Workout of the Day
STRENGTH
Sumo Deadlift
4×5
Notes
Use notes from Fri 10/11/24 if you were here!
You can go sets across or build today, depending on your experience with this variation and the time it takes you to warm up. Work towards RPE 8/10 or so.
METCON
For Max Calories
2:00 Row or Bike
2:00 Rest
2:00 Bike or Row
2:00 Rest
1:30 Row or Bike
1:30 Rest
1:30 Bike or Row
1:30 Rest
1:00 Row or Bike
1:00 Rest
1:00 Bike or Row
1:00 Rest
Notes
This is a solo workout, but in large classes you’ll buddy up to share equipment with someone. Athlete A starts on the erg. Athlete B starts on the bike.
Each person works at the same time for a 2 minute interval. Then rest, switch equipment, and repeat on the second machine. Continue in this fashion for the following intervals.
Note your calories completed for each individual interval. This is your score.
Your goal is to find a tough pace from the beginning without redlining so you can work hard across all 6 intervals.
Part of what we’re training here is your ability to recover. Be intentional in your rest period:
-Keep your legs moving
-Slow your exhales down
-Close your mouth and nasal breathe as soon as possible
-Mentally commit to your next effort
CrossFit Group Class Programming Template (WK3/3)
Lago putting our vintage 48-star U.S. flag back up! We took it down during the recent renovations at 597, and last week, we rearranged some of the banners on the wall. We replaced the Reebok CrossFit banner with a new CrossFit banner and updated the Pride and BLM flags, moving them to a prominent position above the front desk.
As a fun fact, this flag was made sometime on or before 1959 when the union had not included Alaska and Hawaii. The flag was handmade by a seamstress in Brooklyn and was purchased as part of an estate sale from items found in her basement when she passed away.
The Sumo Deadlift
Free Nervous System Regulation Workshop Tomorrow!
On Saturday (1/4) from 2-3pm, we’ll be hosting CFSBKer Miriam Barlow for a special workshop. This event is open to all and is free!
Register here!
Workshop Description
So much overwhelming stuff is happening right now in the world, and in our lives. Sometimes it seems impossible to manage. Stress and anxiety manifest as all kinds of things in the body. Sometimes it feels like tightness or pressure, or even pain. As a bodyworker I’ve picked up a lot of techniques to help myself and my clients deal with these sensations.
I am happy to announce that I will be teaching these techniques in a workshop at CFSBK. These are easy to learn techniques that anybody can do. All you need is a pair of hands and a little patience. I am very excited to offer this work to this community.
In the workshop we will be doing a short meditation followed by a demonstration of 2 to 3 simple techniques using touch and breath to calm down our nervous systems and quiet the physical feelings of anxiety and stress.
Leave a Reply