*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Run/Ski/Bike/Row:

A – 10 minutes Easy

B – 4 x 3 minutes (1 minute Easy, 1 minute Moderate, 1 minute Hard)

C – 10 minutes Easy

D – 8 x :20 Hard/:40 Easy

Yes you are going to stay on a machine for 40 minutes, yes this is still CrossFit. This is a great opportunity for those who are religious 5-6 days/week to give your body/joints a break, and get some good breathing work in. In addition, this is a great opportunity to learn how to pace, and what your capable on any given machine.

For this piece a few main points you should look for…

– Easy is the same at the start, in the middle, and at the end. Your easy pace should never change. If you wear a HR monitor, this is a Zone 2 range, light breathing, can hold a moderate conversation, a pace that you can sustain for 1-2 hours.

– For Part B these should all look the same, for example from my personal pacing…Row @ 2:10 x 1 minute, 1:55 x 1 minute, 1:45 x minute x 4 rounds.

– Hard pace in D is different than Hard pace in B. Easy is always Easy, it’s either a pace your going to hit for a long period of time, or you’re going to use it to actively recover. Hard however varies greatly depending on the time. For example for me again…Hard in Part 2 is a 1:45 pace, Hard in Part 4 is likely closer to a 1:35 pace.

This is one continuous 40 minute piece, no stopping anywhere.

2) Alternating Tabatta: 8 rounds each of

Abmat Sit-ups/V-ups

Front Plank

Extra Work:

3) Kettlebell Z-Press: 4 sets of 10

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE