Sunday 5.25.25

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 3, then AMRAP @ 85%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×6-8, building or across
D. Deadlift: 3×6-8, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have… Memorial Day Murph!!!

You may superset your main lift with another DB/KB or bodyweight movement.

If you missed Wednesday’s Clean 1 RM day and consider yourself an intermediate or advanced lifter, feel free to go for a heavy single today! Otherwise, use the structure listed above. These are full/squat cleans.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

5 Intervals
30 sec Row for Max Meters
90 sec Rest

Notes
Do not hold back today. Be as powerful as possible in your first interval and try to hang on through the rest.

Even with 3:1 rest to work, this still won’t feel like enough by the final sets. Expect some attrition on your numbers, and don’t be discouraged. Go hard and see what you can do!

CrossFit Group Class Programming Template (WK2/8)

Kelley’s gonna do Murph then hike 3k+ miles over 4-5 months!

Hi CFSBK Family,

I’m soon to be off to start a thru hike (i.e. long-distance backpacking trip) of the Continental Divide Trail. My plan is to go from the Canadian border in Glacier National Park, Montana to the Mexican border near Lordsburg, New Mexico.

They say the hardest part is getting to the starting line, and, having done one of these hikes before, I (mostly) agree. I started specifically training for this hike about two years ago, and I’m not going to lie; it’s hard to stay motivated for a goal so far in advance. But this incredible community has always encouraged and supported my crazing hiking dreams, which has made dragging my butt to class and open gym so much easier. Thank you to all of my fellow members, the coaches and staff for helping me get to the start! And to Coach Whitney: I know I’ll be one of the most physically and mentally prepared people on trail. Thanks for helping me embrace the suck, Whit!

I’ll be around through the end of May, so it’s not goodbye just yet. Below is a quick FAQ about my hike but please stop me if you have any other burning questions! And, if any of you are so inclined, I’d love you to add a song or several to my Spotify playlist. I’ll put it on when I’m slogging up a hill and need an energy infusion!

Thanks, again! XO, Hiker Kelley (trail name: NoSeeUm)

CDT FAQs

States: MT, ID (barely), WY, CO, NM
Miles: 3,100, give or take (there are a lot of “alternates” on this trail)
Time: 4-5 months, starting mid-June
People: I’ll be starting with 4 friends I met on the PCT
Pack weight: 20-30 pounds with food and water
Bears: Grizzlies in MT & WY are no joke. Hiking with people and proper food storage are the biggest deterrents. I’ll carry bear spray but no weapons.
Towns: I’ll hitchhike (promise I’ll be safe) into town every 4-7 days to charge my devices, eat as much food as possible, resupply (food, fuel, TP, etc.), shower, and do laundry.
Food: I will eat calories in any form but carbs weigh the least. The average thruhiker burns 5,000-6,000 cals a day. It’s impossible to eat enough when considering I have to carry it all, so town meals are extra important.
Shoes: I wear Altra Lone Peak trail runners and will likely go through 6 pairs. Runners vs boots because they are lighter, breathable, and dry faster.
IG will likely be how I provide updates, so you can follow me @kkbgotgame. Beware that my posts will be about women’s basketball and Broadway until I start hiking lol!