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Tuesday
Mar142017

Rest Day

High fives: The universal language of CFSBK | Photo by Thomas H.

About That Snowpocalypse (Updated Tuesday at 1pm)

All evening CrossFit group classes and 5:30pm Short Circuit are on! Be careful heading into the gym!

News and Notes

  • We are now offering another Diapers & Dumbbells class on Fridays at 11am! See the program page for more details.
  • Tonight's 4:30pm CrossFit Teens class is cancelled.
  • Tonight's 6:30pm Active Recovery class is cancelled.
  • Tonight's 7:30pm Pilates class with Kristin H. is cancelled.
  • Tonight's 7:30pm Anti-Gravity class is also cancelled. In addition, the first AG Strength class has been postponed until Saturday at 11am.
  • Open Intramural Team captains: Please submit your team's scores to the spreadsheet by noon today!

_____________________
Yesterday's Whiteboard: Close-Grip Bench Press | Deadlifts, Wall Balls, Row
Here's What Science Says You Should Eat Before and After a Workout NY Mag
Overcoming Desk Jobs: Tight Hips Tim Harron

Reader Comments (11)

Blogging from bed!! Because I actually have a snow day!

17.3 redo yesterday: 106 reps w/ 5:29 tiebreak
2 rep improvement w/ 13s tiebreak PR. Just two shy of clearing the round at 135!!! Ughhh. So close. Failed about 6. Need to work on consistency and staying calm at this weight. But still happy I was able to get two into the third! Oh well. Still happy! Stay warm everyone!

March 14, 2017 | Unregistered CommenterK HarpZ

Wednesday's Programming

Paused Back Squat / Paused Front Squat

Paused Back Squat
5-5-5

Paused Front Squat
3-3-3

Pause 2 seconds on the hole before ascending. No bounce. Work up to a challenging but not max effort set. No failing.

Post loads to comments.
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Performance
Every 5 Minutes for 5 Rounds:

30 Double-Unders
15 Toes-to-Bars
5 Hang Cleans 185/125

The barbell load should be medium-heavy and unbroken on the fast end.

Fitness
Every 5 Minutes for 5 Rounds:

30 Single-Unders
15 Hanging Knee Raises
5 Hang Cleans

The barbell load should be medium-heavy and unbroken on the fast end. Scale to Hang Power Cleans as needed based on mobility.

Post work to comments.

March 14, 2017 | Unregistered CommenterDavid Osorio

Are short circuit and AR still on tonight!? Patiently waiting for fitness :P (so is Kevin Y!)

March 14, 2017 | Unregistered CommenterAllie B

And this means the remainder of pm classes are still on? Not that I'm obsessively checking ancient forms of adolescent social media or anything.

March 14, 2017 | Unregistered CommenterMeredith

@meredith lol, me too!!

March 14, 2017 | Unregistered CommenterAllie B

Yes 4:30, 5:30, 6:30, 7:30 and 8:30pm classes are on as well as 5:30pm Short Circuit.

Everything else (Pilates, AG, AR, Foundations) are cancelled

March 14, 2017 | Registered CommenterDavid Osorio

YES!!!!

March 14, 2017 | Unregistered CommenterAllie B.

CFSBK--Midwest
WU: 3x(10 pushups, 10 gob. lunges@#25, 10kb@#40)

Bench Presses: 45x5, 65x5, 75x5, 85x5, 95x5, 100x5x5

For time: 50DL@#155, 50WB#12/10', 50 cal. row. 13:00.

March 14, 2017 | Unregistered CommenterPeter Hoppmann

Thanks so much for CFSBK and the coaches for coming in tonight!

4:30pm
Pause HBBS: 95-105-110 each by 5- gotta control the down
FSQ: 95-100-105 each by 3

Wod was awesome-- with more rest as an incentive, it's easy to really push!! Thought I'd do 93. Probably could have and taken more time. Did 83 and did them unbroken, but it was still extremely challenging. I've loved really trying to ramp up my metabolic conditioning lately- lighter but fast to really get that heart rate going! My plan is to gradually increase weight and keep that same intensity.

Short Circuit was a fun one! Lots of stuff-- always feels great to get a little extra practice with some dumbbell strength, unilateral stuff, and body weight movements!

Thanks again for being open today! I was excited all day to make it to 4:30 and short circuit!

March 14, 2017 | Unregistered CommenterAllie B

6:30 with Kaytee H

CGBP 5x5 @ 115

WOD - 10:23??
Dealifts 10-10-5-5-5-5-5-5 @145
WB's 10-5-5-5-5-5-5-5-5
Sandbagged the hell out of the row.

March 14, 2017 | Unregistered CommenterKevin Y

Is anyone else obsessed with the ridiculous youtube series, "strength wars"? and the related series, "masters of grip strength"?

March 14, 2017 | Unregistered Commenterdave p

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