Thursday 2.2.23

Workout of the Day

STRENGTH

A1) Sumo Deadlift
8-6-4-8

A2) Single Arm Tall Kneeling DB Press
3 x 8-12 ea side

Notes:
Rest about 1 min between exercises.
Use your training notes from last week to guide you today. Ideally both exercises should be heavier today.

For the deadlift we will use wave loading. If you were here last week, aim to start your set of 8 reps a bit heavier than the 8 you did last week. If you weren’t, start with a moderately challenging weight for the set of 8 and increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
Warm up set or two: 115×8, 145×4
Work sets:
165×8
180×6
190×4
170×8

METCON

Every 3 min x 5 rounds
12 Sit Ups
50′ Double Kettlebell Front Rack Carry
Max Reps Calorie Bike until 1:30 mark of each round

Notes:
Start at an 85% pace, something that feels sustainable if you were going to do 3 rounds in a row (no rest) with the same exact output. Hold that pace for 3 rounds and then aim to increase in the second half of the workout. Your score is the bike calories achieved across all 5 rounds. Go heavy on the carry

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CrossFit Group Class Programming Template (WK5/9)

Eric with great positioning on this double kettlebell front rack carry. Be like Eric today.

Introducing, IronWorks

If you find yourself skipping out on the gym or modifying movements due to nagging aches and pains, then IronWorks is the right fit for you. Under the watchful eye of coach Katie, our in-house physical therapist, this program will focus on rehabilitation and performance simultaneously. She believes that training injured athletes to return to sport should be a systematic process that is tailored to the individual. Every participant can expect corrective strength balance work while safely resting their respective injury. In working with hundreds of clients over the last decade, Katie has established clear strength benchmarks that indicate an athlete’s preparedness to deadlift, run, press overhead, and so on. By following IronWorks, athletes will gain this objective knowledge and return to sport stronger and more confident than before.

What: 60 min semi-private personal training, 2x/week. Carefully planned programming provided to allow injured persons to train without worry. Similar to a regular personal training session, IronWorks will have a unique programming cycle. Based on movement screening and strength testing, folks attending class will follow an individualized strength cycle with pain-free scaling options alongside a group conditioning piece.
~30 min dedicated warmup/strength, ~30 min conditioning as a group

Upper Body Press/Squat Day

Upper Body Pull/Hinge Day

When: 8-9am Tue/Thurs at 608

Who: Anyone, really! Although Katie specializes in training injured individuals, she will always be able to help you reach your goals! Capped at 6 people.

Cost: $650/mo ($75/class, 8-9 classes per mo)

FAQ:

• What if I can’t make it to a class, will a session be wasted? No! You may drop in at open gym to complete your missed day at another time that week
• What if I can only make one day, but really want to sign up? You may do one day per week in person and drop in at open gym to complete your missed day at another time that week.
• What if I want to train more than 2x/week? I am a regular group class member and am looking to get a little more time in the gym. If you are registered with this monthly program, you are allowed up to 2 extra group class drop ins per week.
• If I am too nervous to take a group class while I am nursing an injury, but still want to train in the gym more than 2x/week, what are my options? You are allowed up to 2 drop ins to open gym per week! As per request, coach Katie will provide additional programming days at a cost of $50-100 for 1-2x/week respectively.
• I’m interested! When do I start? We will begin the cycle as soon as 4 people are on board. Contact katie@crossfitsouthbrooklyn.com to let her know you’re in!