A1) Half Kneeling Filly Press:
3 x 8e @ 3011
The racked kettlebell does not have to increase week to week, but choose a challenging load.
No pause at the bottom but the turnaround should be controlled with little to no “bounce.”
A2) Deadlift:
3 x 8 @ 3111
Note the tempo has a 1 second pause on the floor, no touch-and-go.
Post loads to comments.
Week 1 of 6
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AMRAP 9 Minutes:
12 Burpee-Box Jumps 24/20
12 Toes-to-Bars
Bias jumping to a lower box rather than stepping to a higher box as needed. Modify the Toes-to-Bars to Hanging Leg or Knee Raises or 2 x Sit-Ups as appropriate.
Post rounds, reps, and Rx to comments.
Sunday: Yoga, Mindfulness, and Intention Setting Workshop
Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm this 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. It starts in just 3 days! Go over to the LFPB Challenge page to learn more and sign up!
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Small Increases in Physical Activity Can Make a Big Difference The Conversation
Why We Love How-to Videos Nautilus
OMG FILLY PRESS IS SO HARD.
That’s all I got.