Today’s Programming
STRENGTH
Bench Press
1-1-1-1-1
Notes
How each person optimally approaches a 1RM is a little different and what works for one may not work for another. Some prefer a bit more warm-up volume, others require less. Some like to get psyched up with the adrenaline pumping while others remain calm and focused. Your current 1RM will depend upon your training consistency, intensity as well as lifestyle factors like sleep, nutrition, stress and any recent weight gain or loss. Take all of these factors into account as you approach today’s heavy single. Note the variables you find impactful and relevant for you.
Warming up
If you have a prior 1RM, plan your warm-ups and first attempt for a 5-10lb PR. Don’t get greedy trying to do a massive jump from your old max and if you want to set a new record, don’t match your old one first, go for the conservative PR. After your attempt at 5-10lbs above a prior max, go based on feel whether you want to make a jump up or if you missed, back track and see if you can match your prior 1RM if you feel that’s in the cards. Whenever you feel like you’ve hit your limit for the day, call it on attempts. If there is time left and you want to do a rep out at 80%, go for it.
Example warm-up progression with %s
Empty Barbell x5-10 reps
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x5
Warm-up Set 3: 60-70% 1RM x3
Warm-up Set 4: 75-85% 1RM x1-2
Warm-up Set 5: 90-93% 1RM x1
Attempt New 1RM: 100%+ 1RM
If you have have never attempted a 1RM, you’ll have to go based on feel but can use the heaviest load you used on the 85% days perform in 1-2 reps there and then building based on feel.
METCON
AMRAP 15:00
5 Strict Chin-Ups
10 Push-Ups
15 Kettlebell Swings
Notes
Chins: 5 / 3 / 5 Banded or Self Assisted
Push-Ups: 10 / 5 Strict + 5 Kneeling / 10 Switch (knees up, strict down) / 10 Kneeling
CrossFit Group Class Programming Template (WK8/8)
“Takin’ on a challenge is a lot like riding a horse. If you’re comfortable while you’re doin’ it, you’re probably doin’ it wrong.” – Ted Lasso
Territory Food Samples today at CFSBK
This evening Territory Foods will be in house offering some free food for interested members and talking about their referral program through the gym.
CFSBK is offering an ongoing signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!
- Here’s a list of all the zip codes where they do Home Delivery to. You can also go to the locations page on their website for this information.
- Territory’s sourcing practices and ingredient standards
- Read about their chefs
- Explore the dietary templates
- Learn more about their giveback program
- If you’d like more information on our pricing, you can find that here.
- If you want to see the menu, look here.
Halloween 
