REEBOK BOX CRAWL IS TOMORROW! Stop by the gym anytime to check it out and maybe even get some new gear!
All CrossFit Route 1 members are invited to CrossFit Amesbury THIS Saturday (8/27) for a Community WOD at 9am. There is no additional cost, and it’s a great chance to workout in a new gym and meet your extended CrossFit “family”.
This will be an Endurance WOD hosted by Coach Katie. Fat Loss Challenge participants are strongly encouraged to attend! This is in place of the originally announced 10am WOD.
And don’t worry, the regular Route 1 Community WOD will still be held at 9am in Melrose!
This evening, Coach Katie re-posted her “Why E-WOD” article on the Route 1 FaceBook page… here’s an excerpt!
…Doing low/moderate intensity work (130-150 heart beats for minute, or 13-15/20 rate of perceived exertion, 20 being max effort) for sustained periods of time (at least 30 min, better 60!), forces your heart to grow (specifically, your left ventricle). This means it can hold more blood, so when it pumps, it forces more blood out to your muscles, etc., while maintaining a relatively lower heart rate. Efficiency! And, this effect applies to working and rest heart rates, so your bod gets to enjoy this efficient, oxygen/nutrient/hormone-carrying blood-flow 24-7!
And, if you can build your aerobic capacity and aerobic power you can increase your aerobic threshold, meaning you can work harder and faster before becoming dependent on lactic/alactic energy production. In other words, you can push a higher RPM (or heart rate) without having to shift into a higher gear. Seeing as those higher gears (alactic/lactic energy metabolism) come with nasty side effects like rapid fatigue and metabolic by-products (helloooo AirDyne sprints and swollen quads!), this is a very good thing.
1. dynamic + skill work
2. Build to heavy jerk: 1rm push or split
3. 3 rounds (3min on 2 off)
3 muscle up
5 hspu (45# plates)
3 DL (275/190)