TUESDAY 2.12.19


TUESDAY 2.12.19

Lowry CrossFit – CrossFit

“Think like an immigrant. Act like an artisan”.

To think like an immigrant. To think, like nothing is owed to us. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.

And to act, like an Artisan. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an Artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Think like an immigrant, and act like an Artisan. Regardless of what we’ve accomplished, nothing is owed to us. We’re new here, and we must earn everything. And in everything we do, take so much care and quality that we could proudly etch our name into the side of our work for the world to see.

*Courtesy Comptrain Mindset

View Public Whiteboard

WU: Warm-up (No Measure)

Hip Halo

Group Warm-Up

1: Back Squat (CUSTOM)

10-8-6-4-2 Back Squats

All sets are completed “On the 3:00”, and all repetitions are taken from the rack.

On the 0:00… 10 Reps @ 70%

On the 3:00… 8 Reps @ 75%

On the 6:00… 6 Reps @ 80%

On the 9:00… 4 Reps @ 85%

On the 12:00… 2 Reps @ 90%

*log dub @ 90%

MC: “Top Heavy” (AMRAP – Rounds and Reps)


9 Power Cleans (155/105)

12/9 Strict HSPU

9 Front Squats (155/105)

12/9 Strict Pull-Ups
SC1: 135/95

SC2: 95/65

EC: Metcon (No Measure)

On the 0:00… 21/15 Calorie Row

On the 1:30 – 18/13 Calorie Row

On the 3:00 – 15/11 Calorie Row

On the 5:00… 21/15 Calorie Row

On the 6:30 – 18/13 Calorie Row

On the 8:00 – 15/11 Calorie Row

On the 10:00… 21/15 Calorie Row

On the 11:30 – 18/13 Calorie Row

On the 13:00 – 15/11 Calorie Row
9 Intervals, and inside of so, 3 “waves”.

Descending from largest to smallest calorie count, our aim is to keep our intensity high throughout each effort. In between waves, note that the window is extended by an additional 30s for recovery purposes. The start times are purposefully written as so.

Naturally, we want to be cognizant of our own capacity on the rower and choose a calorie total that is attainable for where we are today. We are aiming to be complete with the first row, the largest, by the 50s mark. If this is not the case for us today, below are some options for modifications:

18/13 Calories

15/11 Calories

12/9 Calories


15/11 Calories

12/9 Calories

9/7 Calories