Workout of the Day
STRENGTH
Pull-Ups
3×6-8 Across
Notes
Perform three sets of 6-8 reps using the same resistance. You may need to decrease the difficulty from week 1 or 2 in order to hit these higher reps today.
Options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)
METCON
Every 3:00 x 5 Rounds
12 Wall Ball Shots
15 Kettlebell Swings
AMRAP Air Bike cals to 1:30 mark
Notes
Quick transitions and unbroken sets are key to this interval workout. If 12 reps seems easy for you on wall ball, consider scaling up the med ball weight.
CrossFit Group Class Programming Template (WK3/7)
Rest periods with Harry and Chris
Saturday 11.16.24 Harness Your E! Power Workshop with Dr. Katie Rose Hejtmanek
Seminar Description:
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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.