Workout of the Day
GYMNASTICS
3 Rounds / 15:00 for Quality:
A1: Kipping pull-up
A2: 3-5 each way Log Roll + 2 Tuck-Ups
A3: 15 ATG PVC Sotts Presses
Version 1 (Novice)
(2x) Jumping Chin-Up + 1 sec lock-off
Version 2 (intermediate)
(2x) 2 Kip swings + pause kipping Pull-Up
Version 3 (advanced)
3 cycled Kipping Pull-Ups with 1 sec pause at top
Video example of 2 reps of each version.
PARTNER METCON
20 Rounds for time of:
3 Strict Pull-Ups (or Chin-Ups)
6 Hang Power Snatches
9 Calorie Row
Notes
Partners alternate full rounds until 20 total rounds have been completed or the time cap is hit.
Pull-Ups or Chin-ups can be 1-2 sets or use bands. Add weight with a DB if desired.
Snatches should be unbroken and snappy +/95/75/65/45
CrossFit Group Class Programming Template (WK4/8)
CrossFit is a place for families! Monday’s noon class had Lizzie and Neil (Siblings), Neil and Fransje (son and mother) as well as George and Tom (siblings). Too cute!
Free Nutrition Seminar Today at noon!
We’ve got around 25+ people signed up for the seminar today! Check out the details below.
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.