Workout of the Day
STRENGTH
Bench Press
3×5-7 reps, across
1 Drop Set x 10-15+ reps to failure
Notes
After a progressive warm up on your bench press, aim for three sets across at weight with ~1-2 reps in reserve. Weights will increase week to week, so this week should feel moderately tough but still give you the opportunity to focus on your technique and positions. Compare loading to Week 2.
After your final work set, complete a drop set with 10-20% less weight on the bar. The goal is to lift in the 10-15 rep range, but continue until you hit failure. If you hit more than 15 reps, then your drop set was probably too light, which may mean you also have more in the tank for your work sets. Make a note and adjust accordingly for next week.
METCON
4 rounds for max reps:
1 minute of Kettlebell Swings
1 minute of Sit-ups
1 minute of Walking Lunges
Notes
Choose a kb weight for the swings that allows you to move continuously through this format. This workout was posted on CrossFit.com from May 16, 2023. Suggested KB weights were (24 kg/16 kg).
CrossFit Group Class Programming Template (WK3/8)
The WHATD is the brainchild of Coach Katie so you know its gonna be lit.
Today is the last day to register for the Wet Hot American Throwdown!
You’ve got until 5pm this evening to register for the WHATD. We’ll finalize the heats and send out to all competitors by Thursday! It’s happening THIS Saturday starting at 2pm. We’ve already got 20 CFSBKers signed up! If you don’t want to compete, then come cheer! Check out all the event videos on Monday’s post below.
REGISTER HERE
Christine seeking 10 day sublet between apartments
Seeking room to sublet from THIS FRIDAY July 21st to July 31st. Or if you don’t have a single room but want to make some extra cash and can offer a comfy couch to crash on before I move into my new place I would definitely consider. I work during the day as a theatre artist and group work facilitator and am usually done with the day around 5. I like to show up with an attitude of gratitude, an obnoxious laugh, and a listening ear. Down to clean of course, but also cook meals and decorate the space with flowers and essential oils let me know!
Here is my email cswilliams.cfl@gmail.com
Thanks for considering, looking forward to hearing from you!”