BKAthletics

Monday’s Programming (6/6)

A. Warmup
3 Rounds
1 min Cardio of Choice
20 Bande Pull Aparts
12 Cyclist 1-1/4 Bodyweight Squats
5 Russian Babymaker
+
B. Strength Balance
3 sets:
B1. Poliquin Step Up x 15/leg
B2- 20-30sec Tuck L Hang or Weighted Tuck L Hang
B3 Goblet Low Switch Cossack Squat 5/leg (slow and controlled)
*rest as needed between movements
*increase your deficit on the Poliquin step up today if you are feeling more confident and controlled.

+
C.3 Sets
C1 Front Squat @ 11X1 Tempo; 6,6,6
rest 60sec
C2Nordic / Stab Ball Hamstring Curl; 50X1; 4-6reps
rest 2mins
+
4 sets:
Row 250/200m @ Damper 10
30m Single Arm KB/DB Overhead Carry/arm @
5 Single Arm KB Suitcase Deadlift/arm
rest 60sec
5 Single Arm KB Rack Squat/arm
30m Single Arm KB Farmers Carry/arm
Row 250/200m @ Damper 1
rest 60sec

Easter Sunday with these mighty fine humans...❤️

Change Is Challenging...
Change Is Exciting ..
Change Brings Energy..
I am truly thankful to have some new faces in our gym that bring great energy...
While its tough to change gyms, I am glad they have chosen us to continue on their journey...

Onward And Upward ...

MASSIVE Congrats to young gun and old mate for qualifying through to@the quarter finals of the .
This is Jeffs second year in qualifying in the Top 10% of North America in the Open Division.. The man is an affable Machine💪
Stevo comtinues to amaze .. the 2021 CrossFit Games Legend is 66 years young and has been crushing the Open since day dot, leaving his best for last in a BIG finish last week... to come in 64th place in the World💪
Special shout out to 17 years old pup who just missed qualifying in his first year with the Big Dogs... 2023 will be a lock for the young ffella💪
Congratulations you animals... Super proud of you 👏👏👏

This is interesting to me: Over 90% of what the incredible Hadza people in Tanzania eat comes from hunting and gathering around their camps…
And they are insanely healthy, vibrant, happy, and free from so many of the chronic illnesses that plague our society, such as diabetes, obesity, depression, and autoimmune illnesses.
Contrary to popular belief, they live as long as we do, with much greater health-spans…
And they are vital much later in life than western counterparts, climbing trees and hunting all day well into old age.
So I was interested to hear what they like to eat?
Answer: Meat, organs, and fat from the biggest animal they can hunt.
But also understanding how they prioritise food was so interesting and the findings are clear: the focus is on meat, always…
Animal foods first, then followed by honey and fruit, like berries, then a distant 4th would be tubers or roots, most of which are spit out because they are so fibrous…
They don’t even glance at a “vegetable”... 😆🥬
The Hadza live in a way that suggests that organs, meat, fruit, honey, and raw dairy work as a healthy lifestyle… and reminds me that those foods have been the MOST SOUGHT after foods by humans for millions of years.
Could this play a part in what allows their health to thrive. Thoughts? - thanks for your health advice always Paul Saladino, Carnivore Aurelius Liver King - I fear I may have got much of my nutrition understanding wrong in years gone by! 😔

CrossFit Open 22.1 Post Workout Feels...

What a great winter program with this group💪💪💪
We will be kicking onward throughout Spring and have a few spots available for Teens looking to get STRONG to be Fast, Powerful and Agile..

🏋🏽‍♀️Partner Workout Alert🏋🏽‍♀️

Due to the Nor Easter that caused our Saturday Session to be cancelled .. Tomorrow we will make it up in a cracking way..

'Sunday Funday'
1200M /1K Row
100 Power Cleans @95-115/55-75
2400m/2K Bike Erg
100 Front Squats @95-115/55-75
1200m/1K Ski
100 Russian KB Swings @53-70/35-44 #
2400/2K Echo Bike

FLOW:
- Perfect day to hit a longer partner workout , after a rest day yesterday.
- Teammates can do reps anywhich way they choose.
- Small sets, 5,s Key on Power Cleans and 10 Reps a wise chiice on Front Squats ( rhythm breathing top ans bottom.
- Swings you could do 20-25 reps BUT a wise man once said to me ..
'' Small Sets -- Small Rest'
-Quick transitions as always key to success in Team Hitters.
25-30 min expected duration


'08

NEW Foundations Program kicks off Feb 7👍👍👍
▶️ 6 Small Group Classes
▶️Mon - Wed - Fri
▶️ 9:30 am - 10:30 am

Experience The Difference.

We have some great commercial space for lease in our building where BKAthletics Resides!

We would love to have a health and wellness business share our location for a great synergy, but also great for office , Storage and wharehouse use.
Our building is DIRECTLY across the train line from Whole Foods and with hundreds of cars exiting the parking lot daily.... a great advertising opportunity awaits the right tenant.

Please pass this on to anyone you know in Fairfield area looking for some new space and opportunity.

PRICE NEGOTIABLE

1,141 SQ. FT. OFFICE/Flex SPACE AVAILABLE IMMEDIATELY on 2nd floor. PRIVATE BATHROOM, Designated PARKING, Central AIRCON. CONVENIENTLY located IN UP & COMING AREA, near I-95, FAIRFIELD METRO TRAIN STATION, 2 BRAND NEW LUXURY APARTMENT buildings, Whole Foods, Home Depot & MORE.


#06824

Sn**ch...
Always Learning and Refining ...
Never Mastering ..