First day of Spring!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
Hansen
5 rounds for time of:
30 kettlebell swings(70,53)
30 burpees
30 GHD sit-ups
Scaling:
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
Option 2:
4 rounds for time of:
30 kettlebell swings(53,35)
30 burpees
30 GHD sit-ups
Option 3:
4 rounds for time of:
20 Russian kettlebell swings(35,26)
20 burpees
20 Ab-mat sit-ups
Endurance & Stamina:
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy
Row five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.
CFS Brief:
18.5 released Thursday night at 8pm.
*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service. Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating. KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)
Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here. On the next screen when it asks for your zip code enter CFS’s zip code which is 01721. This is your delivery location. You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx. When asked what gym, start typing CrossFit Synergistics and our gym will pop up.
*Spartan Race Saturday May 12th 2:30pm heat. Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”. Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018. https:/www.spartan.com/en/race/detail/3350/overview
Hansen: 39:59 | 35#KBS | GHD | 5 Rounds | 30 Reps
Came in just under the cap. Thank you to the 5:30 crew for the support on the final reps and to John for words of encouragement throughout! This is a tough workout and a true tribute to a hero.
Incredible to watch Deb grinding through this wod. Those GHDs looked rough! Well done!
I on the other hand modified significantly. Planned on doing 4 rounds @ 20 reps to manage foot recovery. After round three, I decided to add the fifth round, but still at 20 reps.
5 RFT
20 KBS @ 53#
20 burpees
20 ab mats
20:37
Being smart again!! Nice job on getting through 5 rounds! That’s a lot of volume on your foot between the KBS and burpees!
As always, great job 5:30 a.m. crew! When are you signing up for the Spartan Race there Deb? Looking forward to doing 150 burpees at 7:30 tonight in honor of Marine Staff Sgt. Daniel Hansen. (Well, not really, but it will feel good when it’s over.)
Ken – Enjoy those 150 Burpees!! And Kettlebell Swings…And Sit Ups – better yet, get on the GHD! I may have a conflict with May 12th as that is the first weekend of playoffs for tennis. I will need another few weeks to see if we maintain our position and qualify for the post-season.
#53 KB
Regular sit ups
29:50
who knew that 150 burpee’s could be so much fun…..
Sorry Joe, but “burpees” and “fun” don’t belong in the same sentence unless the words “are not” are between them.
32:42 with 53# KB with the 7:30 crew and Bingo, the Athlete of the Month. I got smoked by Tim and Scott.
Hanson
26:40
53kb
Sit=ups
30 reps