Workout of the Day
METCON
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Kipping Pull-Ups*
*If you came yesterday, consider performing 12 Burpees instead of kipping pull-ups.
Notes
Benchmark day! This classic CrossFit workout is a triplet that combines 3 monostructual (running), weight lifting (Kettlebell) and gymnastic (pull-ups) exercises for a potent dose of fitness and fun.
KPU: 12 reps / 6-8 reps / 6-8 Banded or strict / 12 Jumping
STRENGTH
Pause Bench Press
Heavy 10-12
Notes
In no more than 5 total sets work up to a heavy set of 10-12 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep.
CrossFit Group Class Programming Template (WK4/8)
The ladies of D&D during the active rest of a partner workout yesterday.
Recording from yesterday’s Nutrition Session with Laura Geraty
Thank those of you who were able to join our session, “Why Diet’s Don’t Work…And, Okay, But Then What?” live yesterday. For those of you who will be watching later, I hope you learn something and come away feeling inspired to view nutrition and health through a new lens. Please, please let me know if you have any questions or feedback. I love hearing from people.
Here is a link to the recording. The password is Dietssuck! (punctuation included).
I am looking forward to doing another of these to build off this seminar in the future. If you are interested in more personalized work, we can set up a 20-min or so call for you to share more about your goals and for me to tell you a little bit about how I typically work with clients. If you’re not into the one-to-one format but would be interested in a CFSBK nutrition coaching group, I’d also love to hear from you. I think that could be really fun but want to make sure others are into the idea as well.
Laura