“Warm-Up
Coaches choice
WOD prep
Prep the dead lift to wod weight.
Practice rowing basics.
WOD:
Pied Piper
Every minute on the minute for 21 minutes
1st minute – 12/9 calorie row
2nd minute – 15 Dead lifts (185,125)
3rd minute – 20 Double-unders
Option 2:
Every minute on the minute for 21 minutes
1st minute – 12/9 calorie row
2nd minute – 15 Dead lifts (155,105)
3rd minute – 20 Double-unders
Option 3:
Every minute on the minute for 21 minutes
1st minute – 10/7 calorie row
2nd minute – 10 Dead lifts (135,95)
3rd minute – 40 single-unders
*Scale load as needed
Endurance & Stamina:
Death by Calorie bike. OTM for as long as possible.
2,4,6,8,10. Continue this pattern for as long as possible.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 3
Nutrition tip of the day
Don’t let a fit of hunger sneak up on you and cause you to get derailed from your nutrition path. Anticipate getting hungry, and look ahead to your day to see if there are any situations or instances where you’ll find yourself in a position to cheat. Prepare meals and snacks that will tide you over until your next meal time.
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
“
Pied Piper. 12/185/40 singles. Deadlifts catch up to you.
Pied Piper: 9 Calories | 15 DL @ 115# | 40 Singles (there is a cash prize to anyone who can find a way to get my wrists and legs to cooperate and successfully do double unders)
First round felt great! The next 6 rounds went well enough and was able to maintain the calories and reps throughout. It was great to have Ilana on the 2 minute stagger behind me so that we could motivate one another. We chose the right weight for the dead lift 🙂 Ken – remember this, rowing is essentially repeated dead lifts, hence ones legs are going to feel a bit tired. Hold on to the bar as long as you can!
Nice job John! Those DLs were no joke!!
RX – workout gets just a bit spicy around round 5, just gotta hang on
Thanks Deb. I’m just hoping that there are enough rowers for the mass of people at 7:30 tonight. We had a class of fifteen last night. And there is nothing better to motivate people to show up than seeing that there are 105 dead lifts in the WOD. I’ll hold on to the bar as long as I can per your advice.
So, the fun part is that we did a 2:00 stagger so you shared a rower (and a bar if appropriate) with a partner – this made you feel like you had some company during the workout. Ilana and I managed a few smiles at one another (or things that looked like smiles) and Heather next to me counted down how many more rounds we had…starting at 6. I’m sure the 7:30 crew will not disappoint!
Deb — it’s tough to do a stagger workout with Crazy Mike because he keeps forgetting what movement is next. Other than that we are ready to roll.
Pied Piper
#155 R1-3 were 15 DL’s (unbroken), R4-7 switched to 12 DL’s (8/4)