Workout of the Day
FLOATER STRENGTH
A. Squat Clean, 6-8 sets x 2-4 reps
B. Front Squat, 3×3
C. Rack Supported Single Leg Romanian Deadlift, 4 x 5 ea @ 30×1
D. Wide Grip Bench Press, 4 x 3-5
E. Strict Pull-Ups, 5 x 6-10
Notes
Tomorrow we have rowing, biking, and burpees!
The first four exercises here can be sets across or building, athlete’s choice.
Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.
Pull-Ups: If you missed yesterday’s workout, perform weighted, bodyweight, or foot assisted reps as appropriate and aim to accumulate at least 30 total reps within the session.
METCON
For Time:
550m Run OR 1600m Bike
20 Deadlifts (225/155#)
40 Push-Ups
10 Deadlifts (225/155#)
20 Push-Ups
Notes
Intent <10 min. This chipper should be attacked from the beginning! Go get it.
Run/Bike < 3:00. Scale to 400m Run / 1200m Bike.
DL: Moderate; a weight that allows you to perform at least 8 reps at a time.
Push-Ups: (60 total)
A. 30/15 Reps
B. Elevated
(Group Class Programming WK5/8 )
Today is Charlie’s Birthday! Support her Team for Kids marathon
Hi friends!
I’m turning 44 Sunday and instead of asking for a coffee, drink or a dinner, I’m asking for something a little different.
In 10 weeks, I’ll be running the iconic London Marathon with Team for Kids, raising money to support NYRR youth and community programs. This will be my 7th marathon, which is hard to believe!
Most of you know how much fitness has changed and shaped my life — I probably would not have stayed in this country if I hadn’t stumbled upon the gym. Actually, I almost literally stumbled in a bar into Lindsey Silva, who worked Front Desk back in 2012. She told me about CrossFit and this warehouse she worked out in and it sounded very interesting. I took the Intro Class the following day and the rest is history…without getting too soppy about all of the great humans who have positively impacted my life because of this gym, I’ll simply mention that I even adopted the love of my life, Maisie here.
CrossFit, powerlifting and now running- showing up when it’s too cold or too hot or inconvenient- this builds more than just fitness. It builds confidence, structure, community and lasting friendships. We see that every day in this gym.
Team for Kids helps create that same opportunity for young people across NYC – access to programs that build healthy habits and belonging through running.
If you’d like to celebrate my 44 years with me and support TFK’s important mission, I’d be eternally grateful for a donation of any size.
- $2- for my two years of sobriety
- $5- for the number of miles it takes me to warm up these days!
- $7- 7th marathon!
- $8-for my day of birth
- $10- because it’s a nice round number
- $18- for my long run mileage this week
- $26- marathon distance!
- $35- for the age I feel like I am!
- $44- for the age I turn on Sunday!
- $52- for the number of miles I will have run by the end of this week.
- $82- for my year of birth
- $100- because it’s a nice round number 🙂
Thank you to everyone who has already donated- I just surpassed the halfway mark on Friday- in large part thanks to this amazing community. So thank you all so much for your continued support.
