Workout of the Day
STRENGTH
Front Squat
3-3-3
Notes
In about 16 minutes, build to a heavy 3 on the front squat. Up to RPE 8/10, 1-2 reps left in the tank.
METCON
For Time:
130m Run
9 Front Squats
9 Handstand Push Ups OR Push Press
270m Run
12 Front Squats
12 Handstand Push Ups OR Push Press
400m Run
15 Front Squats
15 Handstand Push Ups OR Push Press
Notes
Use about 50-60% of your heaviest 3 in the strength piece. It should be a weight you can do each round in 1-2 sets. Barbell will come from the floor for these squats (power clean and get set OR full squat clean on first rep).
HSPU can be strict or kipping today. Prerequisite to kip is at least 1 full ROM strict rep when fresh!
HSPU Scaling:
A. Volume: 6-9-12
B. Range of motion: up to 1 abmat
C. Push Press!
CrossFit Group Class Programming Template (WK2/3)
Chimene tossing the 50lb DB around under the the eye of Judge Rebecca at Fight Gone Bad
“Lets calm the F Down” A Nervous System Regulation Workshop (Free!)
Next Saturday (1/4) from 2-3pm, we’ll be hosting CFSBKer Miriam Barlow for a special workshop. This event is open to all and is free!
Register here!
Workshop Description
So much overwhelming stuff is happening right now in the world, and in our lives. Sometimes it seems impossible to manage. Stress and anxiety manifest as all kinds of things in the body. Sometimes it feels like tightness or pressure, or even pain. As a bodyworker I’ve picked up a lot of techniques to help myself and my clients deal with these sensations.
I am happy to announce that I will be teaching these techniques in a workshop at CFSBK. These are easy to learn techniques that anybody can do. All you need is a pair of hands and a little patience. I am very excited to offer this work to this community.
In the workshop we will be doing a short meditation followed by a demonstration of 2 to 3 simple techniques using touch and breath to calm down our nervous systems and quiet the physical feelings of anxiety and stress.
Miriam’s Bio
Miriam Barlow has had a passion for movement and the intelligence of the human body from a very young age. From the beginning she wanted to experience every kind of movement practice from modern dance and yoga, to boxing and cycling. At Sarah Lawrence College, her intensive study of dance lead to her interest in anatomy and physiology, and went on to receive a Bachelors of Science Degree from Edinburgh Napier University in Sports and Exercise Science. Rolfing seemed to be a very natural progression as it married the beauty of movement with the body’s own natural capabilities and complexities. She currently has a practice in her hometown of Park Slope, Brooklyn where she lives with her daughter. She has been practicing for over 10 years and specializes in biomechanics, scar work and visceral manipulation.
Leave a Reply