For Time:
1000m Row
75 Burpees
50 Pull Ups
75 Burpees
1000m Row
Sub for pull-ups is banded pull-ups or ring rows.
Post time and Rx to comments.
We wrapped up a week of PRs in the eighth week of our eight-week programming cycle, which means Crush Week begins today! Check out Coach Fox’s latest article below about encouraging each other in the gym, and keep that in mind as the going gets tough this week!
Encourage Your Mates!
By Chris Fox
Part of what makes CrossFit so effective is the camaraderie that we get to experience in the gym. Catching up with friends on the mat, light banter during DROMs and warm ups, the encouragement you give and receive during the lifting segments—these things all conspire to make training at a gym like CFSBK more fun and engaging than your local globo. At least that’s what we’d like think, and based on the hundreds of you that train with us each week, I’d say I’m right. We’ve all experienced a time when a little cheering and positive vibes from someone in class other than a coach helped us move a little more weight, get another rep or two, or shave a few seconds off a WOD. Despite how good we often are at encouraging others at CFSBK, I still see missed chances to pay that feeling forward. I see people gathering up their equipment, going up to make a recovery shake, and generally disengaging once their own part is over.
I’d encourage you to take on another small task. Even if, or really especially if, you’re one of the first people done during the metcon, you still have a great opportunity to help someone else out by feeding them some encouragement. It’s rare that you’ll be so WOD-drunk that you can’t sit up and cheer your fellow classmates on. A simple “Come on girl, you’ve got this!” or “Stay on the bar man, last set!” can go a long way.
Of course, there’s a line between being encouraging and straight-up annoying or embarrassing someone—so be mindful of your presence. Few people (in my experience) thrive off of their coaches and peers yelling at them. Most people, myself included, will however move a little better and try a little harder if they know someone else is watching them and providing some supportive words of encouragement followed by a few claps or a high five. Be the person who stays present with a class after they’ve called time and see the favor repaid to you in a future class. You’ll be surprised how much of an impact you can have with just a few words. Remember that CFSBK is a team and when one of us gets better, we all get better!
Want To Improve Your Gymnastics/Rings Skillz?
Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas, such as: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.
When: Saturdays from 2-3:30pm, 10/24, 10/31, 11/7, 11/14
Price: $80 for 4 Weeks
Cap: 8 Participants
Ken’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
To learn more about Ken, check out our interview with him: “All the Planches: How Gymnastics Can Make You a Better CrossFitter, and Getting to Know Ken H.”
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The Decline of ‘Big Soda’ The New York Times
What’s the most encouraging/helpful thing someone else has said to you during a tough WOD?
