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Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

Performance: 5/3/1 (3 week)

We are doing a rep out today on the deadlift. Any loss of position terminates the set.

Post loads to comments.
Press e2/6

For Time:
Row 800m
40 Burpees
20 Toe to Bars or 50 Sit-Ups

Post time to comments.

Sometimes, Active Recovery Tickles

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Reader Comments (14)



May 5, 2013 | Unregistered CommenterStella

Yesterday I was paired with someone of whom it was their first class at CFSBK. She asked me if what we were using was the "girl bar or the guy bar." Without even thinking, my
response was "we don't call them that here."

Which made me remember how grateful I am that the coaches, staff, and members of CFSBK don't act like what us girls do at the gym isn't any less significant then what the guys do, and the biggest reason why I am here. Thank you for creating an all-inclusive environment that is fun and challenging for everyone.

May 5, 2013 | Unregistered CommenterAmy

I do call the 33# bar the "lady bar" because the narrower grip is friendlier to my little lady hands, but Amy, I 100% dig and support what you're saying. I love that there is no such thing as a "girl pushup" and that I often get partnered up with dudes who don't act like it's an ego blow to be lifting with a chick.

Deadlifts: 150x3, 170x3, 195x7? 8? dammit, I'm not sure I counted correctly.

WOD 9:45 with situps. I promise I will work on T2B someday, but right now my extracurricular work is 100% focused on getting kipping pullups. I didn't drop to my knees for any burpees, which is good. My goal from here on out is to do all my burpees strict, even if that means a WOD takes longer than I would like.

May 5, 2013 | Unregistered CommenterStella

10am with Fox
125lbs deadlift, 15+ from last week. Must be having an extraordinary good day for such a jump. OR I didn't calculate my starting weight properly last week.
WOD 10:40, slow and steady. I'd like to do quick and steady at some point this year though...

May 5, 2013 | Unregistered CommenterMichelle B.

Pacing question. Will there be margaritas at open gym tonight?

May 5, 2013 | Unregistered CommenterCrystal

im a huge fan of the standardized warm ups! i'm alternating between the two and even though my pull ups are still years away, my push ups feel closer than ever!

May 5, 2013 | Unregistered Commenterariel

11AM with MeLo

Deadlifts with Stephen (sp?)
135x5 185x4 210x3 240x3 270x6

Worked hard to maintain back position throughout, also working on keeping a neutral neck position, I think it's actually helping me engage my traps, feel like i'm pulling my chin and shoulders in and back simultaneously. Was told the stripper-butt came back a little when I got to 270, need to keep more conscious of getting hamstrings on tension before the pull.

WOD also with Stephen:
Row in 2:52 with a power 10 to start and power 5s and 400 and 200, finished in 7:58, had to work to get those T2B done.

May 5, 2013 | Unregistered CommenterTodd

Massive OLY day at Garden City

Clean and Jerk
305 (PR)
315 (Cleaned it, PR. Missed the jerk) FAIL

Snatch: 5x3@80% (205#) First time doing triples. Very Hard

Back squat (as in HIGH BAR)
5x5@335# (seeing cross eyed by the end)

May 5, 2013 | Unregistered CommenterJakeL

Noon class with MeLo.

DL with Everett.
[135x5, 185x4, 225x3, 285x1] 315x5

WOD in 9:10. Casual pace on the erg, happy with the burpees, but T2B took a while.

May 5, 2013 | Registered CommenterRyan

all good comments today.

I was supposed to go heavy single on Snatch and Clean and Jerk today but my smashed finger prevented the former.

Clean and Jerk: 200lbs x1

2lb PR. I'll take it!

Feeling old and creaky today. Happy that despite not feeling great I was able to put this up.

Everyday is a magical day at CFSBK

May 5, 2013 | Registered CommenterDavid Osorio

Felt good

WOD in 8:11
Finished the Burpees right around 6:00 bit then McD said "go on and get the fastest time of the day" and the wheels fell off. Wah.

Glad I came back in to lift.

May 5, 2013 | Unregistered CommenterFox

Post birthday celebrating didnt keep me from deadlifting and hitting third fastest time today at the Wod. 8:27

219# deadlift ripped out to 10 reps.

Yes to the question of the day. (Not including martial arts competitions)

May 5, 2013 | Unregistered CommenterKeith W

This week marks my first month at CFSBK and I couldn't be more pumped about the limitless challenges ahead. Thanks to all the coaches and new teammates for such a kickass welcome.

May 6, 2013 | Unregistered CommenterJosueD

OG last night
LBBSq: 175x3x3
DL: 205x3, 235x3, 265x3
Press: 105, 120, 135x5

OG from friday:
LBBSQ: 175x3, 200x3, 225x9
BP: 135x3, 155x3, 175x11
PC emotm at 155 (these were much better than last week and felt pretty light)

May 6, 2013 | Unregistered CommenterKevin M.

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