Every 2:00 x 6:
Sets across or build to a few medium heavy but perfect reps. Lighter than last week.
Post loads to comments.
Exposure 5 of 8
1 Minute Assault Bike for Cals (75% effort)
Rest 5 minutes, then…
1 Minute Assault Bike Test for Max Cals (120% + effort)
Assault Bike like the pros. Can you score 80 calories in a minute?
Post work to comments.
Register for Active Life Strength!
Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
- @activeliferx on Instagram
- The Active Life on YouTube
May 7th, 2019 – June 27th, 2019
Tuesdays at 10am
Thursdays at 9am
2x per week for 8 weeks
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based on of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
STELLA Z. ON MENTAL SAMURAI
A note from Stella Z.: “On Tuesday night, April 23rd, I will be appearing as a competitor on the new Fox show, Mental Samurai. The show airs at 9pm and there might be a shot or two of CFSBK in there. Please tune in!”
Yesterday’s Results Board: Deadlift | Jump Rope, Powell Raises, Rings
Breaking Muscle Shoulder Work
The Boston Marathon, by the Numbers NY Times
Yes please watch me on teevee tonight!
kate tk says
6am GROUP CLASS!
Hip snatchies: 73-93# with a couple extra reps in there fer fun
Airbike: 14.4c/18.8c (lol, what is 120% – legs are tired!)
Murph/5k prep (signed up for a 5k 3 days after Murph, cool great idea kate)
Run 3mi, every 1/2 mile 5 push-ups/15 squats/5 push-ups
~10min/mile pace, took about 45min with the stops and dog breaks
Hip snatches up to a few at 135
15/26.5 on the bike 🤮
Charles Smith says
10 AM with Lauren and Keith
Hip snatches 65/75/75/85/85/85.
22.4/31.8 on the bike. awful.
Looking forward to mental samurai!
Daniel R says
10am with Keith van Snickers
Hip snatch up to 125, had a close one at 135. I really enjoy these.
AB 17/32 legs felt like cement afterwards
Tim R. says
Hip snatches up to 105# successfully. Failed at 115# on the 4th rep and caught a lil’ love bump from the bar on the way down– whoops!
Bike practice felt good, registered around 20 cal. Bike test started strong, looked down and was greeted by a big letter “P” instead of a calorie count! I wasted some effort growling a few choice words, but thanks to Darren for standing in front of the clock and getting me back on track. Lesson learned on this one– next time I’ll be more careful about starting correctly.