Workout of the Day
STRENGTH
Back Squat
Heavy 1 then, 80% AMRAP
Notes
In roughly 6-7 total sets, work up to a heavy single on the Back Squat, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-3 reps in reserve. Do not go to failure and aim for 7-12+ reps in the rep out.
45lb Barbell x10
95×5
115×3
135×2
155×1
175×1
190×1
195×1
155×14
Coaching Focus: Rest periods
METCON
“Fran”
21-15-9 Reps for time of:
Thrusters
Kipping Pull-Ups
Notes
April Fools. Could you imagine 🤢
Actually This
In 12:00 perform an ascending ladder of 8-10-12-14-16-18… reps of:
Row or Bike Calories
Burpees
Notes
Reset the monitor at the top of every round. Try to find a pace that allows you to move continuously for 12:00, pick up the pace in the final 4:00.
CrossFit Group Class Programming Template (WK3/8)
Interview and text by Julie Barnard
We’re delighted to announce Nora Ritchie as our April Member of the Month! Her CrossFit journey began with a chance discovery of CFSBK in January 2019. Starting with Short Circuit classes, she gradually transitioned to CrossFit, finding her groove and a supportive community. Despite a hiatus due to Covid, Nora returned in 2022, diving deeper into CrossFit and Short Circuit classes.
What draws Nora back to CFSBK? It’s the camaraderie, the lively atmosphere, our excellent coaches, and, last but definitely not least, the friendly dogs. Over time, she’s grown more confident, forged lasting friendships, and found her sanctuary at the gym. Congratulations, Nora! Thank you for infusing CrossFit South Brooklyn with joy and positivity. Your presence brightens our space and uplifts us all.
Name (and any nicknames)
Nora. In high school, everyone called me Ritchieeeee. Because of a credit card mishap, my college friends call me Nopa. My nieces call me Norna 🙂
Where were you born, and where did you grow up?
I was born in Albany, NY and grew up there.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I found CFSBK from a random Google search online! I did Foundations back in January of 2019 with David and Whit! I was too nervous initially to do any Crossfit classes so I started doing morning Short Circuit classes with Brett and got the bug. I slowly started doing more Crossfit classes at the end of 2019 and then Covid hit! I took a hiatus and then came back in 2022 doing mostly Short Circuit Classes. This past year or so (or longer?) I transitioned to doing a lot more Crossfit. I’ve been a lot more consistent and I absolutely love it.
What are your current fitness goals?
Improve my conditioning and endurance & step up my nutrition game.
Master wall walks and eventually handstand push-ups.
What keeps you coming back to CFSBK?
The people, the energy, the wonderful coaches, the cute dogs. I was initially somewhat shy in group classes but over the years I’ve made so many friends and I feel so comfortable here. More than anything, I feel like when I consistently come to the gym it transfers to other parts of my life. I feel like I can handle anything! This place has been a game changer for my spirit and sense of self. It’s my happy place.
Program your nightmare workout
For time:
Run 1 mile
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
20 burpee over bar
16 calorie bike
Run 1 mile
Program your dream workout
EMOM for 20 minutes.
Alternate between burpees and clean/push jerk every minute.
6 burpees
1 Power Clean + 1 Push Jerk
If you had a walk out song what would it be?
Beyonce – Diva (Homecoming Live)
Favorite and least favorite lift
Favorite lift – Hard to pick! Power Clean or Deadlift
Least favorite lift – Back squat
Ask me about that time I… sang at a music festival in Europe.
What are you recommending right now?
Years ago I came across Whitney Houston’s first-ever TV appearance on YouTube. She was 19 years old and sang the song “Home” on the Merv Griffin Show. Her performance is unreal. She was a total unknown at the time. After her performance Merv says “You won’t forget that name. Whitney Houston.” And of course we didn’t! I watch the video anytime I need a kick in the ass.
What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Hiking, reading, going on spontaneous trips.
Any advice for new CFSBKers?
Challenge yourself to go a little harder than you think you can. You’ll be surprised. (I give this advice to myself as well!)