Workout of the Day
20 Rounds for time of:
10 Weighted Push-Ups
12 Kettlebell Swings or Goblet Squats
30 Double Unders
Partners alternate complete rounds until each person has completed 10 rounds
– 10 with a plate on the back (buy in: 20+ unbroken push-ups fresh)
– 10 BW
– 10 Elevated or Banded
Jump Rope Options
– 30/20/10 Double Unders (Less than :40 to complete)
– 50 Single Unders
Tomorrow we have Back Squats, if you’re coming perform this as kettlebell swings, if you’re not, taster’s choice
3-4 Progressive Sets:
8-12 DB Bent Over Rows
8-12 Barbell Roll Outs
CrossFit Group Class Programming Template (WK2/9)
Andrew and Grant post marathon
Andrew’s amazing CFSBK testimonial
I wanted to send a note of thanks and explain how much the CFSBK family has meant to me since becoming part of it in December 2017. I’ll try to make this brief, but it might take a minute….so pull up a chair.
Growing up and into my 20’s, I had never excelled, nor had much interest in any kind of athletic pursuit. From a young age, I was told/told myself that I was “too uncoordinated” for sports or “not born an athlete.” Throughout high school, college and beyond, my physical activity would consist of going to the gym for an hour, a few times weekly. I would hop on a elliptical, mess around with random weight machines, do some crunches and call it a day.
This shifted in 2010 when I was hit by a car on the Upper West Side. While healing from that (specifically, an ACL tear) I began to consider how fortunate I was to have my physical health intact. As a result, I started running and eventually worked up to entering my first marathon – NYC – in 2013. I finished with a time of 4:00:50 and while I was proud of my accomplishment, I was annoyed that I didn’t break 4 hours (especially considering I made the rookie mistake of waiting in line to pee in a port-a-potty at mile 7!). Nonetheless, I now had the running bug and ran a bunch of races from 2013-18. Despite dropping weight and increasing speed on the shorter distances (1:44 PR on a Half), the sub-4 hour marathon eluded me on two additional attempts.
Fast forward to 2017. I’m growing bored with the monotony of running and decide I want to try something new. I had heard about CrossFit and its ethos certainly appealed to me, even if many aspects of it were quite intimidating. My CFSBK journey started on a chilly 6AM Friday in December where LadyFox was running Foundations. I was instantly hooked. And clueless. I’d never worked with a barbell. Or completed a pull-up. Or jumped on the rings. I was always naturally strong in the legs but had no path to unlock their potential.
Working mostly with you, the Foxes, Brett and Whitney, I slowly began to improve. Starting Strength in May ‘19 marked a huge jump in my progress and confidence. When the pandemic hit, I immediately purchased a pair of variable weight dumbbells and a bench. Brett remote-coached me for over a year and when I returned to the gym post-pandemic, I was at my then peak of strength and fitness. I achieved a raft of milestones that were unthinkable a few years earlier: double-unders, kipping pull-ups, weighted pull-ups, pistols, HSPUs etc.
Coming back to the gym also gave me a renewed appreciation for the CFSBK community. I cherish my friends in the 7A and 8A weekday classes, Short Circuit and Open Gym. Connecting with, and learning about them is just as enjoyable as the workout.
At some point post-pandemic, I met Grant at the front desk. We would chat, mostly about music but also about our mutual appreciation for distance running. By the beginning of ‘23 I was eager for a fresh challenge. I mentioned this to Grant who shrugged and said “I know you can break 4 hours in the marathon. And I can program the training for you.” I was skeptical (not of his abilities, of mine), but figured I would give it a shot and signed up for the wonderfully random Delaware Marathon.
Grant’s training employed a different method (focused on “Zone 2”) and with substantially more “time on feet” than my previous efforts. Best of all, Grant could run the race with me as a pacer. On race day, he was amazing. Not just for me, but for the countless spectators that he smiled or high-fived – and for those racers that he bucked up or assisted when they fell down. Grant was unfailingly cheery and when the tough miles set in on the back-half, he dispensed crucial advice on pacing and fueling.
I finished the race in 3:57:20 – an achievement I thought impossible – especially being 10 years older (and 10 pounds heavier) than when I ran my first race in 2013. As I sit here today, my heart is so full of gratitude and appreciation. For Grant, you, all of the coaches, and the entire community you’ve built around the gym. It’s unlocked a level of physical and mental aptitude (and confidence!) in me that I wouldn’t have thought possible. So thank you for that. And for fostering incredible connections between people who otherwise might not have had the occasion to meet.
(Grant snapped this pic approximately 3 seconds after we crossed the finish line. I have no recollection of him taking it, but we are definitely happy!)
Melissa K. says
This is amazing. Thank you for sharing, Andrew!
So beautiful and rings true for many of us!! I am also so grateful for everything Andrew highlighted. Thank you, David, coaches, staff, and community!!
Charles Smith says
Andrew!! awesome job and a great testimonial!