Tuesday 12.17.24

Workout of the Day

STRENGTH

Push Press
4 sets of 3 reps, Building

Notes
Take 2-4 warm up sets and 4 work sets to progressively build in weight, upwards of RPE 8/10.

PARTNER METCON

10 Rounds for Time
6 Bar Facing Burpees
8 Power Clean @ 115/85/65
10/8 Calorie Bike

Notes
Partners alternate full rounds of work, 5 each, 10 total.

Intent: 9-13 min workout. Each individual round should be a hot pace, about :50-1:20. Scale as needed.

BFB: Scale to step overs if needed.

Barbell: Very light, such that you can cycle 8 reps unbroken, possibly even muscle clean. About 50% of a power clean 1RM is a good guideline.

Bike: Dig in! You get to rest afterward. If this will take longer than ~30 sec, scale reps to keep intensity high.

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CrossFit Group Class Programming Template (WK1/3)

We got this nice note from CFSBKer Noelle regarding the QOD. The Question of the Day is cumulatively more than an icebreaker. Over the years there have been tons of connections members have been able to make from these prompts, like finding someone who went to the same high school, realizing someone else is reading the same book as them, someone is in a field that someone is looking for a job in etc. Sometimes, its a simple prompt like what your favorite ice cream flavor is, sometimes it creates a connection like the one below!

I just wanted to share a wonderful story from the gym with you both.

In Friday’s 6am class, Coach Brett asked the QOD “What’s something in your house that you want to get rid of?” and when it got to David Weber’s turn, he said a running stroller, and coincidentally — this is exactly what my husband and I have been arguing about buying / not buying in the last couple of months!  For me it’s less practical a choice for obvious reasons, but for an avid runner like my husband, it’s been his dream purchase on our baby list.

So I told David and class that I’d happily take it!  Everyone laughed about the prospect of shipping it to London.  But actually no shipping was needed, cause I had the unused baggage allowance.

So lo and behold it happened (pics attached) – the running stroller safely took the trip with me across the pond!  My husband is ecstatic and loves that our new stroller has this story behind it.  Meanwhile, David is stoked that his stroller gets a second life!

What a very special community this is.

If you could share this email with Coach Brett too that would be great as I’m sure he’d enjoy it.

Looking forward to making it back in a year or so… post my maternity leave and during my post partum journey!

I will miss you all (and will make sure to send another photo with the baby on the stroller on her first adventure)!

All the best,
Noelle