Workout of the Day
4 Sets of:
A1: 5-8e Single Arm DB OHS
A2: 15-20 Tuck-Ups
For the OHS, only go as low as you are able to control your positions with. For many, a full ROM OHS may be out of the question, but use today as an opportunity to really work the edges of your individual ROM.
The tuck ups should be performed with as much control as possible. Challenge yourself to see how many you can do without resting.
Every 5:00 for 3 sets:
20 Wall Ball Shots
16 SA Dumbbell Hang power clean + Push Press (8e)
1:00 Air Bike for Calories
Each work interval should be completed in around 2:30-3:30. If your work takes longer than 3:30, reduce the volume. Your first round should be the slowest. Wall Balls should be unbroken, Snatches should be unbroken but challenging. Perform 8 on one arm then switch. The air bike should be just no fun at all.
CrossFit Group Class Programming Template (WK7/6)
Welcome new CFSBK coach: Avery Wittkamp
We are excited to announce a new addition to our coaching team, Avery Wittkamp! Take a minute to read her bio and be sure to say hi in person.
Avery comes to CFSBK with over 14 years of coaching experience that include nearly a decade serving as the head coach of CrossFit NYC, one of the largest and oldest affiliates in the world. In her time there she served as a lead programmer, ran the competition team, (including coaching a 60+ year old masters athlete all the way to the CrossFit Games) and coached thousands of hours with individuals and groups of all levels.
Avery also holds a Doctor of Physical Therapy degree which she received from Hunter College. She completed her residency in Neurologic Physical Therapy at Mount Sinai Hospital where she still treats people with neurologic diagnoses (i.e. Parkinson’s Disease, Multiple Sclerosis, post-Stroke, Spinal Cord Injury). She also uses these skills in the gym setting working with people returning to fitness after injury.
As an athlete, Avery participated in kettlebell sport competitions at the national and international level in classic lifts (10 minutes with one hand switch) and half marathons (30 minutes). She holds master of sport ranks and several national records in the 63 kg weight class for 16 kg snatch, 16 kg single arm biathlon (snatch and jerk), and 20 kg snatch half marathon.
Avery’s area of expertise includes working with those new to CrossFit, competitive CrossFitters, Olympic Weightlifters, Kettlebell Sport athletes, older adults, and people with neurologic diagnoses.
Additional credentials Avery holds are: CrossFit Level 2 trainer, Certified Strength and Conditioning Specialist (CSCS), Functional Range Conditioning Mobility Specialist (FRCms), IKSFA Level 2 Kettlebell Sport Coach, USA Weightlifting Level 2 Coach, and has attended multiple Olympic Weightlifting seminars.
Jon Coffey says
Time is a flat circle — Avery was a coach at CFNYC way back when I started CrossFit-ing around 2011-12. Excited to welcome her to CFSBK!
Grant Wheeler says
Avery, it was so nice to meet you today! Welcome to CFSBK!