SO MUCH IS HAPPENING!
The CrossFit Open.
Olympic Weightlifting Seminar is Sunday. Space is still available.
Bring-a-Friend Days today, tomorrow & Saturday.
Aaaaand…
Paleo Veda Spring Cleanse is coming!
My sanity…my calmness coach…THE Ayurveda GURU – Anna Russ is hosting a PaleoVeda Cleanse for us in April! I’m so excited to work with her again, on this seven-day cleanse, Monday, April 8th-Sunday, April 14th.
The change of seasons is the perfect time for a detox. Those of us doing the CF Open will just be done competing. What a perfect time to flush physical & emotional toxins from our system, achieve some weight loss, brighten our skin, get better sleep, and rejuvenate for spring!
Check the blog tomorrow for MORE details.
CROSSFIT OPEN ATHLETE COUNT: 32!
Get in on the action. Scott D., Jared, P-Lane, LYNN AKA GOLF SHORTS… where you at? YOU HAVE UNTIL SUNDAY TO REGISTER & COMPLETE THE FIRST WORKOUT.
My strategy for 13.1
CrossFit is all about the unknown and unknowable. But it’s still good to make a plan for competition. And a plan for each workout. Here’s how I’ll approach 13.1. NOTE that all athletes are different. It’s good to know your strengths. I’m just telling you how I’ll approach this so you have an idea of how to construct a similar plan for yourself.
Disclaimer: I tend to think I am Wonder Woman, when in fact, I haven’t trained consistently in almost a year. This is only a plan. I reserve the right to modify this plan as necessary once the suck kicks in. But I WILL keep a tight back. I WILL do my best. I WILL finish this workout.
17 minutes of burpees and snatches. 3, 2, 1, GO:
40 burpees – SLOW DOWN. Don’t let the adrenaline push you out too fast. I’ll shoot to pace 15 burpees per minute, wrapping up 40 at just under 3 minutes.
30 snatches at 45# – slow and steady. Breathe. I will do all 30 in one set. 5 minutes down.
30 burpees – stupid burpees. I’ll do 15, then change the weight on my barbell (add 15# to each side), then 15 more. 7ish minutes down (this is where the ISH sets in).
30 snatches at 75# – 2 sets of 15. 9 minutes down.
20 burpees – Now I will wish I’d done a few more metcons lately. Keep moving. 11 minutes down.
Add weight to barbell.
30 snatches at 100# – let’s see how my back holds up. Shooting for 6 a minute has me finish this set at 16:00 and leaves me with one last minute to do 10 burpees, and maybe one attempt at a 120# snatch. My snatch PR is 125#. Anything can happen.
What will definitely happen? I will wear awesome knee socks. I will curse >1 time during this WOD. I will drink vodka to celebrate surviving the workout. I will wish I’d done the O-lifting seminar prior to this WOD, rather than the day after it.
Workout of the Day – BRING-A-FRIEND THURSDAY!
A. Barbell lunge squat: 4 rounds of 10-12 reps @3010 tempo, every 3 min
B. As many rounds and reps as possible in 8 minutes of:
8 burpees
15 situps
And coming tomorrow…BRING-A-FRIEND for ANIMAL WARM-UP FRIDAY!
Partner WOD: P1 & P2 alternate movements for as many rounds & reps in 15 minutes of:
1) Choose one: 15 cal AirDyne/250m row/200m run/20 double unders OR 60 singles, then
2) 7 burpees over partner, then
3) 10 kb swings
Repeat until time expires.
Friends who’d like to join us for a workout Thursday, Friday or Saturday can reserve a spot in class by emailing FRIENDS@crossfitmidtown.com.
