Workout of the Day
STRENGTH
Back Squat
3 sets x 8 Reps Across
Notes
Perform 3 sets of 8 reps using last weeks heaviest weight. These should be performed without a pause. Take advantage of the stretch reflex at the bottom of each rep to help you get this volume in.
If you were not here last week, work up to a top set of 8 WITH a pause at the bottom of each rep.
METCON
For Time:
200 Double Unders
50 Wall Ball Shots
35/28/22 Cal Air Bike
Notes
This workout should take you 10:00 or less.
Double Unders: 3:30-4:30 time frame. Reduce volume by 50 reps or spend 3:00 performing as many doubles as you can.
Wall Ball try to perform the 50 reps in as few sets as possible, even if that means a little longer rest. Aim for something like 30/20 or 20/15/15
Air bike target is 2:30-3:00. Build up and try to finish hot.
CrossFit Group Class Programming Template (WK2/9)
Check out these V-Hook Barbell hooks we got. They can be attached to a barbell and allow people who may be unable to perform the front rack safely load the bar in front. These are not a substitute for working on the position and it’s generally rare that someone would need them, but in cases of wrist injury or extended inability to front rack they are great. These are only meant for use with barbell front squats out of a rack.
Todd’s Marathon Recap
Running the NYC Marathon was among the most rewarding and mentally challenging WODs I have ever willingly participated in. While this run didn’t reflect the athletic capabilities I had been training towards due to several factors, I did win by finishing surrounded by the most robust support network I could ask for, man of whom are members of CFSBK. I appreciate you all, and I look forward to doing it again soon. That route and I have a second story to tell.
Camille C and Todds going away party too!
Longtime gym member and more recent Front Desker Camille Coorod and Todd (see above) are leaving NYC. (Boooo!) Their going away party is this Saturday, 11/12 4-7pm at Wild East. They reserved the private back room and hope to see many of you there!!