Fitness: 3×5 Across
Add 5lbs from last weeks Squats!
Performance: 5/3/1 (5 week)
75%x5
85%x3
95%x1+
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Squat e4/12
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4 Rounds NFT:
400m Run
8e Front Rack Barbell Reverse Lunges
4 Weighted Chin-Ups
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The Calaveras at Red Hook Feild
CFSBK Calaveras go 3-1
The Calaveras of SBK decided to honor Marian Lai’s AOTM award by thoroughly dominating the Dirt Dawgs. The final score was 28-5. A snappy double play turned by Bob Semmens & DMak was a major defensive highlight, easily the best of the year. Ellie Myers, made her return to the ball field with 2 hits. Andrew Migdail, arrived late then laced a single in to centerfield. The 5th inning ended with back to back to back home runs from McDowell, Coach Melo and DH3. Noble Nolan and PR hit the ball hard and played solid defense. Shawna & Kristin added RBI line drives, and the Foxes did what the foxes do; Look good, score runs, and ensure that tacos will be consumed post game. Ben Whitney played gold glove calibur 1st base. KMo managed the book and made sure the ship sailed straight. The only negative in the game was that Scott Jackson flew out to left making the back to back to back to back HR dream a fantasy. Inka donning eye black for the first time had 2 base hits before retiring for the evening, In all, an impressive outing. The Calaveras improved to 3-1 on the season. Next game is Monday 5/13 at 6:15pm at the Red Hook baseball fields.
Write up by:DH3
Photo by: Rebecca
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Johanna Quaas was born in 1925 and might be stronger than you
A spectacular view of the Earth rising over the moon from Japanese lunar orbiter Kaguya
3D printed exoskeleton gives two-year-old ability to move her arms
6am with Josh and McDowell. Back squat: 225×5, 255×3, 270×7. The first two sets were 5# lighter than prescribed. The last set was 20# lighter than prescribed. Wasn't feeling great today. Hip flexors are tight and overall a bit tired. I blame the tired on my kids and Game of Thrones. Only managed 3 rounds of the accessory work. Sub'd rowing for running due to the rain. Rows were in the 1:09-1:17 range. Lunges went from 45# up to 75#. Weighted chin-ups went from 25# up to 35#.
Back Squat – 215×5, 245×3, 275×9 Felt good, had another rep or two in the tank
4 rounds on the accessory – Kept the rows at 1:45-1:50 splits, 45#-115# on the lunches, 45#-75# on the chin-ups
make-up post re: actually working out from monday
strength class (last week!!!)
squat: 165×5
press: 67.5×5
deadlift: 225F 215F
italian cookies: 1×1
the deadlift just wasn't happening this time around i guess. my hamstrings felt dead soooo hopefully my body will all be back in working order for sunday, sunday, SUNDAY.
You forgot to add a 100M swim to the WOD today, for anyone who came at 6 or 7am!
BSQ: 130x5x3. Psyched about that; only reached 135x5x3 in my last linear progression, so it feels good to be at 130 already.
MICHELE: I left your thingies behind the desk on the pile of Supple Leopards. Sorry they got some raindrops on them this morning.
6am w/Josh & McDowell
93lbs back squat, 5+ from previous exposure
WOD only got in 3 rounds, as 7am had already started..
Row felt good, lunges heavy, chin ups too easy, I need to say good by to that thick green band
Congrats JJ! I really dug your post yesterday BTW…
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Last night's strength work– Texas Method Intensity Day
Squat:340×3
Very solid and pretty clean. Jeremy remarked on the speed. Didn't get a good bounce on the 3rd rep but it was still smooth and didn't get stuck.
Deadlift: 360×5
The last two reps were very hard again and I didn't really set my back well enough on those.
No pressing– taking a little break.
Noor's blog post is awesome.
JJ – where again? i'm worried they'll not be there this evening.
Love the photo 🙂 & the calaveras.
350# BSQ 3-3-5
Been only a few weeks back at it but I'm getting my 'sea legs' under me
I'm targeting 450-500# for my 1RM in a few weeks
Washed out on the WOD on Tuesday due to major cramping (a sign i really pushed myself doing squats).
Will preload some potassium and magnesium pre-workout
Hit 216 for 6 today.
Was not afraid of the rain so ran it as stated.
65 pound lunges and 25 pound weighted pull ups for 3 sets. One (first) set bar and 10 pounds.
Soaked to the bone but eh we are mostly water anyway.
😉
I love the links today. The video of the earth rise gave me chills and made me so happy to be living in the present. Also, I'm telling you guys.. 3D printing! way of the future!
NEWSTEAM ASSEMBLE!
i thought this might be of interest to some of you all here:
cameo spoilery pics from the anchorman 2 news team brawl to end all news team brawls
Nice Squatting with Joy and Richard this morning.
3×5@145…making nice 5lb gains past 3 weeks.
Then a fun little WOD which surprising included an 800 meter swim.
In light of recent blog world drama I thought this might make us feel better about society
http://youtu.be/DazHGdjZtN8
5x a week Crossfit has awoken the beast. I slept for a few hours before I was wide eyed and hunting for food last night. Then I couldn't get back to sleep thinking about my tiny, sore muscles growing in the night.
I was too tired after class yesterday to remember what I had been thinking about the run. That 400m did not feel like the endless track 400m, right? Original track crew, Coach Chopra, and all track enthusiasts: let's do that again!?
6am with McDowell and Josh
Squatted 3×5@215#, felt heavy but doable. Pretty happy with this after a long period of little/no fittin. I felt my legs getting back into the game, though. Hope to PR at least 10lbs by the end of this cycle.
accessory work: I rowed instead of running on account of the rain. Always a painful choice! Average split times ranged widely from 1:44 – 1:51, with the best ones at the end, oddly. Lunges were #45. Did weighted chins with a #35 dumbbell, but I held them with my legs which allowed me to cheat a bit. Last set was broken up 2-1-1.
Lifted heavy yesterday.
Squat 3 x 335
Press 3 x 140
Dead lift 3 x 385
I have a stretch goal of 1000 for the Total on Sunday. Would be happy with 990. Kinda happy.
Come cheer us on Sunday at 1:00PM!
Clean (Aggravated a shoulder injury rock climbing and didnt jerk. Im hoping it gets better ASAP for my meet)
286x1x6
Clean Pulls
336×5, 336×5, 356×5
HBBS
325 3×5
Squat
310×8
Row/Chin/Lge
300×4
BW-25-50-60
46-115-115-115
Russian Bath cool down
Question for Fox: What is your Russian bath house of choice? I've been hitting the one on Fulton St in Manhattan.
My wife mentioned that the jezebel/titsday issue made it to this evening's npr (maybe wnyc). I couldn't find it. did anyone else hear the segment?
Not a good day.
Second set squatting went bad – lost balance coming up and had to bail – and then I couldn't get back on the rack due to time pressures.
I'll repeat this soon.
Quick workout today:
Front Squat rep-out: 225×11
OHS rep-out: 115×10
Sunday's workout:
Back squatting: 255×20
Form's solid. Finally feel like I have a enough mobility, proprioception, and strength base to reboot the strength training. Now all I need is to sleep.
D-Turn: Sandoony in BK. Love it.
We did our best to make the 8am class on our 'day off' but the damn rain, dogs that don't like to go in the rain, and traffic related to flooding slowed us down. Instead, Mr. Fox and I made our own 8:30am class.
LBBS:
(45×5, 95×5, 120×5, 145×3)
175×5
200×3
225×3
-so, here's the deal. I lost my phone yesterday and sadly rely WAAAAYYY too much on the app that tells me exactly what to do. Today I had to do the 'math' myself. I know, crazy. Well I thought 225 felt so incredibly heavy and was happy to get 3. The problem is that I am an idiot and based my numbers off of my most recent 1RM and not my training max. I should have been repping out at 200 instead of 225. Fcuk iphones and my dependency on their amazing apps.
4RNFT:
400m run
8 e/leg Front rack reverse lunges: 33/63/83/95
4 chinups: bw/5/10/10
I haven't had the opportunity to reply to all of the web drama over the past 2 days. I've talked to some of you about how I was never fond of the name initially. Was it because I was offended? No, I was just uncomfortable with the word because I NEVER used the word or phrase growing in my small Ohio hometown. Yes, I was very naive and conservative. Quickly though, I understood Margie's reasoning behind it and have grown to really support and appreciate it because I understand the meaning behind it. I've read most of the posts and by far my favorites are Jenna, Noor and Elena. You ladies nailed it. But, I love all of you and the overwhelming support that you have given us. As a coach, strong female and Tough Titsday competitor (and winner!), I can't believe anyone would discredit our gym for being non-supportive of women. We are anything but and anybody who steps into our gym would pick up on this immediately. Anyways, for me, the issue is over. I'm lucky to call CFSBK my home and to work with such amazing people that strive to make everyone (regardless of gender, race, sexuality, class) better. David has done an amazing job of cultivating a community of amazing coaches and members and I'm happy to be a part of it. Much love to you all.
Thanks, Fox. I'll check it out. I've heard good things about that place.
First time in the box since Saturday, although I've been eating like I never miss a day.
BSQ: 130x5x3
Still going way too low even though I'm consciously trying not to. Was fun to watch Janelle blow by 120 – a weight that used to give her problems. Such a great moment. 122.5 will be even better.
Skipped the accessory work to make up my deadlifts from Sunday. Worked up to a set of 155×5. Blah. Did 4 strict chin-ups between sets for a total for 4 rounds.
@Rickke: Great conversation – lets keep it going. Email me when you have your piece!
Squats: 245x5x3
Hard but good, first time wearing a lifting belt… ever.
Press: 115x5x3
Felt really easy which was great.
KMo – I was getting ready to give a shout out to you. Finally, I hit 120 for reps and didn't feel gross and grindy and like I was trying to squat 1,000 lbs. I'm happy I got partnered with Katie tonight. She kept me upbeat throughout each set and cheered and gave me high fives at the end. I'm looking forward to 122.5 on Saturday.
6:30 w/ Noah and Arturo
Squat 45×5 135×4 185×3 205×5 235×3 260×6
Felt pretty tough from the beginning, fine with that rep-out considering. Can't wait to start over again next week.
Ran out of time on the workout, only got 2 rounds and a run in. Lunges at 55 and then 95 after DO told me I needed to be going heavier. Chins at 25 and 30.
Solo cashout: 3x (5 chins, 10 t2b)
Came into gym an obliterated lump from finals.
Stretched and tried to kinda undo the last week of sitting damage I have done to myself d/t studying.
LBBS
Wu: 45x3x10, 95×5, 135×5, 175×5, 195×5
Work: 205x3x5
Big thanks to Noah and Arturo for keeping their eyes on me during this.
I have to be a little less timid with my depth on first rep. I was nervous about if I was too tired to do this today, just a 5# jump from Saturday's squat.
I have been doing these higher volume warmups to try and really strengthen all the stuff that got screwed up when I got hurt. It's starting to be a bit much now. Gonna back off and return to a normal warmup scheme so I can start to move big weights again.
Called it a day after squatting. Was nice to get the blood flowing.
Well, well, CFSBK on CBS. What a bizarre story. Still, kinda fun to see Noor Alam and Melissa Loranger and David Osorio featured as talking heads, Jake Alan getting his snatch on, Melo squatting, and of course, the interior of our beloved box!
Lbbsq: 190×5. 215×3. 240×5
Weighted chinups after the wod worked up to 90# single
Did some loaded carries outside – waiters walk at 25#. Farmers carry at 65#