Workout of the Day
Every minute, on the minute for 15 minutes Row (150-225m)
* Rest for what remains of the minute
Today’s workout was a tricky way to get you to row 2.5-3.5k much faster than if you’d done it without stopping. Intervals are great at that, creating enough rest to elicit a higher level of intensity than that of a steady state effort. This is also why they can be so altogether miserable. Anytime you can create an environment for an athlete to work harder than he or she would otherwise, you’ll elicit a positive result.
Speaking of environmental adaptation, I’d like to take a moment to point out that THREE of our female athletes have gotten their first muscle-up in the last 2 weeks. Congrats to Keeta, Lindsay and Cheree who all overcame the rings for the first time. Great job ladies! We are looking very strong for the upcoming OC Throwdown and CrossFit Games Open competitions.
Dec 31st Workout – 10am ONLY
Don’t forget, we have only one workout this coming Saturday, 10am. The video below will explain why we are doing this. Don’t worry, you don’t have to do all the burpees by yourself, they can be done in a group if you’d like. Please come out and support this great event.