Week of May 19 - May 25
- Jocelyn Rylee
- May 18
- 2 min read
A lot of running coming up this week (and this season🌞). Use that time on your feet to improve your technique! Approximately 70% of runners sustain an injury in any given year, largely due to poor mechanics (or simply too much volume).
Watch these short videos to learn how to prevent Injuries, run faster, and run longer
Nutrition 101
Jocelyn's writing a nutrition education series for crossfit.com right now. Check out the first 2 installments:
Part 1 - Calories
Part 2 - Protein
and in case you missed it, you can also check out the 6 part "Primer on Protein" series that appeared on the CrossFit mainsite in 2024.
Workouts for the Week
Monday May 19
"Linchpin test 13"
Run 400m before each set of
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpee
(Scaled do sets 20-18-16-14-etc)
Compare to Aug 5/24, Oct 9/23
Tuesday May 20
OT3M x 5
3 Back Squats
Bike Cals until 1 min
OT3M x 5
10 Back Rack Lunge
Bike Cals until 90 secs
Wednesday May 21
OT90x8
HSPU for height or 1 & 1/2 Strict Press
7 min AMRAP
7 Toes to Bar
7 Push Jerk (135/95)
----------
9:30 Class
OT90x8: 1 & 1/2 Strict Press
7 min AMRAP
7 Hang leg raise
7 DB Push Press
Thursday May 22
🎉🎈🎁🎂 Happy Birthday today to Megan Snider!!
OTM x 15
1) 10 Hip ext
2) 10 DB Bench Press
3) 5-10 Strict Pull ups
5 rounds
10 Front Squat (155/105)
50 Double unders
-------
9:30 Class
OTM x 15
1) 10 Hip ext
2) 10 DB Bench Press
3) 5-10 Strict Pull ups
5 RFT:
10 DB or barbell Front Squat
10/7 Ski cals
Friday May 23
🎉🎈🎁🎂 Happy Birthday today to Megan Sinden and Russ Seifried!!
20 min AMRAP
100' Sled Pull
100' Farmer Carry
10 Burpees Over Box (40")
1 Pbar traverse or 10 sec ring support
Saturday May 24
🎉🎈🎁🎂 Happy Birthday today to Marlene Mallard!!
OT90 x 10 Snatch
OT90 x 10 Clean & Jerk
OT2M x 8
Row or Ski 250/200m
Sunday May 25
"Murph"
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run
compare to May 26/24, May 22/23, Oct 1/22, May 23/22, Oct 2/21
From the archives:
The BRIO in the Box Podcast Episode we did on Murph in 2022
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