4 x 3
4 sets of 3 reps. Sets Across. 5-15 pounds heavier than last week.
Deficit (2″) Deadlift:
3 x 5
Sets across, 5-15 pounds heavier than week 3. The “buy-in” to pull from the deficit is to pass the standing toe touch test. If you cannot touch your toes without bending your knees, you will not be able to get into a safe position to Deadlift from a deficit. In this case perform Fitness programming today.
Post loads to comments.
Exposure 6 of 8
AMRAP 10 Minutes:
10 Bar Muscle-Ups
AMRAP 10 Minutes:
Modify Double-Unders to Alternating Foot Steps, Toes-to-Bars to Hanging Knee Raises, and Push-Ups to Knee Push-Ups as needed.
Post round, reps, and Rx to comments.
Register for Active Life Strength AM Cycle!
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:
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.
Yesterday’s Results Board: “Omar”
A Hunter-Gather Ate an Entire Rattlesnake and We Have the Poop to Prove It Atlas Obscura
Driving Action with a Strong Default Mode Breaking Muscle