Back Squat Test
Performance
1-1-1-1-1
Fitness
3-3-3-3-3
Warm up and establish a new 1RM or 3RM. No tempo today!
Post loads to comments.
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“Helen for Houston”
3 Rounds for Time:
400m Run
21 Kettlebell Swings, 1.5/1 pood
12 Pull-Ups
Post time and Rx to comments.
Helen for Houston
For today workout, we’re teaming up with our friends at beyond the whiteboard to support their Helen for Houston initiative to help CrossFit Affiliates affected by Hurricane Harvey rebuild their gyms and communities. CFSBK will donate $1.50 for every round of “Helen” completed at the gym on Friday and Saturday. You must post your workout results to the comments section of today’s blog post in order for your work to be counted. As beyond the whiteboard says:
It’s important to remember that the people who own and run these affiliates are small business owners. They are not part of a big globo gym system. It’s your mom-and-pop gym that happens to be the best gym in the area. If you’re a member of a CrossFit Affiliate, then you know what we are talking about. This is their passion project.
100% of money raised will be donated to affiliates in the Houston area who need help. Join us this week for #HelenForHouston. Helen is one of the most popular benchmark workouts in CrossFit and has been done over 126,000 times on btwb.
As an added bonus, BTWB will be picking three random blog commenters today and giving them their choice of CFSBK merch (hat, shirt, socks, whatever!) as a thank you for participating!
Additionally, we’ll have a computer set up so you can donate to this and other relief organizations like the Red Cross, UNICEF USA, Houston Food Bank, and Texas Diaper Bank if you need that extra nudge to donate to any organization providing relief. Every little bit helps!
This is a good time to recognize that staying fit makes us all better citizens, more equipped to help ourselves and those in need in times of crisis. So come on in today or tomorrow, do your best “Helen,” and don’t forget to note your results on today’s blog post!
TODAY: Prospect Park Potluck
Celebrate the end of summer with your CFSBK buds. This afternoon, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to celebrate Labor Day weekend?
We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!
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Yesterday’s Results Board: Rest Day
The Real CrossFit Fight T-Nation
Single-Minded Devotion to a Task Zen Habits
Front Squat
Performance
1-1-1-1-1
Fitness
3-3-3-3-3
Establish a new 1RM or 3RM.
Post loads to comments.
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EMOM x 15 (5 Rounds Each):
A) 5 Box Jumps 30/24/20″
B) 5 Strict Chest-to-Bar Pull-Ups
C) 40 Double-Unders
These should be completed well before the 30-second mark on the fast end. Use bands as needed for the Pull-Ups, but make these strict Chest-to-Bar today.
Post work to comments.
Swank: A Salon with the Associates
Hey! It’s Jamal, the guy who types with two fingers at the front desk, and that’s my company, The Associates Theater Ensemble. We’re a devised theater company embarking on our fourth season with our newest full-length play, Sweet Tooth. The play tells the story of a woman who rents a small apartment in the rural town from which she mysteriously disappeared when she was a teenager. It’s funny, and it’s scary, and it’s all the things we value in theater.
Save the Date (and Start Making Art!) for CFSBK’s Fourth Art Show
As you can tell from Jamal’s note, we’re kind of an artsy gym! Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s the first, second, and third Art Shows know it looks pretty awesome. Our fourth Art Show will be Saturday, November 18th, so save the date, and START MAKING ART!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, singing, design, sculpture, jewelry, quilts, other textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art.) If you participated in years past, please do not repeat (the majority of) work you included for those shows.
We’ll post again in six weeks to start putting together a roster of artists. Email Kate R. at katharinereece [at] gmail.com with any questions (or if you know you want to participate or volunteer!).
Yesterday’s Results Board: Rest Day
I’m Obsessed with this Startup Dog Prison The Outline
Houston Affiliates Versus Harvey CrossFit Journal