Workout of the Day
This is the same rep scheme as Week 3. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!
AMRAP 4 MIN
Bike for Max Calories
Rest 4 Min
AMRAP 4 MIN
15 DB Bench Press
20 KB Swings
Equal work to rest ratio here today, and a relatively short time frame, so bring it. Unless you are brand new to CrossFit or are recovering from injury/illness, today is not the day to finish the workout and write in your notes, “I could’ve done a little more” or “I probably should’ve gone heavier.”
For the DB’s, choose a weight that will be challenging for you to do 15 reps unbroken. Similarly, choose a heavy KB that you will keep unbroken. If you always go for one particular weight, try the next heavier bell today. Cuz what do you have to lose, really!?!?
The Simple Life at CrossFit Makai’s Incredible Gym Experience!
The beauty of the CrossFit affiliate model is that because we’re not franchises, every gym is free to express their version and vision what an affiliate is. We are all however united in our mission to serve our communities and provide health and happiness. We always recommend you drop into CrossFit affiliates while you travel, you never know when you’ll find a gem like the one below.
What makes a great CrossFit gym?
Not lots of space or top-notch gear (although great CrossFit gyms can have those things, too).
“I believe what it takes to run an effective CrossFit affiliate is a solid handle on the CrossFit methodology, but an even greater passion for wanting to serve other people,” says Mee Lee, owner of CrossFit Makai in Ventura, California, and CrossFit Level 3 Trainer.
For Lee, that passion started at home, as she coached her mother through outdoor workouts designed to help her stay healthy and active in her final years of life.
After Lee’s mother died following her battle with liver and uterine cancer, Lee’s mission was clear.
“I want to open an affiliate and take this newfound reignited passion for CrossFit and bring that to as many people as possible,” Lee says.