Workout of the Day
PARTNER METCON
3 Rounds (36 minutes) for Max Calories:
1:00 Bike
1:00 Row
2:00 Bike
2:00 Row
3:00 Bike
3:00 Row
Notes:
In this workout, you will share two machines with another athlete. Partner A will start on the bike, Partner B will start on the row. Both athletes will work for 1 min, and then switch machines. Again, each works for 1 min. Once athletes are back at the first machine, they will complete a 2 minute interval. Continue trading back and forth as such.
When you finish the first round, start again with 1:00 intervals. This is done on a running clock, so whatever transition time you take will simply mean less time to work during that particular interval.
Each round is 12 minutes, so the entire workout is 36 minutes.
The team’s score is the total number of bike and row calories at the end of the workout. (Do not reset, touch, or adjust your monitor at any point.)
Use the simplicity of today’s workout to tune in to two elements of your fitness/performance:
1. Breathing — If you tend to automatically huff and puff through your chest or gulp for air during your workouts, use today as an opportunity to practice breathing into the belly and ribs, as well as maintaining a steady cadence with your breath. For example, exhaling during your erg stroke, inhaling on the recovery, or inhaling for 4 pedals, exhaling for 4 pedals on the bike. Inhaling through your nose can help with pacing your breath.
2. Mindset — What will help you push through discomfort today? Do you like to stay tuned in to your progress on the machine, or is it better to close your eyes and just focus on your effort? When things get uncomfortable, what does your inner voice say? If it’s spewing negativity, maybe just for today, try turning down the volume on that and stay present to what you’re capable of.
CrossFit Group Class Programming Template (WK7/8)
Competition challenges us and changes us
Open Prep camp today with Coach Cody
26 CFSBKers are going to camp today under the tutelage of coach Cody Mooney for our first ever Open Prep camp. We can’t wait to see what folks take away from this incredible opportunity. There are still 4 slots left for this free event, you just need to be signed up for the Open!