Workout of the Day
METCON
Every 4 Min x 4 Sets for Load and Times
8 Bench Press
300/250m Row
Notes
Score for this workout is total weight lifted (don’t worry, Beyond the Whiteboard will calculate it for you!) and the total time of your four rowing intervals.
At 3,2,1… Go, begin your set of bench press. Re-rack the bar and move with intent to the erg. Work at a hard effort and note the time to complete your row distance. Your goal is to have 4 row efforts with are pretty similar outcomes and as little time as possible. In other words, try to find your hardest recoverable pace!
If desired, set the erg to count down your meters: Menu>Select Workout>New Workout>Single Distance, and then toggle until you get the right number!
On each subsequent round: Menu>Select Workout>ReRow!
ASSISTANCE
3-5 Rounds for Quality
1:00 Handstand Hold
16-20 Alternating Hand-to-Hand KB Swings
Notes
Rest as needed to keep quality on both movements.
Handstand: Accumulate time as needed. You can kick-up or do a wall walk to hold a wall-facing inversion. Advanced athletes can accumulate time in a free-standing hold.
KB: Choose a moderate load that allows you to practice good timing and coordination on this swing variation.
CrossFit Group Class Programming Template (WK2/2)
Allison, a hard worker with a big heart
Free Nutrition for Health and Performance member event
On Saturday, 3/22, we’ll be hosting a free seminar for members focused on how to eat to fuel health and performance. In this lecture, we’ll cover topics such as caloric balance, macronutrients, food quality and timing, supplements, and practical strategies for behavior modification related to nutrition. Afterward, we’ll have time for a Q&A.
This event will be led by Coach Whitney and David and will run from 2:30 to 4:00 PM.
If you attended our “What is CrossFit?” event in December, this will be similar to the nutrition segment we presented, with some slight adjustments.