Friday 9.6.24

Workout of the Day

ASSISTANCE

3-4 rounds for Quality and Load:
6-8 Kickstand DB/KB RDL, building
:45-1:00 Handstand hold
10-12 Single Leg Calf raises

Notes
On the RDLs, keep your weight in the middle of your front foot, with the knee staying slightly soft throughout. Do not shift to your back leg.

Handstand hold can be wall facing, wall supported, or free standing. Accumulate the time as needed. The movement can be further scaled to an angled wall hold.

Calf Raises can be done at wall or rig for light balance support. If 12 high quality reps to full ROM at bodyweight is no issue for you, add load.

METCON

5 Rounds for Reps of:
:30 Max reps Double-Unders
:30 Rest
:30 Max Reps Deadlifts
:30 Rest
:30 Max Reps DB Strict Press
:30 Rest

Notes
Weights today should be relatively light and unbroken for each interval.
Double Unders: Aim for 40-50+ reps per set. Scale to alternating foot steps or single unders.
Deadlifts: Aim for ~15 reps per set (+/155/135/105/85/55..)
Strict Press: Aim for 10-15+ reps unbroken (+/35/25/20/15…)

CrossFit Group Class Programming Template (WK1/8)

Jen’s reflections on mother nature, her mind, body and the CFSBK community

This year, my annual solo trip was in Norway exploring their stunning fjords and mountains. For me, hiking and being in nature is one of the quickest ways to naturally reset my soul, feel deeply and access my whole being.

Reflecting on this trip, I feel deep gratitude.

For Mother Nature: how beautiful this world is (so many moments I whispered wow to no one but me)

For my body: how she carries me through each day (and up and down a mountain)

For my mind: how it protects (this is too hard, we should stop!) and encourages me (no, we can do this!)

For each experience: how I have a wide range of emotions in one moment, the ability to feel it all, and all of it be real. The good and the challenging.

Which is also what we do at CFSBK. Pushing our bodies and minds and celebrating each win, big or small. The difference is here, I’m not alone. I’m with my community. I believe there’s beauty in both. And yet again as I write this, I feel deep gratitude for my life and this community. 

Thanks!