CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
85% Rep out
Work up to a technically sound heavy single leaving about 1 rep in reserve on your heaviest set. Today’s heavy single will end up being roughly 90-95% of your true 1RM if you keep that rep in reserive. For your rep out go one rep shy of failure as well and aim to get 4-8+ reps.
8 Cal Bike
16 Alternating Renegade Rows
16 DB Front Squats
Bike: If you’re a beast on the bike consider scaling up to 12 or 16 cals.
RR: The Renegade rows should not be rushed through. Maintain position, tensions and control and try to go heavy.
CrossFit Group Class Programming Template
CFSBK @ Home
Workout of the Day
7 Rounds of :30 Work/:30 Rest
1. (:15ea) Single Arm DB/KB Thrusters
3. (:15ea) Single Arm Dumbbell Renegade Rows
4. Jumping Alternating Lunges
5. Goblet Carry or March
6. Candlesticks or Sit Ups
81 year old CrossFit legend Jacinto Bonilla during yesterday’s curl & press cash out. In talking about his 82nd birthday this year, Jacinto remarked how quickly time flys by, with the exception of training, where time stands still.
Fun Fact, Jacinto and Coach David met in 2007 when they got their CrossFit Level 1 certs in Pittsburgh. At the time there were only two affiliates in the city, CrossFit NYC and CFSBK. Jacinto and David met the night before the seminar after having organized to share a room to keep costs down. Jacinto has been a staple of the NY CrossFit scene since the beginning and even coached at CFSBK during the Lyceum days. Jacinto is nothing if not a hard worker, inspiration and friend to all. Below are just some of the many amazing videos about Jacinto.
Jacinto Bonilla: Fit at 81 Years Old | Master of the Masters
The 80-Year-Old CrossFitter
Jacinto Bonilla; Oldest Man to Compete in The Crossfit Games