That awkward moment after "The Fittest On Earth" plays and Ben & Quinton challenge Kevin to a 250m sprint on the erg not knowing he was an Olympic rower in the London Olympics.
My favorite part was Kevin pulling a 1:13/500m split with no warm up, in jeans, looking over and asking casually "are you guys gonna try and catch up?" #stillgotit
This Monday we have a 1RM front Squat test and we will be testing our Back squat 1RM next Monday. It's always good to have an idea of recent 1RM's to base work loads off of so if you can make it out then do it!
Part B. of today's workout has rowing with FEET NOT strapped in. We will be working on this in the warm up and how to stay connected to the rower. This is a good way of working on using your legs and not relying on the straps. If you're finishing a workout with 10 seconds on the clock and you jump on to your rower, put your feet in the blocks, strap your feet in, grab the handles and hit a couple pulls you've probably lost your ten seconds and didn't register anything on the rower. We're going to work on not having that happen.
CrossFit:
A.
Test Day!
In 25 Min build to a 1RM font squat
B.
7 Min AMRAP
15 Wall Balls 20/30#
10 Kcal Row (feet not strapped in)
5 Over the Rower Burpees
Fitness:
A.
Back Squat 4 x 2 @ 95%
B.
7 Min AMRAP
15 Wall Balls 14/20#
10 Kcal Row (feet not strapped in)
5 Over the Rower Burpees
What will I do with all those extra seconds?
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