Warm-Up
Coach’s choice
WOD prep
10 minutes to build to a heavy clean and Jerk. Practice jump rope between sets.
WOD
“Double Crossed”
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115,80)
30 Double Unders After Each Set
Option 2:
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (95,65)
30 Double Unders After Each Set
Option 3:
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (75,55)
60 Single Unders After Each Set
Indurance & Stamina:
5000m with rate changes every 1000m: 22-24-26-28-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
CFS Brief:
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
Day 15 of 21 Day Nutrition Challenge.
Memorial Day Weekend Schedule.
Friday, 5/25 – Regular schedule
Saturday, 5/26 – No 6:30am adult class. Regular schedule 7:30am on.
Sunday, 5/27 – No 7:30am class. Regular schedule 8:30am adult and 9:30am adult CrossFit classes.
Memorial Day, 5/28 – 8:00am and 9:30am adullt CrossFit. Bootcamp members can come to either CrossFit classes.
(No kids classes on 5/28)
Double crossed. Got to 6 and had to stop during jump rope. A few muscles in my calf just aren’t used to a big dude jumping yet.
Great energy. Loved the mano a mano with Deb and Irina on singles. Way to go Deb for the stare down while jumping! Keith was gettin after it and grinded it out and finished strong with 30 Unbroken DU’s. It’s why I keep coming back for more.
Sort-of-Heavy Clean and Jerk: 85# The words of wisdom once again from Frozen, “Don’t think, just get after it” or, “Just be like Michelle”.
Double Crossed: 14:43 70# | 60 Singles
Once again the Double Under Fairy did not arrive, but the singles were flowing pretty well today – even under the added pressure of “The Kill Cliff Challenge”. Thanks Keith for the tips on the double unders – one day I will be able to do them just like you!!
12:37rx
C&J max 175,
double crossed: 25:52 (95#, DU)
Ilana, MJ and I crashed the nooner today to share a bit of our special brand of humor. And we all started with 100 cal on the bike.
185# in prep. Felt better at 185 than 175#. This is also an important note about why it’s important to write stuff on the whiteboard. I was going to stop at 175 and went over to write it down…saw someone else’s weight and decided to give it a try. You never know who’s using you as their marker, so put your stuff out there.
A slow 17:13 in WOD. C&J @ 115# (Rx) but only did 15 dubs to try and get some timing back and to limit stress on the foot.
Really fun wod sweating with the nooners.
17:25 (85#, DU)
After this WOD, I’ll wot be afraid to go for DU anymore. 300 DU in the pocket.
13:08rx
C&j – 185#