Workout of the Day
FLOATER STRENGTH
A: Pull-Ups 3×6-8 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×8-12 Across
C: Back Squat 3×8-12 Across
D: Power Snatch 3-3-3-3-3
Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Bench Press and Rowing
The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.
METCON
AMRAP 10:00
5 Kipping Pull-Ups
10 DB Push Presses
15 Air Squats
Notes
This is a “Cindy” style triplet with Push Presses instead of push-ups. Can you hit 10 rounds?
If your legs are sore from Wednesday you can perform 15 Kettlebell Swings instead.
CrossFit Group Class Programming Template (WK3/7)
Laurel and Bethany hanging out at CFSBK (2010)
TOMORROW! 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.