Coach JB and Kayleigh R. representing CFSBK at Machu Picchu. (Gunz on display, mountains for scale.)

This Week at CFSBK in Review

1. This Sunday, April 8th, we’ll be showing WrestleMania 34 on our big, big screen! The show starts at 7pm. Feel free to BYOB, snacks, friends, and folding chairs to hit ’em with!

2. There are just 2 spots left in Coach Ken’s rings gymnastics class, which starts this Sunday. Who’s gonna grab ’em? Go HERE to register!

3. Our new training cycle for CrossFit group classes kicked off this week. See Monday’s post to find out what you can expect for the next 8 weeks!

4. Check out the latest in Coach Fox’s “Older, Fitter” series for Beyond the Whiteboard, “How To Keep Working Hard as You Age”!

5. Missing something? You can now check photos of our recent lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!

6. Our MARIO KART 64 practice station will be up all week before the tournament on the big screen on Friday the 13th. Time to brush off the dust and get ready to throw down! Sign up for the tournament on the event page.

7. Tomorrow’s 10am Yoga for Athletes class is cancelled. 

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Yesterday’s Results Board: Snatch | Burpees, Pull-Ups
A Practical Guide to Walking on Your Hands Breaking Muscle
Coaching Starting Strength

Snatch Complex

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 1 Mid-Hang Snatch High Pull + 1 Mid-Hang Power Snatch + 3 Overhead Squats

Keep this complex relatively light today (70-80% of you Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 1 of 8

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Back Squat / Three-Point Dumbbell Row Superset*

A1) Back Squat:
4 x 12-15

A2) Three-Point Dumbbell Row:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8
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Performance
For Quality, with as little rest as possible:
50-40-30-20-10
Russian Kettlebell Swings 24/16kg
10-8-6-4-2
Strict Handstand Push-Ups
5-4-3-2-1
Strict Ring Muscle-Ups

The Kettlebell Swings should be unbroken and the gymnastics movements done on 1-3 sets. If you can’t do 5 unbroken strict Handstand Push-Ups and/or 2 unbroken strict Ring Muscle-Ups, consider scaling some volume.

Fitness
5 Rounds for Quality, with as little rest as possible:
30 Russian Kettlebell Swings
5 Handstand Push-Up Negatives (3 seconds down, no crashing on your head)
2 Low Ring Muscle-Up Transitions

Use a kettlebell that you can swing unbroken for each set. Come down and kick up for each Handstand Push-Up Negative, no kipping.

Post work to comments.

“The odds are that your body will be sending you messages to change things up long before it dawns on you to read that telegram (that’s an old guy joke… do telegrams even exist anymore?).” Check out the latest in Coach Fox’s “Older, Fitter” series for Beyond the Whiteboard, “How To Keep Working Hard as You Age”! | Photo by Thomas H.

This Sunday! WrestleMania Screening at CFSBK

Do you have a Mania when it comes to Wrestling? Not necessarily doing it, but definitely watching it? You’re in luck! This Sunday, April 8th, we’ll be showing WrestleMania 34 on our big, big screen! The show starts at 7pm. Feel free to BYOB, snacks, and friends!

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Yesterday’s Results Board: Rest Day
Why Nicole Carroll Does the Open CrossFit (video)
Develop the Powerful Habit of Mindful Focus zen habits

Photo by Thomas H. 

Want to Explore the World of the Rings?

Join guest gymnastics Coach Ken Haller 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:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility

When: 4 Sundays in April from 6 – 7:30pm (4/8, 4/15, 4/22, and 4/29)
Cost: $100 for 4 weeks
Buy-in: Previously attended rings class or 1 Pull-Up for women or 3 for gents

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.

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Yesterday’s Results Board: Arnold Press / RDL | Row, Toes-to-Bars, Ring Dips
Does Your Equipment Hurt More Than Help? Breaking Muscle
China’s Running and CrossFit Boom CrossFit Journal (video)

Arnold Press / Romanian Deadlift Superset*

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15

A2) Barbell Romanian Deadlift:
4 x 12-15

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 1 of 8
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6 Rounds or 25 Minutes:
20/16 Calorie Bike/Row:
3-6 Strict Toes-to-Bars (3 seconds down)
6-8 Strict Ring Dips or Push-Ups (3 seconds down)

Scale to challenging Hanging Leg or Knee Raises as needed. Sub Matador dips if Push-Ups are easy for you but you’re not stable in the rings.

Post work to comments.

Well, the Open worked its magic. Look at all those accomplishments and new leaderboard entries! Be sure to write your goals and accomplishments on the board during this new cycle!

Upcoming Training Cycle Template

Training Cycle Dates: M 4/2/18 – S 6/3/18 (8 weeks plus Crush Week)

Goals: To stay strong post-Open with some back-to-basics strength training. We’ll use more supersets and EMOMs during strength work and play with barbell complexes on the Olympic lifts. We’ll also see more strict gymnastics work and weekly aerobic paced conditioning work, in addition to classic couplets and triplets.

Monday

Upper Body Push + Lower Body Superset

Weeks 1-4:
Half-Kneeling Single-Arm Arnold Press + Barbell Romanian Deadlift

Week 1: 4 x 12-15 reps
Week 2: 4 x 10-12 reps
Week 3: 4 x 8-10 reps
Week 4: 4 x 5-8 reps

Weeks 5-8:
SA DB Bench Press + Goblet Lateral Lunges (not alternating)

Week 5: 4 x 12-15 reps
Week 6: 4 x 10-12 reps
Week 7: 4 x 8-10 reps
Week 8: 4 x 5-8 reps

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

Wednesday

Squat + Upper Body Pull Superset

Weeks 1-4:
Back Squat + Three-Point Dumbbell Row

Week 1: 4 x 12-15 reps
Week 2: 4 x 10-12 reps
Week 3: 4 x 8-10 reps
Week 4: 4 x 5-8 reps

Weeks 5-8:
Front Squat (from floor) + Single-Arm Ring Row

Week 5: 4 x 12-15 reps
Week 6: 4 x 10-12 reps
Week 7: 4 x 8-10 reps
Week 8: 4 x 5-8 reps

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

Thursday

Snatch Complexes

Saturday

Metcon Mash-Up

Sunday

Clean and Jerk Complexes

You can always check out the template over on the Current Programming Cycle page! 

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Yesterday’s Results Board: Snatch | EMOM Work
In Conversation: Mike D Vulture
Do We Finally Understand How Acupuncture Works? NY Mag