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Kettlebell Complex WOD

5 Rounds NFT of:
5ea Windmills
10 H2H Swings
5ea Lunge (contra-lateral load)
10ea H2H Swing
5ea Thrusters

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Our Upcoming Cycle

Monday starts the new mesocycle of training at CFSBK. Here's what to look forward to...

Monday - Bench Press + WOD or NFT

Tuesday - Rest Day/Make Up Day

Wednesday - Snatch + Back Squat + DIY Cash Out

Thursday - WOD

Friday - Rest Day/Make Up Day

Saturday - Clean and Jerk + Front Squat

Sunday - WOD

The goals of the cycle are to:

  • Continue to improve proficiency in the Olympic lifts

  • Incoporate a barbell based upper body strength lift

  • Continue to incorporate longer, challenging WODs

  • Continue to squat 2x/week

  • Include a gymnastics based skill/strength in WODs each week

  • Consistently incorporate lunge variant to bring up unilateral leg strength

This next cycle will lead right into the Open, where we'll put more of an emphasis on work capacity. Expect to see this cycle dovetail into the goals of the next.

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Reader Comments (19)


Just wanted to give a last minute heads up. I'm teaching a "Brand New Beginners" workshop at Bend & Bloom Yoga on Sackett Street, two blocks from the gym, TONIGHT! Here are the details. Come if you've never tried yoga and are interested in starting up!

Brand New Beginner Workshop
Tonight, Sun 12/8

at Bend & Bloom Yoga
708 Sackett Street

info here: http://bendandbloom.com/events-workshops/?options%5Bids%5D=1392&options%5Bsite_id%5D=4186

email me with questions: whitneymhubbard(at)gmail(dot)com


December 8, 2013 | Unregistered CommenterWhit H

today in class, kate asked fox if the back squats are low bar or high bar and fox said something to the effect of, if we still have room to grow in our high bar back squat we can continue with that but if we're pretty much maxed out at the moment to switch to low bar.

i think i still have room to go with high bar so there you go, but i have questions. is one or the other better for building strength? is it that it is more efficient to add weight with high bar but that after a point the low bar back squat is better for fine tuning? if i plateau at some point during this cycle with the high bar should i switch to low bar? i know a lot of people seem to prefer the low bar, but i dont mind the high bar at all--i find it takes less thinking and i can just concentrate on getting down and getting up--i just want to understand the difference, besides the mechanical, and the thinking behind doing each.

also, i'm a little stressed about the front squats. i stopped making progress completely, at a fairly low weight, like halfway through the last cycle. fox, you suggested working on my posture, and im trying, but it's hard and i hate doing it. ill keep at it but is there anything else i can do to improve? if there is a weight i failed at, i assume i should start at like ten pounds lower than that, right? or maybe even lower? i just feel like i'm going to hit my ceiling again and i really, really want to be able to front squat more than ive been doing.

or should i just shut up and wait for wednesday and saturday to ask these questions?

December 8, 2013 | Unregistered Commenterariel c

KB Complex 16-20-24kg all unbroken
Sally Push Up Cash Out Complete!
Fun morning at the gym!

Ariel - the number one thing you specifically can do to improve your FSQ is the stuff I told you to do. Position is the key to everything. It is hard, annoying, and not very fun for most people to work on mobility and pay attention to posture. Welcome to difficult. Also, if you have room on your high bar then just keep at it for this cycle.

December 8, 2013 | Unregistered CommenterFox

8am with Fox. 16-20-24-28 on the kettlebell complex. All unbroken. Thrusters were rough at 28kg. Completed the cash-out. Barely. Mind bogglingly, someone almost completed Sally-up with strict free-standing handstand push-ups: http://youtu.be/vFCe1EmDVRA

December 8, 2013 | Unregistered CommenterPeter

thanks fox.

December 8, 2013 | Unregistered Commenterariel c

Hey Ariel -

Just wanted to add some thoughts about the difference between low and high bar squats.

Where you place the bar on your back dictates your back angle during the squat, which then emphasizes lower body muscle groups a little differently. In high bar, because the torso is (should be) a bit more vertical, primarily the quads are loaded. In a low bar, the back angle shifts horizontally to accommodate bar placement, which loads the hips and hamstrings more, as well as the quads. There is a bit more overall muscle recruitment in the low bar, which is why it's preferred by powerlifters who are looking to get as strong and move as much weight as possible in the squat.

That said, squatting is good no matter what: the choice is individual based on things like mobility, anthropometry and personal goals. Both positions will make you stronger.

December 8, 2013 | Unregistered CommenterMargie

Super fun time with the medicine ball, it was fun catching 20lbs being lobbed at you, let's do more of that! The WOD was a good one for back off week, I did 3-4 reps—I lost count— at 12kg, which was a nice moderate weight.

December 8, 2013 | Unregistered CommenterEvan

Hi from New Orleans. I miss SBK horribly. Been making do with a hotel gym for 2 days now. The last hotel I stayed in at least had a pullup bar, albeit a cockamamie one that didn't allow for a nice normal grip...but if I see something like that in the next hotel I stay in, I won't even complain.

Today I did a little jog on the treadmill, then some Turkish getups (because a hotel with a barbell? yeah, right) with DBs to 35#, and then I made up a little 7 min AMRAP of 20" box jumps and pushups. Except that the box turned out to be a piece of CRAP. It weighs nothing, which means it's not very stable. So now I have bruises all over my legs from when I jumped on the box and it fell over and took me with it.

CrossFit Nola tomorrow for sure! Realizing how spoiled we are at SBK with a gym that's actually open more than 2 hours a day on weekends!

December 8, 2013 | Unregistered CommenterStella

I think I set a lifetime sleeping PR over the last two days. Got some sort of food poisoning or cross contamination on Friday night which proceeded to a attempt and destroy my insides over the last 48 hours. Luckily feeling much better but seriously, that was gnarly.

Stella, please tell Liz I said hi and I'm sorry about laughing at you falling off a box as I read that. :)

December 8, 2013 | Registered CommenterDavid Osorio

I miss the gym! I've been studying like a maniac for finals and haven't been able to make it. Studying for 12+ hours a day for days on end does weird things to the body and mind. Last night I dreamed that I lived at some sort of CrossFit camp, but David wouldn't let me out of my room until I refolded all my shirts in an orderly fashion. I never made it out!

Excited to bench tomorrow!

December 8, 2013 | Unregistered CommenterLily

thank you margie!

December 8, 2013 | Unregistered Commenterariel c

Noon class with the goof troop (Jaclyn, Carissa, and Katie)

Medicine ball warm up was really fun--dragon ball Z with Carissa

Partner Kettlebell complex did not show off my iron woman strength. Started on 12kg which scared the shit out of me on windmills. Organized them, but the large KB over head freaked me out. The goof troop kept playing with different KBs 8-12-16 etc.

Thrilled about the new cycle!

December 8, 2013 | Unregistered CommenterGracie


That sounds about right.


December 8, 2013 | Registered CommenterDavid Osorio

9am with Fox and Arturo. Loved the medicine ball warm-ups. Did the complex at 12kg and then 16kg, although I had to put it down once. Really, really had to focus during those windmills. I face planted a few times during the cache-out, but I still enjoyed it. @Peter - that HSPU version is insane. So nice to be back for the day!!!

December 8, 2013 | Unregistered CommenterRebecca C

Goooooof trooop! well said. ill wear the title proudly.

Today was awesome. Loved the med ball warmup. Got some serious power behind a few of those tosses and almost sent Jaclyn flying backward towards the platforms...still sorry about that.

KB complex ended with 16 kg.

Sallyup was solid for all but 45-60 seconds. Ended up looking like a limp noodle by the end. Whoops

December 8, 2013 | Unregistered CommenterKatie Harpz

@peter - That guy is a former Olympic gymnast, Dave Durante.

December 8, 2013 | Unregistered Commenterk2h2

Huge congrats to Bob S. for taking First place for his age group at the throw-down today!
I also want to publicly thank Josh for showing up to help us warm-up and keep focused from the sidelines. The turnout was great. Lots of people hit PR's today at the snatch (myself included with 125#). I want to encourage any women who would even think for a second about doing this to do it. There was only 2 masters women competing. We certainly have plenty of strong ladies at CFSBK so consider it next time. it was a great vibe. Yes, it was a competition but it was friendly and there was a lot of shared stories and comradery. Certainly won't be my last masters competition.

December 8, 2013 | Unregistered CommenterKeith W.

What Keith said.

Invaluable support from Josh today. Can't thank him enough for going above and beyond for us yet again.

Very fun, very challenging event. My first multi-WOD competition. There is something insidious about programming a 9 minute Wall Ball/KB swing AMRAP with a rowing piece buy-in as WOD 1. Hit 3 rounds plus 5 WBs.

Hit a snatch PR as well. It would not have received the thumbs up at the American Open (bit of a press out) but was 15 lbs above my previous best effort so I will take it. I will say that the judges were pretty generous during this round - there were some pretty interesting looking "Snatches". Wish I had a video . . .

Everything kinda fell apart for me during WOD 3 which was a barbell complex of Deadlift, Power Clean plus shoulder to overhead at 115 lbs. Would love to try it again with fresh legs, shoulders and forearms.

It was a privilege to represent CFSBK with Keith, Bob, Charmel, Chris and Pierre. Great performances all around.


December 8, 2013 | Unregistered CommenterJay R

It is very early but I am really enjoying this new cycle. On the bench did 150 -- felt a little heavy at end. For WOD did 108 reps -- need to watch form on all three exercises.

ATTENTION CODERS and TECHNOLOGY enthusiasts -- I'm leading an "hour of code" event at PS 282 (just up Degraw/Lincoln from the box on 6th Ave) on Friday. 9am to 11am, 4th grade. We'll be teaching them some of the basics of coding using the code.org Hour of Code lessons. Will be a lot of fun, easy, and fulfilling. E-mail me at runderwood5 (at) gmail.com if you're interested.

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