Fitness: 3×5 Across
Perform your fifth 3×5 of Pressing for the cycle. Add 2-5lbs from last week’s weight.
Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+
Post loads to comments.
Press e5/6
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3 Rounds For Time of:
270m Run
7 Dumbbell Snatch Left
7 Dumbbell Snatch Right
10 Kipping Pull-Ups
Go really fracking heavy on the dumbbells.
Post time and Rx to comments.
The 2013 North East Regionals… we’ve come a long way!
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Describe your relashionship with germs.
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Some Of My Best Friends Are Germs NYT
Press: 55×3, 63×3, 71×7. I think maybe I'd have gotten more on the rep-out if it hadn't been for 50 pushups yesterday and 30 more in warmup today. I'll take it.
WOD 9:42 with 25# DBs (feel like I should have gone heavier) and banded kipping pullups. Thanks coaches for letting me do banded kips — I'm feeling closer and closer to being able to kip Rx in a workout but I'm not there yet, so I appreciate the opportunity for extra practice.
6am private with Josh. Snatch and clean and jerk goodness. And then a short little bit of metcon work during which I managed 6 unbroken muscle-ups, exceeding a several months goal of 5 unbroken muscle-ups. Happy day. Tomorrow the next goal becomes 10 unbroken muscle-ups.
Thanks to Arturo for coming to cover for Open Gym last night. We really appreciate it!
If anyone has or currently plays in a rec volleyball league, would you mind emailing me and letting me know which one it is? My email is katharinereece(at)gmail.com. I really want to join one!!
Press: 155#
I was at 200# last week but my back is wrecked and just couldn't even imagine doing more
WOD: 11:38 @ 30#
What Michele said. Had a mildly successful open gym last night. Did a solid half-hour of mobility work, followed by Sunday's DLs at 310×6. Wasn't my best performance. Started out lazy on setting my back, had a good middle two reps after Todd scolded me to get my chest up, 5th was ok, and then lost my back on the 6th and called it.
Then I decided to press bc I didn't think I'd make the gym tonight. Did Wendler 3 week at: 105×3, 120×3, 130×6 (numbers were wonky). I think 130×5 would have been a PR, so to do 6 I was stoked. I think in strength cycle when I hit 160 at the total, my best set of 5 was at 125. Wendler has been very good to my press, and had been in the past I think. Maybe I'll try to stick with it.
Press
120×3
135×3
155×10–3 reps up from the 1+ on the last go around
WOD: 6:55 with 60lb DBs. Should've gone heavier. 55s felt heavy in warm-up, so I only jumped 5lbs.
When I grow up….I wanna be just like Kevin R.
🙂
Made it to 8 am for a nice little class with McDowell. Glad to have come but annoyed that my shoulder sounds like a ratchet when I press…I have rested it so if it doesn't knock it off I may considering backing off external rotation lifts for a bit.
Catch up post from the weekend – the obstacle course MeLo set up for the Spartan race was awesome – gotta love obstacle course WODs! Also ran my first 5k ever – not quick but got er done so happy about that!
I am lucky on my relationship to germs. My dad has his PhD in Meat Science – yup that is a real degree – so we had a pretty pragmatic approach. Few kids give science reports on e coli 0157H7 (thanks for the help on that one Dad 😉 Germs are an integral part of our thriving eco-system. So all you can do is don't cross contaminate when cooking, wash your hands when you go to the bathroom, don't lick the subway pole and when travelling in developing countries eat the food that has steam coming off it — wouldn't worry too much about the rest.
Press – 110×3, 125×3, 142.5×8 – one more than the one week last time
WOD – 6:30 @ 60# – went with 65% of bodyweight / 2 which was probably too light – Kevin said to do 65# after he finished the 6 but that just sounded crazy. He was right.
Press – 110×3, 125×3, 142.5×8 – one more than the one week last time
WOD – 6:30 @ 60# – went with 65% of bodyweight / 2 which was probably too light – Kevin said to do 65# after he finished the 6AM class but that just sounded crazy. He was right.
Has anyone had any experience with boxes in the Hudson Valley? I'll be in Red Hook for a few weeks this summer, and I see three nearby: Hudson Valley Crossfit in Rhinebeck, Railroad Crossfit in Hudson, and Crossfit Ulster in Kingston. I'd love to hear any feedback anyone might have. Thanks!
Relaxed 12pm with Jess and Arturo. Press 90×8, the last one was a real grind but next week's 1+ at 95 should be fine. It really does help me to have people yelling "push your head through!" etc etc, so thanks!
I wasn't sure how heavy to go on the db snatch so went with a medium 30… should have gone heavier, as that mostly felt like rest between running and jumping pullups. Finished in 7:27 I think, felt stunned for a few seconds after.
Speaking of running… has anyone tried the programming in "Power, Speed Endurance"? I tried the running workouts for a month or two and it was working pretty well, at least for running faster (my default pace is 9mm-ish so a lot of room to grow). But I was only enjoying it indirectly, and I don't really have a goal for running so it was easy to get off the program. Now I just try to run moderately a few times a week, and do 1-2 weight sets /week outside of cfsb. Still, after today's workout I am thinking I should try to work 2x/week intervals back into my "non-cfsb" workout days. What do other people do outside the box?
Finally lifting after 3 days of driving a lot and kneeling and counting…
Recovery Squat
255x3x3
Felt gross, hips are tight.
Press (3 week)
115×3
130×3
145×8
Got 5 fast which was key.
Deadlift (5 week)
285×5
330×5
370×10
Jess was watching so I asked her to call me a p*ssy if I took my grip off the bar before 10. She luckily didn't have to.
Regionals were a blast but it's definitely good to be back. Someone (Noah, I think) recently compared Games athletes and regular CFers to dinosaurs and lizards. I therefore, am a newt.
If you're a newt then I'm a worm!
Hey everyone,
What are your current thoughts on the butterfly kip? I find myself torn on how valuable it is for training. It's undeniably faster, and if I were a competitor it would be mandatory, but I'm not sure of it's training impact. Better to go with gymnastic kips and longer times, or stick with the butterfly?
My shoulders still felt Sunday's WOD so it cost me yet again today. Did not move up even 2 pounds this week since I had to back off from 92 to 90 to get my last set in.
Today's Wod with 30 pounds came in at 8:15. I think there were a few places I could have pushed to go faster but at what cost/value? I have murph coming up and its a monster and I rather try to get my old man ass more rested for that shoulder destroying nightmare.
Germs eh, I never touch my eyes unless I have washed my hands first. I wash them after taking the subway. When I am cooking I am always washing them and my work surfaces. I do avoid people on the train when they are coughing and sneezing/looking sick and seems to work out well.
Wanted to throw this out there… not sure if the coaches will see and comment/care but I have happened to have noticed multiple people chewing gum in classes. As a past trainer I was always told NEVER chew gum when working out. The possibility to inhaling or coughing it out exists and I would hate to see either of those (Especially while bench pressing). One slip and you are choking with 45+ pounds over your body is never a good thing.
Breath not so fresh hit those listerine strips.
My relationship with germs can best be described as fraught. I brew my own kombucha (if anyone wants a SCOBY, hit me up), try to eat lots of fermented foods, and I take a probiotic when I travel. But here's where it gets weird: while I am totally comfortable with dirt and germs in the country, their city cousins skeeve me out. I will not, under any circumstances, touch a subway pole. Ever. I don't allow shoes in my apartment. I won't let any clothing that has touched the floor (or a bench) at CFSBK touch anything but the inside of my washing machine. Mice or bugs or dirt in the country don't bother me at all, but I have a visceral reaction to the city's grime and pestilence. Country germs = healthy; city germs = toxic waste.
Was definitely too "out of it' yesterday to try to deadlift so I made that up today. If you're following me on instagram, you may know why. 😉 Hit presses first.
Press:
(33×5, 45×5, 55×3)
62.5×5
72.5×5
80×7
-playing with not pushing my head forward too soon. really awkward for me but overall i'm happy with how presses have been feeling. my projected numbers keep getting me closer to a 100 press which has been a goal of mine.
Deadlift:
(115×5, 140×5, 162.5×3)
186.5×5
210×5
236.5×7
-I HATE repping out deadlifts. Afterwards I told the hubby who was watching that maybe I'm just meant to do heavy singles because I have a weak back, and he responded with 'that's exactly why you need to do reps'. ok, smarty pants.
Will do one of the wods tomorrow since I didn't squeeze it in today.
I can't describe every workout as fun, but nothing else encompasses everything I feel afterwards. Tonight though the fun made it difficult for me to grind spices.
I had a rough start getting organized for the press but it turned out better than expected. 60×3
The bar felt lighter than ever before.
wod-9:45
270m run- nice and easy
25# db 7l/7r easier than I'd expected. This was the rest in the wo.
10 Kipping pullups. Not bad, not as easy as I'd hoped they would be. 5-5, 4-4,2, 4-5-1 Getting back on the bar and kipping for one last pull up was so annoying.
Make up post from yesterday and the last month…
DL: 95×5, 125×5, 145×1, 155×5
partner NFT WOD with Rachel & JJ: 50 KB swings (20kg@face), 50 pushups (from feet! in sets of 5), and about 50 cal on the rower. fun stuff!
Very very happy to be back at CFSBK!! I had an amazing month away full of bread, pastries, sugar, beer/wine, and lots of other non-food related adventures, sights, and experiences. Glad to be home and ready for that veggie CSA to start!
Fitness wise… I walked a ton every single day on my trip, did a bit of yoga and stretching probably two thirds of the mornings, did 25 push-ups about two thirds of the days, had a solid week of 2-a-day surf sessions, and went to Crossfit a sum total of once at CF Retiro in Madrid, where class was taught completely in Spanish.
They really pack a LOT into an hour there! Here's the gist:
*warm up: 3 rounds of 10 pushups, 15 air squats, 300 m run
*skill work (10 min): pull-ups. worked on our own for "next level" stuff. so since I had kipping pull-ups, they had me work butterfly technique. pretty fun. far away from having a real pullup with that but getting the motion was cool.
*strength:
-Snatch. everything in KILOS! 10×4, 20×4, 30×4, 30×4
-Snatch deadlift. a bunch of singles @ 50kg
*gymnastics:
-L-sit with knee tuck on the rings. :40×4. holy sh*t.
*WOD:
3 rounds for time of:
-300m row
-pullups (15/10/5)
-snatches (15/10/5) – did mine @ 25kg
Time cap was 12min. I got through one round plus 6 snatches, largely in part because my hands tore on the first 5 pullups of the workout. My grip needs a lot of work/strengthening.
So fun to experience crossfit in a foreign country and see how they do it over there. think they were pretty surprised to have a (blonde, american) woman in there who could sort of keep up… the ladies locker room didn't look like it got of use.
Looking forward to catching up with everyone in class 🙂
press- 60x5x3. I really forgot how to write that. My brain needs training.
I just started looking at times for this wod. You people are animals. It took a lot for me to keep getting back on that bar. I can't imagine trimming even another minute off that. I felt sick for a second.
My last post. Sorry I'm lonely without Toddy.
I am not a fake dog. I am the cutest real dog. I don't know how to add a link. 6:30 class google: "black brussels griffen teeth"
The first image is my dream dog/self
Strength re-cycled…
Bench: 200x5x4 & 155×10
I missed the very last rep which was weird because everything prior was moving fine.
Clean Practice: 95x2x5 and 135x3x3
Worked on squatting and footwork.
DB curls: 35x10x5
Pushups and some chins thrown in. Fun workout but wet!
Giganto 6:30 with MeLo and Noah.
Press: 135×5,5,4. Failed on the last rep of set three. I only hit four reps at this weight last week before dropping to 132.5, so this marks some progress. Need to not hold bumper plates over my head for long periods of time before heavy presses. Did not feel set and locked down today, except during set two.
WOD in 8:05 at 60lbs. Runs were slow, but managed not to drop the DB or fall from the pull-up bar at all. This was a really good one.
Feeling oddly ready for Murph.
Press 123x5x3. Was worried these would not go up but felt good.
WOD @ 65# 8:53. That was the right weight.
Just want to take a moment to say that I have LOVED the programming this cycle. The strength focus really works for me. Two lift Thursday is the best thing ever
Press 140X7 (cant wait to crush my 1 rm)
WOD 6:16 with 60# dumbell. Most snatches were below the knee so, i screwed that up.
I was there too, Ryan!!
I love germs. They're tasty
Press 77.5x5x3. Still some room to go up! I inch my numbers up so slowly it (almost) feels like I could do a linear progression forever.
WOD @ 35# in 8:49 with jumping pull ups. Didn't really know what weight to do, but I think I could have even gone a little heavier. This was fun.
WOD on Wednesday
8:13 with 65#