- Our next “Coffee with Coaches” will be Friday morning (4/2) at 8:30am. Pop on to our normal Zoom link and come say hi!
- Sadly, we aren’t going to be able to move forward with the Kids PE program, as we didn’t receive enough interest. Fortunately, we WILL still hold PE classes about once per week for members and friends! 🙂 Additional details coming soon.
- Come make Quinoa black bean burgers in Christy’s kitchen (via Zoom) this Friday (4/2) at 5pm! Note- this will take the place of our Zoom WOD on Friday evening!
WOD
Zoom WOD (Live at noon only) – recording will be posted mid-afternoon.
BRIEF:
Today we have Intervals– 5 minutes of work, followed by 1 minute of rest. This may feel familiar…not endearing, but familiar. If you’re a CrossFit member, approach this like you would the API test within the Level Method. Consistent movement, starting at a conservative pace, which will feel tougher as you get into round 2. Keep movements as high-quality as possible. Break and rest as needed.
Breathing needs to be constant through every round, including during the rest minute- so don’t forget to BREATHE!
WEIGHT: For Deadlifts and Push Press- use a backpack, a piece of luggage, anything you can hold onto if you do not have any conventional equipment.
WARMUP:
2-3 Rounds
15 Goodmornings (bodyweight)
10 Bodybuilders
10 Sit-ups
WORKOUT – “GONE IN 60 SECONDS” REMIX:
2-3 rounds of 1-minute stations
•Deadlift
•Sit-ups
•Step-ups
•Push Press
•Row (OR Bike, Erg, Jump Rope, Mt. Climbers)
Rest 1 min
ACCESSORY:
Base your pace on how you feel after the workout. If you feel drained, take it easy and use this as recovery. If you feel good, move at a steady breathing pace — remain around 75%.
20-30 min Run/Jog/Hike
Demo Videos:
BW Good morning:
https://www.youtube.com/watch?v=2KCs_VRoSLA
Bodybuilders:
https://www.youtube.com/watch?v=V_vQAYSFoNA
Sit-ups:
https://www.youtube.com/watch?v=BgUEFKr8ny4
Deadlift:
https://www.youtube.com/watch?v=op9kVnSso6Q
Step-ups:
https://www.youtube.com/watch?v=nAl0t57yPD4
Push Press:
https://www.youtube.com/watch?v=4DklYEgBLh0
Row:
https://www.youtube.com/watch?v=zQ82RYIFLN8
Erg:
https://www.youtube.com/watch?v=O4AuL2FUMFM
Mountain Climber:
https://www.youtube.com/watch?v=nmwgirgXLYM
