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Tuesday
Jan102017

Rest Day

From our Instagram account: "New custom #CFSBK sandbags for our upcoming Strong Fit programming as well as more fun for CrossFit group! Plus a 100lb @roguefitness sandbag courtesy of @apbozman"

Introducing Strong Fit, a New Class on Saturdays at 8am!

Join us for Strong Fit, a strength program that includes lifting heavy things often. Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. Pick it up, put it down, hold it, squat it, push it, pull it, and move it from point A to point B. Full body functional movements performed at high intensity that will compliment your training and get you stronger. This is fitness in its rawest form.

Join us for the inaugural Strong Fit class this Saturday at 8am!

_____________________
Yesterday's Whiteboard: Push Press + Push Jerk | Double-Unders, Wall Balls, Toes-to-Bars
Is It Better to Sleep In Or Work Out? Time
Weightlifting Complexes: Getting Started with the Basics Catalyst Athletics

Reader Comments (13)

Wednesday's Programming

Front Rack Step-Ups / Chin-Ups Superset*

1A) Front Rack Step-Ups

Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).

1B) Chin-Ups or Supinated-Grip Body Rows

Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.

Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment. Start and finish the superset with a set of Chins to get all 4 sets in.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). 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 work to comments.
Exposure 4 of 8
_____________________

Partner WOD

Performance
AMRAP 6 Minutes:
Calories Rowed
AMRAP 5 Minutes:
Handstand Push-Ups
AMRAP 4 Minutes:
C2B Pull Ups

Break up sets as desired with the goal to keep moving as much as possible.

Fitness
AMRAP 6 Minutes:
Calories Rowed
AMRAP 5 Minutes:
Push Presses 95/65
AMRAP Minutes:
Jumping C2B Pull Ups

Break up sets as desired with the goal to keep moving as much as possible.

Post reps and Rx to comments.

January 9, 2017 | Registered CommenterDavid Osorio

Yesterday

Monday 6:30pm Group with MelRo's Place

Push Press + Push Jerk
135
145
155
175
185
195

AMRAP 16
24 Double Unders
16 Wall Ball Shots
8 Toes to Bars

7 Rounds + 27 Reps

Got through 5 rounds of the workout with unbroken wallballs which I was happy about.
All Toes to bars Unbroken
Was gassing hard on this workout, took way too long of rests between movements in the later rounds

January 9, 2017 | Registered CommenterDavid Osorio

AG

A1.
Pull Up
3x5

A2.
HSPU strict
3x5

B.
For Time:
Row 400m
25 toes to bar
35 Burpees
45 goblet squats
Row 400m

January 10, 2017 | Unregistered CommenterArturo R.

I am gonna wake up early to get to Strong Fit class on Sat just to lift a 200lb sandbag.

January 10, 2017 | Unregistered CommenterMatt Katz

Hey! I posted some recording equipment in the classifieds but here is the link to the Craigslist post if you are interested! Prices negotiable.

http://newyork.craigslist.org/brk/msg/5945398687.html

Brett

January 10, 2017 | Unregistered CommenterBrett

6am Wednesday things with McD

Step Ups - 65# x 10 x 3
Gonna go up in weight next week.

Pullups - 6 / 9 / 9 / 8
Middle two sets felt great, bookends disjointed.

Metcon Rx(ish) w/ Steve - 220 total reps
Row - 126 cals
HSPUs - 36
C2B - 58
I used 1 ab mat for the HSPU. Need to just be doing these more often in warm ups and whatnot.

January 10, 2017 | Unregistered CommenterBrendan B

Step Ups: 85 x 8 x 3.
According to Joy, I make these look really good and appealing :).

Chin Ups: 5-4-4 (whoops, missed a set)

Deadlift instead of the WOD: 135x5, 205x5, 245x3, 275x3, 295x5
Kipping C2B Pull-Ups between sets: 4 x 3.

Tabata Assault Bike

January 10, 2017 | Unregistered CommenterKayleigh

7 AM w/Jess

Step ups 58x10x3. I thought about doing 63 *just* so I wouldn't have to change weight on the bar, but decided not to be ambitiously lazy in that way. Chinups 6,6,4,4. I feel good about those 6s!

WOD: I guess Dan's and my strategy of 3 minutes each on the rower didn't pay off, since those who switched more frequently got higher scores. Live and learn. I think we got 205 reps total but there was a lot of math going on here so I'm not sure. I did 65# push presses and strict C2B chins. Already broke my promise that I wasn't going to avoid kipping in WODs but I didn't want to keep my partner waiting while I flail on the bar!

HSPUs, I am coming for you. My wrists have HUGELY improved in the last month and a half and I think I might finally be ready to be inverted!

January 10, 2017 | Unregistered CommenterStella

I have mentioned this to a few people in the gym and for some reason decided to look it back up. https://beyondthewhiteboard.com/workout_sessions/6037082.
DJT jr claims he does Murph rx'd at 31:46. That time would place him 6th in an event called the Murph challenge with 1185 participants. I mean, stop. Someone should call him out on twitter and challenge him to come to the gym on Memorial Day and show us how its done.

January 10, 2017 | Unregistered CommenterNate

I have mentioned this to a few people in the gym and for some reason decided to look it back up. https://beyondthewhiteboard.com/workout_sessions/6037082.
DJT jr claims he does Murph rx'd at 31:46. That time would place him 6th in an event called the Murph challenge with 1185 participants. I mean, stop. Someone should call him out on twitter and challenge him to come to the gym on Memorial Day and show us how its done.

January 10, 2017 | Unregistered CommenterNate

6am Wednesday things with McD

Step Ups - 85# x 8 x 3
Moved up from 75# last week. 8 reps is much more comfortable in the front rack than 10.

Pullups - 9, 8, 7, 6
First time I realized we were suppose to be doing 4 sets

Metcon Rx w/ Brendan - 220 total reps
Row - 126 cals, switched every 20 cals
HSPUs - 36, one big set each than sets of 2-3
C2B - 58, most of these were Brendan

Had a flashback to 16.4 coming huffing and puffing off the rower and immediately going inverted. Also really need to work on HSPU and c2b. Always my goat.

Cash out - 100' single arm OH kb carry x 3 each arm - white kb. Shoulders were toast at this point.

January 10, 2017 | Unregistered CommenterSteve

1pm session with McD in the house, who convinced me to start off with a snatch race to 93%. I didn't really realize it was a race until it was over, but it went pretty well for both of us.

(WU: 3 min row, hip CARs and other ROM, bb drills, etc.)

A.
Snatch:
35kg
40
45
50
54
56F (bumped it forward a bit, didn't keep it close and slow to pull under so landed with it fwd)
56 make (123#)

B. Squat:
45x5, 95x4, 125x3, 145x2, 155x1
162x5x3

First set felt decent. Had McDowell watch the second and he reminded me that I was bouncing a bit too much and coming off tension at the bottom. More than I realized, I think. Committed to changing this on the third set and trusting my legs... it went so much better. Have to really focus here. Tension through the last 3 inches of the squat, smooth tempo, patience.

C. Isabel
3:30 RX'd

Did this almost exactly a year ago in 4:55... so pretty stoked with that big of a PR. I imagined I could get it done in about that long if I kept a steady pace and didn't freak out. Now just need to imagine it happening in under 3:00 ;-)

I think to get faster from here it's all about efficiency in my first 15 reps. I was probably over-pulling with my arms and bumping it out in front, which I can get away with at 95#. BUTTTTTT it adds up so in the last 10 my arms feel tight and stuck and I don't have the confidence to get under it quickly so shit gets weird. Missed 1 rep at the end b/c McD was pushing my pace and I lost all tension and didn't get under the bar at all.

Finished with about 5 minutes of cooldown single leg balance and stability work. Need to do single leg strength on another day this wk.

January 10, 2017 | Unregistered CommenterWhit H

9am today:
1a) Sumo Deadlift 200x6x3
1b) DB Bench Press 40x8x3
-will make another 15# jump on deads and 5# on bench.

2) EMOM x 20 Minutes
a) 5 C2B Pull Ups
b) 5 Matador Dips
-all CTB unbroken like last week but not as fluid today. But, my kipping dips felt much more well-timed and coordinated! Hope this transfers to the rings.

6:30pm Today:
3a) 50’ OH Yoke Carry x4 @ 215#
3b) 5 Strict Wide Grip Pull Ups (blue band assist)
-shit is getting real with the OH yoke carry. But, still able to go unbroken for 50'.

4)Bonus Work -4 sets of 10 each: bicep curlz, skull crushers and Russian twists. The swole was real.

Yesterday:
1a) Back Squat 215x6x3
1b) Bench Press 115x6x3

2a) BB Reverse Lunge 85x8x3
2b) DB Uni Press 35x8x3
2c) BOBB Row 110x8x3

3) 5 Rounds
AMRAP 2 Minutes
15 Double Unders
10 Thrusters 75
5 Burpees Over the Bar
Rest 1 Minute. Start each round on the dubs
-This sucked. Got through one full round plus some thrusters (2-7reps) for all 5 rounds. I tripped up every single time on the du's in the second rounds so that was frustrating. Or maybe I wanted to trip up so that I didn't have to do more thrusters...

January 10, 2017 | Unregistered Commenterlady fox

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