Workout of the Day
METCON
From 0-4:00:
10 Bench Presses
30/25 Cal Bike
From 4:00-8:00
10 Bench Presses
25/20 Cal Bike
From 8:00-12:00
10 Bench Presses
20/15 Cal Bike
From 12:00-16:00
10 Bench Presses
15/10 Cal Bike
From 16:00-20:00
10 Bench Presses
10/10 Cal Bike
Notes
This workout is a repeat of week 2 except with 10 reps on the bench instead of 15. The weight on the bar should stay the same and be around 60-65% 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. Every bike interval should take you less than 2:00 to complete, adjust volume as needed.
ASSISTANCE
2-3 Progressive sets of:
A1: 20-30 Supine Leg Raises + Hip Lifts
A2: Floater
Floater Options
– SA DB Bent Over Rows (8-20 Reps)
– Heavy Goblet Squats (10-15 Reps)
Notes
Perform the Leg Raises and one of the floater options for 2-3 progressive sets.
CrossFit Group Class Programming Template (WK6/8)
Welcome recent Foundations grads Rish, Ingrid and Hannah!
JOIN REGISTERED DIETITIAN LAURA GERATY AT HER NEXT FREE NUTRITION SEMINAR FOR
THE CFSBK COMMUNITY!
Gentle Nutrition: Nutrition without Diet Culture BS
Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we
need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like
outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s
version of nutrition, put nutrition’s impact on health into perspective and introduce a new
framework for thinking about healthy eating. You’ll walk away with a better understanding of
your body’s hierarchy of nutrition needs, evidence-based guidelines for what makes up healthy
eating patterns, and a few concrete examples of what eating well might look like. Come with
questions and/or feel free to send them to laura@whatweeat.nyc beforehand to make sure
they are addressed.
When: Wednesday, October 11th at noon.
Register in advance here.
After registering, you will receive a confirmation email containing information about joining the
meeting. Laura will send out a recording to all who registered shortly after the seminar is over
so no worries if you can’t make it live.
Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor,
personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition
communication at Tufts University’s Friedman School of Nutrition and completed her dietetic
training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began
her nutrition career working as an outpatient dietitian at Boston Medical Center before moving
to New York where she transitioned to private practice. When not working with clients, you will
find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in
her kitchen, or walking through Prospect Park.