Tuesday 4.2.24

Workout of the Day

STRENGTH

Mid Hang Power Snatch
+
OHS

Notes
Try to go heavier than last week’s complex while moving with control and exceptional technique.

PARTNER METCON

10-9-8-7-6-5-4-3-2-1 Alternating Reps of:
Deadlifts
Chin-Ups

Notes
Partner A performs 10 Deadlifts & 10 Chin-ups, then partner B performs 10 & 10. Continue this pattern down the ladder. Move at a deliberate and steady pace, focus more on the weight being a little heavier and the chin-ups being complete and controlled than you and your partner’s total time to completion. This workout totals 55 reps of each exercise, per person.

Deadlifts
Touch & Go, mostly unbroken but heavy enough to be challenging. +/225/185/155/-

Chin-Ups
Perform the full volume, use bands for some or all of the sets if you need it. Self assisted or Ring Rows can also be performed at full volume.
A dumbbell can be added between the legs to increase the difficulty

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CrossFit Group Class Programming Template (WK3/8)

Congrats to 13 years at CFSBK Keith Walter!

Congratulations to Keith on hitting 13 years at CFSBK today! Below are some of his reflections on this long and amazing journey. 

To the staff of CFSBK,
As I quickly approach my 13th year at CFSBK I wanted to drop y’all a note to reflect and thank you for all that you have done not just for me but for the community.

It was a Saturday morning. April 2, 2011 when I walked through the giant gate that greets us all every time we arrive. It was a very different looking space but the vibe was certainly the same. The gate was not painted with the skull and bones… No assault bikes, a few ergs, two lifting platforms in front of what is now where the med balls are and just the welded racks up front, a giant wrestling mat to stretch and foam roll on occupied the front. There was no giant ass fan, no disco ball or fancy lights, just a lot of tattooed, muscle bulging, fire breathers and people that also were not who you thought were typical looking crossfitters. That was the first glimpse of not everything is how you think it is. Crossfit had not exploded quite yet into the mass media and gained that reputation so many people think when you tell them you do CrossFit. “That’s a cult, Why would you ever do that many burpees, You’re only going to get hurt… etc.”

Coach Shane was my (at the time called on-ramp) Coach with Fox hopping in every now and then. 6 weeks 3 times a week (capped) of on-ramp is a far cry from how new members get introduced to crossfit now but at the time I think it was a great way to help stamp out egos that can get in your way to achieving much in crossfit at the beginning as well as learn proper techniques and form for lifts. The first WOD was run 270m 21/15/9 air squats, push ups and ring rows with a 270M run at the end with the reminder that Murph was coming up next month. With notes on proper form for a squat and engaging the lats and shoulders for ring rows. A work out that was brutal at the time would transform into almost a warm up for me now.

Looking back at my notes to a 95 pound back squat and 55 pound DT workout I am amazed at where I am now today. The only things in my life I have continuously done longer are snowboarding and painting. The gym has also allowed me to continue to do both by staying fit and strong enough to still snowboard for 5 days straight at my age and its yearly art show to give me something to aim for to finish a painting by.

I have met so many amazing people from so many different walks of life. Some are dear friends, others I hope will grow into them. I have also lost people as well during this journey be it sickness or suicide. All of these experiences reinforced the importance of working out and staying healthy both physically and mentally. I have changed several jobs, I have lived through a pandemic and a few romantic relationships and the gym has always been my rock, my place of focus and where I work on myself to be better. I am forever grateful and humbled by everyone I see putting in hard effort day in and out in class with me. It really is inspiring to see so many people trying to be better than they were. I am in awe of the strength and effort of people I see at the gym. It inspires me to keep showing up and trying to be better.

Thank you to all the coaches that are here now and have moved on. I am thankful for all you do for us and taught us. Your stewardship over our fitness and growth, your kindness along with your humor. I am always amazed at how great the staff has been and the community it fosters at CFSBK.

Once again, Thank you.
Keith