Workout of the Day
STRENGTH
Sumo Deadlift, 4 x 6-8, building
Notes
Aim for an RPE of 7-8/10 during your work sets—this means leaving a few reps in reserve and perhaps increasing weights slightly from Week 1.
If you’re unfamiliar with RPE (Rate of Perceived Exertion), refer to the chart below for a helpful explanation to guide your training throughout this cycle.
METCON
3 Rounds for time:
400 m Run
24 Hand to Hand KB Swings (24/16kg; 12 per arm)
12 Alternating Renegade Rows (6 per arm)
Notes
Today’s metcon is inspired by the classic CrossFit workout “Helen”.
The kettlebell swings may feel more challenging due to the added skill of switching hands. For the renegade rows, choose a weight that’s as heavy as possible while still maintaining a strong plank position throughout.
CrossFit Group Class Programming Template (WK2/8)
Miriam expressing and her mental and physical toughness
🩸Blood Drive Stats!🩸
Our blood drive last Saturday was a huge success! We had 60 people donate blood, with 31 of them being first-time donors. Once separated into its three components (red cells, platelets, and plasma), these donations will help save the lives of up to 180 patients in the area. Thank you again to everyone who participated, look forward to this becoming a recurring event at CFSBK!
64 Year Old Susan Clark performs a sub 10:00 “Helen”
Today’s metcon is a spin on the classic benchmark “Helen” (3 Rounds of 400m Run, 21 KB swings, 12 Pull-Ups). Get some pre workout inspiration from 64 year old Susan Clark blazing through this benchmark during the 2023 CrossFit Games. Incredible performance.
So I have a personal connection to blood donation I thought I’d share…
My maternal grandfather, Frederick Smith, was quite the inventor and mechanical engineer (he was one of a handful of Americans who worked on the Enigma in WWII). While he did not invent the underlying medical procedure to do so, he engineered and built the first machine, the cytoglomerator, in 1963, for freezing and storing red blood cells for extended periods (https://libguides.massgeneral.org/mghhistory/firsts).
See his obituary at https://www.legacy.com/us/obituaries/mainetoday-pressherald/name/frederick-smith-obituary?id=26684071 about his work and the paper from Dr. Charles Huggins, with whom he worked, about the underlying biology and medicine at work (https://pmc.ncbi.nlm.nih.gov/articles/PMC1408914/pdf/annsurg00938-0087.pdf)
That’s awesome Rob, thanks for sharing!
FYI your comment was initially flagged as spam, probably because of the links but I just approved it if you noticed a delay.