Transition Week this week before we launch into our next block! For full programming access ( 6 x days per week) see premium access. Workout 1: Double Duty 2 Rounds for Time - 30/24 cal row / ski - 20 box jumps - 6 DBL KB Deadlifts + 7.5m Carry (x4) Deadlifts to be completed as 6 reps into the carry, 4 times before returning back to the row Workout 2: Deadlifts Conventional OR Sumo Every 3 mins x 4 rounds 5 reps at 70% (leave 2 reps in the tank) Rest 5 mins Annie: 50-40-30-20-10 double unders abmat sit ups Can sub double unders for penguin taps (bounce) Workout 3: Norwegian Protocol 4 x 4 min 80% effort on any bike / row / ski / run rest 3 mins between rounds. Use same machine for every working round. Post scores to the comments!

Workout 1: Death Race 5 Rounds for time 12/10 Cal Echo Bike 10 Burpees Target Time: 6-9 Mins Scaling options: 18/14 cal Ski 20/16 cal row Workout 2: 15 Mins to find a 20RM Back Squat (Max 2 attempts, other warm up sets should only be 5 reps or so) Rest 5 mins Into: Steady as she goes 4 Rounds 650/585m Row 10 DB Box Step Overs (2 x 22.5/15) 10 DBL DB Clean and Jerk (2 x 22.5 / 15). Rest time remaining. Time Caps: R1: 5:30 R2: 5:00 R3: 4:30 R4: 4:00 Scaling options: 500/450m row / reduce weight of DB's Workout 3: EMOM x 5 Rounds 1) 250/200m row/ski 2) 15 Bench Press 3) 250/200m row / ski 4) 15 Bent over rows 5) Rest Post scores to comments! For full programming access ( 6 x days per week) see premium access.

For those who are interested - my fave article this week (co-authored by a CrossFit Blackburn Alumni!): Iron deficiency, supplementation, and sports performance in female athletes: A systematic review For those who don't want to decipher an academic paper and just want the key takeaways: - Iron deficiency reduces aerobic capacity by 3%-4% BUT you can IMPROVE performance by 2%-20% with supplementation!! - Iron deficiency has similar impacts on explosive strength, but supplementation has wider ranging effects (i.e there more variability between individuals - more research needed). Kat’s Notes: - BEING IN RANGE ON BLOODWORK (i.e Ferritin levels of 30-50) is INSUFFCIENT to achieve top athletic results. ALL women who are undertaking any sort of athletic pursuits should aim for a MINIMUM ferritin level of 50. Your doctor might tell you your iron levels are 'normal' but you're still leaving gains on the table - I recommend testing iron / ferritin levels 2x / year in athletic females Nutritional Interventions to boost iron levels include: - Increase quality red meat intake (duh) – grass finished meat has better bioavailability - Eat your non-heme iron sources (leafy greens, beans, grains, legumes, nuts, seeds) with a vitamin C rich food (oranges, strawberries) - Cook in cast iron - Consider including a bit of organ meat on occasion or freeze dried forms When's the last time you had your iron levels checked?!