Sunday 8.8.21

Today’s Programming

STRENGTH

2 Hang Power Snatches + 1 OHS

Notes
Work up to a heavy but technically sound single on this complex.

METCON

3 Sets of:
500m Row
30 Anchored Sit-Ups

Notes
Row 350m @ Moderate pace SR between 28-32
Row 150m @ Fast pace SR between 32-36

Aim to stay within the recommended stroke ratings for each segment and use the sit-ups at a slow and steady pace to try and get your heart rate down.

CASHOUT

2-3 Sets of:
1:00e Single Arm Hold

Notes
Use a heavy weight (KB or Farmer’s handle) and perform an unbroken 1:00 single arm hold. Focus on maintaining perfect posture while you do this.

Virtual Class Zoom Room (Password: alchemy)
Alchemy Active Recovery @Home: 10am
An hour of movement including stretching, crawling, balancing, rolling, prodding, pushing, poking and joking. Come as you are, feel better when you leave.

Andrew pulling some heavy singles under the watchful eye of fellow CFSBKer Lee

Stella hits a Crossword Puzzle Hat Trick Today

I (Stella Z) have been evangelizing a lot for cryptic crosswords (the style of crosswords they do in the UK) lately, as well as making them. This Sunday, August 8, I will have three cryptic puzzles published on the same day — one at The Browser (subscription required), plus my cryptic debuts in both The New Yorker (free) and The New York Times (subscription required). I am beyond stoked to have all these high-profile puzzles on the same day!

For those who need a tutorial on how to solve cryptic crosswords, check out the Decrypting the Cryptic posts on my website, and you can also follow me on Twitter for a #crypticclueaday to practice. (I tweet the answers and explanations every #explanationfriday as well!)