From the archive

Sunday, October 4, 2026

This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.

Sunday — Make-Up Day

Make-Up Day

That is Block 1 done. Four weeks of 3 x 12, a Diane test on Thursday, and a thirty minute partner grind yesterday. Before you decide what today is, be honest about how your body feels. FEELING GOOD AND MISSED A DAY? Make one up, in this order: Thursday, then Friday, then Tuesday, then Monday. If you missed Diane, today is a good day to take the test. FEELING FLAT BUT NOT BEATEN UP? Zone 2 only. 20 to 30 minutes on a machine, easy enough to hold a conversation the whole way. This is a real session, not a consolation prize. SORE, STIFF, OR RUN DOWN? Mobility only, below. Taking a day because your body asked for one is part of the program, not a break from it. Block 2 starts Monday: every lift moves to 3 x 10 for four weeks. Take your Block 1 weight, add 5 lbs if all three sets of 12 were clean, and aim for three clean sets of 10 at that one weight.

Mobility

Hold each one for 60 to 90 seconds per side. Breathe slowly the whole way through. Nothing here should be sharp. 1) Couch Stretch — quads and hip flexors, after a week of lunges and squats ▶ Watch before you lift — 2) Pigeon Pose — glutes and outside of the hip ▶ Watch before you lift — 3) Elevated Hamstring Stretch — for the deadlifts ▶ Watch before you lift — 4) Calf Stretch against a wall — knee straight, then knee bent ▶ Watch before you lift — 5) Doorway Pec Stretch — for the bench and the handstand push-ups ▶ Watch before you lift — 6) Thread the Needle — upper back rotation ▶ Watch before you lift — 7) Dead Hang — shoulders and spine, after a week of pulling and carrying ▶ Watch before you lift — 8) Child's Pose — finish here, 2 minutes, just breathe ▶ Watch before you lift — SCORE: tick the box when you have done it.

Score · Tick it off

Scores from the gym

Members who chose to share their scores, first names only.

Mobility

No shared scores on this one yet.

Did this workout?

Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.

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