Deadlift / Handstand Push-Up Superset*
1A) Deadlift
Fitness
3 x 5
Start light enough to add weight for 6’s next week.
Performance
70% x 5 x 3
1B) Handstand Push-Up
Fitness
3 x 5-10 Box Piked HSPUs
1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet.
Performance
3 x 6-12 Strict HSPUs
1-3 AbMats are allowed as long as you’re getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.
*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads/work to comments.
Exposure 3 of 8
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5 Rounds For Time:
15 Wall Balls 20#/10″, 14#/9″
270m Run
Post time and Rx to comments.
Behind the Desk: Toni S.
You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.
Last time, it was Greg C. And now (drum roll, please), introducing one of our newest front deskers…
Name: Toni Smith
Where were you born and where did you grow up? I was born in Essex, England, just outside of London. I grew up in Essex and moved to the US when I was 18 to play soccer at LIU-Brooklyn.
How long have you been CrossFitting, and how did you arrive at CFSBK? I just started CrossFitting! My roommate Katie E. (who’s kills it btw) is addicted and I guess I had to jump on board! And I LOVE IT!
Did you have any mentors or heroes growing up? Thierry Henry! He was my idol and hero! wanted to play soccer like him!
What’s the first movie or album you ever loved? I’m From England…. Spice World!
You have friends or family coming to visit from out of town. What do you take them to do in NYC? Down to Brooklyn Bridge Park to check out that beautiful sky line and then to walk the Brooklyn Bridge!
What are you up to when you’re not at 597 Degraw Street? You can catch me behind the desk or on a bike at SoulCycle, napping, on a soccer field, napping, or running the bridge. Most likely napping though.
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Yesterday’s Whiteboard: Snatch | Row, Box Jumps, T2Bs, Burpees, Muscle-Ups
Does Your Training Philosophy Align with Your Goals? Break Parallel
Racism and the American Pit Bull Current Affairs
Yesterday:
About 1.5 hours of spikeball
Snatch Balance
Worked up to 185
Failed 195 and called it there
LEADERBOARD ATTEMPT
Max Distance Handstand Walk in 3:00
Using the 4' mat segments ala CrossFit Regionals/Games competition meaning that if you come down before clearing a segment you move back to the last successfully completed segment.
160'
I think with some training and a better strategy 200' is possible for me… maybe. Pro Tip: don't argue with your judge mid test, haha. Sorry Ro
Fun to do this with Bobby!
6am with McD and Ro
Deadlift/HSPU: My hands are turning into hamburger which made holding onto the bar very uncomfortable, but otherwise this all went smoothly.
135×5
225×5
315×5
10 HSPU
315×5
10HSPU
315×5
12 HSPU
Metcon: 9:23 Rx. Doing the wall balls outside certainly cut down on transition time, but I was sucking wind by the end.
Early early OG:
I've been wanting to do a squat ladder for a while now. Be careful what you wish for!
HBBSQ:
95×10
120×8
145×6
165×4
185×2
195×2
165×4
150×6
140×8
115×10
The 140×8 was by far the hardest of those! My legs don't work any more.
Followed by superset x3 of:
DB bench 40×10
Kroc row 45×10/side
I get to do my first ever BENCH ladder on Wednesday. I'm scared. Hold me!
6am with McRo
Deadlift – 235# x 5 x 3
HSPU (1 ab mat) – 6 / 6 / 5 + 1
Didn't rest enough between sets and the HSPU suffered as a result. Failed my 6th the last round and had to kick back up to close it out.
Metcon Rx – 9:22
It was nice outside this AM. I like working outdoors.
6am with Ro and McDowell
305x5x3 on the DL
12 across on the HSPU – deficit next week
8:33 on the metcon – done outside next to Brad, which did cut down on transition time for sure
7am with Ro, McD and some Tracy Chapman
Deadlift 275x5x3
Handstands 3 sets of 6. Try 7's next week
WOD – 8:07
Embrace the burn
8 a.m. w/McDowell & Huey Lewis & The News.
DL: 235x5x3. A little loss of form this a.m. Wasn't in the right headspace.
Box-piked HSPUs, no mats: 6×3. Felt OK. Up in volume next week.
Metcon: 11:25 Rx'ed. Did not embrace the burn. Instead no-repped myself a few times on the wall balls and took too long with the transitions. Was a glorious day to be running, though.
6am with RoDowell
Deadlift 275 x 5 x 3
HSPU 3 x 7 with 1 abmat
HSPU are feeling better. Hopefully towards the end I can get 6s across with no abmat.
WOD in 10:14. Being inside with longer transition times depressed me so I ran slower.
6am.
Deadlifts: 255x5x3.
HSPUs: 8-8-6 with blue plate deficits. Started with conservative 8 rep goal w/ the deficit and then fell off the wall on the last set.
Metcon: 9:32 Rx. Only good thing about running is it involves no thinking.
mobility work and then 2-1-1-1-1 pullup pyramid. Hey, this fitness stuff works!
8 AM with McDowell + Huey.
DL: 165x5x2, 175×5
A little surprised these went as well as they did after doing DT yesterday, but it felt really good-
Box piked HSPU 3×6.
rowing WOD in 10:03. Wanted sub 10, but was happy with that. wall balls all unbroken until the last set 8/7 with a few no-reps for height.
Deadlifts: 255 x 5 x 3
HSPU: 3 x 6 with 2 abmats and 2 foam plates under (trying to slowly increase the range of motion. Didn't hit full depth on the last set for each rep, but deeper than if I had stuck with all 3 abmats.
WOD: 10:30 Rx. Kind of wish I had made it to 6am to have tried to push the pace with Steve. Next week.
7 a.m. with McDowell and Ro.
DL: 175# X 5 X 3
HSPU: 8-7-6 with two abmats
Went 20 pounds lighter on the deadlifts to work on my form and it seemed to work. McDowell corrected me on the second lift and told to stop lifting my shoulders/shrugging at the top.
WOD: 10:12 Rx. James embarrassed the 7 a.m. crew.
6am with McRo.
Deadlifts: 335x5x3. Happy to be deadlifting for the first time in awhile (longer if I don't count touch-n-go). Started out feeling heavy, but each round got easier.
HSPUs: 6-6-6 with 2 abmats. Definitely want to try 1 abmat next week for at least 1 round.
Metcon: 10:23 Rx. Wall balls are the rest period from the running.
7 am with McDowell and Ro
and James A singing along to Tracy Chapman while he subbed in for Brendan
70% 5×3 DL at 125. Hook grip got slippy on the first set but fine from there. HSPU – one warm up set of 8 with 2 mats then 7-7-7 with 1 mat and a 10#plate.
13:22 on the WOD. I had the furthest corner inside, which helped me catch my breath to do wall balls unbroken. 14 lb ball and I counted everything over 8 feet but tried to hit 9 for the first 2 sets.
All y'all – we're hanging out tomorrow night after AG and the more the merrier. Join us at Threes around 8:30!!
6am with RoDowell
Deadlifts/HSPUs:
295×5
6 HSPU w/ 1 abmat
295×5
6 HSPU w/ 1 abmat
295×5
6 HSPU w/ 2 abmats
WOD in 11:11 rx. Runs were slow.
Deadlift
275,275,275×5
(Moved smoothly, but that's ~70% of 390 and I don't think my 1RM is anywhere near that. Should I reduce weight?)
Handstand Push-Up
3×8
(Last 3/24 kipping)
WOD
5 rounds
15 Wall Balls
0.2 Assault Bike
(Nowheres can hiding! I can't even hide my tears behind my hair anymore damn it!)
12pm sweat fest.
1a)Deadlifts: (135×5, 185×4, 225×2) 240x5x3
-first set touch and go but those were pulling me forward out of position. Switched to dead stop after that. All hook grip today and felt much better than last week. Up 5# next week.
1b) strict hspu's. 3×8 with 2 abmats
-might try to do 1 abmats plus a 10# plate next week and aim for 6's.
2) 5rft: 15wb, 270m run
11:10 rxd
-all wb unbroken except for the last round which I broke in 9-6. The heat killed me today and I really contiplated stopping after round 3. Nice to partner with charlie today and then have her overcome me in the wod. Also helpful to have Whit lead the way in that last run which i definitely wanted to walk.
Nice chill noon class with Fox. Did my DLs at 155# for 3×5, and added a rep to my piked HSPUs. Got 7 reps per round on a 20" box with one ab mat. Then rxed the WOD with a glacial pace of 13:40 – but I did the wall balls unbroken which I basically take to mean that I'm awesome at Crossfit. Also chose the wall ball station farthest from the door so I would get a nice walk/rest in each round. I know how to game this stuff, guys.
Old age has really gotten to Dan L… he didn't come in first place for the WOD! *gasp*
12pm yes it was hot.
Always an honor to share a bar with Lady Fox.
Deadlift 240 x 5 x 3- felt good.
HSPU's- not so good this week. Somehow I'm getting worse at these?
1 x abmat plus 10# plate- 5,1 then 4,1,1. I was able to do all of these unbroken last week…hmmm then I did 2 abmats x 8 for my last set. It's not even that big a difference! Go figure.
WOD in 11:01 Rx
Wallballs unbroken. Chased Jess for the whole thing and somehow finally caught up on the last round. Walked out of the gym to catch my breath- just couldn't bring myself to run that bit after the first round. My lungs felt like they were the size of peas. Need/want to get better at running. Have I said this before?
Came back this evening to practice the Flex complexes
(Power)Snatch + 2 x OHS
85/90/95/100- only 1 x OHS at 100# but I think I might have it on game day.
This was cool because I couldn't manage the OHS at 90# on Saturday.
(Power) Clean + 2 x Front Squats
95/105/115/125/135M x 5!!
Just could not commit. I should have this weight though. I'll try, try again.
Hip definitely feels a bit 'off' from the saturday incident, so decided to not do anything too dynamic today with my hip.
Warm up:
line drills, half roll downs, hollow/arch, 1 arm HS, monster walks, banded squats, etc. etc.
3x:
5 ea lateral step up (24")
1-arm OH Carry L @ 55# (4 lengths of the gym… need to measure. but did 3 lengths last time)
1-arm OH Carry R
*rested 1:00 b/t sides on the carry
DL:
95×5, 135×5, 165×2, 185x5x3 – hook grip, dead stop
-slightly soft on 4-5 of last set
-it's been SO LONG since I deadlifted anything heavy (above like 155 in a WOD)
HSPU:
3×6 on box, no abmat. focus on elbows in and head way forward, hips high, squeeze heels/butt. combining this with negatives and heavy DB press is where it's at for me right now.
Conditioning:
4 RFT
15 slamball
4 strict pull-up
:20 hollow hold
7:45
those "strict" pull-ups got real weird. never underestimate how tired slamball makes my arms.
Then:
Freestanding HSPU: 3×3 with 1 abmat and light assist from Charlie/Jess! oh except I came down on the last one and had no gas left in the tank 😉
Snatch: HS
286
Overhead Squat
334
*First time ever going for a heavy OHS.
Front squat
374
396F (??, weak)
4 RFT
400m Run
16 CTB Pull-ups
9 Strict HSPU to 4' Deficit
20ish. Clock got restarted sometime during my last run…
Deadlift: 180x5x3
Got a little soft in my lower back on reps 4 and 5
HSPUs x6x3 with two ab mats. Didn't touch my head on some of the reps. Shoulders were so sore from ring dips I almost skipped out on these all together.
WOD in 12:42 I think
Did not push it on the run. Walked to and from the door each round, but at least I was able to do wall balls unbroken. `
I finally made it back to an Oly class. It was so much fun to focus on snatching for a significant chunk of time.
I started out working on the cue that Frank threw out last time I dropped in — something like "jump as high as you can." Doing innumerable triples in this way at about 80% is a workout.
Today this cue evolved into — "toss the bar as high as you can." I needed to loosen my grip on the bar, to "let the bar fly." I was stopping the bar's momentum in my effort to get under by being tight in my arms and in my grip.
The next cue was earth-shattering (this time). It was the old "keep your arms and TRAPs loose." Heard it a million times. Never once truly did it …until TODAY!
I keep my traps so tight (pretty much all the time), and in doing so, when it's time to shrug and reverse directions — I'm already perma-shrugged! The result? No ability to pull under with speed.
I hit the best snatch of my life on my last attempt today. It was 93#… about 80% but one of the best feelings. So I'm writing all this to remember why I lift. And to remember the things that went well so I can do them again.
I have to:
1) keep my arms and traps LOOSE; and
2) toss the bar through the ceiling with my LEGs
I also need to do this a lot more often.
I then did 3 sets of 6 squats at descending weights — descending because going to full depth, pausing, and keeping my hips underneath me all the way up turned out to be not doable for 6 reps at 70% of what I consider to be my 1 rep max high bar squat. 143 x 6, 113 x 6, 93 x 6
I rode home remembering how much fun it is to get a workout this way… giving everything to practicing a skill. It's nice to find the joy in going through the motions instead of feeling "glad that's over."
Certainly there are times when it feels good for things to suck and to get through it. Other times it's really nice to work hard without wanting to die the whole time — maybe even feeling like you have a few more in you. And sometimes it's best to post this kind of stuff as late as possible so as few people see it as possible 🙂
Mixed this in throughout the day on Tuesday
Deadlift
315x5x3
HSPU
8-8-8
WOD with .5 miles on the Assault Bike in 10:23
All WB unbroken but tenths of a mile tick off slowly