Monday 1.30.22

Workout of the Day

STRENGTH

Hang Power Clean + Touch and Go Power Clean + Jerk
Heavy Single

Notes
Work up to a heavy complex on the three exercises listed above.

METCON

5 Rounds For Time:
250/200m Row
50 Double Unders

Notes
Try to maintain a fast pace on this workout without totally blowing up. The Double unders should take you about a minute or less. Adjust volume if needed but Try to do Double Unders today… even if its only 10 attempts per round!
DU: 50/40/30/20/10
There is a 10:00 cap on this workout! Can you you complete all 5 rounds before time expires?

ASSISTANCE

A1: SA DB High Pull
2×8-12e

A2: SL DB RDL
2×8-12e

Notes
Move slowly and deliberately through each of these movements. You can use an upright for a little balance support on the RDLs. Focus on control and keeping your hips level as you hinge.

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CrossFit Group Class Programming Template (WK5/7)

Welcome our new Foundations grads, Nick, “G”, Tara and Allie!

Team CFSBK hits 35 participants

We have 35 CFSBKers signed up for the 2022 CrossFit Open! Still on the fence? Here is a quick overview:

What is the CrossFit Open?
The Open is a 3 week world wide competition and the first stage in road to the CrossFit Games. Each year over 300k people participate in the Open as a celebration of both their local and the global CrossFit community. Starting on February 24th, a new workout will be announced on each of the three Thursday nights and everyone registered has until 8pm the following Monday to submit their score to the Games site.

Am I good enough to do the Open?
Yes! Regardless of how long you’ve been doing CrossFit or your abilities, we encourage everyone to sign up for the Open. Each workout has three levels of participation (Rx’d, Scaled and Foundations) which can accomodate anyone’s abilities or skill set. Additionally, there are age group categories and adaptive divisions so that everyone can join in. There are also professional divisions like first responders, teachers, health care professionals, active duty service members etc. just for fun.

Why should I do the Open?
The Open is a great opportunity to lean into the competitive fun of CrossFit and see what you’re capable of. It’s a chance to really focus in on a particular effort and challenge yourself more than you typically would on a given day. Your mindset and how you approach the open is up to you.You can make a goal of just completing each workout and putting your best foot forward or you can watch the worldwide and gym leaderboards to see how you stack up. The goal is to have fun and join together with the worldwide community over three weeks.

Okay I’m in, so how does this all work?
During the Open you’ll have three options for how you complete your workout. The workouts will be programmed on Saturdays classes so you can just RSVP to any of those classes to get it in, otherwise we’ll be hosting Friday Night Lights events at 6:30pm to throwdown in style. Finally, you can also perform the workout on your own time at Open Gym. A requirement for your workout is to have a judge oversee your effort to ensure proper loading, movement standards and verify your performance. We’ll organize all that for you at Friday Night Lights and Saturday classes. Members who would like to perform the workouts in Open Gym will need to coordinate with someone capable of judging their workout. After you complete your workout, you’ll need to log into the CrossFit Games site and list your division, score and judges name each week.

SIGN UP TODAY!

Team CFSBK
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Cidney Falk
Elizabeth Fine
Katherine Fleming
Adam Fleming
Omar Francis
Michael Giordano
Lorenzo Gonzalez
Maria Heinegg
Darren Jer
Jesse Kimmel
Cathy Kolcun
Miriam Levin
Lauren Madden
Jacob Mnookin
Gerry Mullany
Matt Osman
David Osorio
Lee Savage
Joseph Sinchak
Charles Smith
Patrick Sullivan
Miriam Uribe
Keith Walter
Jonathan Wright
Joel Zimmer