Workout of the Day
A1) Back Rack Reverse Lunge: 3 x 6 ea
Lead with your weaker leg/side if you know it. These are not alternating.
You may re-rack the bar and rest briefly between sides if needed.
Yes, MOAR LUNGES! Today we are resetting heavier than where we started. By now you probably have a better idea of what you can do here.
Today, take a couple warm up sets and then hit 3 sets of 6 reps at the same weight across, heavier than where you started in week 1.
A2) Dual DB Prone Row: 3 x 12-15
You can use your previous week’s single arm rows for guidance here but keep in mind the bench has a tendency to keep us very “honest!”
Rest as needed between movements, in the range of 60-90 sec.
Max Calorie Bike
Rest 3 min
5 dual KB Front Rack Squats – heavy
50′ dual KB rack carry
Maintain good front rack position on both the squats and the carry. Do not interlace your fingers to assist the shoulders here.
CrossFit Group Class Programming Template (WK4/9)
Welcome new CFSBK Coach Lizzy Sullivan!
CFSBK is onboarding some new coaches and we’re so excited to welcome Lizzy Sullivan to the team. Below you can read her bio to learn more about her, look out for her on Wednesday afternoon classes initially and more soon!
Lizzy received her Bachelor of Science in Athletic Training and Master of Physician Assistant studies at Duquesne University in Pittsburgh, PA. Her fascination of anatomy, physiology, and kinesiology combined with personal athletic injuries over the years, led her down the career path of becoming an Athletic Trainer and Physician Assistant. She currently works at Hospital for Special Surgery as an Orthopedic Surgery Physician Assistant on the Sports Medicine Service. She enjoys being able to use her career to help people achieve health and longevity.
Lizzy’s passion for movement and athleticism was sparked at an early age starting with dance and gymnastics and continuing with soccer, track, and competitive cheerleading. She participated in track and cheerleading at the collegiate level. This is also the time that she was introduced to group fitness. She immediately fell in love with the atmosphere – the comradery, friendly competition, energy, and the mental/physical outlet for stress. This moved her to become a certified group fitness instructor.
Lizzy has been teaching group fitness since 2008 and has taught a wide variety of classes (cardio kickboxing, Pilates/yoga fusion, dance cardio, HIIT, MMA fusion, and boxing to name a few). She worked as a Master Trainer for Beachbody Live from 2013-2019. Empowering people through fitness has been her driving force. She believes that fitness is all-inclusive and has no boundaries of age, body-type, or experience. Her goal is to always keep the environment fun and welcoming and the work safe and effective.
Lizzy’s first CrossFit experience was in 2017 at a small affiliate in Richmond, VA. Although she walked in intimidated AF, she left feeling like she finally found “her people.” She has continued CrossFit ever since – there’s NOTHING like the CrossFit community!
Since moving to Brooklyn in 2018, CrossFit South Brooklyn has become a staple in Lizzy’s life. She is beyond excited to give back to the community that has given so much to her through the many different seasons in her life – the most impactful being pregnancy and postpartum.
Lizzy’s certifications include CrossFit Level 1 (coming February 2023), NASM Performance Enhancement Specialist, AFAA & ACE Group Fitness Instructor, Animal Flow Level 1, Kettlebell Athletics Level 1. She is also completing her certification as a Pregnancy and Postpartum Athlete Coach so she can help other mamas stay safe, healthy, and active throughout their journey!
I must know more about Animal Flow. (Welcome, Lizzy!)
Lizzy Sullivan says
Sara, I would LOVE to show you!!