Workout of the Day
WARM-UP
For 12:00
Run 130m or :40 Bike
15 Kettlebell Swings or Goblet Squats
80’e Single Arm OH Carry
Notes
Go heavy on the carry! You can use two hands to help you push press the DB overhead.
Your choice on the KB/ We have squats on tap tomorrow FYI
STRENGTH
Bench Press
Heavy 1-3
Notes
In no more than 8 total sets work up to a heavy set of 1-3 reps leaving 0-1 reps in reserve. If you’re feeling a PR today, strike while the iron is hot. If not, just aim to move something heavy for the day. Mission accomplished. We recommend working up to a heavy triple and then in the remaining time going for a single. Keep the overall volume low today, that means lots of triples and singles in your warm-ups.
GYMNASTICS 2
3 Rounds / 15:00 for Quality:
3×1-3 Handstand Push-Ups
10-15 Bar or Ring Hanging Leg Raises
10-15e Patrick Step-Ups
HSPU
Choose a version below:
3×3 Deficit Strict HSPU
3×1-3 Strict or Negative HSPU (to no more than one mat)
3×305 Box Piked
3×5 Floor Piked
If you can perform 5 full range of motion and controlled box HSPUs then start to work on the wall versions.
For both versions, perform 3 mini sets of a rep scheme each round. Rest 10-30 seconds between mini sets.
HLR
Focus on keeping your knees straight today and holding the top range for you for a 2 count every rep. This may take you 1-3 sets to get through all 10-15 reps.
PSU
Decrease elevation or add a little weight with 2 DBs
CrossFit Group Class Programming Template (WK4/8)
The Barbell Humbles us all. Gilles finding zen at the end of a workout.
FREE NUTRITION SEMINAR WITH LAURA GERATY THIS WEDNESDAY!
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: Wednesday, 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.