Workout of the Day
STRENGTH
Weighted Chin-Ups or Assisted/Negatives
7 sets of 3 Reps
Notes
Perform 7 total progressively challenging sets of a weighted chin-up. The first couple sets should be easy and gradually increase the weight or keep it at the same weight if you can’t perform 3 unbroken reps with more weight. Don’t think of today as a 3RM Chin-up day, try to get some volume in at a heavy but doable weight. If you can’t perform 3 chin-ups with additional weight, choose one of the options below:
– Bodyweight
– LIGHT band or partner assisted
– :02 lock off + 2 second negative x2-3 reps per set
METCON
EMOM x 5 Sets
A: 10 Touch & Go Deadlifts
B: :30 Air Bike
C: 1:00 Rest
Notes
The deadlifts should be perfect and unbroken every round. (225/185/155/135/..)
Go for what feels challenging but not all out effort on the bike.
CrossFit Group Class Programming Template (WK7/9)
Hi CFSBK Fam,
I wanted to let you all know I will be stepping away from coaching at CrossFit South Brooklyn to focus on my own personal training and fitness business in Manhattan. While I may not be coaching your class anymore, I plan on coming by and taking class whenever I can to experience the amazing community that is CFSBK.
I want to say, it has been an absolute pleasure to coach each and everyone of you and I will especially miss my Thursday night crews.
I feel lucky and honored to have been a coach at CrossFit South Brooklyn.
I don’t how many of you knew this but I started doing CrossFit when I was in High School back in 2007 (cue everyone doing math to figure out how old I am).
I remember hearing about CrossFit South Brooklyn back then and in college I distinctly remember watching the 13.2 open announcement live with Annie Thorisdottir vs Lindsey Valenzuela (back when high socks were totally IN and Dave Castro dressed up for the announcements and dropped mics, empty barbells, etc. THE DRAMA!) but it was then I knew I needed to visit CFSBK.
I want to thank David for bringing me on board and providing me with guidance and support over the last two years, making myself a better coach and person. I’d also like to thank all of the coaches and staff that put their heart and soul into making CFSBK the best possible experience and creating a safe space to just be yourself.
The best gyms are where you want to hangout before, during, and after class.
Please keep in touch — on instagram i’m @thepatfrank or email patrickfrank.coach@gmail.com. I’m always happy to come tackle a tough WOD, grab a coffee, or offer some coaching advice!
-Coach Patrick
Thank you for the great classes. You were always a able to lead in a calm and controlled way. Much luck and success with your training and fitness business.