CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown
Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.
Empathy, on the other hand, is free of judgement. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.
Rarely can a response make something better. What can make something better, is connection.
MOBILITY
Banded Shoulder Distraction
Drop Ankle Stretch
Frog Stretch
ACTIVATION
Banded Good Morning: 30 reps
Banded Pull Aparts: 30 reps
Banded Pass Throughs: 20 each directions
Metcon
2k Row (Time)
Max Effort 2k Row
STIMULUS
DESCRIPTION
We’ll begin the week by completing our annual 2k benchmark on the rower
We last tested this effort on 7.16.19
This is the priority for the day, so let’s aim to bring the focus and intensity here
Just like a easy 1 mile jog compared to a 1 mile time trial, we reap the benefits by pushing the pace
Follow the instructions below to set-up the monitor on a Concept 2 Rower:
Select Workout
New Workout
Single Distance
Set to 2000 Meters
Set Splits to 500 Meters
Set Pace Boat to Desired Split Time (Optional)
Change Display to Show Pace Boat (Optional)
STRATEGY
GENERAL
If you’ve completed a 2k time trial before, you’ll have a time to reference for planning today’s effort
For Example:
If your last recorded time was 8:00, your average pace per 500 meters was 2:00 flat
To improve your score, you would need to average under 2:00 for your pace per 500 today
Not all paces will be as easy to calculate as the above example
Click Here to see a pacing chart
You can use this chart find your goal finish time and the corresponding pace per 500 you would need to get there today
If this is your first 2k time trial, we’re looking for a strong and smart effort
There is definitely thoughtful pacing involved due to the duration
See below for 2 options on how to approach this benchmark
OPTION 1
Option 1 is a fairly simple strategy and may be best for first timers
Rather than approaching this like 2,000 meters, we can think of it as 4 x 500 meters
The goal here is to maintain even splits across all 500 meter splits
Using the 8:00 goal time example, this would mean holding a 2:00 average pace per 500 across the board
After starting the workout with 10-20 hard pulls, the goal would be to settle in at 2:00
While we used 8:00 as an example, find a speed for you that is uncomfortable, yet sustainable
OPTION 2
Option 2 is a little more complex and may be best if you already have a logged 2k time
It uses your goal time for today to dictate your spe
Weightlifting
Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM
STIMULUS
DESCRIPTION
Working some moderately heavy sets of 2 out of the rack
After the challenging 2k effort, we’re keeping the volume and percentages fairly manageable
Take 3-5 warmup sets to reach your opening 70%
Rest as needed between these 5 working sets to maintain quality movement