When you realize that the CrossFit Open is less than 3 weeks away
This Week at CFSBK in Review
1. On Monday, we gave you 5 reasons to sign up for the 2019 Open. If you do decide to take our advice, please take a minute to fill out this short survey, so we know if you’re interested in participating in our Intramural Team Competition!
2. Jared Klett is our January Athlete of the Month. Congrats, Jared! Check out Tuesday’s post to learn more about this Deadlifting, octahedron-building, longtime CFSBK member.
3. Want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out, which goes down tomorrow night from 4 to 8pm. Your kid will engage in fun movement activities and games, eat pizza, and watch a movie while you do… well, whatever you want!
4. Our Level 2 Brazilian Jiu-Jitsu starts this Sunday. Go HERE for more info and to sign up!
5. This year’s Community Potluck goes down on Saturday, February 9th! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. The fun starts at 7pm and will continue until around 10. Head over to the event page to learn more and let us know what you plan to bring!
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Yesterday’s Results Board: Hang Power Snatches, Pull-Ups, Deadlifts
Germs in Your Gut Are Talking to Your Brain. Scientists Want to Know What They’re Saying NY Times
The Forgotten Art of Squatting Is a Revelation Quartz
Saturday’s Programming
15 Minutes or 3-5 Rounds:
5e RFE Split Squats
5 Strict Chin-Ups
20s Side Plank
Add weight to the Split Squats as able (Goblet or Suitcase), and add weight or use assistance to the Chins as needed.
Post rounds, reps, and Rx to comments.
Week 8 of 8
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Performance
AMRAP 20 Minutes:
60 Double-Unders
40 DB Hang Clean and Jerk 50/35
20 Burpees
The dumbbell hang clean and jerks are 20 each side, split them up as desired. 20 minutes is a long time to move though this triplet so set a sustainable pace and aim to keep moving.
Fitness
AMRAP 20 Minutes:
60 Alternating Jump Rope Foot Steps
40 DB Hang Clean and Jerk 35/20
20 Burpees
The dumbbell hang clean and jerks are 20 each side, split them up as desired. 20 minutes is a long time to move though this triplet so set a sustainable pace and aim to keep moving.
Post rounds, reps, and Rx to comments.
I left a pink 24 oz water bottle with a straw and a Starbucks symbol on the counter by the sink last night!
Please don’t throw it out!
Thanks!
It’s by the sink for you, Allie xx
Noon Class today doing Saturday’s workout
Split Squat with 50lb DB
Strict Pull-Ups
:30 side planks
Double/DB/Burpee Metcon
2 Rounds + 100 Reps as Rx’d
That felt long and slow.
6am doing Thursday
3rounds
Snatch 10, 5-3-2, 5-3-2
Pull-ups 12-8, 10-5-5, 8-4-4-4
DL 16-14, 16-14, 14-9-7
115 added up
Fun workout
Cash Out – 17.5# for three rounds
8 am doing Thursday with Whitney
Had to clean instead of snatch and go strict instead of kip. So 63#; did the pulls ups with two pronated, two switch, two the other way switch, two supinated. Deadlifts 16 hook, 7 switch, 7 switch the other way. 3 rounds + 3.
Then short circuit! I haven’t been to short circuit in a long while and it was great fun but man, it can really sneak up (sled push, push ups, rowing all come to mind.) I meant to eat in between classes but forgot and became ravenous during my 3rd rotation but made it through!