John
Warm-Up
Coach’s choice
WOD prep
EMOM 8
Pick 1 goat (Movement should be no longer than 30 seconds)
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today. We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Todays pre wod is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose a “Goat” to work on. Coaches can help with suggestions in class.
WOD
Rabbit Hole
10 rounds
Stations
Station 1 – 30 sec max cal bike
Station 2 – 60 sec rest
Station 3 – 30 max cal row
Station 4 – 60 sec rest
*If there are more than 9 athletes:
Athlete 1 start the bike
Athlete 2 starts the row
Athlete 1 moves to the row
Athlete 2 moves to the bike
*This is 1 round
*Athletes work for 30 seconds & rest 60 seconds between stations.
*If there are more than 18 athletes:
Athlete 1 start the bike 0:
Athlete 2 starts the row at 30 second marc
Athlete 3 starts the bike at 1 minute marc
*This is 1 round
*Athletes work for 30 seconds & rest 60 seconds between stations.
Post WOD
Couch stretch 2 minutes per side.
Endurance & Stamina WOD:
See above.
CFS Box Brief:
There is still tme to sign up for the open! Get 18.1 done and your score in by 8pm Monday night!
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WLC weekley practice:
| Intentional Acts of Kindness | February 24, 2018 | March 02, 2018 | Each day, consciously perform an act of kindness. It can be as small as you like |
Ankle mobility and some wallballs for goat time.
WOD: 168 cal on bike / 94 cal on rower. The rower was a challenge without good ankle flex.
Bike: 123 cal
Row: 80 cal
I was happy to stay consistent throughout the 10 rounds. About 12 cal for the bike, and 8 cal for the row.