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Rest Day

From our Instagram account: "Still time to sign up for the 2017 Look Feel Perform Better Challenge! Three months to fine tune your nutrition, training, and recovery. We're also hosting bi-weekly nutrition info and Q&A sessions for all participants. Check out Chas C.'s  incredible transformation from last year! Sign up at the Front Desk today!"

The Look, Feel, Perform Better Challenge Checklist

The Look, Feel, Perform Better Challenge started yesterday, but you still have until January 5th to sign up! Want to get chiseled like Chas? Complete the following steps in order to participate and be eligible for prizes:

  • Sign your name on the big list in the community area of the gym.

  • Buy-in of $30 cash, given to Front Desk staff.
  • Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2017 LFPB Challenge Entry Form HERE.

  • Perform the Test WOD and record your results.
  • Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.
  • Complete your Post-Challenge submission by 3/28/17 at the end of the challenge.
  • Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/8, 1/22, 2/5, 2/19, 3/5, and 3/19).

Don't forget to save the date for the CFSBK Community Potluck on January 28th. This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.

Want to Explore the World of the Rings? 

Join guest gymnastics Coach Ken H. as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.

Class Outline:
Inverted Hangs
Back Levers
Ring Routine

When: Sundays in January from 6-7:30pm (1/8, 1/15, 1/22, and 1/29)
Cost: $80 for four weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies or 3 for gents

The class is capped at 8 participants and sells out very quickly, so don’t think twice! Register Here!


More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.

Yesterday's Whiteboard: Push Jerk | Partner WOD
Danny Broflex: Leg Day CrossFit
How New Years Eve Came to Times Square Atlas Obscura

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

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.

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 3 of 8

AMRAP 10 Minutes:
30 Double Unders
15 Power Snatches 75/55
*Bias larger bumps on smaller bars if you're going to bail, or avoid bailing.

AMRAP 10 Minutes:
30 Single Unders
15 Power Snatches 55/35
*Bias larger bumps on smaller bars if you're going to bail, or avoid bailing.

The Power Snatch is meant to be in the light side but in the spirit of prepping for the Open, if you can do the Rx'd weight then go for it.

Post rounds, reps, and Rx to comments.

January 2, 2017 | Registered CommenterDavid Osorio


Ring Dip Practice

25 pull-ups
50-calorie row
100 alternating lunges
50 box jumps
25 pull-ups

January 3, 2017 | Unregistered CommenterArturo R.

6am doing Wed's with McDowell

Step-ups: 3 x 8 at 95#. These were tough and my right leg is significantly less balanced then my left.

WOD: 5 + 43 Rx. Tough one, I was hoping to break 6 but was smoked from yesterday's deadlift workout.

Happy New Year!

January 3, 2017 | Unregistered CommenterMichael A.

6am with Jess doing Monday's Work

S2OH Work @ 115#
10 / 10 / 10 / 6(?) / 10 - I suck at cycling these and that 4th set was getting really wild. By the end it seemed like I was dropping under more and push pressing less. Other movements were fine and done <0:25.

Metcon @ 155# in 11:35
185# probably would have been fine but the volume had me wanting to keep it more conservative.

January 3, 2017 | Unregistered CommenterBrendan B

6am with McDowell

Step ups at 75# x 10 x 3 each leg. Just holding the front rack on these kills my wrists

WOD - 3 rounds + 31 Rx. 14 shy of the last time we did this but my engine is severely lacking right now.

January 3, 2017 | Unregistered CommenterSteve

Back to 7 AM, did Wednesday's work. Fox, that was mean of you to program high-volume deadlifts right before step-up work! My glutes are en fuego!

Step-ups 57x8x3. I basically chose 57 instead of the 58 I was planning for so that I could keep the same barbell for the WOD. I'm lazy like that.

Chins 5,5,4.

WOD: 4 rounds even, essentially Rx (do I get to count 52# as Rx? I was trying to save the tens, I swear!) Double unders were not quite there today. I'm glad we're getting so much practice with them this cycle.

The AG workout looks brutal. I can't wait?

January 3, 2017 | Unregistered CommenterStella


during the meat CSA pickup on wednesday (6-8:30) I'll have a small number of farm eggs to sell at $6/dozen. CASH only :)

January 3, 2017 | Unregistered Commentermichele

Lil late morning session

Jeffersons at 165x5x3 and shoulder openers x5x3

1a) Bench

1b) 1-Arm Carry

2a) OH Yoke Carry
245x100 ft x3

2b) Toes to Bar

January 3, 2017 | Unregistered CommenterFox

A. 2 min row, shoulder and hip CARS / range of motion

B. 3x
5 kip swing (bar, rings)
:10 ea single arm handstand
3 bb FSQ @88x1

45x5, 95x4, 125x3, 145x2

C. Front Rack 4" Deficit rvrs lunge :
75x5eax2 (3 sets on L side)

D. 30 minutes, easy:
1:00 bike (52 RPM)
1:00 single unders (fwd/back, single leg, alternating, etc.)
:30 FLR on rings
plus various line drills back to bike

was supposed to do a long EMOM with ctb, but just didn't have it in me today. called the audible and decided to just do some easy work. will see how I feel tmw.

January 3, 2017 | Unregistered CommenterWhit H

6:30 with Whit doing Wednesday

Front rack step ups:

Felt wobbly on the second set, especially on the right side which is weird since I usually favor the left? These are so so boring. But I know they're so so good for me. Boring healthy veggie workout.

Chin ups w/green band: 4, 4, 4, 5

WOD: fitness scale, 5 rounds
Snatches were 10-5 in first round, 5-5-5ish after that. Kept an OK pace but felt winded and a little sloppy by the end.

January 3, 2017 | Unregistered CommenterKate Tk

10 min EMOM:
Even: 10 Arnold press 17.5#
Odd: 4 pull-ups

10 min EMOM:
Even: 8 bent-over rows 63#
Odd: 10 incline bench press 20#

10 min EMOM:
7 thrusters 63#
8-10 T2B

5 sets:
10 cal AB : 58-61 avg rpm, last 2 : 70+ rpm
8 back extensions on GHD, :02 hold at the top
12' handstand walk -- last one in 3 attempts

Crossover Symmetry: Pull Down, Wy Neg, Snow Angel, ATYT

5 sets of ring False Grip holds (grip in / out) :06-:10

January 3, 2017 | Unregistered CommenterLauren

My after-school clubs don't start for a few weeks, so I can make it to the gym by 5:30 which means all the body weight exercises!

5:30 short circuit--> fun to put the Assault Bike in a workout. I am not good at it. Also fun to do bicep curls in a crossfit gym. :)

6:30 AR hit all the sore spots and the funny bone

7:30 AG Thought I dropped into pilates instead thanks to the ab warm up :X Also got great advice from Ro regarding my rowing technique. I struggle here a lot and have definitely received a lot of feedback, but framing it like a deadlift, keeping my grip soft to not pull too much with my arms, and not overextending at the top will definitely help.

I feel great!

January 3, 2017 | Unregistered CommenterAllie B.

4:30 with Whit

Doing Mondays work. Partnered with the delightful Worm for the duration. Started with 62lbs on the bar then stripped it to 52lbs after the first round cause we weren't about that life today. Push jerk definitely the hardest part. Did 12lbs with the wall balls which is an improvement for me, hope to get to 14lbs in WODs soon but want to minimize missed reps and face shots. These felt good. Starting to really like the rower. Not too hard, felt like a nice cardio spritz.

WOD in 13:39

20inch box and 95lb deadlifts. So fun! Got the note from Whit to use my legs more in deadlift, I was over using my arms. I think this had to do with my eye position, so once I started looking further down my back fixed itself. This applied to the push jerks as well because I was falling forward on the rerack because I was looking down.

The first couple jumps were a reminiscent of a troll trying to leap up from under a bridge but then smoothed out. In the last round I was almost jumping over the box entirely! Was trying to get my heartrate down in between sets of burpees but realized it didn't feel good to do that and instead preferred a nice steady elevated pace. Accomplished my goal of not hitting my shin. All around rad partner time :)

January 3, 2017 | Unregistered CommenterKarina S

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