WOD 3.4.18
EMOM 35min (7ea):
1) 2 Mid-Hang Snatches
2) 30-Second Plank
3) 10 Lateral Bar Over Burpees
4) 5 Strict Toes-to-Bars
5) Rest
Post work to comments.
Photos from Friday Night Lights 18.2, like this one of James W., are now up on Flickr!
Today: Look, Feel, Perform Better Challenge Info Session: “What Even Is a Carb?”
The 5th Look, Feel, Perform Better Challenge Lecture and Q&A is today at 12pm in the Annex. In “What Even Is a Carb?” we’ll learn a bit more about what macronutrients are, which foods contain which, and some simple guidelines to help us choose foods that are better for us along a spectrum of Healthy to Less Healthy to Unhealthy. As always, there’s an open Q&A afterwards where you can air out whatever you like.
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Yesterday’s Results Board: Open Workout 18.2
Don’t Sit Down During Your Workout Catalyst Athletics
The March Challenge zen habits
Open Workouts 18.2 and 18.2a
In 12 Minutes:
1-2-3-4-5-6-7-8-9-10 reps for time of…
Dumbbell Squats
Bar-Facing Burpees
If you complete all the Dumbbell Squats and Bar-Facing Burpees in 18.2, you will use the remaining time to complete a 1-rep max Clean. If you do not complete all 110 reps of Squats and Burpees, your score will be the number of reps completed in 12 minutes.
Post time, Rx, and load to comments.
Thanks to everyone who came out for Friday Night Lights last night! See you next week for 18.3!
Tomorrow: Look, Feel, Perform Better Challenge Info Session: “What Even Is a Carb?”
The 5th Look, Feel, Perform Better Challenge Lecture and Q&A is tomorrow at 12pm in the Annex. In “What Even Is a Carb?” we’ll learn a bit more about what macronutrients are, which foods contain which, and some simple guidelines to help us choose foods that are better for us along a spectrum of Healthy to Less Healthy to Unhealthy. As always, there’s an open Q&A afterwards where you can air out whatever you like.
Register for Active Life Strength
Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
Schedule
March 12th, 2018 – May 3rd, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes
Cost
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
Register Here!
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18.1 Workout Analysis Beyond the Whiteboard
Nicole Carroll’s Tips for 18.2 CrossFit