Workout of the Day
STRENGTH
Bench Press
Intermediate+
90%TM x 3 Reps x 2 Sets
90%TM AMRAP
Novice
4 sets x 4 Reps
Notes
For both tracks, take 4 progressive warm-up sets prior to your first work set.
Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 4-5+ reps on your AMRAP.
Nov: This is our 2nd of three weeks performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps! If you missed last week, still just add 5lbs.
ASSISTANCE
3 Rounds for Quality and Load
15 Chin-Ups
15 Dips
30/25 cal Row
Notes
While this workout is not for time/rounds try to move at a steady pace and keep your heart rate up.
The Chin-Ups should be completed in as few sets as possible per round and ideally no more than 4 sets. If you need more than 4 use band assistance.
The Dips can be Ring, Matador, (WTD/BW/Banded) or bench Dips x20. These should also be done in no more than 4 sets.
The Row should be performed around 80% effort
CrossFit Group Class Programming Template (WK8/12)
Travis ripping away on the ski erg. Ya’ll ever notice the Windhand sticker on the ski erg? Get it?? Wind Hand?!
CROSSFIT QUARTERFINALS RECAP PT 2
Here are two more recaps from some of our all stars that competed in the Quarterfinal stage of the CrossFit competitive season.
Ashley Macha
I’ve lacked a CrossFit community for a few years. After a hard breakup, I was really trying to establish myself again – all in a new neighborhood, with new faces, and new energy. I had dropped into CFSBK a few times over the years, but moved closer to the area last April. A time when I had qualified for online age qualifiers. I did two of the workouts (JB judged me!), but ended up getting in my head, and I felt alone, so I didn’t finish the rest.
Shortly after, I was taken off the waitlist to join CFSBK full-time and I feel like I’ve been given such a breath of fresh air. I’ve felt supported, encouraged, and I’ve been able to really grow via the gyms programming and coaching. I decided to do both quarterfinal and age qualifiers workouts this year, because I’m not sure there will be many more times I can try that, so YOLO. But I surprised myself in both! I had never gotten a ring muscle up before and I never imagined throwing a 50lb dumbbell overhead, ever. Also, the amount of members I was able to rope into doing some of these workouts with me was also amazing. What. A. Community. It was a really fun thing to be able to extend these challenges longer than the three weeks of the Open. That being said, I’m definitely happy to maybe give my body a chill pill. And in the end, we all came out with smiles on our faces, even if our muscles were screaming, and I think that’s really special.
Coach Whitney
When I qualified for quarterfinals in 2021 I didn’t feel “ready” yet, having just been back in the gym about 6 months after our Covid closure. This year I was determined to participate, and I’m glad I did! The outcome was cool (472nd worldwide on the women’s side, ages 35-39), and I’m proud of my effort. It was also great to have some camaraderie and support from Laura, Griff, Erick, Ashley, and Brett! The experience of doing 5 tough events in less than 72 hours was quite special and it affirmed a few things for me:
1. I can do hard things (and so can you)!
2. My mind can be my biggest ally or my worst enemy. This was most clearly demonstrated by a lil negative self-talk sh*tstorm about 3 minutes into a long chipper workout. Had to shift my mindset mid bar facing burpee!
3. We all have undiscovered potential. I took my first CrossFit class in 2009. I couldn’t do a pull-up, had never picked up a barbell, and certainly didn’t think of myself as “strong.” I never imagined I’d be doing ring muscle ups (didn’t know what they were), climbing ropes, or snatching 50# DB’s. I plan to keep questioning my self-imposed limitations and finding out what I’m capable of, inside and outside the gym.
4. Competition is not training. This weekend was brutal on my body. 12+ years into CrossFit, I know that taking care of my joints, working with appropriate volume, nourishing myself, and REST DAYS are the keys to my training longevity!