Monday 5.15.23

Workout of the Day

5 Rounds for load and reps of:

Minutes 0-3:
10 Bench Presses

Minutes 3-6:
AMRAP 3:00
15 Kettlebell Swings
15/10 Cals Air Bike

Notes
Every three minutes alternate between the bench press and the AMRAP until you’ve completed 5 rounds of each movement. The bench press should be performed in 1-3 sets each round and the weight can stay static or go up as long as you don’t fail any reps. Try to go a little heavier on the Kettlebell swings to balance out the bike effort.

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CrossFit Group Class Programming Template (WK3/9)

MAY MEMBER OF THE MONTH: MIKEY BOGESE

Over the years we’ve been bringing our devoted blog readers new installments of our Member of the Month series in which we talk to our shining star athletes. We’re excited to announce that the series is back and we’re kicking it off with – insert drum roll – Mikey Bogese! Mikey has been a presence at CFSBK since their first day walking through our door. If you’ve had the chance to partner up or work out alongside Mikey, shoutout to 8am class!, I bet you’ve been happy for it. Whether through encouragement shouted or flashing a big joyful smile, even when a million burpees are programmed, he’s excellent company to be around. We’re so proud to have him as part of our community and hope you enjoy getting to know more about Mikey as much as we did.

Name (and any nicknames)
Mikey (IRL) or Kalganeth (in World of Warcraft)

Where were you born, and where did you grow up?
I was born in and grew up in central Virginia! Mostly Richmond. After high school I’ve been taking a tour of the northeast – New Haven, Boston, and now Brooklyn.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I on-ramped in January 2016 at CrossFit New Haven (Now District Athletic Club). Life took me to Boston in 2018 where I joined CrossFit on the Hill, then I joined CFSBK in December 2020 after an amazing and intimate drop-in with Coach Whitney and 7 AM mainstay Steven Norton <3. Couldn’t say no to Coach Whit’s precise pointers and the warm welcome I got from Steven and JB 🙂

Program your nightmare workout:
4 Rounds for Time:
5 Tall Box Jumps
10 Goblet Squats
15 Thrusters
20 Wall Balls

Program your dream workout:
AMRAP 20:00
400 M Run
40′ Bear Crawl
8 T2B
6 Burpees

Favorite and least favorite lift?
Favorite: Deadlifts, Least Favorite: Thrusters or Back Squats

Ask me about that time I….
Studied captive dingoes in Australia, or when completed my master’s research with the help of many CFSBK dogs and their companions!

What are you recommending right now?
Massage Therapy at CFSBK with Leah, bright silver jewelry, baked potatoes, and the new Zelda game on Switch.

What are you up to when you’re not at 597 (or 608) Degraw Street?
Playing video games (PC, Switch), attending to my cat (Doodle), and doing psychology research. Also getting my friends to play my Pokémon board games and fight in my LARP battles.

Any advice for new CFSBKers?
Have some grace with yourself as you learn movements and calibrate your effort, it will make CrossFit so much more sustainable and rewarding long-term. I remember wanting results immediately when I started, but I’ve found the magic is in consistent attendance and patiently taking time to work on form.

We couldnt have said it better ourselves! Congrats to Kalga.. we mean Mikey on being our May Member of the Month. Please give them a high five next time you see them at the gym!