3.1.18 Workout of the Day

TBT Josh Simpson circa '98

Box Brief:

OPEN Workouts Hours:

Friday Nights 5:15-7:15PM

Sundays from 12-2PM.

Out of respect to the coaches, judges, and other members group class experience, please make one of these times. Any other time will be a $20 charge for your judges time.

Child Care Times Hours and Information:

MWF 830-930AM,

M-F 9:30-10:30AM,

M-TH 5:15-6:15PM

-Out of respect to the Child Care ladies and Coaches, please be on time. For insurance purposes, no child is allowed to be unattended in the main gym floor moving forward.

Billing:

Those that would like ACH, Please bring Amber a voided check today or your the credit card service will apply to your March payment.

Palmetto Bluff Run:

-Those that would like to register for the Palmetto Bluff full, 1/2 or 10K this Sunday, the website is

https://www.palmettobluff.com/explore/community-events/marathon/. We have 30 athletes signed up thus far.

Our $10 Discount Code is CROSSFIT.

-OPEN T/ Tanks:

Those that have not picked up their shirts, please see Amber at the front desk.

CrossFit and ICT

Conditioning

Option 1:

“Goat Day” On the Minute x 30 (:30/:30)

min 1: Gymnastic Movement of choice min 2: Weight Movement of choice

min 3: Met Con Movement of Choice

Midline: Coaches Choice

Option 2:

Text a friend a go for 30 minute casual run/bike or row.

Coaches will have a list of moments options for you to chose from

Midline: Coaches Choice

“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.