Workout of the Day
METCON
EMOM 24:00
A. 8 Strict Handstand Push Up
B. 15/12 Cal Row
C. 8 ea side Single Arm DB/KB OH Reverse Lunges
D. 30 sec Double Under practice
Notes:
Scale the reps on the first 3 movements today so that no station takes longer than 40 seconds. You want consistent rest/transition time so that you can keep accumulating quality reps and enough intensity across all 6 rounds of the workout. If you “fall behind,” just make the adjustment needed!
The lunges are contralateral. When the L arm is supporting weight overhead, the R leg stays planted/working and the L leg steps back and forward in the lunge. Suggested RX (Open weights) would be 50/35#.
HSPU scaling:
a. Volume: 4-6 reps, full ROM
b. ROM and/or volume: 4-8 reps, 1 abmat
c. Box Pike HSPU x 6-8 reps, up to 1 abmat
d. Heavy DB Z Press x 8-12 reps
CrossFit Group Class Programming Template (WK5/9)
Another one! Welcome Coach Grant!
On Friday we introduced coach Lizzy and now we’re formally announcing coach Grant! Grant has been a long time member of the gym, a co coach with our Phoenix program and a friend to all. We are so excited to welcome him aboard. Learn more about Grant below:
Grant first encountered CrossFit in 2012 at CrossFit 212 in Manhattan. He’d recently begun a journey in recovery from alcohol and drug addiction, and was looking to meet new people, face new challenges, and find new ways to spend his time. Outside of strength training as a lifelong hockey player, he had never once lifted a weight voluntarily. He quickly learned that he loved long grunty workouts, machines, and sharing in the suffering of others, and was more resistant to mobility work and olympic weightlifting. These things still hold true.
For Grant, CrossFit is a constant reminder that working through resistance offers the most remarkable rewards, and that movement can allow us to build resilience and vulnerability on a daily basis. In 2022, Grant made a decision to build a career at the intersection of movement and recovery. He now spends most of his waking hours developing fitness and community programming for people impacted by addiction in NYC via his role at The Phoenix. He considers coaching at CFSBK an extraordinary opportunity and responsibility, and one he is immensely grateful for.
BA in English Literature from The University of Wisconsin-Madison
CrossFit Level 1