Complete two efforts each of:
Row for distance for 4:00
AMRAP 4:00 of:
10 burpees
15 KB swings
20 double unders

Rest as needed between rounds. Take no more than 30 minutes to complete the 16:00 minutes of work.

Happy birthday Dave!

Happy birthday Dave!

As many of you know, we follow the CrossFit mainsite on a two week delay. 99.9% of the time, we do the workout written, but occasionally, it’s just not possible.

A few weeks ago the mainsite published this workout, which was scheduled for tomorrow:

4 rounds, each for time of:
1-mile bike
Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

Now I know what some of you are thinking, “we could bring our bikes to the shop!” Yes, that’s true, but it’s not practical for the shop as a whole and my blood pressure goes through the roof when one bike comes into the shop – imagine what it would do if 20 bikes were in the shop!

When a workout like this comes up, our goal is to mimic the intent and stimulus of the workout as closely as possible, but with different movements. A quick Google search and a consultation with our resident bike experts Jason Emmanuel and Walker Savidge, and we learn that it takes about 2-5 minutes to bike one mile fast.

With that information we know the following:
Intent – four efforts in a short time domain
Stimulus – lots of intensity through a movement that allows the athlete to keep going, little to no rest
Modalities: monostructural, although we will branch out from ergs only as we have already rowed this week!

And that’s how today’s workout was created!