Workout of the Day
SKILL WORK: Rope Climb
3 Rounds for Quality
1-3 rope climbs
30 sec Goblet March
150m row @ RPE 7/10
15 sec each copenhagen side plank
Options for practice:
-legless rope climb
-regular rope climb
-supine to stand rope climb (plank position)
-sit to stand rope climb (feet on ground, knees bent)
80 Ring Rows
80 DB Front Squats
25 min cap!
Chipper style, with one partner working at a time.
Distance and reps listed are TOTAL work accumulated by both partners. So 40 ring rows each, 800m run each, etc.
Run and Row: Partners trade off every 400m.
Ring Rows: find a tough enough angle that you can’t do more than 8-10 in a row.
FSQ: moderately heavy, something you can do sets of 8-10 at a time.
Work hard, have fun!
CrossFit Group Class Programming Template (WK2/6)
Katherine and Connor are not the same.
THE RETURN OF DIAPERS & DUMBBELLS!
CrossFit South Brooklyn is excited to offer Diapers & Dumbbells, a prenatal & postpartum fitness class designed to help new mothers and their partners safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies. This is a one-hour class that focuses on pregnancy appropriate fitness and includes time for socializing with other parents and their babies. Diapers & Dumbbells provides a supportive environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. We provide staffed child care in the same space for the duration of the class. This is an opportunity to work on your fitness while we keep an eye on your baby just steps away!
DAYS & TIMES
Our facility includes changing rooms that may serve as a private nursing, pumping, or diaper-changing station.
Classes resume on June 20th!!
What to Bring:
Along with yourself and your baby, we recommend that you bring your typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they can be comfortable and easily wheeled around the gym during class.
How soon postpartum should I be before coming?
This class is appropriate for mothers who have been cleared for exercise by their doctors and are at least 5 weeks postpartum. Our coaches are familiar with the special considerations of postpartum trainees and we encourage you to contact us with any questions or considerations you might have!
Who Teaches this class?
This program is taught by CFSBK owner David Osorio and the babies are cared for by Sasha Slocombe. David has worked with prenatal and postpartum members for the past 15 years. He also helped developed this program which we launched in 2017 and co-authored the CrossFit Coach’s Guide to Training Pregnant Women. Sasha has worked with families as a parent-baby yoga teacher for over 20 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.