In CrossFit, cardio-based exercises can include running, swimming, rowing, and now…. the Assault Air Bike! What’s so special about the Assault Air Bike?

The Assault Air Bike is a great ‘default to’ exercise. If running or rowing is currently something you are unable to do due to injury, the Assault Air Bike is an excellent way to modify that movement in your workout.  If you have a rolled ankle or a quad or hip flexor strain, the Assault Air Bike provides an excellent option for exercising safely. It could potentially be an excellent tool for rehabilitation as it provides the safe movement with no impact. It also allows the area of the injury to move and provide blood flow to the area to aid in recovery.

The Assault Air Bike is also great for metabolic conditioning, as it can help break through plateaus in your training. If your aerobic capacity is not feeling as if it has improved, the Assault Air Bike is a great way to incorporate interval training to build your aerobic capacity without losing strength and muscle mass.

The Assault Air Bike can also enhance your mindset. If you have ever used the Assault Air Bike at high intensity, I am sure you would agree that it is not easy. The Assault Air Bike is a great test of mental toughness and how to sustain a positive mindset through the pain.

Try the following workout to building aerobic capacity and mental toughness:

For 10 sets:

:30 seconds on, full speed

:30 seconds off

The thirty seconds of work will seem like 60 seconds and the thirty seconds of rest will seem like ten!

The Assault Air Bike provides active recovery benefits as well. If your rest days consist of sitting around with no mobilizing, the odds are that your recovery is probably not great. Of course, mobilization can benefit your recovery if it includes smashing or rolling out sore spots, but increasing blood flow to different areas of the body can also help your recovery. You can get the blood flowing by going for a walk or even a ‘light’ row, but the Assault Air Bike can be another great tool for recovery. I’m not encouraging you to hop on and bike at an unusually high intensity; just pick a moderate pace that will get your heart rate going for at least ten minutes.

Of course, feel free to use the Assault Air Bike when you are in the gym, either as a warm up if you are early to class, or just to find out how the bike feels. If you do have an injury that you are currently rehabbing and you are still attending classes, the Assault Air Bike can be a great solution for you to replace any movements that you are currently unable to do. Of course, as always, confirm this with your coach first!

***Please note our CrossFit Kids program is now at the new time of 3:30pm every Wednesday and Friday***

What is the funniest prank ever played on you?

Snatch Pt.3

2 sets:
3 x High Hang Power Snatch
3 x OHS
3 x Hang Power Snatch
3 x OHS
3 x Power Snatch
3 x OHS

Run 200 meters b/w sets

Power Snatch

Every 3 minutes, for 9 minutes (3 sets) of:
Snatch x 5 reps @ 80%

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
5 Pull-Ups
10 Ring Dips
15 Wall Ball Shots (20/14 lbs)

Out of Town WOD

Spend a total of 5 minutes in a handstand



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