Workout of the Day
STRENGTH
Every 90 sec x 12 min (4 Rounds):
Even: Strict Handstand Push-Ups*
Odd: Dual KB Farmers Carry x 45-60 sec
*Alternate Movements each interval for 4 of each, 8 total intervals.
Notes
*Work along the following HSPU progression, listed here from more advanced to more foundational:
A. Max Reps (1-2 RIR)
B. Accumulate Singles
C. Accumulate 2-3 Negatives (3 sec down)
D. Box Piked x Max Reps (1-2 RIR)
E. Tempo DB Press x 10 @ 21X1
If accumulating singles/negatives, keep your work period to about 1 min, so you have time to rest/transition.
If you have…
> 10 unbroken reps: consider adding a deficit.
3-10 unbroken reps: perform A.
< 3 unbroken reps: perform B.
0 strict reps: perform C, D, or E, whichever allows for full ROM practice and controlled movement.
Note your reps this week; goal is to add a rep each round in the following exposure.
PARTNER METCON
For Time
90 Cal Bike
40 Wall Walks
Notes
In this workout, both partners will be working the entire time. Divide the work as desired, trading back and forth as you like.
For example: Athlete A performs 5 wall walks while Athlete B accumulates calories on the bike, then switch places.
It’s possible that the work will not be finished at the same time. For example, if you complete the total wall walks first and have bike calories left over, trade on and off the bike to chip through that as quickly as you can!
Bike: If your team’s average pace is less than 7 cal/min, consider scaling total rep count down.
Wall Walks: If you’re not comfortable doing 4+ full range of motion reps in a minute, scale along this progression:
A. 24-30 full ROM reps (12-15 each)
B. 20 partial ROM reps (10 each)
C. 20 body tightener to angled wall hold (10 each), holding a beat at the top of each rep before walking down with control
CrossFit Group Class Programming Template (WK2/8)
Melissa L under the bar at CFSBK
The excerpt and linked essay below was written by CFSBK OG and alum Melissa Lloyd. In it she shares reflections on the lessons learned from CFSBK coaches (and others) who helped shape her—not just in fitness, but in life. From grief and loss to grit and growth, she talks about what it means to be coachable and to show up for yourself and others with presence and humility. Something so many people who have walked through our gates can relate to. This piece is a tribute to the late Jess Fox, one of our greatest coaches, friends and humans.
What the Best Coaches Teach Us (That Has Nothing to Do With Fitness)
I used to think coaches were for athletes chasing medals. I just didn’t want a gut. But a college buddy bullied me into trying CrossFit South Brooklyn (CFSBK). The first time I trudged through a part of Gowanus that looked like a demilitarized zone after dark, I’d already decided not to come back after the trial class. Years after leaving the school yard, you still never want to let the cool kids get a shot at rejecting you.
David and Fox ran the intro class. Chris Fox had that city edge, and a way of raising one eyebrow that made posturing feel like a waste of time. David was too genuinely nice and curious about the world to dislike. By the end of the warm-up, quitting felt like a less interesting choice. So I stayed for the class. Then I signed up for a few more.
That class started a fitness path I’ve meandered for the past fifteen years. Over the years, a few coaches gifted me little mantras I use to feel a little less stuck in life. Most concepts aren’t technically about fitness—though, thank God, my form and my body are far less of a train wreck than they were all those years ago. The real lessons are about how to deal with myself as I move through the world…
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