Workout of the Day
GYMNASTICS PULL B
15:00 for Quality:
A1: 4-8 Partner or Self Assisted CTB Chin-Ups or 4-8 Weighted Chin-Ups (all performed at 3-1-1-3 tempo)
A2: 8-16 Anchored Leg Lifts (Slow)
A3: 5e Front to Back Scale (3-5 sec hold at each end range)
STRENGTH
Bench Press
Heavy 5-7
Notes
In no more than 6 total sets work up to a heavy set of 5-7 reps leaving 1-2 reps in reserve. Goal is to go heavier than last week.
ASSISTANCE
3 Rounds for Quality:
16 Walking Kettlebell Front Rack Lunges
8 Kettlebell Press or Push Presses
16 Bent Over Kettlebell Rows
Notes
Use the same Kettlebells for the circuit and try not to put them down. Rest as needed between sets.
CrossFit Group Class Programming Template (WK3/8)
That was a hell of a workout, especially with these little arms!
CIDNEY FALK’s CHAMPIONS MINDSET SEMINAR TODAY AT 1pm!
I (Cidney) have been working on putting this panel together since last fall, and I am super excited to share. Over the last couple of years, I have been seeing how much mindset practices have helped contribute to my success both in the gym and professionally and so I wanted to bring this conversation to life with competitive athletes who can share their experiences/best practices.To celebrate Women’s history month, StrengthWithin, an employee-led wellness group that creates space for LinkedIn-ers to connect on strength sports and other fitness related topics, is teaming up with Women@LinkedIn and EnableIn to bring a dynamic panel of female athletes from the worlds of competitive weightlifting and Crossfit.
Get ready for an engaging discussion on the progression of women’s participation in strength sports, and how each of these athletes harnesses the power of a “champion’s mindset” as a tool to accomplish goals on the comp floor and in their professional lives.
We will be joined by Caitlin Frankl, Katie Rose Hejtmanek, PhD, and Meg Reardon, as they share their experiences and guidance on how to set/meet goals for 2023 and beyond.
About our speakers:
Caitlin Frankl is en elite powerlifter ranked in the top 25 females in the world for the 148lb weight class. Her best comp numbers are a 507 squat, 231 bench, 479 deadlift and a 1,201 total at 148.6 lbs. She currently holds the 10th best squat in the world ever to be accomplished by a 148lb female. Caitlin has been with LinkedIn for 4 years, and is an LMS Support Lead. She also owns and runs Shawn Frankl’s Big Iron Gym alongside her husband, Shawn, where Caitlin coaches young females in the sport of powerlifting.
Katie Rose Hejtmanek, PhD is the 2022 International Weightlifting Federation (IWF) Masters Weightlifting World Champion in the 40-44, 59kg age and weight class. Katie is a professor at Brooklyn College and a psychological, cultural, and medical anthropologist with a research focus on cultural processes of self transformation, embodiment, and power.
Meg Reardon is a 3 time CrossFit Games athlete, who made her CrossFit Games debut in 2016 with three top-15 event finishes for 33rd overall. A former D1 collegiate field hockey player, Meg finished 23rd in the world in the 2019 CrossFit Games. Meg is currently a social media strategist at Beyond the Whiteboard, the world’s largest workout tracker, with 100+ million results and counting.