Workout of the Day
SKILL: Kettlebell Swing
Spend a little time refining your kettlebell swing then perform 3-4 progressive sets of around 10 reps trying to use a heavier kettlebell than you typically or have ever used. Only swing a weight you can control!
PARTNER METCON
10 Total Rounds for time of:
60 Double Unders
12 Box Step Overs
Notes
Alternate complete rounds with a partner until each person has performed 4 rounds.
JR Options
– 60/40/20 DUs
– 80/60 Single Unders
– Bike 10/7 Cals
Step Overs: ../50s/35s/20s..
CASH-OUT
CrossFit Group Class Programming Template (WK4/9)
Lydia’s first Ultramarathon testimonial!
CFSBK’er Lydia K recently completed a massive accomplishment, check out this amazing write up and give her a high five in class!
I did an ultramarathon across the Grand Canyon and back!
After two attempts to make the Olympic fencing team for women’s epee, I retired from the sport during the pandemic. I’m still trying to process my fencing career – the unplanned pandemic retirement, all the heartbreaks and failures, but also all the accomplishments, gifts and learnings over the course of 16 years. It’s a lot to parse through.
Running didn’t used to feel very good on my body. I had imbalances and injuries from fencing and didn’t know how to train properly. But when I was invited to do a big outdoor goal last summer with a friend, I started working with a mountain coach and found a strength/fitness community at @cfsbk that I love…and things started to change!
Now, I’m just trying to do my best as opposed to “win”. My stress is lower and I’ve been able to better cope with my anxiety. I’m having a healthier relationship with my body, I’m less self-hating, and more grateful for being able to just get out there and appreciate my surroundings. I’ve been able to re-channel my competitive spirit and it’s feeling damn good.
This year, I wanted to push my limits and make myself uncomfortable. Somewhere epic, something insanely hard, and just see what could happen. So, R2R2R: a run across the Grand Canyon and back. And last Friday 4/28, 30 miles and 6k+ elevation gain later, I did exactly that!
I had the best supporter in the world crewing me: my fiancé and fellow CrossFitter Vini Baggio. I fell a few times, peed myself a little, bled a little, smiled a LOT, felt small, felt strong, and felt damn proud of myself. It was the longest run/hike I’d ever done in one go. My first marathon happened to be an ultramarathon down and up the Grand Canyon!
Thank you to everyone who checked in, tracked, cheered, and supported – everyone who knew how much this meant to me and understood the work I was putting in <3
Congrats Lydia!!!!