Deadlift / Handstand Push-Up Superset*
1A) Deadlift
Fitness
3 x 4
Heavier than last 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 5 of 8
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Every Minute on the Minute for 5 Rounds each of:
1) 15 Wall Balls 20/10, 14/9
2) 15 Sumo Deadlift High Pulls 75/55
3) 15 Box Jumps 20″
4) Rest
3rd Scaling Options
WB: 10/8
SDHP: 35#
BJ: 16″ or Step Ups
A little Fight Gone Bad prep and primer today. The Sumo Deadlift High Pull only comes up around this time, so use the metcon to familiarize yourself with it. Box Jumps are Rx’s as a two foot take off. Step Ups are scaled. Aim to perform the reps unbroken for each round and see how far into the minute that takes you. If you don’t finish 15 reps within a minute, then move on anyway.
Post work to comments.
Athlete of the Month: Sasha Slocombe
By Chris Fox
The end of summer brings us a new AOM. Sasha started just over a year ago now, though it often seems as if she and her family have been here longer. She has trained consistently over that time, been coachable, and is always a friendly face to have in a group class. Read on to learn a bit about this yogini and mom of three!
Fox: Hi Sasha, thanks for coming in to speak with me, and congrats!
Sasha: Thank you! It’s such a surprise and an honor. I’m really excited.
Fox: Alright then, let’s get to it. When and why did you start Crossfit?
Sasha: Dustin and I started on July 28 of last year in your Foundations! I teach and practice yoga and had been going to the Y and exercising but found it hard to be consistent. Also, noise was frowned upon there, like even a “struggling to move a weight” noise! My brother was doing CrossFit in Venice, CA, and it sounded like something I wanted to try. I also knew a few people from the yoga community (like Coach Whitney) who were speaking positively about CrossFit, which helped since there was a negative slant on CrossFit in the press at the time about rhabdo killing people. The negative press actually intrigued me since just shortly before that someone had written an article basically stating that yoga was bad for you. Unilateral statements like that are often a sign of BS. All of that plus the fact that this could be something Dustin and I could do together were very appealing, so we did the Intro Class and then signed right up for Foundations.
Fox: I can’t believe it’s only a year that you’ve been here. It seems like your whole family jumped in right away. What about CFSBK made you want to stay and be consistent once Foundations was over?
Sasha: As a woman approaching middle age and a mom of 3, I was very into training in a way that would help me build and maintain muscle and bone mass, which weight training does. A really big factor was that the schedule here makes it easy to make it to class. I don’t have to worry when something pops up at 8am that my workout isn’t going to happen. I can just come later on in the day. Of course, the community of coaches and members are so welcoming and patient, so being a newbie who sort of only heard Latin when people were speaking of Kips and Snatches and ergs and such, I never felt like I wouldn’t be ok. I trusted that if we kept coming, it would get better. One really nice thing that CrossFit has done for my family is that we’ve developed a common language in it. The girls (Xela and Tulsi) have been going to CrossFit Teens since it started and at home, James (the youngest) will set us up and coach us to do Squats and such! It’s a nice thing for us to share.
Fox: That’s great stuff. I’d love to see James’s coaching in action! I know you’ve taught yoga for a while now. Were you always into physical culture?
Sasha: Well I’ve been teaching yoga since 2000 (Sasha was part of the very first Yoga Teacher Training at Dana Flynn’s Laughing Lotus!) and doing it for longer than that, but I was certainly not an active kid. I never played sports and was “the fat kid.” Not so fun fact: I was put into Weight Watchers at 8 years old. That identity started to shift for me in college when I began a yoga practice combined with running. Fun fact: at CFSBK I’m considered very flexible but not in the yoga world! I’m pretty happy with the balance that I have going now though. It’s one of the reasons I’m happy that the girls like coming to the gym. I want them to see a wide variety of people with a broad range of body types who all embody a healthy lifestyle. There are so many ways to become and be strong.
Fox: A fellow Former Fat Kid! I’m glad you’ve found balance and that your family is exposed to it as well. Where’d you grow up?
Sasha: I grew up in Northwest DC and then moved around a bit. I went to Oberlin in Ohio pretty much to not have to take any more math classes. From there I spent some time in Santa Fe, where the weather was great but it never really felt like home. Next was to Big Sur, to live and study at the Esalen Institute. It was so beautiful there and a very interesting time in my life. I spent some time in the Mission in San Francisco and then decided to get my Masters in Social Work at Smith. Finally I moved to NYC in 1998 and have been here since. I first lived here with a college roomie who had just broken up with her girlfriend. I met Dustin at an art opening that year and was smitten. I mean, here he was all Carhartt, long hair, and a motorcycle. Funny thing is that all of his friends asked him why he was hitting on the lesbian chick, the one who was living with her roommate from Smith. Luckily he was not phased, asking what I was doing the next day. I told him I was doing a yoga class and with an accompanying big gesture of his hands said he’d love to come along. We’ve been together ever since.
Fox: That’s a great story. Maybe we’ll get to see a picture of Dustin on his motorcycle with his long hair? Tell us what you do for fun outside of gym life?
Sasha: The gym and family activities take up a lot of time, but I find time to read any sort of book. I’m actually a stoop-book aficionado. I love that I can pick up a new book from someone’s stoop just about any time I want. And anytime we get to travel is great. I teach and practice yoga at Park Slope Yoga Center and also work as a labour doula. My work in both areas is immensely rewarding but also immensely draining since I always have to be “on” in full support of other people. CFSBK for me is my third place, where I can just be myself. I guess this is my main hobby.
Fox: What were some of the biggest challenges you had when you first started doing CrossFit?
Sasha: I already mentioned that it seemed like everyone was speaking Latin, and I never thought I would remember what anything was. That’s gotten a lot better. I relate a lot of this stuff to my yoga practice where after my 10,000th downward dog, it’s still a work in progress, but I sort of get it. CrossFit is a good mix of simple and complex movements, and I decided early on that I would just show up and do it, that I wouldn’t avoid anything. I did privates with Noah for a bit and that really helped to demystify a lot of it for me. I’m still trying to get my first Pull-Up though! If you would have told the 8 year old version of me sulking in gym class, hating every minute of it, that at age 49 I’d be in the gym 5 days a week working on getting a Pull-Up… And again, the community is amazing, which makes it easier to struggle and suffer with this stuff. It’s a little village. I remember one day recently, at the end of “Karen,” Chris looked over at me and said, “ I hate wall balls.” Chris is really strong and could probably be a pretty good powerlifter without doing 150 Wall Nalls, so I asked him why he didn’t take that route. He responded that getting through the hard stuff here transfers to the rest of his life. I think that part of CrossFit really resonates for people here.
Fox: This has been a really, really fun interview. Your insights are spot on. Last stock question: What should we look for in a future AOM?
Sasha: Someone who shows up and does the work in a way that’s right for them. And someone who asks the question, “How can I help my fellow athlete out?” Someone who goes out of their way to be inclusive and welcoming. Luckily there’s no shortage of CFSBKers who fit that profile!
_____________________
Sara Ahmed (-69kg) Clean and Jerks 143kg Hookgrip
Your Sculpted Pecs Are Worthless Vice
Hey 6am-ers, I left a pair of gold earrings with a diamond-shaped clear stone hanging from them at the gym last night. If you happen to come across them please let me know!
Very upset about losing these 🙁 Thank you
Sasha!!! A perfect AOTM. Encouraging, helpful, fun, and superstrong. Love taking class with Sasha and love this choice! Congrats, Sasha!
I was alerted that the earrings were found. Thank you!!
Congrats Sasha!!!! Love talking to you every time you come to the gym and seeing the whole clan! Such a fun, loving and warm personality. A well deserved AOM (as all of them are)!!! ♥
Congrats, Sasha! It's been so great getting to know you and coaching you over the past year. You're so hardworking and attentive to technique, and it's been awesome to see how that has paid off. And you're one of my favorite people to talk books with! It was great to learn a little bit more about you in this interview. 🙂
6am with McD and Ro
Deadlift/HSPU: My hands are pretty beat up from yesterday's C2B pullups, so the deadlifts were very uncomfortable, but I survived. The blog says 70%, but the board said 75% this morning, so I went with the whiteboard.
135×5
225×5
275×2
325x5x3 + 3×10 HSPU
Metcon: I did it. I did all of it.
Congrats Sasha!
Congratulations Sasha! I was just thinking how you should be AOTM, if you hadn't been selected already. It's always a pleasure taking class with you!
6am with RoDowell
Deadlifts: 195x4x3
HSPUs: not happening this morning. I was making decent progress with these, but my shoulder was not happy
WOD: Did it. SDHP is still a very awkward movement, but nice to get a little practice in. Thanks to Val for keeping us moving on time!
Sasha!! Awesome. Great choice AOTM
6am with McD, Ro, and REM
Deadlifts perf 285
HSPUs sets of 6 again. Shoulders smoked from OHS yesterday
FGB style WOD. I think I won. I definitely completed all reps.
Val you saved the class today. Without your leadership, great smile, and commanding voice we certainly would have missed the start times.
YAY FORMER FAT KIDS! Sasha, I can't believe you've only been with us a year. AR with Sasha is so inspiring — she's #BendyAF!
Big ol' 7 AM class. (Yay!) Thanks to Ro for helping me modify on the fly:
Deadlifts: 215x3x4. OMG DUH. I just realized I read that backwards and should have done three sets of four, not four sets of three. I are dumb.
25# DB press x10/round instead of HSPU stuff. Ro advised me to keep things safe and he was 100% right.
The WOD just told me how bad FGB is going to be. Whoa! I did 20# DB thrusters instead of wall balls, since I was nervous about doing 75 of them. I will either do thrusters at FGB, or if that's too much of a PITA organization-wise, I am more than happy to do WBs as singles so I can get more rest 😛
7am McRo
Deads – 250# x 5 x 3
HSPU (1 mat) – 6 / 6 / 7
Finally added another rep on the HSPU. Shawn noticed I really fly through these. Gonna try to take a little more time next week and see if I can get 7s across. Deads were feeling heavy this morning.
Metcon Rx – Occurred.
Finished all the movements between :22-:35. Bounding on a smaller box was awkward. SDHPs are silly.
Sasha! Congrats! Well-deserved. Love seeing you and all of your family. And what a great interview!
Congratulations Sasha! Great choice for AOTM.
I love having Sasha in class! Superb AOTM choice!!! Sasha's strength is incredibly inspiring, and her kindness and warmth that emanates in this interview also lights up our 7 AM class.
WOD today was tougher/sweatier than it looked on paper; I'm grateful for the 65 degree weather this morning that at least makes twenty minutes of cardio much less horrible. Also had to box jump next to Brendan complaining that his box was TOO SMALL. May I have such problems some day.
Thanks for all the love! I feel so lucky to have a home away from home at CFSB.
Congrats Sasha! Always great talking to you in class or AR. I second Stella's description as #BendyAF.
6am with RoDowell
Deadlift 285 x 5 x 3 – No issues
HSPU 8, 6-1, 5-1 with 1 abmat. Was aiming for 8s across with no breaks but my shoulders were smoked from yesterday so realized that wasn't happening
WOD – Did it. Sweated everywhere. Excited for FGB so that we can put SDHP back where it belongs.
Sasha! It's always such a delight to take class with you. A well-deserved AOTM!
Congrats Sasha.
6am.
Deadlifts: 275x5x3
HSPUSs: 3×9 w/ #45 blue plate deficit
Metcon: All reps completed. This was just a friendly reminder how much FGB sucks. SDHP are stupid and 20" box jumps are awkward. I think I missed the box 5 times in the first round.
Yay Sasha!!! Congrats – great athlete and person!
Deadlifts: Started my first set and realized my hand just couldn't do it today for the full set of 5. Reversed my switch grip and did 265x3x2, forgoing a last set.
HSPU: 3×6 with 2 abmats and 2 foam pads.
WOD: All reps happened. Excited for FGB (and terrified as well).
10 am. superset. Say it! SUPERSET!
That's it Jay-Star???????????? Congrats? Someone check his pulse.
Love ATOM, great to learn a little more about another great member.
Nice work Sasha!
Congrats, Sasha! It was always an honor to take your yoga classes back in the day (feels like so long ago now), and now it's an honor to have the opportunity to coach you in class! And just fun to have you and your fam in the gym 🙂
Pre-Class Work:
3 sets:
10 band walks side to side
10 band walks front and back
:10 1 arm HS hold each side. less shifting.
:20 ring support
:15 bottom of dip support
3 sets:
5 ea unweighted lateral lunge with :02 pause. R hip clicking on way up when L side is squatting.
10 ea DB high pull 40#, 1:00 rest between sides
12pm group class with Fox and Mister Brett
3x:
10 SDHP
7 plate lifts, 10kg (i have no idea what this is actually called…)
DL:
195x5x3
first set dead stop. so hard, but looked fine. next two touch and go. ohhhhhh so much easier!
HSPU:
box piked
3×10 reps
Conditioning was fun!
WB: scaled up to 16#, done unbroken in about :30. probably shoulda gone for 20#
SDHP: unbroken, about :20
Box Jump: bounding, about :20-:24
10am with Ro today. Did 165#x5x3 for the performance programming today, and 7 reps of piked HSPUs with 1 ab mat.
The real reason I'm posting today is because, for once, I have the same score as all the strong, fast, Crossfit-ty type people for the WOD: I did it.*
*It was horrible and I thought about stopping from the 2nd round on.
@Brad – you are right sir, I'm a little verklempt. While I am happy for Sasha, I still feel a bit disappointed that I wasn't named AOTM for the second time this year. Trying to keep my head up ….
CAGE FTW
I've had the pleasure of coaching Sasha (mother hen), Dustin, Xela, Tulsi AND James! Im so happy to recognize Sasha and her whole family and think she's a great example of the CFSBK spirit! Looking forward to years to come of working with them!
Congratulations Sasha!
mobility and pullup work pre class- 4-3-2-1-1 pullups.
DL's: 3x4x215#. up from 180 at the start of the cycle.
2×6 piked hspu and the last was a set of 8.
Wod completed RX- all rounds right at 30 secs.
Couldn't keep the sdlhp's balanced side to side at all- very strange.
good prep for FGB
Congrats, Sasha!
Had a really fun time interviewing Sasha and am stoked to have her as the AOM!
Did the Team Series workouts (all 4 of them…) today with Jess, Jason, and Harpz. Will post more on that tomorrow.
7:30
DL 185x5x3
Hspu 2 sets of 6 reps to 1 abmat and a foam pad plus a third set with three reps and then 1 single to just 1 abmat since David suggested I go for more range of motion even if it's singles. Singles next week!
Wod rx : each movement took about 27-32 seconds. Fun one!
Congrats, Sasha! I can't believe you have only been crossfitting for a year! You are one of the nicest people I know and so are your children! Glad I've gotten to know you!
DL: 190x5x3
Wore a belt since my lower back has been hurting for two weeks.
WOD: completed
SDHPs were the fastest. Lots of no reps on the wall balls but didn't redo them 🙁
I like doing these FGB preparation WODS bc it is my least favorite workout. Maybe this year I'll get more than 7 wall balls in a minute. haha.
Sasha, I have a clear memory of your enthusiasm in a partner WOD during one of your first crush weeks. Cheers to you for being an awesome AOTM + yogi!