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Rest about 1:30-2:00 between pulls.
Focus on locking down your pre Deadlift bracing strategy.

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3 Rounds NFT of:
20 Kettlebell Swings
5e Lunges with Kettlebell
20 Hollow Rocks
5 Ring Rows w pause at top

For Time:

Run 3 Miles

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SS Doing a Toe To Bar

  • Thank you for all the feedback on programming Friday. We value your input and will address some of the points brought up in future planning. Some interesting points were definitely brought up.  If you've got anything else, please let us know in the comments section.

Back Off Week Format

This back off week used the following basic template. The intention was to transition between the two cycles.  Prep work for the upcoming lifts and a decrease on total volume and intensity to facilitate recovery.

Part 1: Mobility Rx
We did 2-3 mobilizations that would directly influence the focus lift on that day for the following cycle. If any of them felt like a Shaman's blow, take special note of them and integrate them into your pre-class movement prep.

Part 2: Lift
We did a deloaded or positional focus version of the lift in the upcoming cycle. Here you can move a bit of weight but still pull back and trouble shoot positions you struggle with.

Part 3: Assistance or NFT
Mostly assistance or non-timed conditioning.  Mostly a mix of basic movements we use as well as some others that don't come up as often.  Medium volume, lower intensity to facilitate recovery.
The Klokov CrossFit WODs ATG

Reader Comments (34)

And then run 3 miles for time!!!

June 23, 2013 | Unregistered CommenterCrystal

Is it the WOD OR a 3 mile run? (Please say yes...)

June 23, 2013 | Unregistered CommenterMichelle B

not sure if serious about the 3mile run?

June 23, 2013 | Registered CommenterMikey Russo

The triplet is a warm-up, then we Deadlift, then we RUN.

The more you dislike this piece the more important it is to do it. Trust your fitness and enjoy the run.

June 23, 2013 | Registered CommenterDavid Osorio

@MGMT, David et al:

Some more comments on programming.

1. The backoff week was excellent. Great combination again: some drill/prep work for upcoming lifts, mobility and NFT/NFR WODs which definitely got the blood flowing, worked up a sweat, and like the standardized warm-ups, if done seriously and smartly, could contribute toward some strength and accessory work.

2. Partner WODs worked very well: good intensity because they worked like interval WODs and great support from your partner.

June 23, 2013 | Unregistered CommenterSamir Chopra

Here's a thought. Can Sunday's deadlift be programmed on a day before or after a rest day instead of one of the squat exposures since there are 2 of those per week?
I often can't come in on a Sunday and seem to always miss deadlift, which incidentally needs some work.

June 23, 2013 | Unregistered CommenterLauren B

I mostly agree with thoughts on programming.
Love the lifts and strength components. Enjoyed this back off week a lot even though I missed the crush week.

I wouldn't mind more benchmarks and tougher wods in the 8-12 minutes- even after a heavy lifting day. Almost like a crush cycle. its weird cause lord knows im not saying wods after lifting are easy now - especially those fays im slogging through - but i think we can be pushed even more. We can handle it- kick our ass a bit - it's the summer :) we may complain but we always do what coaches ask. That's why I come to the gym. Left to my own devices at home I don't go as hard.

I know logistically it get harder to do some things with big classes but those are my 2 cents.

June 23, 2013 | Unregistered CommenterShawn$

HAPPY BIRTHDAY TO ISAAC G. AND MEL! Hope you two have a fantastic day!!!!

June 23, 2013 | Unregistered CommenterFront Desk

Soooore from yesterday's rings seminar. Even my hamstrings hurt!

June 23, 2013 | Unregistered CommenterAlan O'D

Although I imagine it would take me until approximately midnight to run 3 miles...I'm super sad I'm missing this WOD! I hope everyone revels in the pain and glory. Post lots of comments today so I can live vicariously through you! Kthx

June 23, 2013 | Unregistered CommenterLindsay

Last night I decided that I was going to get up early and do a nice 6-10 mile run to remember why I love running. Then I watched glassman talking about muscle wasting, waited patiently for the new blog to finally get posted-refresh-refresh-refresh, and was relieved to not have to feel guilty about wasting my muscles and still get what I was looking for at the gym. I loved this workout! I initially tried to make Todd do it afterwards so I could bandit his run too.

Missed connections. "My pacer" blue shirt and backwards hat? I don't know your name. You made me work until the very end.thanks! I have no idea what time was either. You? Samir?

Deadlifts I missed this last cycle. Started 1x7 at 125 for 2 then 135. They felt really good and controlled.

June 23, 2013 | Unregistered CommenterCrystal

NIce 9AM class today with Fox and Arturo. My first in a long while.

Deadlifts: 255x1x7 - worked on getting my shoulders externally rotated and keeping back set.

The run was harder than I thought it would be. I was so happy to see 3rd Avenue again.

June 23, 2013 | Unregistered CommenterSamir Chopra

I really enjoy the strength portion of class (and the conditioning parts of it too!). It is intelligent and allows us to progress in a very linear fashion. I am happy that you continue with this. Since you requested some specific feedback-- I would love to see more benchmark/"girl" WODs or longer ones like a 12 or 20 min AMRAP-- similar to the chipper-style WOD we just did during crush week. Even perhaps a hero WOD.

June 23, 2013 | Unregistered CommenterJT

Liked backoff week. I hope we get some team wods in at some point. (Thinking mini FGB)
We don't seem to do much rope work and also to date in the two+ years at CFSBK I've never touched a sled.

Today's run:
A new PR for me...

The heat didn't help but it was catching all but one light that really made it clutch.

Looking forward to the week ahead.

June 23, 2013 | Unregistered CommenterKeith W.

9am w/ Fox and Arturo.

Still not a big fan of deadlift but going to force myself to stick with this cycle. I need to try not to go too heavy and just focus on keeping everything together and not collapsing when bringing the bar back down.

Enjoyed the run through Brooklyn. Think I made it back in around 30 minutes, which would be a new PR for me.

June 23, 2013 | Unregistered CommenterMike W

Deadlift at 145
Run: ~23min (didn't look at the clock with seconds).
Great way to start the day!

June 23, 2013 | Unregistered CommenterKMo

have really missed you all and the gym like crazy these past few months. in short, my life imploded, but i am really hoping to come back this week. pretty sure ive lost any possible strength gains i may have made, but i cant wait.

June 23, 2013 | Unregistered Commenterariel

We miss you Ariel, hope all is well. Come back and let us help you un-implode (explode?)

June 23, 2013 | Unregistered CommenterNoah

Ariel you are on OG to me and I'm so happy every time I see you in the gym.

June 23, 2013 | Unregistered CommenterMichele

I've written and deleted so many posts in the last 2 weeks, just going to go with whatever comes out this time -

Makeup post for yesterday: squatting after AR was great! I felt like I could hang out down there all day, even with 225# on my back. Probably going with another linear progression this time, I have felt pretty strong squatting lately. Accessory work was fun, I thought the front squats would be a break but not so much. My thighs are bruised, I guess I'm hitting the bar correctly... Anyway, I was totally pumped after class yesterday. Friday I felt like crap after class, heart was beating waaaay too fast during the row, so it was nice to have a good day.

I too liked the programming and standardized warmups. I've been shy about putting weight over my head but after weeks of 45x15x3 OHS I'm not afraid to snatch anymore. I'm also glad we did lots of clean work, it seems like the hip drive is the same. So I'm psyched to learn a new lift this cycle.

I prefer longer workouts to shorter sprints. I feel like I'm better able to push myself when my heart rate isn't actually at 100%... OTOH maybe that means I should spend more time doing sprint type stuff, to get comfortable in that zone.

I'm avoiding deadlifts for now but I'm happy to see the 3 mile run scheduled today. I hear lots of people talking about how they hate running, which is too bad because I love it so much. I like crossfit - a lot - but I do miss long, slow distance runs.

@crystal, what was the glassman article? I kind of doubt running 10 miles every once in a while is going to cause all your fast twitch muscles to waste away... Anyway, I went for a training - style bike ride in the park today instead of cfsb, it's been a really long time. 16 months of cf later, it's easy to power my way up the hill and the ride felt fine... Except my IT band was screaming at me after a while. Hello, foam roller.

June 23, 2013 | Unregistered CommenterPckr

Ugh, this run. I seriously thought it was a typo because how could we possibly get that much done in an hour (we didn't, of course) and since when do we run more than a mile at a time at SBK?

You would think the ex-marathoner wouldn't be complaining about this but damn, I was pouty when I saw that it was for realsies. I do not handle the heat well (not to mention my birthday party was last night, which meant I hadn't exactly given myself optimum day-before-workout fuel).

Thank goodness for Mary, who stuck with me the whole way even though she was clearly capable of going faster. Otherwise I probably would have stopped way more times than traffic required. Also, sorry Mary for inadvertently tacking on a couple of extra blocks because a) I am too dumb to realize which way 3rd Street is and b) I am too dumb to realize when I've PASSED 3rd Street. I used to live in Carroll Gardens. There is no excuse. Ugh.

If I were smarter I'd have brought my iPod and some water. Felt lightheaded by the end.

June 23, 2013 | Unregistered CommenterStella

@Ariel - sorry to hear your life imploded! I'm coming back to the gym these days after too many months away. Maybe we'll finally meet and new and old Ariels can lift together! I'm sure we'll both be back to our previous strength soon.

June 23, 2013 | Unregistered Commenterariel kw

Oh shoot. I thought that was you Ariel! D 'oh. Hence my post.

Hey new Ariel - would you consider using a last initial when you post, maybe?

June 23, 2013 | Unregistered CommenterMichele

Ariel! My barbell buddy. I know all about life imploding, you have
my email address - please hit me up and let's yammer. Adore you!! xo

June 23, 2013 | Unregistered CommenterJB

WU left several large puddles around the gym. Goblet lunges w/ 20k bell were more appropriate for greeting the queen--very curtsey-like.
DL @225# seemed heavy but no one said anything about my form so I assume my spine and ass are still attached.
3 mile run--the sun was HEAVY.

So nice to see everyone and even meet an old Madison rocker, Brian.

June 23, 2013 | Unregistered CommenterPeter H.

Finally a good test day!


Here is a video of 165: http://www.flickr.com/photos/cfsbk/9121752626/
171 is my Snatch PR and 165 felt so easy that I thought I'd go for it. Alas, not today.

Clean and Jerk
206x1 (PR)

Here is a video of 206: http://www.flickr.com/photos/cfsbk/9121752594/

Extremely long, but great day at the gym.

June 23, 2013 | Registered CommenterDavid Osorio

Sure. From this day forward ill be ariel c. You guys rock. Looking forward to meeting the original ariel. And jb and Noah I'm gonna take you up on your respective offers to email and, um, explode.

June 23, 2013 | Unregistered Commenterariel c

@ArielC - you better. Just in case: Julie.barnard@gmail.com - no excuses now :) xo

June 23, 2013 | Unregistered CommenterJB

Another fun OG, even though my snatch was all over the place.

95x1,1 115x1 125x1

135xf,f,1 145xf,f,1,f,1

Just couldn't find any balance at the bottom so I kept it light and tried to figure things out. Was catching OK and then losing control forward or backward. Even the ones I stood up I had to fight for. Thankfully watching Crystal get her first muscle up helped me forget how badly it was going!

145x5 185x4 225x3 255x1,1,1,1,1,1,1

Then prowler pushes with SLR and DF. I think 2 with 25# plates, 4 with 45# plates, and 1 with both. Wanted to puke afterward.

June 23, 2013 | Unregistered CommenterTodd

An insanely humid OG-

Power Snatch+Full Snatch
176, 176
216 (PR power snatch)
221( wound up doing a double full snatch here, didnt pull it high enough for a power)

Power Clean+Push Press+Pause Jerk+Jerk

I must have sweated out at least 8 lbs and felt wiped...no squats or pulls tonite.

June 23, 2013 | Unregistered CommenterJakeL

Power snatch
65, 85, 95, 105
Did a mini combo if 3 power snatches followed by 4-5OHS/snatch
Noah noticed on the last set I was high, so ohs were prob high across the board. Was just testing this out after a long time of not having touched this movement.

Did some other warmups/snatch, including DU. They were zen like tonight, almost beat my best #

Fung and Todd convinced me to go a-prowlering. Was pretty tired, so only laid out 7 passes. (Same weights as Todd above) exhausted after this, but was finally able to shake my bad mood.

Also messed around with some kipping, which I seem unable to do smoothly at the moment.

Congrats to crystal on her strict muscle up!

June 23, 2013 | Registered CommenterSarah la Rosa

Active Recovery Day at Open Gym

Strength Work
Snatch pulls

Clean pulls:

Isabel@75lbs in 2:05 all unbroken reps
3.5 minute rest
Grace@95lbs in 4:22. The first 10 reps were unbroken and solid, then it just got ugly and slow.

3 minute rest

Strength work
3 rounds with a 1 minute rest of:
20 step-ups on a 16" box with 95lbs, alternating legs, 1 minute rest

Bike ride home thanks to CitiBike.
Holy hell do my quads hate me while riding.

Thanks to David for the good advice for keeping the bar close during the pulls, it's getting away from me. Props to Crystal on getting her first (and second) muscle-up -- strict no less and they were gorgeous!

June 23, 2013 | Unregistered CommenterDan Rx'd

CRYSTAL!!! Omg amazing! Congrats on the muscle up

June 23, 2013 | Unregistered CommenterLindsay S

I agree with Lauren's suggestion above. With back squats two times a week, each next to a rest day, we have the option to squat 4 times a week. It'd be great to maybe switch the Sat. and Sun. lifting, so that people who can't make it over the weekend would have the chance to deadlift on Fridays.

Also, I'd love to see more of some stuff that we don't do a lot of...I've never seen a WOD involving rope climbs in the last 3 months. Box jumps and wall balls don't seem to make it out much either. I'd be great to spend some time on a more consistent basis dedicated to developing certain basic movements that a lot of people don't have yet, like double unders, toes to bar, handstand, etc.

June 26, 2013 | Unregistered CommenterBianca S.

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