January Member of the Month
Happy New Year to our newest MOM family member, Nyah Kshatriya.
Nyah has been one of our members who has been asked to demo movements and hasn't backed down. She's been a part of our community events and she's spent time after many morning classes to improve her skills and strength. The time she's spent after class as well as her always smiling attitude is a reason why you need to take the time to say hi.
Growing up, I rotated through many different sports (gymnastics when I was very young, golf and soccer after that, and then softball, basketball, and Bollywood dance). I was never amazing at any one of these, but the combination of many different forms of movement gave me a solid foundation in strength, endurance, and the ability to learn technical movements. I found out about CrossFit in high school when I happened to watch a documentary of the CrossFit games. I was intrigued by the wide span of activities involved and knew it was something I wanted to try. My family and I joined local CrossFit gyms in Phoenix and loved the community we found there. Now, even after I moved across the country, complaining about being sore after CrossFit workouts is something we all share together as a family.
Personally, I love long chipper WODs and any kind of WOD that involves gymnastics movements. My least favorite movement is a squat snatch (because there's always a split second every rep where I question how lifting a barbell overhead while squatting without falling over on my butt is physically possible). My goals this year are to improve my squat strength and to become more consistent with my bar muscle-ups so that I can start doing them in WODs. For post-WOD recovery, I usually drink a protein shake and then eat greek yogurt, peanut butter, and a banana. Outside of CrossFit, I love reading fiction books (mostly rom-coms and thrillers) and doing anything outdoorsy, like hiking and skiing. I have loved being a part of the KSCF community and am looking forward to working towards PRs in the new year!
Travis' Week of Programming
Tue: Back Squat
Wed: Gymnastics Strength
Thu: Cleans
Fri: Accessory Strength
KSCF Notes
Ice Bath Event with Rachel Lee on Saturday the 13th from 10 am- 12 pm
Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order
Gymnastics Classes coming soon!!
Track your health and recovery with our KSCF WHOOP team here
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf
Strength
Bench Press
Start at 65% work to a heavy 2
10, 8, 6, 4, 2
Then, max DB bench @ moderate to heavy DB 55/35
WOD
"It's All Downhill From Here"
EMOM 16 minutes
1. 12 pullups
2. 40 Double Under
3. 5 Power Clean (185/135)
4. Rest
L3: 155/105
L2: 135/85
L1: 115/65
Comments