Front Rack Step-Ups / Chin-Ups Superset*
1A) Front Rack Step-Ups
Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The end goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from, and use a tempo in which the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).
1B) Chin-Ups or Supinated-Grip Body Rows
Performance
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down and back as possible. If you can touch your chest to the bar on each rep, then do it. You should really be feeling these in your lats.
Fitness
Perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 to 90 seconds, you perform a set of exercise B (in this case the Chin-Ups or Supinated-Grip Body Rows). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post work to comments.
Exposure 1 of 8
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Open WOD 12.1
AMRAP 7 Minutes:
Burpees
Open WOD 12.1 was to a target 6″ above reach. No targets today, but make your jump legit.
Post reps and Rx to comments.
Compare with 2.25.12
Alex and Matt K. are honeymooning in Thailand (congrats again, you two!) and dropped into CrossFit Chiang Mai. Matt reports: “They’re huge fans of Coach David and Inside the Affiliate. They recently implemented Fitness and Performance programming. Our class started off with a question of the day (‘What are your thoughts on Star Wars?’) followed by Back Squats and a metcon. It was almost like being back at CFSBK!”
- After a too-long hiatus, the “search bar” is back on the blog (over to the right, under Upcoming Events)! This is a handy way to look up past workouts and other info.
Announcing the 2017 Dogs of CFSBK Calendar!
The 2017 Dogs of CFSBK calendar features your favorite gym mutts! 100% of the proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $30-60. A limited number of calendars are on their way to the gym, but they are sure to run out quick. Never fear! You can place your order by filling out this online form: http://bit.ly/cfsbkdogs. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. E-mail Bree P. at breebree [at] mindspring.com for any questions.
2016-17 Holiday Schedule
Holiday madness is upon us! As always, we’re committed to helping you get your fitness on throughout the season. Here’s what you can expect this weekend:
FRIDAY, DECEMBER 23rd
All classes run on our normal schedule
SATURDAY, DECEMBER 24th
CF Group Class:
8am, 9am, 10am, 11am, 12pm, 1pm
Open Gym:
2pm-4pm
Cancelled:
9am Short Circuit
10am Yoga
11am Active Recovery
2pm Comp Class
SUNDAY, DECEMBER 25th
CF Group Class:
9am, 10am, 11am
Cancelled:
10am CrossFit Preschool
11am CrossFit Kids
11am Active Recovery
2pm Anti-Gravity
2:15pm Free Intro Class
6-8pm Proctored Open Gym
MONDAY, DECEMBER 26th
CF Group Class:
10am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Cancelled:
6pm, 7pm, 8am CrossFit Group
9am Short Circuit
4:30pm CrossFit PreTeens
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Movement and the Placebo Effect FootLove Yoga
STONELAND: An Original Film by Rogue Rogue Fitness