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WOD: November 4, 2021

Back Squat 12×2 @80% 1rm max 60 seconds rest Complete 2 Rounds of the following: 35 Dumbbell Push-press 30 seconds Rest 30 seconds Jump Touch 12″, 30 seconds Rest 30 seconds

WOD: November 3, 2021

Clean 2-2-2-2-2 Max load @85% 1rm Complete 4 rounds of the following as many rounds as possible in 40 seconds: 35 pound Dumbbell Thrusters 12 reps 10 CrossFit Football burpees Active Rest: 4 mins Turkish Get Up practice/mobility

WOD: November 2, 2021

Yesterday we broke down traditional heart rate zones.  They are typically calculated using percentages of 220 minus an athlete’s age (go here to read more). An excellent place to start, but it can be a little too general of a number. Today we’re going to step up our game and include some data that considers the athlete’s current fitness level and recovery status. One way is the Karvonen method. This method uses your ‘resting heart rate’ (RHR) to create a Heart Rate Reserve (HRR), which will then help us refine our training zones.  Heart Rate Reserve is the athlete’s max hr rate minus their resting heart rate. Measure your heart rate when you wake three days in a row. Use the average for your calculations So a 45-year-old with an average resting HR of 53 bpm would have a Heart Rate Reserserve of 122 bpm (175 – 53 = 122 HRR.) Training zones are then calculated by multiplying the HRR by the level of intensity of the zone and then adding resting heart rate back to that number.  ((HRR) × %Intensity) + resting HR = Target Heart Rate Intensity Zone ((122) × .6) + 53 = 126 bpm or the beginning of ‘zone 2’. Tomorrow we’ll talk about a simple formula you can use to improve your aerobic base and burn more fat. Up next – Heart Rate Part 3: Maximum Aerobic Function Book time to talk to a coach to find out more about your heart rate reserve.

WOD: November 2, 2021

Turkish Get up Practice 10 minutes Complete 3 rounds of the following: 20″ Box Jump 1 min Dumbbell Swing 1 min Sit-up 1 min Active Rest 4 mins Turkish Get Up Practice/Mobility Repeat twice more

WOD: November 1, 2021

A1. Back Squat 6×4 @84-88% rest 2 mins A2. Push-Press 6×4 @84-88% rest 2 mins

WOD: October 24, 2021

“Miss Bev” 40 Handstand Push-ups40 Deadlift 155/135 pounds 40 Push-ups 40 Kettlebell/Dumbbell swings, 55 pounds 40 DB Push presses, 35/25 pounds Row 1000m 40 Sit-ups 40 Back Extensions Post time to comments.

WOD: October 23, 2021

Team Workout: Complete as many rounds of the following as possible in 20 minutes. Move 50% of the teams collective body weight 100 feet. Mix and match bumper plates and dumbbells as needed to create the load.No more than 1/2 the team can be working at any one time. The load must be carried. Weights in contact with the ground can not be moved forward. Post rounds completed to comments

WOD: October 22, 2021

Hang power clean 3-3-3-3-3 Complete as many rounds of the following as possible in 12 minutes 50 pound weight lunges, 50 Feet 10 Ring dips Post loads reps and rounds completed to comments.

WOD: October 21, 2021

As many rounds in possible in 5 minutes: 35 pound Dumbbell Thrusters, 9 reps Pull-ups, 9 reps rest 3 mins, repeat once 15 min practice Turkish Get Up As many rounds in possible in 5 minutes: 135 pound Power Clean 9 reps Push-up, 5 reps rest 3 mins, repeat once

WOD: October 20, 2021

Back Squat 12×2 @80% 1rm max 60 seconds restTeam Workout: As many rounds as possible in 17 minutes: Row 200m Bear Crawl 50 feet Lunge 50 feet

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