3.2.17 Workout of the Day

Shout out to our 830 am sexy senoritas, Francis, Becca and Patty, those combined one year weight loss totals over 150 lbs! Your dedication and determination is inspiring to us all. #bringingsexyback

CrossFit

1. Rowing/ Running Conditioning 3 sets of: (4x300m, :20 rest) Rest 1:00 between sets

“Goat Day” 2. EMOM x 14 Odd Min: Movement 1 Even Min: Movement 2

“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”. Today 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 two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

ICT

WOD 1:

In teams of 2 complete 30 min AMRAP of

400 m run-together

30 BJ (24/20)

20 DL (135/95)

-run together, partition reps how you like-

-one bar, one box-

Midline: 3-5 min coaches Choice