Workout of the Day
SKILL: Rope Climbs
WEAR LONG SOCKS AND/OR PANTS TODAY
METCON
EMOM x 28 MIN
A. 12/9/6 Cal Bike
B. 1-3 Rope Climbs (15′)
C. 15/12/9 Cal Row
D. 40 sec Floater Exercise:
-Goblet Reverse Lunges
-Burpees
-Sit Ups
Notes
The intent for today is sustainable, quality effort for the full 28 minutes.
You should be able to finish each “station” by the 40 sec mark consistently so you have time to recover and transition. Scale accordingly on any and all movements!
A good guideline is to start your first round at what feels like an 80% effort — not a conversational pace, but nowhere near redline/threshold. Hold those rep counts for a few rounds, and then if possible increase in the later rounds. Otherwise, hold steady.
For the floater exercise, choose something that corresponds to your needs based on what you have/haven’t done this week.
We have 5 ropes available for use, so in full classes, a few athletes may need to trade off reps with a buddy.
Rope Climb Scaling:
A. 1-2 Partial Height Rope Climbs
B. 2 Supine to Stand Rope Climbs
C. 3-5 Chin Ups (Strict or Foot Assist) + 10 Tuck Ups
CrossFit Group Class Programming Template (WK4/8)
When a multi year CrossFit Games athlete is your judge in the open…
Today! Free Dynamic Movement sessions with JMD!
Loooooooooong time CFSBK JMD (pictured above) will be hosting FREE movement sessions for CFSBK members! Each session will have a different focus. However, there will be crossover from week to week. Folks are encouraged to attend all three sessions. However, if you can only make it to one, that works too.September 28th: Balance. dynamic and stationary. absorbing input, two feet, one foot
Register Here!
What will we be doing?
During these 75 minute sessions we will engage with a variety of games, drills, tasks, and partner scenarios. Generally speaking, the goal of these activities will be less about “getting good at them” and more about extracting awareness, skills and insights that we can absorb into our bodies and carry with us into other moments of our life.
Our time together will be informed by the world of ‘‘movement practice”.
What is a movement practice?
There are many ways to answer this question. Below are a few ideas from people and communities that have inspired and informed my practice:
“A movement practice is a comprehensive approach to physical activity that aims to develop the body and the mind harmoniously.” – APECO movement school
“The goal is to be strong, supple, expressive, coordinated, to develop movement intelligence, and ultimately to thrive in any physical situation.” Republic of Movement
Similar to CrossFit, there are entry points for people of all abilities.Take a look at the instagram accounts linked above and below for a visual sense of the kinds of work we will be engaging with.
Who am I?
My name is John. I am not a movement teacher. (I am a kindergarten teacher.) I have maintained a daily movement practice for the past seven years. I was a student of Frank Powers and Roseanne Serpico for several years. I now study with Marcello Palozzo. I was introduced to the world of strength and conditioning in my late twenties by David, Chris and Shane. CFSBK stand up!