Hey y’all – Congrats on another Chad! You guys did GREAT–and hopefully you were challenged. Remember what you did and STEP it up next year…One fun thing to do, if you’re not doing it already, is to track any gains in power year over year. Here’s Jesse’s explanation:
- Total Weight = You + Vest or Backpack e.g. 165 + 20 = 185 (swear to god)
- Height of Step = 12” = 1, 16” = 1.33, 20” = 1.67 24” = 2 (you can break this down more if you want to for people, this math is hard for them)
- Number of Steps = How many steps did you do?
- Time in Minutes = Minutes . Seconds/60. e.g. 58:28 = 58 . 28/60 = 58.46, 49:55 = 49 . 55/60 = 49.91
Full Calculation: (Number of Steps x Weight x Height) / Time = Average Power
There’s an L1 Certificate weekend coming up in downtown Seattle! It’s such a great way to learn about the fundamentals and techniques behind CrossFit in a community setting, while gaining a greater appreciate for how Jesse programs and what our coaches do. Details and registration link here.
We’ve got a regular schedule this week but want to encourage members to plan social events if you want. Coffee after the Labor Day a.m. workout was so fun!
Workouts this week:
Monday: 2k Row Time Trial, Full GHD Run Down, Pistol Progression Work
Tuesday: 3 Rounds for Time of: 2 Bar Muscle-Ups, 2 Chest to Bar Pull-ups, 2 L-Pull-Ups, 22 Ab Mat Sit-ups, 22 Hollow Rocks, 22 Hang Power Cleans 75/55
Wednesday: 21-15-9 Handstand Push-ups, Box Jumps 24/20, Deadlifts 185/135
Thursday: Turkish Get-Up 1 RM with 1st KB and then with Barbell, L-Sit Fun House
Friday: “Jenny” AMRAP in 20 minutes, 20 Overhead Squats (45/35 lb bar), 20 Back Squats (45/35 lb bar), 400 meter Run
Saturday: Three Rounds, add your Bikes together, ski’s together and row’s together. E.g. 2312/772/806 Bike 1 Minute :20 Second Rotate, Ski 1 Minute, :20 Second Rotate, Row 1 Minute, : 20 Second Rotate, 1 Minute Side Plank Right, :20 Seconds Rotate, 1 Minute Side Plank Left :20 Second Rotate, Rest 6:40
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