Back Rack Reverse Lunges
3 x 6
Heavier than last week. Perform 6 reps on one leg, then 6 reps on the other.
Post loads to comments.
Exposure 7 of 8
AMRAP 3 Minutes:
9 Front Squats 95/65
Rest 3 minutes
AMRAP 3 Minutes:
6 Ring Dips
Rest 3 minutes
Aim to score within a few reps each time on these AMRAPs. Scale dubs to singles. The FSQ weight should be light and unbroken. Scale ring dips between the box/bench dips or push ups as needed.
Post rounds, reps, and Rx to comments.
Farewell to Mo and Kat!
In case you missed it, Mo A. posted a farewell message in yesterday’s blog comments. Mo and Kat (and let’s not forget Lilly!) moved to Sweden shortly after Murph Day. As is our tradition, we’re reposting Mo’s goodbye to the main blog:
I’m not much of a writer, but I wanted to share the following with all of you.
We started the process of moving to Sweden a long time ago. During our goodbyes most people asked what we thought we were going to miss from BK, and my answers always varied from “I’m going to miss that bar”… “that pizza”… etc. The truth is, what I’m going to miss the most from BK is where I spent most of my time sweating, chatting, chasing, and relaxing. My second home. My happy place.
Here’s a bit of what I miss already: I miss looking at the blog and seeing the WOD and figuring out how many classes I should take that day. Should I do Short Circuit followed by regular class? And maybe Active Recovery? Pilates? What should I eat before all of this? Hmm… that’s 4 hours of work. This brings my total to 13 classes this week… David hates me.
I miss the happy faces that always greeted me at the front desk.
I miss the dogs hanging out by the entrance and the occasional child or two patiently waiting for a parent to finish a WOD.
I miss looking around and seeing a sea of familiar faces. The whiteboard with the WOD numbers and the quick math to figure out how to beat the AM crews. The meticulous breakdown of the WOD by a fellow member: cue French accent the row should be done at 21 spm / @947. Transition in 6 sec and the Thrusters unbroken. Huh? The first round usually works exactly as mentioned and the rest is hell.
I miss the warm-ups and the Question of the Day. How sometimes the question becomes self-serving because a coach wanted ideas on where to get the best pie in town.
I miss seeing the regulars and knowing who your squat partners will be based on last week’s WOD… and seeing the fresh faces coming out of Foundations semi-lost in the lingo, but confident to start CrossFit because they know this is the best place to do it.
I miss the extremely detailed coaching and dedication from every single coach. The small adjustments, the ever-present go deeper on the Squat, the elbows up, the nod.
I miss Active Recovery classes and how the class turned into an episode of the cooking channel or group therapy. Pilates and the pain that comes with it… sometime from laughter… sometimes from 100s. The Short Circuit classes with our regular crew and seeing tabata on the board. Ok, maybe I don’t miss seeing tabata.
I’m happy to be here in Sweden and ready for my new adventure, but I do miss all of you.
To every single person who works at this gym and to every single member: Thank you.
We’re definitely not tearing up. Farewell, Mo and Kat! We’ll miss you, too!