Workout of the Day
STRENGTH
Bench Press
Build to Heavy 5 reps
Notes
Compare to Week 4 as a reference for loading. In roughly 5 total sets, work up to a heavy 5 on the Bench Press. The final set should leave you with 0-1 reps in reserve.
METCON
For Time:
1000 m Row
50 Burpees to overhead target
Notes
For today’s workout, aim for a slightly faster row pace then your 2k. At this point in the cycle, you should have a good idea what you can hold and maintain for a 1k. If you are more experienced, try to shoot for negative splits every 250 m.
Negative splitting is when successive times for 250 meter splits are faster than preceding times, e.g. in a 1K piece, the first 250 meters are at a split time of 2:00, the next are at 1:59, the next are at 1:58 and the last 250 meters are at 1:57. The 1K is just an illustration; the same is true for any distance. This can help you avoid the “crash and burn” method of pacing where you go out too fast at the start and can’t maintain that pace for the entire distance.
CrossFit Group Class Programming Template (WK6/8)
Kat D putting on a Pistol clinic yesterday morning
Today’s Metcon
Here is how I (David) approached yesterday’s workout. It’s a simple couplet but a little planning can go a long way. Here’s what I focused on:
1. 1000m Row
I am not a strong rower and I tend to blow up if I push too hard, so I set the simple goal of rowing sub 2:00 splits the entire time. I hovered around 1:55-1:58 splits cruising at about 23 strokes per minute. This felt very sustainable but still challenging enough for me. I probably should have tried to drop my splits by a couple seconds at the 500m and 750m mark, but alas.
2. 50 Burpees
I may be in small company here, but I like burpees. I feel like I can just sort of do them forever. My focus points here were:
– start your first burpee the second you get to the station
– Keep a pace where you won’t have to stop
– Just get into a flow of doing the same thing, putting my hands in the same spot, breathing and moving at a steady tempo. Just “more of the same, more of the same, more of the same” is sort of what my internal monologue was.
– Push on those last 10 reps!
Even simple focus points can allow you to be more intentional about your efforts at the gym. Take a moment to plan your strategy and get after it today.
PS my time was 7:43
