Wednesday 9.6.23

Workout of the Day

METCON

From 0-4:00:
15 Bench Presses
30/25 Cal Bike

From 4:00-8:00
15 Bench Presses
25/20 Cal Bike

From 8:00-12:00
15 Bench Presses
20/15 Cal Bike

From 12:00-16:00
15 Bench Presses
15/10 Cal Bike

From 16:00-20:00
15 Bench Presses
10/10 Cal Bike

Notes
This workout is similar to last Wednesdays workout except with two different movements. The weight on the bar should stay the same and be around 50% of a 1RM if you have one. Most of the rounds should be unbroken but 2-3 sets in the later rounds is acceptable. Rack the bar 2 reps before failure at any point in the workout. Watch your cadence/RPMs on the bike and aim to increase that number every round. This one is hard.

ASSISTANCE

Pick TWO exercises from the list below and perform 3 sets progressively challenging sets.

A: Matador Dips (8-20 Reps)
B: SA DB Bent Over Rows (8-20 Reps)
C: Supine Leg Raises + Hip Lifts (15-20 Reps)
D: Heavy Goblet Squats (10-15 Reps)

Notes
Tomorrow we have HSPU, Lunges and Double Unders as well as some gymnastics assistance work.

CrossFit Group Class Programming Template (WK2/8)

CrossFit Games Athlete Alec Smith dropped into noon class yesterday!

Support Charlie’s upcoming NYC Marathon

On November 5th, I will be participating in the NYC Marathon to raise money through Team for Kids for New York Road Runners youth programs. Although it will be a challenge, I will be especially motivated knowing that these funds will benefit such a worthy cause.

Rising New York Road Runners – NYRR’s youth program and events platform – serves more than 240,000 students locally and nationally through free NYRR youth running programs, events, and resources. These programs promote healthy lifestyles and empower youth development via running and character-building programs in schools and community centers nationwide.

My goals are to complete the race in around 4 hours, to finish with a smile on my face, and to meet my personal goal to raise $2620 for Team for Kids. I only have $409 left to go so your donation would mean the world! If you would like to donate, please click here or venmo me @charlie-nagle if it’s easier.

Your donation is fully tax deductible and you will receive an email letter of acknowledgment for your tax records if you go via the link above.

Please join me in supporting this cause and get kids running toward a brighter, healthier future!

Sincerely,

Charlie