Bethany E training hard through her second pregnancy at CFSBK
- Team CFSBK has broken the 20K mark for Fight Gone Bad Fundraising… Amazing!
- Sadly, there is no Active Recovery this evening as the coaches Fox are off wandering around the desert. We apologize for the inconsistency of AR the last couple weeks while DO and Fox have been off fighting evil outside of CFSBK. Normal scheduling will resume this Saturday.
Upcoming Training Template
The next cycle begins on Sunday the 13th. We’ll be working off a similar template to the previous cycle and expanding upon some of movements we’ve been biasing the last 6 weeks.
Monday: Inversion Strength Biased Training
Wednesday: Cleans, Front Squats and DIY finishers
Thursday: Mixed modal conditioning
Saturday: Snatches, Back Squats and DIY finishers
Sunday: Mixed modal conditioning
10/29/13 C.R.A.S.H.-B Info Session
The SBK Indoor Rowing Team is mounting its fifth CRASH-Bs campaign! CRASH-Bs is the premier indoor rowing championship, held in Boston each year in February; the 2014 date hasn’t been finalized, but it’s generally on the Sunday of Presidents Day weekend, which will be Feb. 16th.
Coach Nick will lead the team through a program based on his training regimen when he was competing at the olympic level. The participants will meet up for three group technique clinics (each of which will conclude with a workout), plus four team races at the gym. Nick will post a program for each week, and will provide support throughout the next few months for the team. Members will perform the majority workouts on their own. We will provide a plan on how to intergrate them into your CrossFit Group Classes.
The cost of the program is $200. Various payment installment options are available. The fee does not include the CRASH-Bs entry fee ($25), travel to Boston, or hotel.
If you’re interested, come to Nick’s kick-off meeting at 2:15 on Saturday, Oct. 26th. He’ll explain the program in detail and answer questions. (Oh, and at the end, you’ll race 2000m.) Send Nick an email at nick [at] crossfitsouthbrooklyn [dot] com if you plan to show up or if you have any questions.
To read some testimonials from last year’s competitors about their experience with this program, check out the Event Page.
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7am with DO and McDowell. Came in to do yesterday's workout & run, but ended up doing 195x3x3 on tomorrow's weightlifting. I've been skipping anything with deadlifts for a long time now, and recently started 'rehabbing' it on my own with lighter weights… So happy to get feedback on form.
Thinking about trying a strength cycle this winter – do people do any DIY conditioning work during this, or is it recommended to rest up?
Yesterday's afternoon workout:
HBBS: 45×5, 135×5, 225×5, 275×5, 295×5, 315×5 (RP)
Front Squats: 135×5, 225×5, 270×5 (PR)
Tabata Wallball @25lbs: 11, 11, 11, 10, 8, 4*, 8, 7 total: 61
*Took the wallball to the face in round 5, finished the rest of the interval and went back to the office looking like someone had punched me in the face.
Just catching up on my CFSBK blog fix as I've been away from training with my favorite people due to life getting in the way. Still managing to lift, yesterday got in some HBBS, front squats and wall ball. Goal will be to stop by during open gym on Friday and try to catch up with folks from my FGB team and also practice my step-ups, I mean box jumps…
And hats off to those who competed at Beast of the East; those workouts look like fun, but that max calories in 1 minute on the Airdyne must have been terrible — it's one of the most brutal exercise contraptions ever constructed. You can easily each 100+RPMs and make your heart want to explode out of your chest cavity. The erg doesn't even come close to how miserable that bike makes me feel.
That being said, I'm all in for Crash B's and looking forward to setting another PR at the competition!
For those of you on the fence about the training: Yes, it's brutal. Yes, you will want to quit. And yes, you will hear Nick's voice in your head at inappropriate times. It will also improve your rowing, especially you short people who think you can't put up fast times on the erg.
I saw a huge improvement in my cardiovascular endurance (both physical and mental), improved my squat technique, PR'd my Jackie time, gained more upper body strength, and learned who all my fellow masochists at CFSBK were. Plus I've PR'd my 2K time after each training interval.
Sign up, you'll be glad you did.
6am with D.O. and McDowell. Worked up to 355 for a heavy deadlift triple. Form felt solid at 335 and a little bit soft at 355. D.O. said my hips were rising faster than my shoulders. Finished with a nice little conditioning couplet with some built in rest. The 1min movement was much harder than the 2min movement.
Pleasepleaseplease tell me the back squats on Saturdays are going to be low-bar. I mean, I know nothing bad will happen as long as I'm hyper-vigilant about form, but I have to admit I'm feeling apprehensive about another cycle of FSQ and HBBSQ on behalf of my lower back. (Also, I'm just sad at the idea of going, like, four months without low-bar squatting!)
Also, Bethany! Awesome. I will always remember being paired with her on a bar much earlier in my CrossFit life, when she was PG the first time. I was struggling to organize my OHS and here is this pregnant lady doing it like a BOSS. Really inspiring.
Yeah Bethany! My CrossFit mama partner in crime. You rock. Also, props for training consistently a) while pregnant and b) with a toddler at home. That's almost harder…
@pckr — depends on your goals. If you really want maximum strength gains then minimal conditioning is the way to go. If you are still relatively new to the linear progression and just want LOTS of coached exposure to the lifts and to make some gains, some conditioning work is not going to destroy you, especially during the first 4-5 weeks of the cycle.
I'm so happy we are doing more inversions! I'm so freaking far from a handstand but I want to keep working on it. Also thrilled that neither of the strength days are Thursday this time, the one day I miss fairly regularly and can't make up a different night. Thanks!
On the strength cycle/ CRASH- Bs topic- would it be possible/ advisable/ utter madness to do both concurrently?
385 for a DL triple. Felt very solid. Would have gone for 405 if it wasn't back off week.
Couplet at the end was fun. Got around 40 for the first movement on each interval and 35-40 on the second
Charlie: Yes.
@charlotte thanks for the comment, I'll think about what you said. CRASH-B sounds interesting too…
@Charlie I think that idea would lean more toward "utter madness" especially toward the last month when CRASH-B training would take over almost all of your gym time rather than be something you would do in place of a WOD or after a class. I can't imagine doing strength and CRASH-B at the same time.
Refer to what Charlotte said above about combining conditioning with strength.
Came in early to do a Power clean, front squat, jerk complex.
Power Clean+2 front squats+2 Jerks
220
242
253
264×2
275
Strict Press: 200×3
Back Squats: 330 5×3
Hey guys! We just had a space open up in our October 9am Foundations class. It meets on Mondays and Thursdays from 9:00-10:15am and starts October 14th.
If you know anyone that's interested please let them know they can sign up for the class HERE.
Thanks!
5:30 w/ Jeremy
Heavy press up to #78. Wanted to shoot for #83.
Wall walks were tough today.
Body felt like garbage but glad to be moving after CW
Strength Re-Cycle
Started a linear progression today to make up some lost ground….
Squat: 265x5x3
This was lighter than it needed to be, but it was good to not struggle and just crank out some squats. A fine starting point. Shoulder hurt right after each set. But the back was A-OK.
Deadlift: 275×5
I put the bar on blocks to ease the load on my lower back. Probably should have started with 3 plates but I was feeling tired and starting to ache a bit. Again, a reasonable starting point.
Thanks Gina for responding! I'll forget that idea then 🙂 Noah- yes? All of the above?