Workout of the Day
METCON
5 rounds for time:
20/16 Calorie Row or 20/16 Calorie Bike
30/20 Tuck Ups
10 Bent Over Dual DB Rows or Body Rows
Notes
If you did the Open workout yesterday and feeling sore, you can dial down the intensity and reps and just focus on moving.
ASSISTANCE
3-4 sets for quality and load:
12-20 Low Switch Cossack Squats
10-12 DB Skullcrushers
10-12 DB Hammer Curls
Notes
For the low switch cossack squats, if needed use a rig for support to get into a lower position. Perform 6-10 reps per leg, alternating back and forth.
Need to do 24.1????
Today Coach Cody Mooney will be doing 24.1 at 9am and asked if anyone wanted to join him to throw down! We also have extended Open Gym hours today from 1-4pm incase you need to get in. If you can coordinate with someone to help judge you that would be ideal but if folks are around don’t be shy and ask or pair up!
CrossFit Group Class Programming Template (WK1/3)
(Text and interview by Julie Barnard)
Let’s give a big round of applause for our March Member of the Month, Omar Francis! For the past seven years, Omar has brought nothing but dedication, passion, and positivity to CFSBK. His love for CrossFit, Cleans, and love/hate relationship with Double Unders, inspire us all to push harder and aim higher in every workout.
Beyond his performance, Omar’s warmth, optimistic outlook, and love for his swolemates, make him a cherished member of our community. Not to mention, his affection for those weekend baked goods always brings a smile to our faces. (*Shoutout to the Fit Baker – Cidney Falk!)
Congratulations, Omar, on being our March Member of the Month. Your hard work and spirit truly embody the essence of our CFSBK fam!
Name (and any nicknames):
Omar Francis
Where were you born, and where did you grow up?
I was born and raised in Bronx, NY
How long have you been CrossFitting, and how did you arrive at CFSBK?
Me and Inna (my wife) started working out in our friend Pearl’s garage. During that time we were subjected to various CrossFit movements like squats, deadlifts, bench press etc. We even went Keto for a while (about 9 or so months) which had results, but ultimately wasn’t sustainable. Pearl then recommended CSFBK, and we took the foundations class. I initially started with just class cards while deciding to make the commitment, until I was in a group class workout and I was the last one to come back in after running, and all of the equipment was put away since they thought that everyone was done with the workout. Someone then asked if I wanted to finish, and I said “Sure”. About 3 or 4 people took the time to get my equipment back out for me to finish the workout and cheer me on. I made my decision then, and haven’t looked back! I’ve been more of the regular coming to class. Took a slight hiatus during the heights of the pandemic, but I’m more consistent these days.
What are your current fitness goals?
Getting better at gymnastic movements, shedding some extra pounds. Understanding these things takes time, so just focusing consistently on the small things. I remember when Double Unders used to be one of my goals, and over some years I’ve gotten much better with them.
What keeps you coming back to CFSBK?
It’s a good reason for me to get out the house, see all my swolemates at the gym. Basically its my main social outlet outside of work, so definitely good for my mental state. Also the baked goods on Saturdays.
Program your nightmare workout
1 mile run then:
For time, Ascending ladder (1, 2, 3, 4, 5…. 10)
Barbell Thrusters 95#
Burpee over Bar
Then, another 1 mile run
Program your dream workout
10 min AMRAP
10 alternating dumbbell snatches
5 box jumps
Into
3:00 (max Clean and Jerk)
Favorite and least favorite lift
Favorite is the Clean
Least Favorite: Snatch possibly? Only because of recent events, but I don’t really have a least favorite lift. If thrusters count, then that.
Ask me about that time I…. Worked on my double unders! (This is for you Megan)
What are you recommending right now?
Not your typical recommendation, but sometimes its best to work on the small daily improvements (in life and CrossFit) as that is what will add up to changes in the long run.
What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Dad to a newly 5yr old, most of my free time is taken by her. Outside of that and work, still attempting to learn Russian, and playing video games.
Any advice for new CFSBKers?
Just coming in the door consistently is a reason to celebrate!
And last but not least, what should we look for in a future member of the month?
Not sure. I feel like everyone is a member of the month in some way 🙂