Workout of the Day
SKILL
Handstand Kick Ups
Notes
We’ll spend the first part of class today building confidence on getting inverted!
METCON
EMOM x 28 MIN
A. Handstand Push Up x 8-15 Reps
B. Shuttle Run x 40 Sec
C. Bike x 15/12/9 Cal
D. Rest
Notes
Focus on maintaining consistent effort throughout the workout. If you’re not sure of your paces, start with about an 80% aerobic effort on the run, a little hotter on the bike, and aim to meet those same rep counts for the next 4 rounds. Then try to squeeze 1 more rep into your final rounds!
Adjust intensity if needed and ensure you’re not sacrificing form for speed. Encourage yourself and others, especially during the later rounds when things get tough. It helps.
HSPU may be strict or kipping. Prerequisite to perform kipping reps is 1 strict rep to the same range of motion. Choose a rep scheme that you can complete in 1-3 sets, within 40 seconds per round.
HSPU Scaling:
A. Box Piked Handstand Push Ups
B. DB Strict Press
CrossFit Group Class Programming Template (WK2/8)
1/2 Day Meditation Retreat Today!
Join CFSBK coaching alumni Chris Fox for an opportunity to sit in community, learn a few practices of meditation and working with your breath, and practice them together. During our time together we’ll cover topics ranging from how to find a comfortable posture, how to settle your thoughts, how and when to focus and when not to, how to relate to our tendencies toward distraction and unpleasant feelings like anxiety, sadness, boredom, and restlessness.
What can I expect?
Logistically, the day will involve alternating periods of instruction and formal practice of both seated and walking meditation, each lasting from a few minutes to about 20 minutes. The practice of noble silence will be encouraged, but there will be small group sessions along with opportunities to ask questions.
If you’re new to meditation, or have tried and failed before, my hope is you’ll walk away with a sense of freedom from what you’ve thought meditation “should” look and feel like, and be inspired to beging your own personal practice, however small.
If you’ve been practicing regularly for months, years or decades, you’ll have the unique opportunity to view the practice from a different perspective, and hopefully walk away with new tools and a renewed commitment to the path.
Enlightenment not guaranteed, though I feel confident you’ll walk away feeling lighter than you came.
When: Saturday 9.14.24 1:30-4:30pm