Workout of the Day: Monday, 6.3.13

It’s PEAK WEEK!  And this week will be a little bit less crazy than peaking with saaaaay, the CrossFit Total, but that doesn’t mean the benchmarks and strength numbers for this week aren’t important.  We’ll be using this summer to hone in on our gymnastics and Olympic lifting skillz in regular classes.  Use THIS cycle’s numbers as a benchmark throughout the summer: if you are snatching 95lbs. right now, pay attention to where that number goes by August.  If you are capable of completing 30 reps of double unders in 5 minutes right now, see how close you can get to 100 by the end of the summer!

Below: Some intense rowing at the end of “Brehm” on Saturday morning – I love these faces!



MOVEMENT PREP: Lax Ball Quads and Hip Flexors, 5 minutes. Wall Quad Stretch (do not come up into a lunge unless you are feeling no hyper extension in the lower back and unless you are squeezing your hip all the way through!), 1 minute per side.

STRENGTH: Bulgarian Split Squats, work up to a peak set of 3 reps on each leg.  Hold dumbbells or kettlebells suitcase-style.


Stimulus: This is a time-trial, which means you should employ any strategy you believe will allow you to row the fastest 2k you can.  Some strategies to try are: 1) rowing at a chosen stroke rate throughout the course of the row (if you normally have trouble keeping your stroke rate below 25 spm, try rowing the entire 2k at 18 spm but with the most aggressive strokes you can).  2) rowing to maintain a vigorous-but-doable pace for the first 500m, lessening that pace in the second block of 500m, raising it in the third block of the 500m by a bit and trying to return to your first pace in the final 500m. 3) rowing power strokes at every 100m mark, as many as you are capable. These are just some examples of pacing possibilities and each one will appeal to athletes of varying abilities.


Endurance is patience, concentrated.

– Thomas Carlyle

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