Tuesday 2.2.21

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

Morning classes have been cancelled due to inclement weather. We’ll see you in the evening, stay warm everyone.

Today’s Programming

Bench Press
8-8-8

Notes:
Work up to a heavy but submax 8. Keep 1-2 reps in reserve, work sets may be progressive or across. Next week we’ll cycle back to Shoulder Press for 5s then Bench Press 5s the week after that.

METCON

OPEN WORKOUT 11.2

AMRAP 15:00
9 Deadlifts 155/100
12 Push-Ups
15 Box Jumps 24″/20″

Notes
This is the second CrossFit Open workout from 2011. It was the first and last time we saw push-ups in the Open due to their difficulty managing standards, but still a great workout. The original workout has these written as hand release push-ups, but we’re going to run today’s workout as traditional push-ups today.
Competition loads for this workout are 155/100 on the deadlift and 24/20″ on the box jumps.

Push-Ups
12 Push-Ups
6-8 Push-Ups
12 Elevated or Banded Push-Ups

Workout Demo with Denae Brown (11 Rounds + 12 Box Jumps)

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6ea WGS
12 Alt Thoracic Bridges
12 NP Burpees

Strength

A1. Split Stance Goblet Goodmornings
4 x 8 – 10 Reps Each

A2. Bench/Couch Dips
4 x 10- 12 Reps

A3. Single Arm Turkish Sit Ups
4 x 10 – 12 Each

Conditioning

AMRAP 15:00
9ea Single Arm Deadlifts
12 Push-Ups
15 Gate Swings

¡ǝpᴉɹԀ uʍoɹq sɐɥ sᴉɹʞ

Custom Crosswords by Stella Z

Stella, a crossword constructor who’s had puzzles published in the New York Times, the Los Angeles Times, The Atlantic Magazine, USA Today, Newsday, and others, makes custom crossword puzzles on commission. Despite her reputation as a lover of the hardest crosswords out there, she can make you a puzzle that’s easy, hard, or anywhere in between. If you want to commission her to make a puzzle for a very special birthday gift, wedding celebration, or marriage proposal, hit her up at stellavision at gmail. And if you just want to solve a very hard puzzle she makes every other Wednesday, check out her website: ToughAsNails.net.

Below is a custom puzzle that Stella made for fellow CFSBKers Lauren and Steven as wedding present. A larger version can be found here, and the answers can be found here. Enjoy the snow day activity!

These Two Men Are on a Mission to Save CrossFit Men’s Health