6 Bench Press
12 Plank Salutes
18 Single-Arm Kettlebell Swings
Warm up and work up to a challenging few sets on the Bench and the Swings. The Swings are 18 each arm. The Salutes are 6 each arm. Focus on stability and control on this Plank variation.
Post work to comments.
Week 4 of 7
AMRAP 8 Minutes:
4 Power Clean and Push Jerks 165/105
4 Bar Muscle-Ups
The barbell should be medium-heavy, something you can either cycle a few reps on or move though quick singles. If you have a few Bar Muscle-Ups but 20+ would be a lot for you consider scaling some volume. Aim for consistent times on each round.
AMRAP 8 Minutes:
6 Power Cleans and Push Jerks 115/80
6 Chest-to-Bar Pull-Ups
The barbell should be medium-heavy, something you can either cycle a few reps on or move though quick singles. Scale the Pull-Ups to Chin-over-Bar, self-assisted Chest-to-Bar, or Jumping Chest-to-Bar. Make them challenging! Aim for consistent times on each round.
Post rounds, reps, and Rx to comments.
Better Know a Member: Victoria Matos
Blog readers can look forward to new installments of our Better Know a Member series in early 2019. For the past 3 years, we’ve been bringing you these profiles from across our community of kind, cool, wonderful members. In our previous edition, we got to know mentalist Matt Cooper. Today, let’s learn more about Victoria M.!
Name (and any nicknames):
Victoria, Vicky, Vic, Bicky (my family somehow pronounces the V as a B). I’m known to most of my students as Ms. Matos
Where were you born and where did you grow up?
Born and raised here in Park Slope, Brooklyn!
How long have you been CrossFitting, and how did you arrive at CFSBK?
I’m on my second year CrossFitting. I started in August 2017. I did it in 2014 but only for a few weeks and stopped. I had a friend in college and we worked out together, mainly bodybuilding-style workouts. We both needed something more challenging, different, and exciting. She had a CrossFit gym opening up around where she lived, but for me it was too far, so I looked up gyms around my area and found CFSBK because it was closest to my kids’ school.
Program your nightmare workout:
I’m not sure if I can top, “Tommy Mac”! That takes 1st place for a nightmare workout. It just feels like it’s never going to end… and all those Burpees? Uncalled for. First time I did that workout, I remember asking Coach Whit who programs these workouts and all she did was smile. But if I had to program my nightmare workout, anything involving more than a 400m run and tons of Wall Balls.
What are you recommending right now (pick anything! books, music, TV, movies, restaurants, etc.)
A trip to the Dominican Tree House Village in Samana, Dominican Republic. I went last April and absolutely loved it. I lived in a treehouse for 4 days. It was an all-inclusive trip. We were out in the jungle, no cell service, no TV, out just enjoying the beaches and the beauty of this small town. There is ziplining, riding horses to the beach, ATV riding out to the waterfalls, and just good food. Breakfast is ready for you, lunch is included, and dinner is ready when you get back from being out all day! All home-cooked food! It was amazing! Look it up and let me know if you go!
What are you up to when you’re not at 597 Degraw Street?
Most of my day is spent coaching and teaching. If not, I’m running around taking my kiddos to their practices or rehearsals, spending time with them. If I do get some free time, I’m Netflixing and chilling.
You have friends or family coming to visit from out of town. What do you take them to do in NYC?
Ah man, you know what’s funny? When my friends come and visit they usually have an itinerary of what we are going to do because every time they asked me of what we should do I never know. So if you have any suggestions for when they do come, let me know. I’m that NYer that doesn’t know much about the city. LOL!
Any advice for new CFSBKers?
If you think you can’t do a workout, it’s too hard, or the workout seems like it’s impossible to complete… you can and it’s possible. When I first started CrossFitting and they would go over the workouts, I would just wonder how am I going to get through this, and sometimes I still ask myself that question. But for every workout, you can scale according to where you are currently in your fitness journey, and you can scale your movements.
And track your workouts! Write down how much you lifted, your time and results during your metcon and also notes on how you felt during that particular workout. It helps you when planning for your next workout and also with tracking your growth. It’s amazing to look back and see improvements throughout your journey!
Next Level Weightlifting Club Cancelled This Week
All Next Level Weightlifting Club classes are cancelled Wednesday and Friday of this week. Coach Frank is competing at the Arnold Sports Festival this weekend. Good luck, Frank!
The Untold History of the First Weightlifting Competition BarBend
Meditating in the Middle of Chaos zen habits