AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Handstand Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Rest 5:00

AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 Handstand Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining

Two weeks ago we tested the CrossFit benchmark workout, Cindy, which has a 20 minute time domain. Today’s training incorporates four total rounds of a modified Cindy, jump rope, and a max effort row to finish. The combination of these factors along with the time domain being cut down into two five minute windows allows us to fit a whole lot more intensity into our day than if we were to perform regular Cindy. Intensity is the variable most commonly associated with optimizing favorable results. If we can do more work in less time, we get fitter faster.

Colleen Langlois

Joel Bercegeay

Kelsey Wilkinson

Jay Cedotal

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

I feel like these kids pretty much sum up the 2017 CrossFit Open

Nathaniel Roberson

Britainy Day

As Many Rounds as Possible in 12 minutes

Ascending Ladder…
3 Kettlebell Swings, 53/35
3 Goblet Squats, 53/35
3 Burpees
6 Kettlebell Swings, 53/35
6 Goblet Squats, 53/35
6 Burpees
… and so on, until time expires.

Why so intense, “B”? It’s just a workout!

~ photo credit: Celia Piazza