Workout of the Day
SKILL: Kettlebell Swings
STRENGTH
Back Squat
E3MOM:
5-3-1-3-5
Notes
After some warm-up time we’ll start the clock and you’ll perform the rep progression above completing one set every 3 minutes. These should all be challenging but submax. Add weight on the first three then attempt to beat your 3 and 5 rep sets the second time around like the example below.
Minute 0: 5 Reps @150lbs
Minute 3: 3 Reps @165lbs
Minute 6: 1 Rep @185lbs
Minute 9: 3 Reps @170lbs
Minute 12: 5 Reps @160lbs
METCON
For Time:
100 Double Unders
50 Kettlebell Swings
25 Burpees to target
Notes
Start fast, stay fast then finish faster. <3
DU: Should take you less than or around 2:00. If you can’t perform 100 in 2:00 modify to 2:00 AMRAP Doubles
KB 1-4 sets 24/20/16
CrossFit Group Class Programming Template (WK3/8)
Caroline with a mature chin-up lock-off position. Neutral head, elbows tucked back, bar touching the body at or below the clavicle.
Free Nutrition Seminar with Laura Geraty next week!
Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community! This seminar will be between 45-60 minutes long (depending on how many questions at the end).
Why Diets Don’t Work (and, okay, so then what?)
Diets today come in many forms from the obvious to the covert, from WW to Intermittent Fasting. And while they all promise a laundry list of benefits, typically they are really about restriction for weight loss. Do any of them actually work? We’ll get into the research about why somewhere between 80-98% of dieters regain lost weight within 5 years, with about two-thirds of dieters gaining more than they lost. (Spoiler: It is not you, it’s the diet…in any form.) Topics include the myth of willpower (“if we just ate less and moved more…”), metabolic adaptation, set point theory and how to start thinking about health and nutrition without restriction.
When: Mar 29 at 12:00 PM
Register in advance for this meeting
After registering, you will receive a confirmation email containing information about joining the meeting.
I will send out a recording to all who registered shortly after the seminar is over. That way no one misses out if they are truly interested.
Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor, personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition communication at Tufts University’s Friedman School of Nutrition and completed her dietetic training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began her nutrition career working as an outpatient dietitian at Boston Medical Center before moving to New York where she transitioned to private practice.
When not working with clients, you will find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in her kitchen, or walking through Prospect Park.