Announcements

Reminder: in order to get points for signing up for the Tactic Nutrition talk, you must attend the talk being hosted this coming Friday, Feb 9th @ 6:30pm. You’re welcome to attend the talk even if you’re not participating in the p-cup via this zoom link: https://us02web.zoom.us/j/88657863072?pwd=bmZWY0xoQmo3TjYwU3M0ZUYrcnM5QT09

This educational talk is geared towards teaching you important nutrition concepts you should consider when living the kind of active lifestyle y’all are pursuing as CrossFitters.

JP CrossFit – WOD

20 seconds? More like 20 hours! (8 Rounds for distance)

Part A:

with a partner for 14 min

Alternating 2:00 of rowing @ 27s/m or less at an easy pace

Part B:

8 rounds of

:20 sec max sprint @ 36+ s/m

-rest as much as is needed (minimum of 2-3 min)–

Score is max distance per round
This is for SPEED. When you train for speed, you need a ton of rest to be fully recovered. It’s not unheard of to have a 1:10 work-to-rest ratio or greater. You need to hit those 20 seconds hard! You can only click the rx button if you can maintain a stroke rate of 36 s/m or more.