Workout of the Day
A. 1RM push press
B. 3x max reps ultra wide, thumbless strict pull-ups
C. 3×10 (per arm) single arm kb row
D. 7min Kalsu
Work up to your rep max for the day and then for the accessory work you should get through it quickly and effectively, rest only 30-40 seconds between sets and if you’re working in groups you should rotate almost constantly (except to add/reduce weight should it be required from person to person). A coach will always be on hand to offer advice and monitor your form, if you can’t do any of these movements easily then scale, a coach will help you.
– Pull-ups: if you can’t do more than 5 reps for each set then use a resistance band.
– Single arm rows: move through a full range of motion with no twisting, loss of scapula
– Kalsu: 7mins max thrusters 60/40kg. Every minute on the minute do 5 burpees. Start with 5 burpees. Yes, more burpees today! Score is your thrusters.
Friday 30th of January CFG will be having another night of dance! Jaimie Horne has kindly offered his time and expertise and will lead the session. It will start at 18.30. This means there will be no evening WODS on this day but please come along whatever time you can and feel free to bring some food and drink. This was a fantastic community event last time so make an effort and get along!
Friday 20th of February, just 1 week before the CrossFit Games Open kicks off CFG will dust off the projector and have a film night. What’s the movie? The 2009 CrossFit Games! Some food and drink will be shared whilst we appreciate how far CrossFit has come in the last 6 years. Don’t miss out!