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Born to Run

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Workout

Tuesday

“You make a living with what you get. You make a life with what you give.” - Winston Churchill Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared. Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it? Really, damn, good. Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw *someone else* doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous? If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.

Metcon

Born to Run (Time)

For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (135/95)
200 Meter Run, 15 Power Cleans (135/95)
200 Meter Run, 21 Power Cleans (135/95)

SUBS
400 METER RUN
500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
300 Meter Trueform or Air Runner
30 Shuttle Runs [10 Meters]

200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
20/14 Calorie Schwinn Bike
150 Meter Trueform or Air Runner
15 Shuttle Runs [10 Meters]

DESCRIPTION
This medium-long range workout alternates from running to bodyweight and barbell movements
The manageable barbell weight and bodyweight stations will allow for consistent forward progress here
Your score is the total time it takes to complete the workout
The intended time range for this piece is between 12-20 minutes
POWER CLEANS
Looking to choose a lighter weight for this workout that you can cycle for sets
When fresh, this should be a load you can move for 25+ unbroken reps
BURPEES
You can jump-up or step-up off the floor
Jump to full extension with some air under the feet and a small clap overhead
RUN
See further down the page for running "subs"
STRATEGY
GENERAL
The first three rounds of the workout lean more towards time spent running
The last three rounds of the workout lean more towards time spent power cleaning
With that in mind, we can adjust our pacing to be most efficient here
Early on, look to push the pace a little more on the runs while "recovering" on the burpees
Later on, look to hold bigger sets on the lighter weight power cleans while "recovering" on the short runs
This allows you to continue moving forward while pushing the movement that provides the most bang for your buck
Consider the following sets for power cleans:
Set of 21: (21) (12-9) (7-7-7) (6-5-5-5) (5-4-4-4-4)
Set of 15: (15) (8-7) (5-5-5) (5-4-3-2-1)
Set of 9: (9) (5-4) (4-3-2)

Midline

21-18-15-12:
GHD Sit-Ups

After Each Set:
5 Walkouts
30 Second Hip Extension Hold

STIMULUS
DESCRIPTION
This midline piece will test your ability for high rep contractions as well as static holds
You will complete the couplet of walkouts and hip extension holds following each set of GHD sit-ups
There is no score for this section
MOVEMENT VIDEOS
Walkouts: https://www.youtube.com/watch?v=92eVXZWgA8g&feature=youtu.be

Whiteboard:

Tuesday, September 01, 2020

Male Clients

Private

6:00 AM CrossFit

18:05