Today we'll spend 30 minutes finding your 1 rep max Turkish Get Up. Not only is this is a benchmark lift for us, it will also come up at the next Subway Series event at CrossFit Virtuosity. Afterward, we'll work on your muscle-up.
Welcome back, Claire!
Congratulations to Brian Z for achieving his goal of getting up the rope as well as Sarah H and Jess F on their "Annie" PRs.
Welcome to our newest Foundations Cycle starting tonight!
There is still room in our upcoming Tuesday/Thursday AM Foundations cycle. Want to get started with us? Check it out!
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Competing in the Subway Series Strongman/woman event at CrossFit Virtuosity? Paulie S has invited competitors to the CFSBK Annex to learn some technique with these odd objects.
Where? Quist Industries
When? July 17th from 11am-1pm
Contact: Email ps(AT)quistindustries.com to RSVP
Some people may also be rsvp’ing to Paul today even though they aren’t competing at Virtuosity. They just want to visit the Annex and possibly get some key lime pie after, maybe. At least that’s the rumor.
WARRIOR DASH FOLKS… Jess and I are looking into lodging. Please email me if you are participating or spectating and want in on lodging. sarah at frenchfrieswithpepper dot com
I’m in for the Strongman learning session at Quist!
Additional info regarding Sarah’s post:-In case you forgot, Warrior Dash is Sat., 9/18.-I believe we’re all signed up for the 1pm heat.-The only heat still available for Saturday is the 3:30pm heat. http://www.warriordash.com/register2010_northeast.php-Looking to stay Friday-Sunday…let us know if you’d be up for an additional day on either end.
http://well.blogs.nytimes.com/2010/07/14/phys-ed-the-men-who-stare-at-screens/?hp
Thought this was somewhat interesting- its been a concern of mine since moving back to NY from AZ that although I still get to the gym fairly often my general day-to-day activity level has plummeted since there are way less outdoor fun options here. Paleo friendly food for thought.
Did this WOD yesterday at open gym. Went for KB TGUs, which meant I maxed out at 1.5 pood. (Tried for the 2 pood but after my muscleups, so that was probably poor timing. It just hung over my face menacingly and so I put it down safely on the ground.)Then, 3 assisted muscle-ups with Margie.
I love turkish get-ups. Want to get better at barbell ones. Practiced a couple with the 22#.
TGUs = 2×35# each side (KB), then all barbells (right side only), 45, 55, 65, 75 (fail x 3). Came back this evening and got the 75! Not pretty, but a success.
Then some CFE rowing intervals::45 on, :45 off (248m)1:30 on, 1:30 off (423m)3:00 on, 3:00 off (769m) little meltdowns in this round and the next, stopped for a sec but eventually kept going. so sweaty!6:00 on, 6:00 off (1423m)3:00 on, 3:00 off (778m)1:30 on, 1:30 off (422m):45 on (234m)
TGUs tonight! I have mentioned before, I love this lift. It requires a combination of strength, stability, mobility, coordination, and concentration like nothing else. It was great to see so many folks do so well with it.
Before evening classes I did my first “Nancy” in 15:29. I took it waaaay to lightly thinking it’d be easy-ish…it was not.
good to be at an evening class tonight.
WU3 rnds nft20 OH KB swings 1pd5 KB rev squats 1pd each leg10 burpees
TGU45lb x2x280lbx1 up and down right, left up, but not down.tried barbell, but not to be. needed to start on them.good lifting with PR
Muscle Up practice.still need assists. but getting closer. very soon.
good stuff.
Warmup: 3 rounds of nonsense ;)-20 kb swings @ 25lb American style-5 reverse lunges with same kb-10 burpeesI was sweating buckets after the first round. So gross in there tonight.
TGU:-25lb kb x 1, 22lb bar x 2 each arm,-then all singles with the barbell at: 33, 43, 53, 54-fun working with Juliana!-hardest part was the one arm press getting the barbell up off the floor. My first attempt at 53 was awful. Got it up on the second try, only with my right arm, but couldn’t come back down.-took a break for muscle-up practice, then Julie and I realized we wanted to beat charlotte’s weight (nothing wrong with a little healthy competition right?), so went back for one attempt at 54. That went up so much easier than 53.-then Katie walked through the door and I knew she had us all beat. :). Nice job to all our strong ladies!
Really enjoy days like this!
Bacon covered meatloaf and bacon,banana and almond Paleo muffins from Bierekraft as my post workout snack…..
DELICIOUS!!!
Must.Eat.More.Of.These.Muffins
late night Workout:
warm-up:Lots of foam rolling and some light stretching. Then i did my barbell warm-up and my knee was still real hot so I stretched some more and it felt better.
Back Squat(45x5x2, 95×5, 115×5)130x5x3
Stiff Legged Deadlift95x5x3
3 Rounds for time:60 Double Unders20 GHD Sit-Ups10:25
Doubles sort of fell apart on me. Had one good rally then couldn’t string more than 5-10 together consistently. Kind of frustrating. I thought I’d be able to do this sub 8.
It’s very late and Im very tired.
the good: first ART (active release technique) exposure today. ready to tackle my piriformis syndrome issue for real.
the bad: he took one look at my finger and said, you need an x-ray.
the TBD: what he did to my IT bands, psoas, and glutes with his knuckles. yeow. i tried to be butch about it but… shoot.