Camilla working some Erg Sprints
Gymnastics Ring Strength Series Live!
Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine and Crossfit strength movements. Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches. Students will also have strength and flexibility assignments to do on the outside of class.
Saturdays from 2:00pm – 3:00pm
7/27, 8/3, 8/10, 8/24
*please note that class skips 8/17
Price:
$60 for 4 Weeks
Cap:
8 Participants
Register Here!
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Jen Stopka’s Fundraising Marathon
Jen Stopka is running the Chicago Marathon this October with Team in Training to support the Leukemia and Lymphoma Society. She’s dedicating the marathon to 9 year old Alyssa who was diagnosed with leukemia. She’s pictured here on her last day of treatment with her favorite superheros.
Why should you donate? Because cancer sucks. And because there are some really swanky prizes:
Up for grabs:
– 1 hour massage with Inka Hodes
– 1 hour private yoga session with Whitney Hubbard
– 1 hour personal training with Noah Abbott
Tickets are $5 each. Bonus tickets if you donate $25 (six tickets) or $50 (fifteen tickets).
Email jennifer.stopka[at]gmail[dot]com or post in the comment section on Jen’s fundraising page to tell her which prize to put your tickets toward, otherwise tickets will be distributed evenly.
All proceeds will go directly to the Leukemia and Lymphoma Society.
Winners will be announced August 1!
This raffle is open to everyone (not just CFSBK), so please pass along to all of your NYC friends!
Start donating!
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Posting yesterday's work out:
Ran to 8:30. Made it just in time for bench press: 85# x14.
Sit-ups w25# – had to break it up; holy shoulders.
20kg kb unbroken overhead. Still waiting for these to get easier.
17.5, then 15, back to 17.5# db press in fives.
Took the long way home to enjoy the rain.
Just wrapped up an hour of AR.
Now for a minimum of 8 hrs sleep.
21k row? HMM WHAT?
Someday…SOMEDAY I will be able to do rings class. (Not now, with a move and a vacation happening on two of those weekends.) I am jealous of Crystal and her muscle-ups!
That 21K row looks painful. Especially since the first 2000m are a kind-of-sprint.
From 5:30pm class last night, with Coach Melissa:
Bench press: 170x3x5
All went pretty smoothly.
WOD: 3 rounds nft of
25 situps
15 KB swings, 32kg
15 DB presses, 35lb
The presses were hard to keep up. The first round was unbroken (barely), but the next two rounds were in 4 sets. Also, dropped to 30lb dumbells for the last round.
Cashed out with 5 sets of 30 double unders, breathing about 30 times between sets. Two or three rounds were unbroken. These are getting easier, and I was actually able to take Matt Katz's cue (thanks!) to keep my knees straighter, and stay lower to the ground. I've heard this before, but for some reason it made sense to my body today.
A small group of us is starting a Summer Paleo Challenge starting tomorrow through the end of August.
Here is the link to the spreadsheet/rules, largely based on January's challenge but with some tweaks:
https://docs.google.com/spreadsheet/ccc?key=0AmqwMQPOXJAAdFdxOHNwZ3plcTlTQnZOUXdiU1ZNNVE&usp=sharing
If you'd like to participate, please email me at amy.leigh.ward at gmail dot com so I can add a tab for you and add you to our email chain!
6am with McDowell and Jess. Not my best day — told McDowell that I wanted to get all the mental mistakes out of my system this morning so I don't make any in tonight's softball play-off game! Come watch the CFSBK team at 6:15 pm in Red Hook!
Bench press. Intended to go for 110x3x5. Failed on the 3rd rep of the second set. Assessing what went wrong (I was a bit unfocused), McDowell pointed out that I actually had 115# on the bar, not 110#. So did another set at 105# and called it a day.
NFT work. 20kg KB felt good. 20# dumbbell was a bit rough for some reason, so I switched to 17.5# for the final two rounds. Sit-ups with 15# for the first two rounds and then 10# for the final round.
Super excited for the next rings seminar 🙂
6am with Jess and McDowell. Recovery squats (high bar) @ 215. Bar moved fast. Bounce felt good. Metcon: 5:08. Lovely little couplet, though I grazed my chin on the pull-up bar doing a butterfly kip. Always worried about that happening and it never has before. Just a graze. More surprising than anything else. Cooled down with a 1000m row and an 800m jog.
Half-marathon row w/ a separate scored event at the 2k mark? That sounds all kinds of awful.
Echoing Rebecca, if you guys don't have anything to do tonight, the CFSBK Softball team has its first playoff game, and its going to be awesome. We are playing the best team in the league, who are undefeated. They destroyed us last year, but this year we played them very tight and lost by just a few runs. I'm feeling a big win coming on, and we can use your support. 6:15 at the Red Hook ball fields, and cars will be leaving from CFSBK around 5:30 if you need rides.
Basically, this is how I feel.
6am with Jess & McDowell. LBBS, exposure 6 in LP: 190x3x5. Starting to move slowly, a bit shallow on rep 4 in 3rd set, but generally felt strong. Really focusing on screwing my feet into the floor a la KStar.
Scaled the pullups on the metcon to 9-6-3; finished in 5:38. Need to get back on the pullup train.
I like the workout demo where they talk about wanting to velcro peanut M&Ms to their shoulders for snacking during the 1.5-hr workout.
@Stella, YOU CAN DO A MUSCLE UP! I'll practice with you anytime.
Noah, I just teared a little while watching the vid.
Guys, it's a rest day. Come to Redhook and watch the Calaveras in their Playoff Run. IF we get 10 people not on the softball team to come cheer us on, I will buy a keg for all to drink at a date TBD.
Seriously. Come down.
If anyone is interested:
I have been home-brewing kombucha for a while now and have a bunch of healthy, active SCOBYs that I would love to give away. It's really easy and a huge money saver to make your own, and I'm happy to share info on how to get started! lvs3h (at) virginia.edu
I like where they're going with this idea of velcro'ing m&ms to their shirts…
You had me at "keg"
8am with Jess.
Wendler 3-week redux: [45×5, 135×4] 205×3, 235×3, 267.5×8
WOD in 6:50. Pull-ups started to go at the end.
Great. A Dh3 keg promise and I was just booked into a 630pm meeting that will last until the end of time.
Can we have a velcro m&m shirt craft night?
I did 630pm last night. Had a terrible day so everything was all over the place but at least I showed up and was able to recognize McD got a haircut.
Congratulations again to the Singlet Triplets for their Sunday heavy stuff, that thar be some mad lifting.
OH! And a big fat PS: the bar that was instagrammed with the plates all over the place? Thanks for completely freaking me out. All plates must match in the order they go, big to small. I seriously thought my brain was going to explode and I have may have gasped NO loud enough that people at work came over to make sure I was ok. Seriously.
6:30 class with Josh and MeLo
Got in 40 minutes early so rocked some solo AR rather than the class combo.
Squats felt heavy but organized today:
45×5 135×4 165×3 205×3 235×3 265×5
WOD in 5:05, workouts like this always mess me up, no time for rest, no place to hide. Had to walk it out and then sit in front of the fan and relax for 10 minutes before I could head home.
Haha JB, you are worse than me!
How did the game go?????
Volume bench- all first reps paused:
210×5 (PR) and 200x5x4
Solid. Haven't been doing sets of 5 so this PR is long over due.
Chins: 6,7,6 meh
Tris: 17.5 DB for 6 sets of 10 with 12 seconds of rest between sets. Should have gone heavier.
BSQ: 145x5x3
Can't say these felt good, but the bar went up, so let's just leave it at that.
WOD with ring rows: DNF under the time cap but Melo let us keep going. I finished in 7:39
I know it's lame when I did ring rows, but I'm proud of myself for doing the burpees strict even though I knew I wouldn't finish under the cap.
CFSBK Confession: Last Friday, I dragged myself to the 6 am class feeling somewhat (okay, very) hungover. As soon as Nick wrote Burpees on the board, I promptly left, opting to take a slow jog instead. It wouldn't have been pretty.
Then I had my own make-up burpee-fest this weekend in DC, and was back at CFSBK today.
Lessons learned:
1. happy hour does not mix with 5:30 am wake-up calls
2. dozens of burpees are better done with good company!
8:30pm with Melo
squats: 215x5x3 felt heavy but it all moved pretty well.
I was conservative with my target weight today as this was my third day working-out in a row, and I expected to be spent, but it all moved pretty well. Shooting for 225, then 235 for the next (and last) two exposures this cycle.
WOD: 6:46
had to break up all the sets of pullups.
Can I please do a pull up work out without my hands tearing??
@KMo – I've switched to ring rows many a time as a result and I think ring rows can be every bit as hard if not harder than kipping pull ups. Am I alone?
Did my squats at 146# x11 which seems to be the magic number for my squat rep-out
That's 2 posts for me today
A/R tonight, followed by 6:30 class.
Bench: 45×5, 75×5, 95×2. 102x5x3. (2# jump, wanted to keep it small so I wouldn't go to failure.)
NFT WOD: 24kg KB, face height — mmm, that's heavy! 15# DB — disorganized and very tough on my left side. right side is totally fine. 10# and then 15# on the sit-ups. shouldaaaaz!
feeling a little fire in my right sacroiliac joint after i gave myself maybe a bit of a poor adjustment during a yoga class this morning. interesting. hoping I can sleep it off and maybe do a few reset poses/actions to get it to calm down…
SURFING IN THE MORNING – COME WITH ME!