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Jenna, Nicole, Kama and Taylor looking strong at the catch during 2017 Row'd Royalty Workout 17.1
It's Foodie Friday! We hope you have been enjoying these past few Foodie Friday post-workout nutrition recipes. Today we have another one for you. Post-workout refueling is an important component of your recovery. Recovering from today's workout will set you up for success for tomorrow's. Enjoy! Sweet Potato Chips! Ingredients:
Today's Workout
This is our FINAL 2017 Row'd Royalty Workout! It is a very long row, and will take most of us 40 mins or longer to complete. You can row the 10K in any of today's classes, at 4:30pm or 5:30pm, or Saturday at 8am or 9am, or Sunday at 10am.
Lunchtime ladies getting after those DB plank rows. We coaches get asked frequently how long it will take someone to do something as prescribed. Or how long it will take to improve in CrossFit. Our answer is always, "It depends." Not satisfying, we know. It really does depend though. It depends on your current level of conditioning, it depends on how consistently you attend classes, it depends on how much extra work you put towards skill development by taking specialty seminars, skill sessions or private training. It depends on how well you eat, how well you recover, how many hours you sleep. It depends on your lifestyle. However, our good friends at Beyond the Whiteboard, who are data geeks like us, have crunched the numbers for us. They looked at Fitness Level data from over 65,000 athletes over the past 6 years and analyzed it to see how long it takes to increase your Fitness Level. They found, on average, it takes 5-6 months of consistent CrossFit to improve your Fitness Level by 10 points. Of course, you need to be able to do the Fitness Level workouts as prescribed. Do you notice how many BTWB Fitness Level workouts we do every week? How many of those are doable by everyone? All of the Speed, Power Lifts, Olympic Lifts and Endurance workouts can be performed as prescribed by everyone. Many of the Bodyweight workouts such as 100 sit-ups or 100 burpees for time, 2, 3 or 5 min max reps double unders, can be done by most people. Even if you get ONE double under in that time you still did it as prescribed. It all counts. This week alone, Monday, Tuesday and Wednesday's workouts all count to your BTWB Fitness Level. Next week, 5 of the workouts count toward the BTWB Fitness Level. We program these workouts regularly so that you can keep working on your BTWB Fitness Level. The BTWB folks found that improvements come quickly for new CrossFitters, and those of who who've been doing it for a while have a diminishing margin of return. They also found that improvement depends upon nutrition, sleep and recovery. New & Intermediate CrossFitters can improve quickly The bottom line is fitness is a journey. It takes consistent daily effort. You may have breakthrough workouts, you may regress. Improvement, while an upward trending line, is never exactly linear. You will have ups and downs, your diet may go sideways. No matter what happens, just keep on trucking. Get back on track, get your ass to the gym, eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. Get 7-9 hours of sleep. Good luck!
Today's Workout As Many Rounds and Reps as Possible in 6 min of: 5 push ups 10 pullups 15 box jumps 24/20” Rest 2 mins As Many Rounds and Reps as Possible in 6 min of: 5 Dumbbell (DB) Push Presses 10 DB Plank Rows 15 DB Hang Power Clean Pick your load for the dumbbell work. This workout is inspired by Coach Glassman, CrossFit founder and #CEO. He thinks we should do more work with dumbbells. Watch this video to learn why he thinks this. What do you think? Today's workout is testing our ability to recover between two high intensity intervals. Recoverability is important as it allows our anaerobic and aerobic systems to recharge. Do you recognize the first triplet? It's an explosive box jump variation of Cindy. How do you think changing the air squat to a plyometric movement changes the stimulus? Tell us in the comments. How do you think today's DB hang power cleans compare to the barbell ones we did yesterday? Inquiring minds want to know! Noah reps out 65# hang power cleans like a champ. This week's Whole Life Challenge Lifestyle Practice is to create your future by declaring your goals. The instructions are simple:
"We all like to promise ourselves we’ll do things, but we don’t always act on those promises. These goals might be small things — like calling friends or family regularly, making a dentist appointment, or sending holiday cards. Or your goals might include big things — like saving money every month, having an important conversation, or changing careers. Today's Workout Complete as many rounds as possible in 20 mins of: 5 Thrusters 95/65 7 Hang Power Cleans 95/65 10 Sumo Deadlift High Pulls 95/65 Today is an endurance workout with a barbell. We often think of endurance workouts as long runs or long rows, and those certainly are, but moving a light weight barbell quickly for 20 mins can improve your endurance (and stamina...and power...and speed). The reps are low for each round, this should indicate to you that the goal of the workout is lots of FAST rounds and reps. A middle of the pack score is 8-9 rounds, a really good score is 11-12 rounds. We are revisiting the sumo deadlift high pull, everyone's favorite component of Fight Gone Bad. If today's prescribed weight is too heavy for you, use the same weight you used in Fight Gone Bad on Saturday. Do this workout as prescribed and it will count towards your BTWB Light Fitness Level. Happy Birthday Dara!We hope your special day is filled with love, laughter and a heavy barbell:-)
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