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Rest Day

Today is a programmed rest day, but Clio never rests when it comes to being cute

New Article Up on Inside the Affiliate

Over on Inside the Affiliate, our business blog, we have a new article on choosing membership management software for your gym. Oddly enough, it's entitled "Choosing Membership Management Software for Your Gym" and features a Q&A with Zen Planner. Raise your hand if you remember when the front desk was a pencil pouch! We've come a long way, and as usual, ITA sheds some light on how we got here and where we're going.

Vote for Movie Night!

On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. No, we're not talking about sweating through multiple t-shirts in one class. And we're not taking about jockeying for that one really good spot under the Big Ass Fan in 597. We're talking about Movie Night! And we want you to tell us which of the following movies we should show:

Please leave a comment on the event page to vote for your preference. So far it looks like Space Balls is winning! Movie Night will be BYOB. Come for some fitness, stay for some fun!

Yesterday's Whiteboard: Bench Press / Split Squats | Tabata Row and Burpees
Mat Fraser: Making a Champion (Part 13) NF Sports
Scientists Re-created an Extinct Virus Scientific American

Reader Comments (17)

Wednesday's Programming

Back Squat / Front Squat

Tempo BSQ (31X1):
2 x 8

Tempo FSQ (31X1):
1 x 8

2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.

Post loads to comments.
Exposure 2 of 8


5 Rounds for Time:
10 Power Cleans 95/65
10 Thrusters 95/65

Post time and Rx to comments.

July 10, 2017 | Registered CommenterDavid Osorio

6am with Lauren doing Wednesday's programming

Tempo Backsquat: 235# x 2 x 8
Got close to blackout during the second round. Combination of heat and exhaustion. Thanks to DanG for counting and keeping me going.

Tempo Frontsquat: 195# x 1 x 8

Metcon: 8:05 Rx
Did the first three rounds as 9 reps of the cleans, then drop, then pickup for the last one and into the thrusters unbroken. Had to split the fourth and fifth rounds in half as my grip went. Pacing was actually not too bad and I probably could have round 2 a little faster, but I'm trying not to "Affronti" my opening rounds on these longer metcons. #improving

July 11, 2017 | Unregistered CommenterMichaelA

8am - Monday

Oh boy, those split squats! Holy moly! Buckle up.

July 11, 2017 | Unregistered CommenterToni Smith

First, congrats to Pierre!! One of my favorite people to work out with and to talk to. A very deserving AOTM.

Bench: 2x12, 1x9, then did my last three reps after a little rest, @ 75lbs. SO hard.
Split squat: 3x12 @16kg kb, switched from using DBs last week.

Burpees: max 11, min 8
Row: didn't keep track of max and min; rowed 45 calories total.
Overall, felt very tired on everything this morning. These tempo supersets and incredibly hard for me.

Back Squat: 2x8 @ 145.
Front Squat: 1x8 @ 125. I do feel like I am getting a better hang of the tempo this cycle.

5:59 Rx. Did the first two sets of cleans unbroken (saving the 10th clean for my first thruster), then as 5-4-1 (into thrusters) in rounds 3 and 4, then 6-4 and right into thrusters on the last round. First set of thrusters unbroken, then 6 and 4.

This got exhausting FAST, so my unsolicited advice would be to break it up early and take quick breaks. This is definitely a workout where it's easy to get lost in the rest.

July 11, 2017 | Unregistered CommenterJB

Congrats to the weekend all-star lifters and to Pierre! I really love reading this blog and learning more about the awesome CFSBK community.

6am today doing Monday

I had to miss class yesterday - came in today hoping I could get a good workout and practice the new-to-me movements but take it a little easy before squats tomorrow. In hindsight this was hilariously naive.

1 set @ 63, then dropped back to 58 for the other two. I have benched like three times in the past 3 years, so all things considered these felt OK. 12 is a lot. This cycle will be good practice.

Split Squats
lol these are awful :) it's been a while since something hurt so much and felt so awkward. I can't figure out how not to be in excruciating pain on the top of the foot that is resting on the box - I even tried using an ab mat as a cushion and was still just all over the place. Humbling!

44 burpees and 50cal total on the erg. The rows were very consistent @ 6cal each round until the last two, when I pushed a bit. Counting individual burpees per round was beyond my mental capacity at 6:50am but I know I slowed a bit in the last round or so.

I was shaky for a good hour after this one!

July 11, 2017 | Unregistered CommenterChristine

Wanted to give a belated shout-out to all the amazing lifters at the Crow Hill meet over the weekend! Really incredible feats of strength from the CFSBK crowd.

In the less incredible feats of strength category, 7 a.m. w/Jess doing Wednesday's work.

BSQ: 175x8x2; FSQ: 165x8. Lightened up a bit on the BSQ from last week to try and focus on the cues Brett gave regarding balance. Helped a bit. FSQs still squirrelly but I got through a set of 8.

Metcon: 8:34 Rx'ed. Affronted by that Affronti time, but decided to pace myself early after hammering out round 1 unbroken. In rounds 2-5 I split the cleans 5-4-1, which let me go unbroken on all the thrusters except Round 4 (7-3, just couldn't hang on). Similarly #learning.

July 11, 2017 | Unregistered CommenterChas C.

@christine, Use the box and put your foot inside the handle! The pain is a LOT less!

July 11, 2017 | Unregistered CommenterToni Smith

8am with Jess

Bench Press: 90 x 12 x 3
I increased the weight 5 pounds from last week. The last 5 on round 3 were a bit of a grind. I missed the tempo a few times with the pause at the bottom.

Split Squat: 12KG KB x 12 x 3
Used the same weight for last week. I stuck with a 16inch box this time. It felt a little better since I was used to the movement from last week. We'll see how it goes moving forward.

44 Burpees and 59 Cals. Burpees we're a bit of a killer right after the split squat work, but I kept a steady pace. Cals ranged about 6-7 per round.

July 11, 2017 | Unregistered CommenterRoose


Handstand Walk Practice

3-6 rounds @90% H effort
10 Alt DB snatch, AHAP/AFAP
10 cal row/AB
rest/walk 3-5 min

July 11, 2017 | Unregistered CommenterCoach Arturo

Thank you all for the very kind comments. It has been a long journey for me and I know I am here today in great part because of CSBK, its members, and community. You guys are my second family and I’m so grateful for it.

July 11, 2017 | Unregistered Commenterpierre davidoff

DAWWWWWW Clio's such a cutie!

Talk to me if you normally do both the Monday and Wednesday workouts, but like to work out on Tuesdays. That's usually my MO, but I'm finding it hard to do with split squats on Monday and back/front squats on Wednesday. I woke up this morning and my legs were, like, "take a rest day!"

Anyone else feeling a little daunted by the thought of doing these two squat variants on back to back days? I know I could just solve this by squatting on Wednesdays (and I do plan to come in tomorrow morning), but I also love my Tuesday night AG and I was hoping to keep doing Wednesday's work on Tuesdays, AG on Tuesdays, and have Wednesday as a full rest day.

July 11, 2017 | Unregistered CommenterStella


11am solo
FSQ 180x8

Did 2 rounds of the wod and thought better about cycling (even light) cleans on my wrist yet, since that's what brought about the injury, so...DNF.

July 11, 2017 | Unregistered CommenterFox

Belated shout out to Pierre, a super deserved AOM, and a perennial winner of the "time spent strategizing the metcon" award. Seriously, the man always has a plan, and can describe in detail how he's going to execute it. I'll get there some day.

I'm back in NYC after 3 weeks of dropping in at various places in California and Hawaii. tl;dr: there are no boxes out there that are as well rounded and organized as ours. People don't even number their racks, let alone the rack heights. Case closed. I'll try to write some reviews for the travel gym section of the site.

I managed to miss both testing week (sad) and crush week (yay-ish), but also managed to keep my AGS programming pretty much consistent. Impressive how hard it is to find decent pull-up bars in random/hotel gyms. PSA: bodyweight movements get progressively harder if you gain weight from drinking too many Mai Tai's...

July 11, 2017 | Unregistered CommenterDaniel R

Long-time lurker, first-time commenter! Looking forward to competing with the renaissance of man/coach Brett Ferguson this weekend representing CFSKB. Hoping to bring back some hardware and potentially exchange it for my very first piece of CFSBK apparel—at a reduced rate??? Also, have a quick shout out. I'll keep it civil and tidy.

Snatch 1x3@155lbs, 1x3@ 165, 1x3@175, 3x3@205

Snatch Pull 4x3 @255lbs

Back Squat 5x6 @345lbs

Cal Row
KBSW@ 53lbs
OHS@ 75lbs
Time: 9:54

Muscle Ups 4x8 1:00 rest in between

Tried to hit some decent volume today with a bit of tapering before the comp this Saturday. During the past six months, I've made an effort to undulate to lower volumes. Over the past few years, I was addicted to the feel of training and not the results. With the proper let ups over the past 6 months, I've really been able to feel the results of my training and haven't had any nagging injuries. "Trusting the process" as they say. Something that took me awhile to learn and something I'll most likely have to relearn in the future.

Anyway, my shout out isn't to any living being. It's to the CFSBK amenities. The clean bathrooms, the showers, the organic soap, the towels, and the tape. Unbelievable. I'm serious. No gym I've ever been apart of even comes close. So to whoever is silently responsible, you do more for gym moral than you know. Huge shout out!

July 11, 2017 | Unregistered CommenterPhil Punxsutawney

TONI!!! Brilliant!!

July 11, 2017 | Unregistered CommenterAriel

Phil is on the blog!! and Toni!!! this is an exciting day.

Forced a rest day yesterday, good choice:

A) 20:00 for Quality
10 second top+10 second bottom of ring dip hold
10 Barbell Kossacks (5 right, then 5 left) -33#
10 1 Arm high pull each arm -27.5#
10m Duck Walk Deadlift - 32kg this was funny/fun, i did it wrong in retrospect, but also kind of like my version because it was a stagger stance DL

B) 21-15-9
Thrusters (105#)
Strict supinated c2b

Completed in 10:13. This was super spicy. Slow and painful.
Thrusters felt like dooky: 7/5/3/3/3, 3/3/3/3/3, 3/3/3
Strict c2b: bigger sets then a sprinkle of quick singles. This just works better than smaller sets. Period. i blew through the workout way faster than expected because of this.

C) Cardio: HR 155-160
15 min bike: 137 cal, 108-113 bpm
15 min row: 178 cal, 144-156 bpm
30 back extensions: 1:56, 135-145 bpm
GHD is gross i hate it so much. this is also painfully slow. Posterior chain pump is so real.

July 11, 2017 | Unregistered CommenterK HarpZ

Belated congrats to Pierre!

5:30 Monday's work with Jeremy and Whit

During the warmup Whit showed me a different scaling option for the supine leg raises which were still pretty tricky but good to know about. I should try to do some on rest days. Gotta work my nonexistent abs!

Bench worked up to 50 lbs, felt good/challenging. Excited to go for more weight next week.

Split squats, this week I didn't bother with adding weight. Just trying to stay consistent and not fall over.

Tabatas I had about 4/5 squat thrusters per round and had about 4-5 calories per round with at total of 38

July 11, 2017 | Unregistered CommenterSarahM

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