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Crush Week: "Nate"


AMRAP 20 Minutes:
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 American Kettlebell Swings 32/24kg

Jumping Muscle-Ups are an acceptable sub if you have a few Ring Dips and stability in the catch on the rings. Scale range of motion to up to 2 AbMats and load on the kettlebell as needed.

AMRAP 20 Minutes:
10 Pull-Ups
15 Push-Ups
20 Kettlebell Swings

Scale the Pull-Ups to Jumping Pull-Ups and the Push-Ups to knees as needed. The Kettlebell Swings should be on the heavy side for you.

Post rounds, reps, and Rx to comments.

How have your perceptions of strength changed? “I think the biggest change has been in what I perceive to be attractive, what my body ideal is, and the women I find aspirational and inspirational. We grow up with supermodels and a warped sense of what is beautiful. Becoming strong and caring for yourself as an athlete crushes the impressions I once had.”Coach Lauren

Susan Pittard: Strong Is A Woman

Today we're very happy to bring you a fourth and final installment of CFSBKer Susan P.'s Strong Is A Woman photos. Susan has been running this series for the past few months. With her permisson, we've been reposting some of her photos. We wish we could post them all! Here's what Susan herself had to say about the series:

"The motivation behind my 'Strong is a Woman' portrait series was and is the amazing women and men at CFSBK.  I knew I wanted to shoot a portrait series after being on a 'break' of sorts, having my son. I ultimately decided to focus on the women at CFSBK because being a woman, I am impressed by the women I workout next to and I am especially taken by the pregnant women who fly by me in WODs. I also thought about the diversity of this great community. My goal was/is to show that strength can come in a variety of sizes, shapes, and ages. In gathering quotes from my subjects, I have learned that strength breaks boundaries for most people. Being strong is not only physical but it permeates into one's mental state and creates a wonderful sense of empowerment and well-being for anyone who seeks it. I feel like I have only scratched the surface with this project and I will be excited to shoot more women, hopefully soon. Thank you to ALL the STRONG women who participated and to CFSBK for providing this amazing community that inspires me daily."

Check out Susan's Instagram and website. Go here and here and here for our previous posts.

“My pregnancy has deeply enhanced my admiration of CrossFit moms! I feel so fortunate to be part of a community with incredibly strong and inspiring women who come back to the box, pick up the bar and keep adding weight to it. I am looking forward to flexing my momma muscles while I continue to re-conceptualize what my body is truly capable of."Mary M.

"Having grown up with violence and abuse, being strong gives me a mechanism whereby I no longer feel vulnerable and meek. Becoming stronger has given me the confidence to be who I am in the world without being apologetic."—Jennie K.

"Becoming stronger physically has transformed the way I see myself. As a kid, I never considered myself as an athlete. Now I do. Training and competing in powerlifting has given me so much -- confidence, discipline, new friendships... I love the fact that at 47-years-old, I took up powerlifting and just competed in my first USAPL meet. It's fun to feel like a badass."—Adele M.

Yesterday's Whiteboard: Rest Day
"Goat yoga" Is a Thing, and Hundreds Are Lining Up for It CNN
Mat Fraser: The Making of a Champion Bodybuilding.com

Reader Comments (19)

6am w/ RoDo

First time doing Nate, goal was 10-12 Rounds. Finished 11 rounds even.

Fox is a Beast!!

April 19, 2017 | Unregistered CommenterJames A

You guys I have never posted here before but realized when I was almost home that I had broken CrossFit rule #1 and got so excited about foam rolling I forgot to put the bumpers I used for jumping pull-ups away :( :( I was running too late to go back and atone but a million apologies and thank you to whoever ended up re-stacking those plates!

Did 7am after almost bailing because I thought a 20min AMRAP of anything sounded like a terrible idea. I actually ended up enjoying it. Did fitness scaled to jumping pull-ups and knees on the push-ups. Made it through 8 rounds + the pull-ups and 5 push-ups. Broke the pull-ups into 6 / 4 from the beginning, and push-ups into 5 / 5 / 5. The pacing helped a lot and I was happy to keep moving throughout.

Felt good enough that I think I should maybe not have scaled the push-ups.

April 19, 2017 | Unregistered CommenterChristine

Super late to the party, but had to say how much I appreciated Whit's post - it's awesome for us who feel like so many "easy" things are struggles (DUs! HSPUs! pull-ups!) to see someone that's just so good at everything talk about her insecurities and mental game. I'm not super competitive, but I love the nature of Crossfit - so many different techniques and skills, lots of incremental improvements to track over time, and the concrete feeling that you get out what you put in. I'm very thankful to see my improvements over the past 2.5y, even if those improvements ended up coming in areas that are completely different than what I expected when I started (bodyweight is still similar, but hey I can now C&J my bodyweight).

Tori's story was also amazing - I love realizing that I'm working out next to these people that do amazing things also outside the gym.

Friday & Monday 9am: Short Circuit. Damn it, I'm getting addicted to it, and my rest days are now gone.

Yesterday 6pm-7:30pm AG strength (all the shoulder gains!), then 7:30-8:30pm AG. Managed to kick up to the wall, but wasn't feeling super great throughout the class - lack of rest + inversions made me super exhausted and queasy. Glad the metcon was a well paced one.

April 19, 2017 | Unregistered CommenterDaniel R

7am - Fitness scaling with a 24kg American swings. Really tried to focus on the form help I got from David last week on kipping, and it made the pullups the easiest part of the workout - thanks, David! That said, the KB swings caught up to me and I made it 6 rds + 8 swings.

April 19, 2017 | Unregistered CommenterBrian

10 AM class with Brett, chewing our food and drinking wine.
Managed 6 rounds + 12 reps while doing 7 pullups per round and 20K American swings.
Very happy to get that many pullups in and also that I kept my plan all the way through,
well, except for pushup which were awful- triceps really sore from Monday and these fell apart early.

April 19, 2017 | Unregistered CommenterCharlesS

Surprise Nate PR (yesterday)
Happy bout that!

April 19, 2017 | Unregistered CommenterFox

Thanks for all the comments/responses/feedback guys!!! Feeling warm and fuzzy.

Short Circuit today... also warm and fuzzy, in a very different way...

10 db press @ 21x2 20#
5ea lat box step up @ 41x1
10 band pull aparts
10 lat activation/scap pull-up/and also some side to side stuff
*changed first two movements to that b/c I just did tempo db bench and RDL's yesterday!

Tabata madness:
-kb swings (alt 20kg and then 12kg hand-to-hand each round)
-bear crawl (rough)
-slamball (15# so fun!!!!)
-FC (first 4 rounds 24kg each, second 4 rounds 32kg each... DEATH)

April 19, 2017 | Unregistered CommenterFox

6am with McD

14 rounds plus 1 MU on Nate

A little off my PR, but happy I made it hat far with how my shoulders and triceps are feeling after yesterday's thrusters. Struggles on HSPU from the very first one. I'd like to do this again in a few weeks with fresh shoulders - I think I have at least 2 more rounds in me

April 19, 2017 | Unregistered CommenterDan L

6am with McD

5 rounds + 2 HSPU on Nate (with jumping MU) Also gave myself credit for some questionable HSPU on earlier rounds just to keep moving at all. HSPU were trouble today. No triceps left after Monday's workout.

April 19, 2017 | Unregistered CommenterDan G.

Loved this series by Susan. It gives me all the feels.

@Christine, The management officially accepts your apology :)

PrePrewarm-up CoolUp
Ice cold shower!

Baby Therapy at Diapers and Dumbbells

Some shoulder openers

12pm Group Class with Coach Ro
11 Rounds + 3 Reps as Rx'd

Shoulders and triceps were blasted from Mondays workout so I kipped the HSPUs today which I normally never do, but didn't want to hit a wall. Overall happy with this, it's been a while. My only goal was to do all the muscle-ups unbroken and feel like I moved at a steady clip. Could have pushed the intensity on this but didn't have enough carbs at breakfast (just veggies) and was feeling it about 10 minutes into the workout.

Finished with some DB Curls and JM presses


April 19, 2017 | Registered CommenterDavid Osorio

7a with Ro and McDowell

Fitness WOD scaled to green KB, Russian swings. 7 rounds + 18 reps. Still feeling the thrusters from Monday.

Did pullups in two sets of 5 until the last two rounds, which broke down into three or four smaller sets. Pushups were 6-5-4 throughout. These were slow, but doing descending sets made a huge difference mentally. KBs unbroken.

A day late to this, but shout out again to Whit for that wonderful essay. That you were willing to share it with us is a testament to your strength as both an athlete and a coach. Thank you!

April 19, 2017 | Unregistered CommenterSteven N

Warm and fuzzy fox is the best fox

April 19, 2017 | Unregistered CommenterBrad L

Day off from the gym but realized I could still do a modified Nate at home.

2 jumping ring muscle-ups
4 hspu's
12 Kbs (we only have a 16kg at home so scaled up the reps)
-4 reps shy of completing 12 full rounds. All rounds of hspu's kipping and unbroken except for one when I fell off the wall after 3.
-Tucker did not like me doing hspu's and Molly wanted to give me kisses while doings the jumping muscle-ups. Overall though, they were good (and super cute) training partners!

April 19, 2017 | Unregistered Commenterlady fox

8 am with Ro the arm twister
Nate scaled to jumping bar muscle ups, 1 ab mat for the first two rounds and two abmats thereafter, and 24 kg (first time in a wod) but Russian (always).
11 rounds plus one quick last hspu.

Love seeing all the wonder women on the blog this week. Belated thanks to Whitney for your thoughtfulness and the sharing!

Hey y'all. I'm hosting a gym party on Saturday, May 6th. I told some of you the 29th of April but pushed it back a week. Details to follow but it will be the expected party stuff! Looking forward. See you in the gym in the meantime!

April 19, 2017 | Unregistered CommenterShawn

Er...I didn't post warm and fuzzy stuff.

Coach Whit!

April 19, 2017 | Unregistered CommenterFox

AHHAHAHA. I love it when this happens. #WarmNFuzzyFox

April 19, 2017 | Unregistered CommenterK HarpZ

Warm 'n fuzzy Fox gave me a good laugh in the middle of the day.

Fitness WOD: 6+13 (I think)

I had 5 marks on my whiteboard but was just behind MeLo the whole time who was doing American at the same weight while I was doing Russian and she completed 6 rounds. I think I forgot to mark the 4th round. I need to hire a judge a personal judge to come to the gym with me every day because I'm so bad at keeping track of reps lately. Probably due to lack of sleep.

I broke everything up from the start. I started doing pullups 6-4 but had to break them up more the last two rounds. Pushups done in 5s the first round then 3s and had to do singles for about half of the pushups in the last two rounds. I did Russian swings @24kg and broke them up 12-8 or 10-10. Broken them into three sets one of the rounds.

This was really grippy and unexpectedly bothered my thumb. Good news is I had ZERO shoulder pain during the pushups today after having a second visit to the PT! Hope

April 19, 2017 | Unregistered CommenterKLove

Lol, #WarmNFuzzyFox

Loved reading Tori's write-up. Also awesome to follow her on IG and see all the awesome stuff she does!

Also, thanks for the article, Whit. I often forget that the coaches are all constantly working on weaknesses and growing and getting better and dealing with mental difficulties, etc. It's inspiring! I also distinctly remember watching Whit do muscle up transitions on a green band like it was yesterday. Just did a workout where she was knocking out muscle-ups... so amazing to see the progress in action. I also want to adopt a lot of the advice she gave!

Tuesday: 12:07 with 20# dumbbells. 25 would be RX. I was a wimp and got scared after the warm-up, just stuck with 20#. Obviously a mistake... I might re-do this workout at OG with 25# and see if I can keep a similar pace?

Wednesday: Nate with jumping muscle ups and a 20kg bell: 11 rounds on the dot.
Went with 20kg to make sure I was doing American swings. Good choice. Kept my pace steady. Amazing to watch JB knock out 18 rounds!!! I can't WAIT until I can do this friggen workout RX. Whennnnn can I MUSCLE UP!?!?!?!?!?!?! It's kind of getting annoying.

With that said, I missed my accessory work tonight-- should have done it before class, apparently. Wouldn't have been beneficial after class. The accessory work is essential, according to Ro, and doing Nate was more side-work for fun. It makes sense.... but accessory work is hard and boring!

I guess I'll just have to come to OG on Friday.

April 19, 2017 | Unregistered CommenterAllie B.

530PM with McRo

Subbed and scaled version of 'Nate' with one muscle-up each round and 4 DB presses at 30lbs.

Got 11 rounds (with one fail on the 8th round), and one fail on the beginning of the 12th round. My shoulders were still smoked from yesterday thruspees workout.

April 19, 2017 | Unregistered CommenterSamir Chopra

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