Workout of the Day
“Mythic Strength”
Farmers & Sandbag Carry Medley
80 ft Farmers into 80 ft sandbag carry (RPE 8). 3 sets moderately heavy, same weight across for both implements.
Rest 2-3 min.
Notes
Farmer’s carry 40 ft, re-pick, return 40 ft. Run back, pick sandbag, run 40 down, 40 back. Both implements return to where they started.Farmer’s should be heavy, but not so heavy you can’t move your feet quickly. If you are in danger of dropping farmers (fingers slipping), decrease weight.
Unilateral DB Push Press & Deadlift
Push Press one arm for 8-10 reps. Perform single leg deadlift on one side 6-8 reps, then perform other arm and other leg.
Minimal rest.
Notes
4 rounds building in weight, go heavy. Brief pause at lockout on the push press. Leave 1-2 RIR on the press.
CrossFit Group Class Programming Template (WK6/8)
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From Coach Cara
It has felt utterly spectacular to cultivate a new training groove outside of strength sport competition. It’s taken some time, for myriad life reasons, but a lot of things are falling into place after a few seasons hanging out in the cocoon of metamorphosis.
Competing in strongwoman and hitting specific numbers and performance metrics used to be my only aim, and while that was a powerful and fun time I’m grateful for, one must grow according to their aims (if you’re new here, I’ve competed somewhere north of 25 times in strongman/various strength sports and it used to dominate my life).
⚔️ The meaning of training has changed. It has evolved to serve my biggest desires, the ones I’m now wholly invested in conjuring – my film and artistic ambitions.
Being really strong is something I worked hard for(and I’ll always have the bone density to prove it), but it’s much more meaningful to me now to pursue a high level of fitness in other capacities right alongside it.
As an actor who likes doing their own stunts and is cultivating the appropriate skillset, qualities like endurance, stamina, speed and mobility also deserve focus.
I have long aspired to a high level of performance fitness, and growing as a coach at @cfsbk , learning CrossFit methodology, and expanding my own horizons through simply following my curiosity for human performance, have all served to break me out of some rigid thinking I fell into around training. Being inspired by gym community has also been invaluable. ☠️
Also, it’s never been more clear to me how potent a place for spiritual self-connection training is. It can be a time for presence with your higher self and your biggest dreams as well a way to engage with your fear and resistance in a positive way.
Not shown in the video: group class work, metcons galore, distance runs, stretching, hand stand practice.
🖤
Shout out to @thestonecircletraining who has made some really fun YT videos I’ve pulled some inspo from.
The green bag I’m pulling in this video is 150#, black bag to shoulder is 120#.