbroken deadlifts except for 15s, 5/5/3/2, doubles were a damn mess wtf!
PM sesh:
A)@every 5 min complete:
400m run
20 aKBS – 24kg
20ft HS walk
10 ring dips
x 3 rounds
3:38/3:43/3:59
Insane how quickly my chest fatigued today after pushups earlier. even walks went better than the ring dips! only messed up one at the last rd 5 ft short, everything else unbroken. forgot how to do my cool ring dip kip i gotta practice it
B)Bar Muscle-Up
6-8 x 4-5; rest as needed
-DO not rip!
4×5, one 4, one 3 + 2 singles. my chest was the most tired part! crazy the dip out was the most terrible part, last set was actually my best? whatever i couldnt explain that one if i tried. Probably focus i guess
C)Row
1:30 – @1:58-2:00 split
1:30 – @1:56 – 1:58 split
3:00 – rest – actively walking
x 4 rounds
ok i actually managed to hold this but it was REALLY tough on the leggies after dropping in at that gym and doing those 20x100M sprints on Wed. Wowza. but hey i did it and i felt pretty proud of pushing past the suck a little bit. legs and barely lungs. Figured out a better start by last round (which actually was my best), and i could literally feel the wheel spinning faster and i had more control of how to keep the momentum going. an effortless way to get a better split. Gotta pay attention to the feel of the chain more often. its a huge help.