Workout of the Day
FLOATER STRENGTH
Pause Back Squat
10-10-10
Power Clean
3-3-3-3-3
Bench Press
12-12-12-12
Push Press
3-3-3-3-3
Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week.
METCON
5K Row
Notes
Check out this page to see average times for the 5k row based on age, gender and experience level. Use the monitor to keep active track of your pace, stroke rating and projected finish through this workout. If you’ve never done a 5k on the erg, focus on finding a sustainable but active pace for the first 4k. See how consistent you can be and listen to your body. On the last 1k try to drop some time off your average split and keep your eyes on the projected finish time to help you make a goal. Breath steadily and the better your technique the more comfortable you’ll be rowing for this long.
CrossFit Group Class Programming Template (WK4/8)
Congrats to Coach Katie and Toni on completing a Half Ironman (In a hurricane!)
Yesterday two of our toughest athletes took on a half Ironman and in the True CrossFit spirit of the unknown and unknowbale, had to fight it out during a hurricane. Obviously, both still crushed it! Here Katies report and both their numbers:
Highs: did the entire 56 mile bike with Toni! great moment for me to practice mental toughness, my bike chain got locked and I actually was able to fix it on my own (a proud moment for me!)
Lows: doing this entire thing in a hurricane. Need I say anymore?! The conditions were horrendous and made this race way harder than I could have possibly imagined!
In summary: Simon & Garfunkel and Bob Seger said it best. Since we weren’t allowed to have music, these songs were running through my head on a constant loop. Lol!
“Ophelia (Cecilia) you’re breaking my heart, your shaking my confidence baby”
“Against the wind We were runnin’ against the wind
We were young and strong, we were runnin’ against the wind”
Katies Stats
Time 6:38
17:36 Swim (cut to ~750M due to dangerous conditions)
3:53 Bike, 56mi
2:06 Run, 13.2mi
Toni’s Stats
Total Time: 6:25
Swim: 21:04
Bike: 3:53
Run: 1:55