Workout of the Day
PARTNER METCON
For time:
800m Run
-then-
20 Rounds of:
5 Hang Power Cleans
30 Double Unders
-then-
800m Run
Notes
Party like it’s 2025!
Intent is 18-24 min.
Partners will run together. When both athletes are back in the gym, they’ll trade full rounds of work on the couplet. 20 total, 10 each person.
Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left.
Barbell:
135/95/65#
On the light side of medium and unbroken throughout
+/- 60% of a max power clean is a good guideline
DU:
Scale reps so you spend no more than 30 sec here.
Modify to 30 sec of attempts or 50 Single Unders.
Run:
Scale to 550m if your mile pace is under 10 min.
Orthopedic substitute is 1600-2000m Bike (1-1.25 miles) each time.
CrossFit Group Class Programming Template (WK3/3)
Start the new year by Calming the F Down!
This 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.
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