Thursday 3.23.23

Workout of the Day

STRENGTH

Pause Bench Press
Heavy 8-10

Notes
In no more than 5 total sets work up to a heavy set of 8-10 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep.

METCON

For time:
50 Air Squats
25 Push-Ups
25 Sit-Ups
40 Air Squats
20 Push-Ups
20 Sit-Ups
30 Air Squats
15 Push-Ups
15 Sit-Ups
20 Air Squats
10 Push-Ups
10 Sit-Ups
10 Air Squats
5 Push-Ups
5 Sit-Ups

Notes
Although these movements are “simple” focus on consistent and correct execution of every single rep. Aim to move at a steady pace and complete each movment with virtuosity. For the Push-Ups, modify by going to your knees, elevating yourself or using a band. Sit-ups may be anchored or unanchored, your choice!

CrossFit Group Class Programming Template (WK3/8)

Kess thinks the 10′ Wall Ball target is about 5′ too low

Restorative Yoga Thursdays @ CFSBK

Hey CFSBK, Coach Grant here. I’m writing to inform you about The Phoenix’s Restorative Yoga Class at CFSBK that meets some Thursdays (3/23 (Thats today!), 3/30, 4/13 and more to come) in the annex from 6:15-7:30pm.

When I’m not doing CrossFit, coaching CrossFit, or sitting on the couch across from the front desk, I run the Phoenix chapter here in NYC. The Phoenix is an international, non-profit organization that builds community, fitness, wellness and creative activities for anyone who has been directly or indirectly impacted by substance use disorder. So if you’re someone in recovery, someone who practices a sober lifestyle, someone who is sober curious, or just a supporter of people like me, then you are welcome. The only cost or requirement to attend any Phoenix event is 48hrs of continuous sobriety. We welcome allies to join us and spread the word.

Here’s a description of the event from our Restorative Yoga teacher, Christina Delate.

Restorative yoga is an hour long recovery process in which you’ll move through 4-6 poses that last around 10 min each. The poses are fully supported with blocks and blankets allowing your muscles to disengage, relax, and get into the connective tissue and facia. This will release lactic acid and other toxins from the body, and will calm your Vagus nerve; lowering cortisol, boosting your immunity, and supporting relaxation and healthy sleep. Breath work will be cued throughout the practice, and we finish each practice with a meditation.

Please email me at GWheeler@thephoenix.org with any questions, or just flag me down around the gym! Thanks David and thanks CFSBK!