CrossFit South Brooklyn

Established 2007

Friday 8.12.22

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Workout of the Day

STRENGTH

Push Press
2-2-2-2-2

Notes
Work up to a heavy double on the push press taken out of a rack. Make sure to keep your midline TIGHT and avoid hyperextension as the weight goes up. Also make sure not to push jerk the weight you little slippery snakes.

METCON

5 Rounds for reps of:
1:00 AMRAP Wall Walks
1:00 AMRAP Double Unders
1:00 Rest

Notes
Bias quality over quantity on the wall walks and aim for ~3-5 reps per minute. If you have one single solitary Double Under in your arsenal, DO DOUBLE UNDERS today. This workout is a great opportunity to get 5 minutes of dedicated jump rope practice in. Throw out that warm safe blanket of single unders.

CrossFit Group Class Programming Template (WK4/8)

Morgan and Brad would like you to meet Jack!

Hello!! Attached is a photo of the 3 of us. My reflections on training through pregnancy…

Jacob “Jack” Irwin Devendorf was born on July 10, 2022 at 9:10am. Jack was my training partner throughout pregnancy & we worked out together all 40 weeks until his due date. Crossfitting while pregnant was a journey – at times more mental than physical. Going from a mindset to push harder, try for one more rep & see if you can add a few more pounds to the bar quickly shifted to “I know I can do these things, but should I?”
In the 10 years I’ve been doing CrossFit, it was the first time I truly had to listen to my body and turn off my brain. I stopped tracking my workouts and lifts immediately – going solely by feel since my energy levels varied so much from one day to the next. A special thank you to the front desk staff who graciously accommodated all of my class change requests when I was too tired to make it to morning wods.
My doctor told me to simply stop doing movements when they no longer felt comfortable – so many of my favorite things i.e. handstands and toes to bar – were things I had to cut out early on. This again was a mental shift from I can to I can’t. And honestly it was a bummer – I started skipping workouts with too many movements I couldn’t do. So around this time in the early 2nd trimester, I started doing more Short Circuit classes because it focused primarily on movements I could do.
But an interesting change happened again as time went on and I became visibly pregnant – the rest of the world begins to tell you that you can’t do things, from lifting heavy objects to standing for a long period of time to any type of physical exertion. So the gym eventually became the place where I could do things! Were they different things than usual? Of course – I hope I never have to be on the assault bike or do med ball slams ever again. But CFSBK became a haven for me and kept me mentally & physically strong all 40 weeks.
A couple of closing pointers to the future CFSBK mamas out there…
1. Maternity leggings are a gift from God. I wish I started wearing them sooner
2. Give yourself extra time to get to class in the 3rd trimester – not only will you be moving slower, you will inevitably have to go to the bathroom at least once before class begins
3. You can trust the coaches with your deepest secrets – many of the coaches knew well before anybody else that I was pregnant to help me with modifications.
Jack & I look forward to seeing you at Diapers & Dumbbells in a few weeks!
Morgan

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