Thursday 3.17.22

Workout of the Day

STRENGTH

Bench Press

Intermediate+
85%x 5 Reps x 2 Sets
85%AMRAP

Novice
3 sets x 8 Reps

Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 85% of your training max and perform two sets of 5 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 6-12 reps with a cap at 15 reps.

NOV: Perform 3 sets of 8 reps at the same weight. You should feel like you could do another 4-6 reps if you had to.

ASSISTANCE

4 Sets for Quality and Load
5-8 Chin-Ups or Weighted Chin-Ups
8-16 Dips (Ring, Matador or Bench)
16 Anchored Weighted Sit-Ups
1:00 Double Kettlebell Farmer’s Carry

Notes
💪💪💪💪

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CrossFit Group Class Programming Template (WK1/12)

Judy Goldberg Appreciate Post

Judy has been a member at CFSBK for 5 years now. She originally started doing personal training with Jess Fox and Whitney Hubbard but slowly worked up the courage to try group classes. After the gym reopened in 2020 she eventually decided to take the plunge and join classes. Her advice to others in the same boat is to “not be scared of the most awesome place ever and go for it!” Outside of CFSBK Judy is the head of user research at Scholastic and is planning a trip to France for her upcoming 60th birthday.  She said she already has mapped out all the CrossFit gyms shes going to visit and is so excited to check them all out and represent CFSBK. Go Judy!!!