Friday 1.20.23

Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 10 ea

Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
You may re-rack the bar and rest briefly between sides if needed.
Aim for 3 sets of 10 reps each side at the same weight across, using the same load you did for 8 reps last week. You can do it!

A2) Single Arm DB Bent Over Row: 3 x 6-10 ea

Notes:
Use last week’s weights as a guide (3×9-12ea). Go heavier!
Rest as needed between movements, in the range of 60-90 sec.

METCON

EMOM x 16 min:
A. 12 Alternating Russian Twists + max calorie Row in remaining time
B. Rest

Notes:
Russian twists are unweighted today. Gold standard is fingers interlaced, touch one elbow down to the floor on each rep. Adjust as needed. The intent of the movement is to rotate the upper spine and shoulders, not move your arms side to side.

---

CrossFit Group Class Programming Template (WK3/9)

Stephanie A, Cidney F and Ashley M AKA Team Aggressively Average

Team Aggressively Average’s Report from WODAPALOOZA

Was it all a dream?!!! 6 events, 3 days, too many memories to recount for what was one of the most incredible weekends of fitness that we have ever experienced. Was it stressful? Yes. Were there unexpected twists and turns? YOU BETCHA. Did we have fun and push ourselves to a whole new level mentally and physically and would we do it again? HELL. FREAKIN. YEAAAAAAAAA. Big thanks to Coach Katie Harper who put all of her past WZA experience to good use and prepared us exceptionally well for the whole competition (especially that Kitchen Sync workout!!!), thank you to CFSBK for giving us the resources to train effectively, and dear god thank you to our community for the endless support, we love you! An extra special shout out to Karl who flew to Miami just to cheer us on! We placed 30th out of 40 which ain’t bad for our very first competition at this level and working as a team together – living up to our team name, we are AGGRESSIVELY AVERAGE. Beyond excited for the year ahead to keep training and getting stronger/faster (primed for the Open, what what!) and we are already scheming for WZA 2024 quals. Want to hear more war stories and/or are you considering your own competition experience? Don’t hesitate to reach out to us to chat xoxox