Workout of the Day
STRENGTH
A1. Back Squat 3×6, building or across
A2. Three Point DB Row 3×6-10ea @ 2011
Notes
Use your notes from week 3 to progress yourself today. If technique is holding solid, challenge yourself on the load! Bar speed will likely slow down on the last rep or two of each set if we’re truly in heavy territory.
METCON
For Time
800m Run, then
10-8-6-4-2 Strict Chin Ups
20-16-12-8-4 Alternating Pistols
Notes
Intent: 9-13 min
Run hard! If 800m will take you longer than 5 min (10 min mile pace), scale back to 570m (run to 4th ave, 3rd ave, 4th ave, and back inside).
On the chin-ups, pull as high as you can at the top and get to full lockout at the bottom of each rep. On the pistols, stand up all the way on one leg before the other foot returns to the floor. Utilize your scaling options to find
Chin Up Scaling
A. 5-4-3-2-1
B. Foot Assisted (full volume)
Pistol Scaling
A. With hand assist: grabbing the toes
B. Box Pistol (not alternating)
C. Pistol with toes on calf/ankle
D. Single Leg squat to bench/box (with optional plate counterbalance)
CrossFit Group Class Programming Template (WK7/8)
Kim and Judy finished yesterday’s partner workout so fast they had time to take a cute picture 👯♀️
Saturday 11.16.24 Harness Your E! Power Workshop with Dr. Katie Rose Hejtmanek
Seminar Description:
Want to learn how to leverage the performance enhancing capacities of estrogen (E2)? Interested in knowing how estrogen changes across the life cycle and how to navigate these changes? Harness Your E! Power provides insights into the role of estrogen in the body. Participants discover ways estrogen supports everyday function as well as how to leverage it for sport and physical performance. The workshop also examines what this means when the body produces less E2 (AKA perimenopause, as early as mid-30s). The workshop includes research from kinesiology, neuroscience, medical science, biology, biochemistry, and the social sciences into a workshop designed to:
1) create a space to discuss various estrogen cycles
2) help make sense of available research on estrogen
3) provide strategies for navigating various cycle changes, especially for women aged 30+.
Participants will learn how to apply this research to perform well and feel good. Join us to demystify the taboo around E!
About the presenter:
The workshop is led by Katie Rose Hejtmanek, PhD a professor of anthropology with over twenty years of research and teaching experience. She has studied mental health treatment, strength sports, fitness regimens (including CrossFit), gym culture, and wellbeing during COVID-19. Her current work is two-fold: 1) conducting cutting-edge research on female athlete performance and recovery and 2) leveraging insights from that research to help women over 30 feel good through various cycles.
Cost: $75
Date: November 16, 2024
Time: 2:00 PM to 4:00 PM
including presentation, small group discussion, and Q&A.