Warm-up: 2 Rounds- 10 DB cleans (40/20lbs), 25 Push-ups, 15 OHS (45/25lbs)
1 Max Set of Pull-ups
Today begins a new cycle for CrossFit Ktown. As always, our primary goal is to increase our work capacity over broad time and modal domains. Our secondary goal, however, will be to decrease our 2,000m row time. We benchmarked the 2k row today and will do it again tomorrow for those that missed it.
After the FREE Saturday class this past weekend, I took the opportunity to sit down and browse your all’s logbooks. Everyone is making exceptional progress in their strength and MetCon numbers. There were a few failed attempts at PRs with some of our more advanced athletes, but that is what happens when you near your upper limit. Setting PRs becomes harder and more attention must be paid to recovery (sleep, diet, etc). Oh look, a perfect segue in to CrossFit Ktown’s nutrition lecture this Wednesday!
So just a reminder, this Wedneday the 14th we will be hosting an hour long nutrition lecture. It begins at 7:30PM and will include jokes.
Also, this Saturday the 17th we will be hosting a rowing seminar with our very own Sarah Arms. It begins promptly at 11:00AM, and you are required to sign up on the WOD board so we know how many extra rowers to bring in. It will last somewhere between 45 min and 1 hour. And I was deadly serious about Sarah possibly turning us loose on the water in a real racing row boat, so do please show up and be on your best behavior (Doug).
Only use your new-found fitness and strength for good,
Post to comments funny jokes about Forrest’s poor rowing form.