Workout of the Day
STRENGTH
Every 2 min x 5 sets:
8 Deadlifts
Notes:
Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a challenging unbroken set, with maybe 2 reps in reserve.
PARTNER METCON
AMRAP 12:00
6 Push Ups
3 Hang Power Cleans
3 Push Jerks
6 Burpees
Notes:
Partners alternate full rounds of work.
Choose a weight on the barbell that you can do all 6 reps in one tough, unbroken set. As fatigue accumulates, work on staying consistent with the basics: midline stabilization, powerful hip drive, and speed under the bar. Suggested loading: +/185/155/125/105/85/65/-
Push ups are also intended as one quick, unbroken set, so elevate or modify to knees as needed.
CrossFit Group Class Programming Template (WK5/8)
One of Otto’s contributions to the art show! “Strict Pull-Up” “Shrimp Squat” Wall Balls” “Deadlift”
JJ is starting a book club for artists to read “The Artists Way”
Check out this book club that CFSBKer JJ is organizing for fellow artists and wanna be artists that want some encouragement, community and motivation to create more art!
I (JJ) am organizing a book club where we start by reading The Artist’s Way. This book is supposed to be an incredibly helpful method for getting into a more regular practice for creating art. We already have a handful of people who said they will join the book club and we’re putting it out to the community to see if anyone else is interested.
There has been such big interest in working through The Artist’s Way, and I feel epically stoked to start this book club with a fantastic and engaged group. Many artists have said this book helped them get into a more regular practice of creating art, so it will be awesome to see what comes out of our collective adventure.
I probably would not get through the full book alone, so a BIG SELFISH THANK YOU in advance for helping to create this space, and practice, and community, and meaningful art.
STRUCTURE:
The book has 12 chapters, so we will read 1 each week (and meet each week to discuss)
Because of holidays or life, this book club will be about 12-14 weeks long
If meeting 1x/week proves to totally be the worst, we can reassess. However, let’s be BOLD and strive for every week!
TIMING:
Please fill out the survey in THIS LINK by Feb 1 – we will go with whatever time works for the most people
Goal is to start the week of Feb 12th on whichever day we select
LOCATION:
We can meet at my place: 266 15th Street (Brooklyn)
OR – if you have a bar in south Brooklyn you like that could accommodate ~10 folks, let me know
In the meantime, LMK if you’ve got any other questions or notes for me!
ONWARD!
JJ