Tuesday 7.5.22

Workout of the Day

ASSISTANCE

EMOM 9:00
A. 10 alternating hanging knee raise, pause :02 each
B. 3 snapdown to vertical jump + 20 alt med ball toe touches (fast feet!)
C. 3 Overhead Squat + 3 Sotts Press @ 3111 tempo on both movements

Notes:
Use a PVC pipe or empty bar for the OHS + Sotts Press.
If you’re working on your mobility in the full position, you can try using plates under your heels or staying higher in your squat.

STRENGTH

1 Snatch Pull + 1 Snatch

Notes:
Accumulate 6-8 sets of the complex. Prioritize power, speed, accuracy, and balance over weight/load.
Take your time to reset between the two lifts. It is not intended to be “touch and go.”
Lifters who struggle with the full OHS can do a Power Snatch + OHS as in previous weeks.

METCON

2 rounds for time
550m run
25 V-ups

Notes:
Push yourself to work towards straight legs today on the v-ups. You could do a mix-and-match approach if you’re working up towards this skill. For example: 15 V-ups + 10 tuck ups each round.
These do not need to be unbroken. Focus on quality and consistency on each and every rep.

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CrossFit Group Class Programming Template (WK5/6)

Welcome Kosta!!!

I just wanted to share our news and my experience during pregnancy at CFSBK!

Our little Konstantinos (Kosta) Nikitas Alessio arrived safely in our arms on June 21st at 7:16 PM. I am so grateful to all the coaches at CFSBK who helped me continuously modify my movements and workouts so that I could exercise safely and continue doing what I loved to do. I was able to stay fit and healthy up until the day before I delivered my baby, and even though Steve and I moved to Jersey in May, I was still able to manage a drop in at 39 weeks!

My OB had encouraged me to keep exercising from the day I met her, saying labor was “A marathon” and it truly was. However, I know that I was able to complete it so well because of consistently going to CFSBK throughout all the challenges these past 9 months had brought me. I pushed for just over 15 minutes, and at one point my OB told me to start giving less effort since it was progressing too fast! She even knew me so well that the next day she told me she knew not working out for 6 weeks was NOT something I would follow, but guided me to caution my core and avoid cardio (essentially telling me I can do all the bicep curls I wanted).💪

So far, Kosta, Steve and I have been enjoying the obligatory rest days but are eager to get back to the gym. Thank you to all the CFSBK staff that have guided me, I know my return will not be easy but I will have plenty of support when I get back!

Much love,
Theodora, Steve & Kosta