Friday 1.29.21

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

Today’s Programming

SKILL/STRENGTH

High Hang Muscle Snatch
+
High Hang Power Snatch
+
OHS

Notes
This is our first time snatching since reopening! Go light on weight and use it more as a technique and position day than anything else.

METCON

50-40-30-20-10 Reps for time of:
Double Unders
Kettlebell Swings
Anchored Sit-Ups

Notes
Move quickly and use a medium/light kettlebell that will allow you to move unbroken through most or all of your sets. Scale the Jump Rope to Alt2 or double volume single unders.

CrossFit Group Class Programming Template

CFSBK @ Home

20:00 EZ Pace

1:00 Low Box Runners or Jump Rope
6 – 8ea Half Kneeling Windmills
20 KB/DB Swings
15 Weighted Sit Ups

DB/KB Complex

3 – 5 Sets Each Side:
6 Single Arm DB Hang Snatch
+ 6 Single Arm Hang Clean + Press
+ 6 Offset Reverse Lunge
+ 6 Single Arm Bent Over Row

Coach David talking about the importance of your mindset, set up process and intention of speed when pulling heavy singles.

Rent Michelle B’s Hudson Valley Home

CFSBKer Michelle B is offering her upstate rental house at a friends and family rate for fellow gym members if anyone is interested. You can see the Vrbo listing here, however contact her directly at michellekb71 @ gmail.com to book!!

About the house:

658 New Forge Road 2 in Ancram, NY (aka “the house with the yellow door”) is a ranch style one story house with 4 bedrooms and 3 1/2 baths. It is basically split into two “wings” with the kitchen/dining/living room area in the middle. On one side there is a room with a queen bed, a single bed and a single bunk. It is a very cute little space perfect for a group of kids or a family with small children. The other is a large room with a vaulted ceiling and a large front window with a seating area and queen bed. There is a bathroom with a shower and double sink as well as a powder room. This side can be entered from the back door which leads into the mudroom and then onto the 2 bedrooms.

The other side of the common area has a bedroom with a king sized bed and ensuite bathroom and the other bedroom has 2 single beds and a full bathroom with a bathtub in the hallway.

The common area is open plan. The living room has a large sectional couch, a 55 inch Smart TV and a wood burning stove. The kitchen has all new appliances and is very well stocked with everything a chef could need (we think). The dining table is extendable so can seat up to 12 with the leaves added. Patio doors lead from the living area to the large patio. Outside, there is a Weber Gas Grill, charcoal grill, a small smoker and a table for dining alfresco or playing games in the evening. There is also a new washer and dryer in a separate laundry room off of the kitchen which also has a large pantry.

The house sits on 7 acres so there is plenty of space to run around and explore. The previous owner has created some lovely walking trails in the woods along the top of the property and he still maintains them. There are lovely views of the Catskill mountains and we have Adirondack chairs on the hilltop where you can enjoy the view whilst breathing the country air.

The road itself is now a dead end all the way to the creek. We walk down the middle of the unpaved road to the creek with the dog who is free to run where she wants. The kids will often walk down to the creek to play, skim stones, catch crayfish, and generally get muddy doing fun kids in nature stuff.

We’re not dead. Are Gyms Dead? Why Home Workouts Are Here to Stay WSJ (requires subscription)