3 x 5 Linear Progression
Add 5-10 lbs to last week.
3 x 8
Sets of 6 next week.
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Exposure 2 of 8
8ea Dumbbell Lateral Step-Ups
50m 1-Arm Farmer Carry Left
50m 1-Arm Farmer Carry Right
5 Bar Levers or Floor Levers
Choose a medium-heavy load on the Step-Ups but not so heavy that you need to use a bunch of momentum off the trail leg. Keep the knee of the working leg tracking over the middle toes of the foot and control the descent of the movement. Work up to a heavy load on the carries keeping your mid-line tight and your head stacked over your center. Keep the Levers as strict as possible. Scale to tuck or half-tuck as necessary to be able to move with control.
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Coaches Melissa and Katie celebrating at their Graduation WOD/BBQ last weekend. More photos by Thomas H. can be found here. Congrats again, you two!
- Jaclyn K. is offering a FREE yoga class tomorrow at 9am. Don’t miss out!
- There’s a new post up over on Inside the Affiliate. It’s not just a fun, interesting read. What Makes a Great CrossFit Group Class is also a terrific insight into what makes CFSBK such a great gym.
This Friday: Movie Night Returns with Purple Rain!
Movie Night at CFSBK returns on Friday, June 24th at 8:00pm with Purple Rain (1984)! Come for Open Gym, stay for a kick-ass movie. Or just come for the movie. We don’t care as long as you’re there! This event is Bring-your-own everything: beer, snacks, crying doves, little red Corvettes, etc.
If you’re not familiar with Prince or Purple Rain, we cannot help you. Just kidding! Here’s how IMDB describes this classic: “A young musician, tormented by an abusive situation at home, must contend with a rival singer, a burgeoning romance, and his own dissatisfied band, as his star begins to rise.” That doesn’t really do it justice, but you’ll have to come to Movie Night to find out why.
Yesterday’s Whiteboard: Rest Day
Losing All Your Weight At Once Juggernaut Training Systems
I Tried a Medieval Diet, and I Didn’t Even Get That Drunk Atlas Obscura