WOD 12.19.19
Performance
AMRAP 5 Minutes:
9 Front Squats 95/65
9 Pull-Ups
Rest 7 minutes, then…
AMRAP 5 Minutes:
6 Front Squats 135/95
6 Chest-to-Bar Pull-Ups
Rest 7 minutes, then…
AMRAP 5 Minutes:
3 Front Squats 185/125
3 Bar Muscle-Ups
Fitness
AMRAP 5 Minutes:
9 Front Squats 65/45
9 Jumping Pull-Ups
Rest 7 minutes, then…
AMRAP 5 Minutes:
6 Front Squats 95/65
6 Pull-Ups (or Jumping Chest-to-Bar Pull-Ups)
Rest 7 minutes, then…
AMRAP 5 Minutes:
3 Front Squats 125/75
3 Chest-to-Bar Pull-Ups (or Jumping Bar Muscle-Ups)
Barbell comes off the floor. Full Cleans count as reps. The first load should begin light for you and progress to something heavy while remaining unbroken throughout.
Post rounds, reps, and Rx to comments.
Week 3 of 8
New Year’s Day Special Event: Yoga, Mindfulness, and Intention Setting Workshop
Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. We’ll begin with a yoga flow (accessible to all levels of experience) before moving into breath work and learn a few simple ways to work with your breath to help bring you back to balance, whenever, and wherever you need it. You’ll also learn a simple full-body relaxation technique that takes only moments, and can be a very useful tool to have during times of stress or indecision.
Intention setting is more than making resolutions, more than wishing and hoping for things to change. Today you’ll set an intention for action as you move forward into the coming year. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lbs,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” You’ll spend some time thinking on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped. You’ll identify a goal you have for the future, and begin to clarify for yourself not only how to get here but why it matters to you.
This community workshop is open to all members and non-members with a $10 suggested donation.
The 2019 Look, Feel, Perform Better Challenge: Register Now!
You know what would pair well with that New Year’s Day Intention Setting Workshop? The 2019 Look, Feel, Perform Better Challenge! Each year at CFSBK kicks off with the Challenge, a 12-week collective kickstart toward healthier nutrition and recovery habits. You can find tons of info HERE!
How To Participate
Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
- Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
- Perform the Capacity Test WOD and record your results.
- Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
- Complete your Post-Challenge submission by March 29th, at the end of the Challenge
- Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.
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