Take 18 Minutes to establish a heavy but perfect triple
Post loads to comments.
_________________
20 Minutes NFRs of:
1/3 Mile Run
26 H2H Kettlebell Swings
5 Wall Walks with a :05 hold at the top
10am Classes Start This week!
Remember that starting today we’ll be holding CrossFit Group Classes at 10am M-F!
Great job to Team CFSBK on their efforts this weekend at Beast of The East 2013 in CT. After three days of competition, we ended up in 18th place out of 35 teams. Originally our team consisted of McDowell, Melo, Teresa B and Josh with DO competing in the individual division. Unfortunatly, while warming up for event 2 Coach McDowell sprained his wrist and DO had to fill in on the team to finish out the competition. Results below.
Event 1:
AMRAP 20 Minutes
20 Calorie Row
100′ Farmers Carry
10 Overhead Squats 135/95
100′ Farmers Carry
Team score: 487 Points (10th overall)
Event 2:
10 Minutes to Establish Max 1RM Fat Bar Thruster
Team Score: 635lbs Cumulative (24th Overall)
Event 3
With 1 Man and 1 Woman working at at time, complete:
60 Chest To Bar Pull-ups
60 Kettlbell Swings, 53/35
60 Ring dips
60 Kettlbell Swings, 53/35
60 Toes to bars
60 Kettlbell Swings, 53/35
60 Ring dips
60 Kettlbell Swings, 53/35
60 Chest To Bar Pull-ups
Team Score: 17:28 (10th Overall)
Event 4
In 20 Minutes, Establish an 8RM Back Squat
Team Score 950lbs cumulative (20th overall)
Event 5
Max Calories in 1:00 on the Airdyne
Team Score 119 Calories (29th overall)
Event 6
Team “Isabel”
Men: 60 Snatches for time 135lbs
Women: 60 Snatches for time 95lbs
Team Score: Men’s time + Women’s time, 13:05 (17th overall)
More pics in our Flickr page
____________________
Letting Beautfy Speak Up Itself CrossFit
The Handstand Push-Up CrossFit Invictus
Why You Should Fill Your Company With Athletes Forbes
Hooray for 10am classes– no more procrastinating while noon approaches
First Strength Cycle in the books! Intend to sign up for a second tour so that I can keep it rollin’.
My goal at the outset was not to try and put up big numbers but to de-wonkify my squat and deadlift. (Destroy so that we can rebuild type of thing). I never felt comfortable with either lift – I knew my mechanics were off but could not figure out how/why. Also, was kinda scared of the weight and wanted to get over it.
Mission accomplished. After a couple of sessions Jeremy noticed some things about my squat form and with some minor mechanical adjustments (standing tall at the top, narrowing my stance, working through the bracing sequence, trusting the bounce at the bottom) and changes to my programming I was able to start hitting some numbers that gave me big problem earlier in the cycle. More importantly, the movement finally “felt right”. Re the deadlift, JF quickly saw that I had difficultly with the lower part of the lift but could finish it once I got the bar to my knees. He had me switch to deficit pulls half way throught and it made a huge difference.
The benefit of strength cycle is that by focusing on the basic lifts exclusively for a little while and performing them regularly, you can ingrain these discoveries and build the muscle memory you need to stand up the weight as it gets heavier. Having Jeremy watch every single rep of all of my work sets for eight weeks and provide me with real time feedback was beyond beneficial.
So. . . thanks and praise to the barbell whisperer and to all of my platform mates (Y, I, P, J, C, S, R, R, M and others).
I will wear my shirt proudly.
Total Recall!
Squat: 205 (PR), 225 (PR) 245 (PR) Nice.
The bar flew up quick fast for the first two attempts. Didn’t realize how much adrenaline was flowing. Decided to go +10 more than my goal for attempt three. Didn’t stay tight enough at the top so had to fight to get my chest up but – great success!
Press: 110 (PR) 120 (PR) 130 (Fail).
Definitely got greedy on the last attempt. Got the bar moving but could not lock the elbows. Could have hit 125 but decided to roll the dice.
Deadlift: 255, 275 (PR), 285 (PR). Let’s just say 285 was a little “grindy” and leave it at that.
Overall: 650lbs. PRs in all three lifts and much room to grow.
Congrats team SBK! Looks like an amazing comp. Great job.
MGMT: Will there be comp class tomorrow while Fox is gone?
I really, participated in Strength Cycle to add to my SBK t-shirt collection. It's the most expensive t-shirt I own.
Seriously though, @Jay, you pretty much summed up my experience in Strength Cycle. For me, after making a lot of progress in my squats a few class cycles ago, somewhere along the way I lost confidence and started seeing my numbers slide again. Like Jay, I decided it was time to demystify my squat and be more comfortable being uncomfortable under the bar. The first time I ever failed a squat in group class I broke down into tears. I failed reps three times during this cycle and was able to learn, move on, and improve with each day. It was really great to watch my numbers climb and to pick up the barbell with each passing session with a little more confidence.
It was a really wonderful experience to spend 8 weeks under Jeremy's watchful eye, get lots of feedback, and cheer on my fellow platform mates. Jeremy is so supportive and knows when to push you outside of your comfort zone. I really enjoyed the break from group classes and focusing on basic lifts and building more proprioceptive awareness.
Strength Cycle Total #s:
Squat: 165 (old PR), 175 (PR), 185 (F)
I got a little greedy at the end and probably should have gone for 180 instead. I lost tension at the bottom of 185 and couldn't stand the bar back up.
Press: 60, 65 (F), 62.5 (F)
One thing I learned to appreciate this cycle is how finicky a lift the press can be. This lift was just not happening for me today and needs a lot more work.
Deadlift: 170, 185 (PR), 205 (PR)
Yay deadlift! Maybe it was the extra rest I got from failing 2 of my presses, but I had a ton of energy heading into the deadlift. 170 went up without a problem. At the last TTD, after an epic battle pulling 185, I got DQ'ed when my foot moved. This time the weight moved really fast. Per Jeremy's suggestion, I went for 205 for my last lift. I was surprised with how quickly this moved – feel like there is a lot of room for growth with this lift and I can't wait to see where it goes.
I'm looking forward to a few days off with just some active recovery and going for a new PR attempt in the bench press on Wednesday. Thanks Jeremy for a great program and thanks to my platform buddies for working hard these past 8 weeks and being so supportive.
Congrats to Team SBK at Beast of the East and to all the Strength Cyclers!
6am with Nick and McDowell. Worked up to 68# on the press. I attempted 73#, but I could only get one rep. Got through just about 2 rounds of the NFR work (subbed rowing for running). Had some coordination issues with the H2H swings, but got there by the end.
6am with Nick and McDowell. Press: 115×5, 135×3, 155×3, 165×3, 175×3, 185×3. Wasn't planning to go up so high, but 175 felt good so I did another set. Third rep at 185 was a bit grindy, but not horribly so. Wall walk-ups during the accessory work were surprisingly hard, probably due to all that pressing.
8am with McDowell. Worked up to 73# x 3 on the press with partner Micheline, who got like 8# more than she was expecting, and got through exactly 3 rounds of the accessory work. Lots of core stabilization needed on those one arm KB swings.
Congrats Team SBK and Strength Cycle people!
Sorry to hear about McDowell's wrist- hope it heals fast.
I got a fright last night for a second when I checked the blog on my phone and missed the top half and thought for a second that something had gone seriously wrong with Back-off Week programming. Fat bar thruster….what? Beast of the East looks like it merits the name. Wow- you guys are amazing.
Finally watched the 'Nasty Girls' video…. emotional stuff.
anyone else feeling as busted up by saturday's chipper as I still am?
coworker: " I was going to call your name to catch up but I realized how slow you were walking, so here I am. Crush week?"
"…yup"
I hate any and all staircases.
Hahaha Gracie! Yup, I'm a mess still. Those air squats yesterday didn't help.
Yes Gracie! My legs are beat up from yesterday. But today's foam rolling was just what I needed. Yeah 10 am!! So happy to have this timeslot!! Thanks MGMT!
God, I miss SBK!
Finally made it to a local box out in STL, which shall remain nameless because there wasn't much coaching to speak of. And since the strength part of the WOD was 3RM bench, that was kinda scary. 115×3, failed 3rd rep at 125.
On the plus side, Rx Annie for the first time. 9:37. Maybe it really WAS the knot in my jump rope that kept me from getting more than 1 DU at a time last week.