Workout of the Day: Tuesday, 9.24.13

Don’t forget – this week we’re measuring for the Body Composition Change Challenge!

  • Measure your “before” benchmarks (photos, measurements, performance). If you’re ready to participate, simply show up at one of the four available times Greg and Meg will be taking “before” measurements and photos. These times are as follows: Tuesday, 9/24 3:30-6:30PM (Greg); Wednesday, 9/25 7-9AM (Meg); Wednesday, 9/25 4:30-7:30pm (Greg).  No need to RSVP, just show up at the time that’s most convenient for you and be prepared to write down your goals for this time around. If you absolutely cannot make any of these times, please email to schedule another time to come in – but the more we can keep everyone to these posted time slots, the more smoothly things will go. Please bring your $20 buy-in (cash or check is fine). Please be prepared to have photos taken (don’t fret too much about this part!) Bathing suits are fine but not necessary, ideally we’d see men in workout shorts and women in a sports bra and workout shorts or leggings. The performance benchmark will, once again, be AMRAP burpees in three minutes and will be programmed into the regular WOD as a cashout throughout this first week. Keep an eye on the blog for details!
  •  YOUR BCCC officially kicks off when you get your BEFORE measurements and burpee test finished!
  • ACCOUNTABILITY: The more public you make your own habits, the more likely you are to stick to them (hint – we LOVE seeing your BCCC blogs/tumblrs/instagrams/tweets). This is a great time to lean on the community at CFCC (in my opinion, a PRICELESS resource). Let your friends and fellow athletes keep you accountable. Additionally, you can check in on the CFCC Eats Facebook Group, which is one of my favorite resources EVER for sharing recipes, great food shopping sources, and getting all of your questions answered by Meg and Greg.

Some really basic (and pithy) advice from CrossFit OneWorld on Rowing.



MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat Stretch, 1 minute per side.  1 round of 30ft. of each: Bear Crawl, Inverted Crawl. (15 minutes)

STRENGTH:  Strict Press, Peak of 1.


Row a 1k at 70% RPE, Rest while a partner rows (approx 3-5 min), Row a 1k at 80% of RPE, Rest while a partner rows, then Row a 1k at 90% RPE.

*athletes may also opt to row these as 2ks and rest for 5-7 minutes.

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