Workout of the Day
SKILL: Kettlebell Swings
METCON
“HELEN”
3 rounds for time:
400m run
21 Kettlebell swings
12 Kipping pull-ups
Notes
Kicking off the week with a classic CrossFit benchmark. This triplet is distinctively CrossFit combining running, weight lifting and calisthenics. Aim for a sub 15:00 Helen however elite times can be in the 7s. The KB swings should be unbroken every round with little to no rest after the run. This means athletes should scale the load to be able to complete their sub-2:00 run and immediately pick up the KB and swing it unbroken without walking through the gym or taking a break first. The pull-ups should be fast. Athletes can break them up as desired, but shouldn’t exceed :45. Reduce to 9 reps or scale to jumping pull-ups or ring rows if needed
ASSISTANCE
A1: DB Curls
10-10-AMRAP
A2: Lateral Raises
10-10-AMRAP
A3: Lateral Plank
1:00e x3
Notes
Work up through three progressively challenging sets of each exercise. For the AMRAPs, terminate your set with 0-1 reps in reserve or if your technique begins break down.
CrossFit Group Class Programming Template (WK2/6)
Today is our actual 15th anniversary! That’s 5,478 days of CFSBK… also 5,478 blog posts FTW!
Happy 15 years CFSBK! So grateful to have been a part of your community for 6 amazing years. Thanks to each of the incredible role models in the coaching staff—honored and lucky to have learned from you all!
I think one of my favorite things about cfsbk (that separate it from other crossfit gyms) is that you don’t have to be an extrovert to make friends here! The QOD & strategically pairing people up for barbell lifts are two super impactful things that allow for everyone to be seen and heard, and that really foster relationships & growth with the same people week after week. It made the gym so fun, and I made lasting friendships because of it! Thank you!
You guys are the best. It’s the one thing about NYC I truly miss. Here’s to the next 15!
Lots of Love, Allie (Barsamian) Nell
Thanks Allie! We miss you! I love that sentiment and your thoughts regarding being introverted and how the class format can make everyone feel involved! Hope you and the family are well