Daily Dose 02/14/2019


*** New Offering Below And reminder that this blog ends tonight ***

Evolve MittFit Class at 12:00 45 min class including circuits, striking, and cardio. All skill levels welcome! CrossFit *** HSPU Seminar at 5:30pm ***

Most everyone knows their 500m Row capacity now. For today’s Active Recovery, Row a 2k at 65-70% of that 500m Row. For example, a 500m PR of 1:30 would be about a 2:10 pace for the duration of the 2k. Strokes per minute should be down around 30 or less. Then complete 4 sets of 8 windmills with a light DB or KB. Recovery Stretching 3:00 Pigeon (R) 3:00 Pigeon (L) 1:00 Saddle 1:00 Puppy Dog 2:00 Lizard (R) 2:00 Lizard (L) 1:00 Static Scorpion (R) 1:00 Static Scorpion (L) Foam Roll Lats for 1:00 each QuickFit 10 Rounds 1:00 Max Distance Row 1:00 Rest Barbell Club Power Clean and Power Jerk - 1 Set of 4+8 at 70% - 1 Set of 3+6 at 73% - 1 Set of 3+6 at 75% - 1 Set of 3+6 at 78% - 1 Set of 2+4 at 80% Deadlift - 3 Sets of 4 at 95% BTN Jerk + Jerk - 1 Set of 4+1 at 60% - 1 Set of 3+1 at 65% - 3 Sets of 3+1 at 70% Seated Box Jumps - 5 Sets of 2 


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