Thursday 3.31.22

Workout of the Day

STRENGTH

Bench Press

Intermediate+
95%x 1 Rep x 2 Sets
95%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 95% of your training max and perform two sets of 1 rep. For your third work set, perform as many reps as you can leaving 1 rep in reserve. Your goal should be to get 2-5+ reps.

NOV: Perform 3 sets of 8 reps at the same weight. This is our final week doing 3x8s. You should feel like you could do another 1-2 reps if you had to. Next week we go to 3 sets of 6 reps with the goal of adding weight from what you did this week.

ASSISTANCE

5 Rounds for Quality of:
6-10 Rope Pull-Ups
6-10 Double Kettlebell Sumo Deadlifts
6-10e SA DB Push Presses + OH Hold

Notes
– For the Rope Pull-Ups, perform the first half of the reps with your non dominant arm higher, then switch for the latter half.
– Pull all the KB Deadlifts from a DEAD Stop position, no touch and go reps.
– Add a :30 OH hold after your last Push Press per arm.

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CrossFit Group Class Programming Template (WK3/12)

Home is where the heart is. <3

PETPLATE FOUNDER AND CFSBKER RENALDO WANTS TO HOOK UP FELLOW GYM DOG PARENTS!

Hello CFSBK Pet Parents! Fellow CFSBK and Dog Dad to Cooper would love for you all to try the fresh-cooked human-grade meals from his startup PetPlate. Renaldo is offering CFSBK’ers 60% off your first box of PetPlate and 15% off of each subsequent order by going to the link here: PetPlate. You can also get free treats with your first order if you enter CFSBKPUPSTR at checkout.

How to Redeem:
Head to the following link: www.petplate.com/CFSBKPUPS60 , and then enter CFSBKPUPSTR for extra free treats!

PetPlate Description:
PetPlate offers human-grade, ready-to-eat meals and organic treats and supplements for dogs. PetPlate products are designed by a board-certified veterinary nutritionist to meet or exceed AAFCO standards. All meals are made with fresh, wholesome ingredients in USDA kitchens, where each recipe is gently cooked in small batches according to human-grade standards. Every batch is tested for safety and flash-frozen to lock in freshness. The meals are pre-portioned and served in microwavable containers.

My founder story:
When PetPlate founder & new CFSBK crossfitter Renaldo Webb learned the truth about how mass-market pet food is made, PetPlate has had a simple mission: make better food for dogs so they can live longer, healthier, happier lives with their families. In 2016, he got the idea for PetPlate when he worked with pet food companies as a consultant and saw the ingredients that were being used in pet food did not match the wholesome image being projected. He realized that the low-quality ingredients and inferior cooking processes used to make pet food were the underlying reason for many health issues with pets, particularly obesity.

He started playing around with home-cooked meals for his own dog in his kitchen and saw immediate benefits. Word quickly spread among his family and friends, and he started biking around NYC delivering dog food to his first clients. That’s when he knew it was time we fed our dogs real food. All PetPlate meals are always made with high-quality, human-grade, whole food ingredients — no different from what you would feed the rest of your family.