10 minutes of Practice
Ring Inversions/Skin the Cats/German Hangs
20 Minutes NFR
5 Handstand Kick Ups or Walk Ups
10 Reverse Lunge Dislocates
5 Forward Rolls
10 PVC Sit Ups
This is Not for Rounds. Athletes will focus on quality/position with each rep of each exercise
Post experience to comments.
It’s Back-Off Week Not Slack-Off Week
Today marks the start of Back Off Week! Please read or re-read David’s article on Back-Off weeks for more insight into why we have them and their value. Use this week to refresh, restore and recover in preparation for the upcoming cycle. Smart athletes don’t avoid deload weeks they utilize them. Drill skills, work on your weakenesses and/or maybe even try a new physical activity or sport!
Tough Titsday Meet Results!
Weight Class A
1. Nicole A-230/95/215-540
2. Kate D.-190/205/220-515
3. Ellie R.-155/90/185-430
Weight Class B
1. Jessica F.-240/125/275-670
2. Melissa L.-230/135/235-600
3.Jackie Z.-215/125/260-600
Weight Class C
1. Katie M.-260/160/335-755
2. Sara DLR.-240/120/240-600
3. Robin R.-225/110/250-585
The Wilks Total Winner-Nicole A!
The Wilks Formula is used to measure the strength of a powerlifter against other powerlifters despite the different weights of the lifters. Robert Wilks is the author of the formula.
Tremendous work by all the competitors this weekend!
Want to see photos from the event? Here is the TTDPL Flickr Album! Thanks to Malcolm S. for his great photography!
2012 Paleo Challenge Countdown Continues!
Only 18 Days Left To Sign Up For the 2012 Paleo Challenge! Sign up today!
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How are you feeling after the last 6 weeks? How do you approach back-off weeks?
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Gots to Get Your Deload On Elite FTS
Skin the Cat CrossFit Gymnastics
Skin the Cat Gymnastics WOD
JR says
@BillyKeefe from yesterday on the wrists and benching, I used to do the same thing. I just worked on sitting it down in the palm and keeping my wrists as straight as possible. Now I don't even think about it.
Stella says
WORM!
Strength cycle back off day
BSQ 95x5x3
Press 45x5x3
DL 115x5x3
Chins 1×3, but I failed the second one. That'll teach me to rest more between attempts.
I am so stoked for the Total on Wednesday!
Samir Chopra says
http://www.salon.com/2011/12/19/why_women_need_fat/
Lana says
Those Tough Titsday numbers are blowing my mind! I am super inspired to have my name with numbers like that someday! JESUS LADIES!!
Stella and other strength day totallers, good luck on Wednesday!
This morning's 7am class was super fun. I have to say I am LOVING all the gymnastics stuff that's been popping up in group classes. I was really excited about doing my first ring inversions this morning and very proud of Jeff and Rebecca's as well! Great first time energy going around. David, thanks for the excellent coaching and spotting as usual 🙂
I'v been feeling great after the past 6 weeks – way stronger and more confident than at the beginning. I think this was the first 6 week cycle I actually realized I was doing a cycle — as opposed to just kinda coming to class and having no idea what was going on (as I did for my first few months of CrossFit).
lady fox says
LADIES!!! Crossfit Queens has opened the registration for the Hail to the Queen event. It's going to be on January 28th and costs $40. Are we in? There's only about 50 slots left so I say we register today if we're doing it!
Bethany B. says
I am so, so in awe of Nicole A's squat weight! Super inspiring.
Stella says
You know what, Lady Fox? Yes. Yes, I am in. I'm probably have to scale, but yes, I am in.
Who's with me?
lady fox says
Awesome Stella!!! I'm already signed up. I also just confirmed with Brandy at Crossfit Queens that there will be scaling options again like last year and that first time competitors are very welcome! If you're at all on the fence about "competing" this is a great event to sign up for!
Lana says
I think I'm going to sign up too! I had so much fun at the total that I feel like I just NEED to try another competition of some sort. Hopefully I'm not in over my head (though that has yet to happen, so I doubt it will this time) 🙂
Stella says
Today I am all about the signing up. Just registered for Hail to the Queen, and I also threw my $20 in for Paleo Challenge.
I'm hoping the store website gets fixed today so I can go for the trifecta by signing up for another strength cycle!
Noah says
So awesome that all of you ladies are signing up for the Queens comp, I think you'll have a lot of fun!
Robin, that picture of you squatting is super duper fierce, and I'm proud you are wearing my little ol belt while doing it. Worthy of framing and hanging over the dinner table.
Charlotte says
Missed posting yesterday, so here is my titsday post…first THANK YOU to Margie for putting this together, I already am excited for the next one, and to all the judges and spotters. Fox yelling in my ear while I was squatting was a new and helpful experience.
I haven't been lifting regularly and was out sick for the last week of squats this cycle so this was all a little hit-or-miss. As in, on the squats I missed my first attempt at 200, just 15 lbs up from my previous 3×5. But I hit it the second time and though I failed at 215 that's my previous 1RM (from August 2010–see above re: not lifting regularly!).
Squat: 200F, 200, 215F
Bench: 125, 135, 150F Technically 135 is a PR I guess but I know I can do more
DL: 220, 230, 240F 245 is my previous PR from 8/10
Basically I feel like my numbers this time were an indicator of what i can hit if I walk in off the street and start picking up heavy bars. So I'm happy with that. It was *amazing* to watch everyone else dig so deep and do so well. I'm in awe of all of you.
Stella says
Just looked through the photos. Robin's facial expressions FTW. Wish I could have seen it live.
Katie Mohr says
Greetings from lovely Sioux City, Iowa.
Loved all of the TTD day pics!
Jess – I'm down for Hail to the Queen, given there's a scaling option. I'm still bummed about missing the TTD meet.
I'm feeling a little beat up after the last 6 weeks. I'm not sure why because I did a pretty good job of going to class 3-4 days a week and AR once a week. I guess I was kind of slacking on my at-home recovery. This morning I went to yoga with my mom – my first yoga class ever – and I'm looking forward to doing most of today's back-off week WOD from home tonight. (I can't do the skin the cat practice, obviously.)
Just throwing this out there… For all the CFSBK coop-ers: I work receiving squad A from 8:30pm-11pm on January 2nd and I'm looking to swap. I am back from Iowa on Monday 12/26 in the early afternoon. I can work most evenings (the late shift is best) and weekends. Email me at katie (dot) mohrhauser (at) gmail if you'd like to swap.
Sarah la Rosa says
@ Jess, can you tell me what Hail to the Queen event entails? (I don't see it on the website?)
I know crush week is fun, but I really like backoff week too. It's kind of like skill set work on stuff and play in the gym. Thanks for a good class Fox, I'm going to try to a) work on my feet when doing forward rolls and b) not making so much noise when I do them. Not totally sure if b) is obtainable..
Sarah la Rosa says
Juuuust kidding. I found it.
Fox says
Sarah – the events are not announced yet. The usual in CF land is to leak the events in the week leading up to an event. You should do it.
Sarah la Rosa says
Alright, fine. I'm in.
(So hard to convince.)