Workout of the Day
STRENGTH
3-4 Sets x 6-8 Reps each side
A1. Back Rack Reverse Lunge
A2. Three Point DB Row
Notes
Perform 3-4 progressive work sets of the couplet. Complete 6-8 reps of the lunge on each side before moving to 6-8 reps of the row on each side.
Use a “slower-down, faster-up” tempo on both movements, controlling the downphase of the movement on each rep.
Rest a little between sides as needed. Rest 30-60 sec between movements.
PARTNER METCON
For Time
500m Row (each)
400m Row (each)
300m Row (each)
200m Row (each)
100m Row (each)
Notes
Decreasing intervals and increasing fun with your workout buddy today!
The athlete more confident in their rowing/recovery capacity should go second today, as they’ll have a bit less rest than the partner who starts each interval.
(Programming Template: Week 4/8 )
Coach Steph adjusting a piked Handstand Push-Up
Help CFSBKer Lester reach his 5k goal to share the Queer Faces of War
It’s been an amazing ride since launching The Queer Face of War in the US this spring, in including an amazing DC kick-off at Politics and Prose with Law Dork’s Chris Geidner and a standing-room-only event at MoMA PS1 in New York with CNN’s Miriam Elder.
I was also deeply humbled by the coverage of the release, especially Kellye Eisworth’s review in the influential photography publication Lenscratch, who wrote, “At once a record of war and a testament to courage, The Queer Face of War reminds us that democracy is measured not only by borders defended, but by the dignity afforded to those within them.”
This has led to some incredible invitations to share the project across Europe this summer. But I need your help to make it happen. Most of the costs of the exhibits aren’t covered by the organizers. I need to raise funds to cover expenses like printing and travel costs—which have skyrocketed in recent weeks.
Please help Lester reach his goal of $5,000 raised for this incredible mission and journey