Workout of the Day
AMRAP 5:00
8 Chest to Bar Pull-ups
4 Lateral Burpees over the Bar
8 Power Cleans (Weight 1)
Rest 5:00
AMRAP 5:00
4 Bar Muscle-Ups
4 Lateral Burpees over the Bar
4 Power Cleans (Weight 2)
Rest 5:00
AMRAP 5:00
1 Rep Max Power Clean
Notes
Intent is 3+ rounds in each of the first two parts of the workout.
In the third part, find the heaviest power clean you can complete in 5 minutes. Have a (flexible) plan for your weight jumps; expect to get about 3-4 attempts in!
Barbell Weight 1: Light-moderate (55-65% of 1RM). Could potentially do some touch and go reps.
Barbell Weight 2: Moderate-heavy (75-85% of 1RM).
Suggested Loading (weight 1/weight 2)
A. 135/185#
B. 95/125#
C. 65/85#
Gymnastics Scaling:
Choose two variations from the list below (first easier, second harder). You should be able to complete the reps in 1-2 sets consistently.
Ring Row
Band Assisted Strict Pull Up
Strict Pull Up
Kipping Pull up
Kipping Chest to Bar Pull Up
Box Assisted Bar Muscle Up
Bar Muscle Up
Example A:
Part 1: 4 Strict Pull Ups
Part 2: 4 Chest to Bar Kipping Pull Ups
Example B:
Part 1: 6 Ring Rows
Part 2: 4 Band Assisted Strict Pull Up
CrossFit Group Class Programming Template (WK4/8)
Interview/text by JB
Ever since Emily first walked through CFSBK’s doors in 2017, she’s brought her energy, dedication, and a whole lot of strength – making our community all the better for it. Originally from Seattle, she first found CrossFit in 2016 while searching for a way to push her limits. A well-timed invite from a longtime member (and Strong Sets host!) Maria Heinegg brought her to CFSBK, and she’s been a cornerstone of our gym fam ever since.
A trombonist and singer of “buoyant charm” (as accurately described by Nate Chinen, The New York Times), Emily brings that same spirit to the gym – whether she’s powering through a workout, sharing her love of music, or perfecting the art of napping and popcorn-eating (her – and this author’s – dream AMRAP). CFSBK has been her second home through major life changes; in return, she’s made it a better place with her presence.
Emily, we’re so lucky to have you in our community – congratulations on being our February Member of the Month!
Name (and any nicknames):
Emily Asher
Where were you born, and where did you grow up?
I was born and raised in Seattle, WA
How long have you been CrossFitting, and how did you find your way to CFSBK?
In 2015 I auditioned for one of the premier Army bands in D.C. and when I didn’t make it I realized one of the things I was most looking forward to was basic training. Then I realized I didn’t have to enlist in the Army to get fit so in 2016 I tried a Crossfit gym in Manhattan and loved it. I met Maria Heinegg at that gym and she invited me to come for a Saturday CSFBK class with David. We both joined shortly after in 2017. It was one of Maria’s better ideas.
What keeps you coming back to CFSBK?
The community, excellent coaching, movement variation and not having to think about what I’m going to do for exercise, the confidence I feel from being strong, and more!
What does CFSBK mean to you?
CFSBK feels like my second space outside of home: a place where I am comfortable, challenged, and seen.
How has the gym changed your life?
I’ve gone through a lot of personal and professional renovations over the course of my membership at CSFBK and the constant of the gym has been a life saver.
One actual life saver was when I experienced a violent attack while traveling, and the next morning my most prominent thought was how grateful I was for the strength I gained from the gym so I could confidently fight back against the attacker to protect myself and my friend.
Can you share a memorable experience or achievement from your time at CFSBK?
Too many to count but something that sticks in my brain is when I moved fairly suddenly from Brooklyn to Bellingham, WA for a teaching job in the Fall of 2020. One of my biggest concerns was leaving the gym (in case we could go back). I remember the real intimate sense of connectedness I felt through the online classes where we got to check in with coaches and other members.
What are your current fitness goals?
I want to get a pull-up!
Program your dream workout:
AMRAP: napping and eating popcorn.
Or rowing, sandbag carries, and hang power cleans
Program your nightmare workout:
Airbike, wall balls, mountain climbers
Favorite and least favorite lift:
Favorite: power clean or strongman farmer carry with the handled barbells
Least favorite is probably squat snatch because they’re just not my gift…
How do you spend your time outside of CFSBK? Do you have any hobbies?
I play trombone and sing, I teach a lot of early and middle childhood music at a variety of different schools, I love to do home improvement projects, and I’m currently trying to keep up with my two new kittens.
What are you currently recommending (books, shows, food, etc.)?
After a trip to Suen in the East Village and eating a Macro Bowl, I recommend steaming a trough of veggies, squash, rice, and beans and adding some kind of more concentrated protein then eating it for lunch every day with a delicious tahini miso ginger dressing.
Trevor Noah’s podcast “What Now”
The audio book version of Orbital was lovely.
Any advice for new CFSBKers?
Show up, even if you’re sore. We’re glad you’re here and you’re doing great!
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