Warm-Up
Coach’s choice
WOD prep
12 minutes to work your way up to a 3 rep heavy thruster.
WOD
Geo Storm
5 rounds for time of:
(20) 20m shuttle runs
15 thrusters (95,65)
Scaling:
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.
Option 2:
5 rounds for time of:
(20) 20m shuttle runs
15 thrusters(75,55)
Option 3:
4 rounds for time of:
(20) 20m shuttle runs
10 thrusters(45,35)
Endurance & Stamina:
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
CFS Brief:
18.4 released Thursday night at 8pm.
*CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and Melissa Gibson.
*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
20:41 (50#)
Those runs…
Geo Storm: 20:37 | 50# Thrusters | 1×15, 4×10 Thrusters
Legs were pretty toast from doing yesterday’s workout which included 300 squats. Did 15 unbroken thrusters in the first round and then decided to do 10 in the remaining 4 rounds so that I could keep it unbroken. I did not tell Ilana this until after we were done so she could think I was keeping up with her 🙂
And it worked, Deb! I promise you that had I known you were doing less thrusters, I would have slowed down! So, um, thank you?
Was not feeling it today. But accomplished first objective. Showed up. Squats still difficult so went just with presses.
17:03. 50 cal bike. 25# DB presses. Rd 4 & 5 had to split reps in presses. 2000M warm up row perhaps was a bit much today.
It’s what friends do for friends.
Nice job John!! I was not feeling it either and this was not an easy workout to push yourself through. It’s days like this that make the good days feel really good!
I once again had the deluded notion that this one “wouldn’t be too bad”. The runs were tougher than anticipated, mostly because counting anything, like 20 shuttle runs, before the sun comes up is rough; tried to follow Deb & Ilana. 3 rounds might have okay; 5 felt like a lot.
Heavy thruster : 85#
Geo Storm : 22:36 RX
Took the run 20m at a time. I knew this was going to be my slowest part so tried not to go to fast just fast enough.
The thrusters felt like the easy part. Great noon class!!!
P.S. I also did my WLC 3 mile bike before- it was slow and tough- 15 seconds slower then my initial time. 🙅🏼♀️🤦♀️
P.S. I also did my WLC 3 mile bike before- it was slow and tough- 15 seconds slower then my initial time.
I’m convinced it was because of the sweater 😉 you did great!
Triple Thrusta #125
Geo Storm 18:09 #75