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Monday
Feb062017

Close-Grip Bench Press | WOD 2.6.17

Close-Grip Bench Press

Work up to a medium-heavy set of 8-12 reps. Control the down phase on the bar. It should be slower than the up. If you start to grind on either the descent or the ascent, then end the set. Use spotters on all work sets. Use a grip that's about where you would usually perform a Strict Press, Push-Up, or Burpee.

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Compare with 12.26.16

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Performance
AMRAP 2 Minutes:
20 Double-Unders
10 Squats
5 Chest-to-Bar Pull-Ups

Rest 2 minutes between each round.
Repeat for 5 total rounds.

Start each round on the Dubs. Aim to work at 85-90% and maintain even scores throughout each round. If you can perform Chest-to-Bar Pull-Ups but cannot link sets of 5, then use today to practice them (i.e., do not scale volume).

Fitness
AMRAP 2 Minutes:
20 Single-Unders
10 Squats
5 Jumping Chin-Over-Bar Pull-Ups

Rest 2 minutes between rounds.
Repeat for 5 total rounds.

Start each round on the jump rope. Aim to work at 85-90% and maintain even scores throughout each round.

Post round, reps, and Rx to comments.

The Iron Maidens of CFSBK: Derrian Robinson

The Iron Maidens Raw Open is now less than 2 weeks away! Leading up to the event, we'll be posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. This year, through competitors’ fundraising efforts, Iron Maidens will once again fund the Iron Maidens Stay Strong Scholarship. Last year, Iron Maidens participants raised $30,000, far surpassing the $20,000 goal. This year, our goal is to raise $50,000 to pay for 70% of college tuition for students in the College Prep program at the Bronx-based Grace Outreach. Right now we're at $15,056, and we need your help to make our goal a reality! You can donate to a lifter's campaign by going here.

Last week we brought you Allison K. This week, we're thrilled to feature Derrian R., who trained with Coach Margie and represented Grace Outreach at last year's Iron Maidens event. Derrian went through both the High School Equilvency and College Programs at Grace Outreach, and she now works there as an assistant teacher!

You participated in last year's inaugural Iron Maidens Raw Open, Derrian. How'd it go? Any advice for first-time competitors? 

This is my second time participating in Iron Maidens. My advice to new participants is to take the nerves and use them to power through the lifts. In my first competition, I was extremely nervous. However, it turned out to be one of the best challenges I've ever taken on. I received so much support from other competitors and the new folks can expect to receive that as well. The entire day, from beginning to end, was exhilarating.

What are your goals for this year's competition?

I've set two goals for myself. The first is to represent my organization, Grace Outreach, in my best capacity. My second goal is more personal. I hope to push my body to lift weights that ordinarily I would never imagine I could.

How has lifting impacted you athletically? Personally?

Athletically, lifting has helped me to be more conscious of developing my physical strength and overcome certain limitations. Personally, lifting has made me more confident in assuming challenges that, in the past, I convinced myself I could not accomplish.

News and Notes

  • Photos from last weekend's CFSBK Community Potluck are now up on Flickr. Check them out here!
  • The 2017 CrossFit Open kicks off in just under 3 weeks, with the annoucement of Open Workout 17.1 coming on February 23rd! This year, CFSBK is shooting to have 100 members register for the Open. Have you signed up yet? Well, giddy up!

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Yesterday's Whiteboard: Snatch | Partner WOD
Approaching Life with Beginner's Mind zen habits
The Benefits of Leveled Programming Inside the Affiliate

Reader Comments (13)

6am with Ro and McD

Close grip bench - 215x8 - felt pretty good on this. I need to look up what I did when we did this at the start of the cycle

Metcon - 3 rounds even in all intervals except for either the 2nd or 3rd interval when I went a little faster and got back to the DUs for 10 reps

February 6, 2017 | Unregistered CommenterDan L

Filthy Fifty (aka "The Crossfit Colonoscopy") during AG yesterday:

50 Box Jumps
50 Jumping Pull-ups
50 Russian KB Swings (24kg)
50 Walking lunges
50 Knee to Elbows
50 Push Press (45#)
50 banded Good Mornings (green)
50 Wall Ball Shots 20/10
50 Burpees
50 Double Unders

31:03

Followed by 2 hour nap

Glad I don't have to do this again for another 10 years.

February 6, 2017 | Unregistered CommenterJay-Star

Bench Press: 95 x 5, 110 x 3, 120 x 3, 125 x 3 x 2.
Pauses included until the last two sets. PR for a triple - I'll take it.

WOD:
2 rounds + 3
2 rounds - 1
2 rounds - 2
2 rounds - 2
2 rounds - 3
I usually switch grip when trying to do C2B and alternate. Today, one side felt totally unbalanced doing these - hoping that I can figure this out in the next few weeks. On the bright side, I have my pop, lock, and drop DU into squats transition down.

February 6, 2017 | Unregistered CommenterKayleigh

"CrossFit Colonoscopy" OMG Jay. DEAD.

Speaking of dead, I feel like a zombie today. Giving myself props just for making it into 7 AM after sleeping as poorly as I did last night.

Worked to 115x8 on close grip bench. I miss benching and I hope we do it every week next cycle!

WOD was actually kinda fun. After all, when two out of the three movements are high-skill, it's not going to be a true burner metcon for me. Was consistently mediocre until the last round, when I suddenly figured out how to do the double-unders unbroken and got 13 more reps than I had in the prior rounds.

But now I want a nap.

February 6, 2017 | Unregistered CommenterStella

6am with RoDowell

Bench - 135 x 10, 155 x 8, 175 x 8
Felt good today, unlike the WOD.

WOD - totally sandbagged this. Shoulders just didn't want to do this today. Somewhere between 1 and 2 rounds each time.

Make up from yesterday
Snatch - worked up to 145# although 145 was definitely a power snatch. Snatch was feeling pretty good yesterday.

WOD in 17:52 Rx with James.
Split the row 500-550-550-400
OHS set of 15 then 10s with James doing the extra set of 10
Burpees in 10s
I was expecting this to be unpleasant and it met expectations.

February 6, 2017 | Unregistered CommenterSteve

7a w/ McDowell and Ro

Worked up to 105x10 on the bench press. Hit 105x8 last time we did this, which was a new heavy 8. Wanted to jump to 110, but it just wasn’t quite moving this morning. Next time.

WOD: Started with 20 single unders for the first 2 rounds, since DUs aren't totally dialed in. 3 even, then 3+1.

Switched to DUs for the final 3 rounds. 2+18, 2+20, 2+25. The rope slowed me down a bit, but really glad I made the switch!

February 6, 2017 | Unregistered CommenterSteven N

My understanding is that Patriots fans may only use the last :35 of each round to complete their work but still expected to put up more reps. Is that in fact correct?

Went for the class and a half plan today (credit to Sasha for the idea).
Short circuit at 9 with Brett- lots of big fitnessy words and hard work. First time- really enjoyed the class.
Worked up to 8 x 125# on the bench press.
Hungry AF after.

February 6, 2017 | Unregistered CommenterCharlesS

I cannot stop listening to interviews with Mike Israetel after this weekend. He slays me. Dude is hilarious.

February 6, 2017 | Unregistered CommenterK HarpZ

Wasn't in the mood to think for myself this morning and haven't written programming since coming back from vacay yet. So... doubled up like I see all the cool kids doing these days:

SHORT CIRCUIT!
4x:
8ea palloff press
8ea contra-lat 1 arm oh lunge (30, 35, 40, 45#)
8 supinated RR @31x1
8 tricep ext

4x: 1 min each:
WB toe taps
WB thrusters
WB slamball + plank shoulder tap
WB russian twist

Did this with 16# ball. all fun and games until the russian twist. holy hell.

10AM GROUP CLASS
used the warm up time to recover and do some HS walks

CGBP @ 30x1 tempo
45x8, 75x5, 95x5
105x8x2
happy I stuck with the tempo on this. feelin' swole. reps 7-8 were tough on both sets, but not shrugging my traps up as much.

Conditioning:
Did this with 6 alternating pistols per round, instead of air squats, b/c I need to improve my single leg strength.

scores: 2 rds, 2 rds, 2+20, 2+16, 2+20

took a bit to organize the pistols, then it got better. kept regular kip on CTB. generally unbroken, a couple sets 3-2 quick reset.

February 6, 2017 | Unregistered CommenterWhit

10 am class
CGBP
185x8, 205x8, 215x8
Probably had a little more in there.

Perf WOD
2 Rounds across with few seconds to spare each time. This is worse than 8 weeks ago. Pretty much sandbagged this but wasn't in any shape to push it. Also was trying to keep the steak chili and cornbread I'd woofed down right before my 10am client cancelled, down. Success.

February 6, 2017 | Unregistered CommenterFox

@Fox Steak chili is the new pre workout.

Felt cruddy tonight. Coming in tonight was a huge force.

A) BSQ: 8 min EMOM, 3 reps @70%
soo, 8 sets at 175#. Felt easy, it was nice to have an EMOM so i wouldn't spend 1000 hours completing this.
Had the pleasure of lifting uncomfortably close to @Ryan H. The face-off was quite unique.

B) Hang clean: 2,2,1,1,1
Intention was to go heavy. i was being a huge wimp. I got soft in the catch a few times in a row with doubles at 165 and called it quits. I'm still nervous about cleaning heavy sometimes since I got hurt, so it didn't feel like a good idea to push it heavy today.

C) 2 rounds:
25 cal row
25 HSPU
25 cal row
25 Power clean @ 75
14:39
Looked back on my time from last year and it was 13:37. Daaaang. It's all good. I realized i had accidentally worked out 5 days in a row, oops! It's all been a blur. At least I feel like I'm getting the bounce back in my HSPU and they're feeling allllmost normal again. So i'll take what I can get. I think on a better day i would've pushed harder on the erg. Wasn't comfortable being uncomfortable today. The cleans were flying though (10/8/7). I just muscle cleaned them and practiced on a smoother/faster transition to the hang.

A much needed rest day and acupuncture tomorrow. Looking forward to it.

February 6, 2017 | Unregistered CommenterK HarpZ

3 rounds:
10 high pulls with 25# DBs
Wall facing handstand hold accumulate 90s. Accumulated one minute each round.

Bench:
65x10x2, 75x10
Felt some pain in my right shoulder so kept it light.

WOD:
Round 1: 1+9
Round 2-4: 1+30
Round 5: 2

Double unders were a mess. Sprinted to the bar to try to complete 2 rounds (sorry Andrew!) but was only successful in the last round. Did pull-ups instead of C2B.

February 6, 2017 | Unregistered CommenterKLove

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