Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). We recently explained why we program Rest Days twice a week and how you can get the most out of them.
Huge congrats to Pierre D. and Coach Ro, who are currently ranked 5th worldwide and 1st in the Northeast Division in the 40-44 age division of the CrossFit Team Series. Let’s show them some CFSBK love in the comments!
1. Fight Gone bad is just a couple of weeks away! So far we’ve raised over $1,200 for Brooklyn Community Foundation, but there’s still lots more work to be done! On Wednesday, we posted a guide to getting started, and yesterday we posted some fundraising tips. Giddy up!
2. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! An evening edition of Coach Keith’s popular Active Life Strength class starts October 15th, and registration opened last week. Check out Tuesday’s post for details!
3. Kristin Hoesl (aka KH, aka Cage) has teamed up with her longtime colleague Michele Rinaldi to open The Pilates Local, a beautiful, intimate Pilates studio in the heart of Union Square! The Pilates Local is offering a 10% discount off of all group classes to CFSBK members. To check out our schedule, or book and buy classes, visit www.thepilateslocal.com, and enter the code “CFSBK10” at checkout.
4. This Sunday, October 7th at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.
5. Are you competing in this Sunday’s Subway Series event at CrossFit Queens? Let us know in the comments so we can shout you out!
6. This Sunday’s 12pm Pilates class with Karina is cancelled.
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Yesterday’s Results Board: Run, Push Presses, Front Squats
Why Women Can Handle More Training Volume Than Men BarBend
What Sports Reveal About Society JSTOR Daily
Team Sprint/Bench Metcon
In teams of 3…
4 Rounds:
In 5 Minutes…
400m Sprint
Then,
AMRAP Bench Press
Rest 5 minutes between rounds.
Partners run 400m together. Once all partners have returned from the run, the Bench Pressing may begin. Every lift MUST have a spotter, with one partner Bench Pressing at a time while one partner spots. Rotating through in this fashion allows for the person who just finished to have a bit of a break before spotting. The 400s should be sprints. If your 400m time is over 2 minutes, scale the distance to 270m. For the Bench you should be able to complete a set of at least 10 reps when fresh, choose an appropriate scaling option accordingly. The goal is max reps overall so finish each set a few reps short of failure. Score load and reps.
Bench Press Load Options:
A) 135 B) 115 C) 95 D) 75 E) 55 F) 35
Post load, total reps, and partners to comments.
Whatever you do, don’t invited Pearl into your house, or she might jump on your boxes and Sumo Deadlift High Pull your barbells (oh and drink your blood). One week left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!
This Week at CFSBK in Review
1. Leslie B., Micheline G., Jesse M., and Jack L. are representing CFSBK today at Flex on the Beach. Let’s show them some love in the comments!
2. On Wednesday, we introduced you to Alchemy Nutrition & Wellness, a client centered coaching program that provides the structure and accountability you need to finally make nutrition work for you. It’s run by our own Coaches Jess and Chris Fox, and you can check out the program page to learn more!
3. Missing something? Maybe a water bottle, lifters, or a jump rope? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.
4. From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.
5. On Thursday, we brought you Subway Series Event 1 recaps from the winners of the Female Rx’d Division, Coaches Whitney Hubbard and Jess Fox. You saw them on the podium, now read about it from their perspective!
6. Sunday’s 12pm Pilates class with Karina is cancelled.