Workout of the Day
STRENGTH
Rack Jerk
3-3-3-3
Notes
These can be push jerks or split jerks, whatever you’re more comfortable with!
Novice/Intermediate lifters can work at moderate loads that allow for consistent technique. Advanced lifters should build to something very challenging by the last set or two.
METCON
4 Intervals of
In 1 minute:
15 Push Ups
AMRAP Power Cleans in remaining time
Rest 1 minute between intervals
Notes
The intent is to have at least 30 seconds to accumulate reps on the barbell. Scale the push-up volume or difficulty as needed to achieve the stimulus across the 4 rounds.
Power Clean: use a moderate load you’re confident doing repeated singles with. 65-75% of a 1 rep max is a good guideline.
Push Up Scaling:
RX+ Deficit Push Ups on Plates
A. 7-12 Push Ups
B. 15 Elevated Push Ups (bar in rack or hands on box/bench)
CrossFit Group Class Programming Template (WK2/3)
Devi and her daughter Anoushka
Longtime CFSBK’er Devi Needs Our Support
Longtime member, Devi Aurora is reaching out to our amazing community for help. Her daughter, Anushka, is currently facing some serious health challenges, and they’re seeking support far and wide—including from her extended gym family here at CFSBK.
Below is a heartfelt explanation from Anushka herself about her condition. Please take a moment to read her story, consider helping in any way you can, and share to spread the word. Every bit of support makes a difference.
To my friends, family, and everyone else reading,
It’s not easy for me to share this, but I feel it’s important to be open with the people I care about most. About a year ago, I was diagnosed with a rare kidney disease. This condition causes my immune system to attack my kidneys, damaging their ability to filter waste and fluid from my body. The damage to my kidneys has dramatically worsened over the past year, and my doctor just told me that my kidneys are no longer salvageable. Now, I am at a point where I urgently need a kidney transplant within the next couple of months.
The condition I have is challenging because it doesn’t just go away. My kidneys have been working harder and harder, but they’re no longer able to keep up. There is a preventative immunosuppressant medication available that can help, but it’s too late to use it with my current kidneys. A transplant is my only chance at returning to a healthy, active life.
While I’m on the national transplant waiting list, the wait time for a kidney can be many years, and unfortunately, I don’t have that much time. That’s why I’m reaching out to you now—with hope in my heart and humility in my request. If you’ve ever thought about organ donation or feel moved to help, I’m asking if you would consider getting tested to see if you could be a match for me. Living donation is a remarkable gift that would save my life. I do want to be very clear: there is absolutely no pressure or expectation. If donating isn’t something you feel comfortable with, I completely understand. I know this is a deeply personal decision, and simply sharing this message and raising awareness means the world to me.
If you are open to becoming a donor, register below to be evaluated through my hospital, Columbia-Presbyterian (New York, NY). If you are based outside of NY and want to complete testing in your state, you can notify Columbia once they reach out and they will order the tests to any local center. I’m leaving some helpful links on the next page, which talk about the process of being evaluated as a donor. Please do reach out if you have any questions or want to talk more, and let me know if you are going to be tested!
Request an appointment through the “Living Donor Evaluation Questionnaire”
The form also prompts if you are considering donation for a specific person – please contact me for any information needed to complete this section.
Thank you for taking the time to read this and for being a part of my life. Your love, support, and encouragement give me the strength I need to face this challenge.
With love and gratitude,
Anoushka
anoushka.aurora@gmail.com
Helpful links:
– https://columbiasurgery.org/kidney-transplant/request-appointment
– Here is where you can enroll as a potential donor with my hospital, Columbia-Presbyterian, located in New York.
– Request an appointment through the “Living Donor Evaluation Questionnaire” – Resource 1:
https://www.kidneyregistry.com/for-donors/am-i-qualified-to-donate-a-kidney/ – Resource 2:
– Some useful information if you are considering donating (evaluation process, insurance coverage, surgery, recovery, etc.)
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