Every 5:00 x 5 Rounds
6 Power Cleans 135/95
6 Push Jerks
This is our third exposure to this workout this cycle, again with an additional rep per round on the barbell. The barbell should be on the medium-light side and unbroken. Modify the Dubs to Alternating Foot Steps or to 2x Singles as needed. These should be “hard but sustainable” efforts. The intent is to stay out of the “pain cave” and perform each piece at a sustainable and repeatable pace across each round to within a point or two. Signs that you’re in the right zone are: consistent split times, a focused yet relaxed facial expression, and the ability to maintain nasal breathing throughout. These workouts should feel slightly harder than Thursdays.
Post work to comments.
Week 6 of 6
The first set of photos from Saturday’s 6th Art Show are now up on Flickr. Check out more of them here!
January 12th: Yoga, Mindfulness, and Intention Setting Workshop
Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm on Sunday, January 12th and start off 2020 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 breathwork, learning a few simple ways to work with your breath which can help bring you back to balance whenever and wherever you need it. We’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. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lb.,” 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?” Quit “shoulding” on yourself and start doing.
We’ll be meditating on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped you to do so. You’ll identify a goal for the future and begin to clarify for yourself not only how to get here but why it matters to you.
Please bring a yoga mat and writing materials of your own if you have them. We’ll have some mats to borrow as well, but likely not enough for everyone 🙂
This community workshop is free and open to all members and non-members with a suggested $20 donation.
This workshop will coincide with the start of the Look, Feel, Perform Better Challenge, our yearly challenge meant as a collective kickstart toward healthier nutrition and recovery habits. We’ll have more info on that very soon!
Throughout the years, we’ve been here to help you get your fitness on over the holidays. This year is no different. Planning your travel schedule? Head over to the Schedule page to find out what you can expect!