Friday 3.26.21

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

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Today’s Programming

STRENGTH

DB Bench Press
5×8-10

Ring Rows
5×8-10

Notes
If you’re competing in 21.3 tomorrow, expect there to be kipping pull-ups and some kind of shoulder to overhead movement like Thrusters. If you’d like to reduce soreness/interference, perform today’s strength as a lower intensity super set.

METCON

3 Rounds for time of:
Run 400m
30 Kettlebell Swings
20 Sit-Ups

Notes
Kettlebell swings should be medium/light and 1-2 sets max.

CrossFit Group Class Programming Template

CFSBK @ Home

We asked Steph A, What does Physical Strength and Fitness mean to you?

“Superficially it’s to be able to protect myself from a zombie invasion, but on a deeper level it’s the ability to display my mental strength and dedication in a physical manifestation. All to often as a child I had been told to “let the boys lift the heavy things”, to never “do a mans job” because it makes me “less attractive, and ultimately single”. I think that gender stereotypes have confined and limited each individuals potential to become more, and when it comes to accepting and loving what you are capable of, that’s where you start to scare people. Confidence manifest. A contract with myself to never be confined, to forever push the boundaries of what others think is “right” and “wrong” for me. At the end of the day we all want to look better naked, but what we really want is for others to see how far we have come in becoming “strong”. Fitness has been my Pandora, untethering the chains that locked the box to self actualization. It has been a light when life has been trying, it has forged a community when I was lost, it has instilled positive and sustainable behaviors that have helped me and continue to help me evolve and grow. So what does it mean to be physically strong to me? It means that I’m showing you how tough I am on the inside, how dedicated I am to myself, and how unwavering I’ll be to my self enlightenment.” – Steph A

21.3 & 4

Well… well well well well. Here we are at the final workout for the 2021 CrossFit Open and its a doozy. This workout has two parts, first an interval Metcon with a 15:00 cap followed by a 7:00 window to complete a barbell complex. Please make sure to come to the gym already familiar with the standards for both workouts and given that this will mean we have to run two 22 minute heats. Come somewhat warm as this only leaves us 15:00 to prep, transition and set up. We’ll see what we can do to be maximally efficient with the time we have but we encourage everyone to do some basic movement prep and a general warm-up at home so we can hit the ground running.

 

UPDATE!

All classes will be 70 mins long to accommodate this workout. You are still RSVP’d but your class time may have changed. Here are the class times for tomorrow only.

597 Degraw St

8am-9:10am

9:10am-10:20am

10:20am-11:30am

11:30am-12:40pm

12:40pm-1:50pm

 

608 Degraw St

9am-10:10am

10:10am-11:20am

This affects the 11am Open Gym slot which will begin at 11:20am.