Fitness: 5 Rep Max
Try and beat your 3×5 weight by 5-15 pounds
Performance:
75%x5
80%x3
85%x2
90%x1
95%x1
100%x1
100% + if still moving well
Use this 1RM calculator to figure out your numbers, round to the nearest 5 on your attempts.
Post loads to comments.
Bench Press e6/6
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Not For Time:
100 Push-Ups
150 Russian Kettlebell Swings
Break up however desired. Minimize rest between sets.
Post rep scheme and Rx to comments.
Congratultions to all the participants, volunteers and spectators who made yesterday’s Tough Titsday Powerlifting meet one of out most memorable to date! We saw incredible performances from so many athletes. If you didn’t already, please post your experience to comments.
View full results here
Paleo Potluck This Saturday!
Save the date! On January 18th at 7:00pm we’ll be hosting our first CFSBK community potluck in 2014! This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge and bring folks from all times and corners of the gym together. All are welcome and encouraged to come. Please RSVP and note your dish in the event page!
Potluck Notes:
- If your food needs to be kept warm or hot, you’ll need to provide your own crock pot or method for keeping it at serving temperature. We’ve got surge protectors and extension chords
- We’ll provide note cards for you to label your dish with.
- When you leave please take everything you brought with you. Do not leave any pots/pans/tupperware utensils etc. They will be discarded that night.
- Parents, we’ve got a minature bouncy castle inside your kids can play in.
- If you’d like to help out (and haven’t already been contacted) we’ll need some hands on deck putting everything away afterwards. If you stay until the end we’d appreciate it!
- Feel free to bring any alchohol you’d like too. If you’re not doing the LFPB Challenge and want to bring some non-paleo booze, that’s okay too.
New post on Inside the Affiliate
Coach DO has a new blog entry on Inside the Affiliate about our Foundations program. Check it out to learn more about our thought process regarding this program. If you have any comments about your own experiences with us, we’d greatly appreciate hearing about them in the comments section over on ITA. Thanks!!
ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!
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Ask The Doc: Why We Develop Bad Knees Tabata Times
CrossFit Criteria Cathletics
Great job all around ladies! Lots of intensity and badass-ity on those platforms.
Awesome work on TTD as usual. I saw some video clips on FB and the energy was incredible. Well done all. Wish we could have been there.
6am with NickDowell. Fitness version of the bench press, worked up to 102×5. Cashout afterwards with a 20kg kb and pushups from the knees.
TTD yesterday was amazing!! It was so nice to meet all of the other lovely, strong women that I don't normally see at 6am. Thanks to all of the coaches for putting on such a great event! A special thanks to DO for his help on the warmups and last minute tips and encouragement! Next time I'll definitely look to be more aggressive and put some more weight on the bar.
You ladies @#(*ing rock! I am so sorry I missed it. Congratulations to everyone.
140# bench this morning, and I'm pretty sure I could squeeze another 2-3 pounds out the next time I try. I STILL can't say I have a bodyweight BP as I've gained a few pounds lately, but I will still take that PR.
Can't believe I finished all that accessory work. OMG, my shoulders hate me now.
Another exciting, at times emotional (!), TTD. Glad I could be a small part of making it happen. I sent the .pdf of the results along that will hopefully make the blog later today.
Didn't post yesterday: got 3 rds + 35 reps at 155lbs. This is all about shoulders and lats for me; endurance just isn't quite there with those. Kudos to everyone who hit 5 or more on this one!
Nice job at TTD, ladies.
6am with Nick and McDowell. Bench: 45×5, 135×5, 215×5, 230×3, 245×2, 260×1, 275×1, 290×1. The rep at 290 was enough of a grind that I decided to end it there. Not a PR, but close (PR is 300). I missed the last two bench exposures so I wasn't sure where I would end up. This was a good result. Did the cash-out as 10 sets of 10 push-ups and 15 swings (2 pood). Push-ups felt surprisingly strong after the benching.
Another great TTD. Very proud to have been apart of the last three and can't wait for number four. Didn't hit the PR's I was looking for but that's what happens when you don't consistantly squat. I failed two lifts for the first time which is a good learning experience for me to take to the next one. I also pulled my first 'JB' and missed the rack command. Thanks again for the awesome judges, spotters, tech support and Margie for taking the time to put this great event on. So many ladies lifing so many heavy things, very impowering.
WOW impressive numbers, Tough Titsers! Wish we could have been there. Took Linus to the circus and ended up being very slow getting back from Brookyn, at which point we had a child full of cotton candy and ice cream who neeeeeeeeded to be run. Congrats all! @Becca Wolf — that 300# squat is sooo close!
Titsday was an incredible experience, as always. I went in wanting to hit my old PRs from the summer, after being sidelined a bit this fall with various injuries. Of course, once I was at the meet I wanted all NEW PRs, but you know, I get excited. Hit my old 1RM on the squat (170#) and failed at 180# (I know I have this weight, I just bottomed out yesterday), my old 1RM on the bench (100#, epic fight and fail at 105#), and set a NEW 1RM on the dead lift (215#). This is only a 5# jump from my last 1RM and I probably could've squeezed out more, but I went conservative because I really wanted to PR one of my lifts.
As always, I love all the emotions that I go through on this day. It's a roller coaster ride and I can't think of any other people who I'd like to be on it with. CFSBK is the balls, Margie is the balls, and all you bitches be the balls. Side note: when people were yelling out my name on the platform (KH), Lauren Howe asked Jess Fox why my nickname was "Cage". I think that's awesome and I'm temporarily changing my nickname. Deal with it.
Yesterday was my first TTD, and I loved it. I was so nervous going in, but that went away pretty quickly thanks to the support of all the other ladies and coaches!! Since it was my first attempt at any 1 RM, everything fell under the PR category. I think I probably had a little more room in the squat and dead lift but am glad I was conservative – my goal going in was simply to get comfortable with the meet.
On an unrelated topic – my new puppy has finally adjusted to her new home and is now taking over on a chewing, barking, biting rampage. Does anyone have a puppy training recommendation?
Sorry that I miss TTD as I was away; all results are impressive. I can only imagine the epic fights between ladies and the weights. Becca, you are a beast!
Now:
I need recommendations ASAP from people who know good sports injury (esp on knee) Dr or clinic preferably relatively close to Park Slope -but location is not a priority, expertise is.
Sunday morning I fell while skiing with my 10 year old son (at VT) and hurt myself pretty badly (basically inside side of my left knee). It was my worst fell ever. It was on an icy part of slope that I haven't noticed how bad the condition is until after it was too late -and I am faaar from being an experienced, expert skier anyways. And the fall and the pain on the knee was serious enough that I ended up being transported to the base of the mountain on a stretcher by the ski patrol.
I didn't feel much pain first so I am very glad I managed to drive my son back to NJ from VT and drop him off, and after 11.5 hours from fall, I finally managed to get to home at Park Slope, then the knee was getting unbearably painful and made me seriously handicapped all night. I can't bend my knee, and can't keep it perfectly straight; have to keep it in a slightly bent angle all the time. Don't even ask how am I climbing stairs up and down, or change clothes or even walk now. It is always up until you lost an ability you don't truly get how great to have it just to function normally.
-Yes i am doing ice patch, and taking ibuprofen.
I appreciate any help on good Dr recommendations… write here or muratayas@me.com
10am class
Bench
225-245-255
Not a PR but not far off. After a late night yesterday I'm glad to be close.
Sorry I missed TTD, I really wanted to make it, the flckr pictures look great, awesome job everyone who participated.
7am with Nc_Dowell, partnered with Henry and my beard twin Rob,
BP @ 155×3 failed the fourth, definitly a PR but doesnt count since it wasnt x5
100PUs (kneed) and 150KB @20kg broke them into 10PUs and 20KB
Oh, and one more thing: don't forget that tomorrow at 7:30pm is our weekly PILATES class in the CFSBK annex upstairs! You can drop in, check in at the front desk, and it's $20 for a single class or $17 per class if you buy a package of five. Mad abs, yo!
TTD was amazing!!!!! This was my first time participating and hopefully it won't be my last. It was so exciting to watch everyone push themselves and inspiring to watch people fight hard for their lifts. Thanks to all the judges and spotters. And to all the spectators. And to David for the pep talks. And most of all, thanks to Margie for putting on an amazing event that celebrates the strength of women.
I didn't know what to expect, since I haven't been consistently lifting since moving to NJ. Although now that I've found a 24 hour weightlifting gym, that should change. (Down the Shore, we take the "G" part of GTL very seriously, apparently.) I also was incredibly nervous about the formality of a "meet." My 190# squat was a 10# PR, so that was super exciting! My bench press records are sketchy, but I was happy with 115# and know I have room there. I didn't hit a deadlift PR, but I was still happy with my attempts. All and all, a great day. I'm still smiling about it.
Congrats to everyone who lifted yesterday!
Murat: OWWWW! Sorry to hear it!
I saw Dr. Rob Gotlin at the Center for Health and Healing in the Flatiron District a few years ago for a running-related injury and he was great — unlike the podiatrist I saw before him, he treated the underlying cause of my injury rather than just telling me what to do about the symptoms. Gotlin is a sports specialist (apparently he used to work for the Knicks) so he will take good care of you.
…if you can see him. That's my one caveat — it took me several weeks to get an appointment with him. But, I was dealing with a total nonemergency — they might be able to be more flexible for more urgent issues.
My first TTD was amazing! Like Natalie I was super nervous going in on my first lift, but that quickly went away. Every time I stepped up to the platform, the audience would disappear and it would just be me and the lift. The whole experience was kind of surreal for me. I met all new PRs and discovered that I'm a lot stronger than I thought. What I loved most was the support, encouragement and camaraderie from all the amazing women. Thank you Margie for organizing this!
Re Sunday and/or 6:00 a.m. AR: I would definitely be interested (though would prefer a 10:00 am weekend AR). However, I won't use one of my 5 classes for AR (or Open Gym). Would love an AR/OG punch card.
@Natalie – When my dog was a puppy the only thing she reacted to was a little squirt of a water bottle. She hated it so much that it only took a couple times before she associated "bad" with the water bottle. Soon after I just had to hold the bottle up for her to stop what she was doing. Pretty great method, IMO.
My prayers have been answered. I just signed up for RINGS!!!!! Thanks Ken.
Much appreciation to Margie for continuing Titsday despite being so far away. I personally am such a scaredy kat with my BSQs and need a forum like Titsday to push myself and get comfortable under the bar at heavy weights. So many positive vibes from the other ladies and the crowd. Truly inspiring to see so many women jump up in joy and looks of determination after demanding strength from their bodies!
@Murat, godspeed with your recovery. That is not fun.
I really, really loved participating in TTD yesterday. Like Natalie, I've never 1RM-ed anything (not sure how that's the case…), so everything was a PR. I was excited about my last squat (and so relieved I got it up that I yet again didn't follow directions), but I didn't anticipate being so excited about my deadlift. I tend to proclaim that lift my weakest, which is horsefeathers, since I think I could have gone heavier. Definitely room for improvement on my technique with all of my lifts, but I love knowing that I'm stronger than I think I am–and having other people call that out of you is really cool. Beyond any numbers, I just felt so supported and encouraged and moved by all you beautiful, unique women.
Thank you, thank you–to Margie, Jeremy, Ryan, David (who has a freakish sixth sense when it comes to saying the exact perfect thing), La Rosa, all the spotters, and everyone who came to cheer and be lovely. Favorite moment was how dead quiet the gym was for Becca's last squat. Serious chills!
@Natalie,
for the biting, best thing to do is give him things that he can chew. Other than that, nothing is safe. I am not sure what kind of dog you have, and that does matter a little, but I'd recommend reading "How to be your dogs best friend," by The Monks of New Skete.
Establish yourself as the alpha early. And congratulations!
Another great TTD yesterday! Had a blast.
As I mentioned to Margie and a few others, it's cool to see how repeat participation changes the game. For my first TTD last year, I had no idea what was possible and was just super nervous. When I made lifts, I was really excited and also felt the potential of more. My second event (this summer), I put a bit more pressure on myself. Wanted to kill it with all three lifts, which I had been training a lot. And was happy with the results — aiming big and experiencing failure with weight.
This time, I was focused mostly on my squat going in. Since I wasn't really training for a good 6-7 weeks after my lil bike accident in October, I didn't expect much and even second-guessed signing up. But figured any chance to test is a good one, even if it doesn't go perfectly. (Because it never does, duh.)
All in all, very happy with the day. Hit 180# on my squat (5# PR), 120# on bench (5# PR) and 225# on DL, which is my PR from last TTD. I failed at 190 on squat, which I really believe was there. I psyched myself out a bit; heart was racing. From some crowd feedback, I think I tried to control it too much on the way down, then just lost tension and dumped my chest forward a bit. I'll get it next time, and I know 200 is somewhere out there for me! 120 on bench was a good call. Not sure if I would've made 125. I think I could pull 5-10# more on DL… started conservatively because I haven't ben DLing at all. Couldn't give up training the oly lifts 🙂 Also need to video myself so I can get a better feeling of how much my spine is/isn't curving
I got huge chills and teared up when Mare hit 270# on DL. Woman is STRONG!
Inspiring day. Big thanks to Margie, Jeremy, David, all spotters/judges/volunteers and the folks who came out to cheer us on!
After participating in 2 and being on hiatus due to holidays and work (excuses, I know), I was more than happy to watch from the sidelines yesterday and see our strong ladies move some serious weight.
Kudos to all on amazing lifts and especially on PRs, and beautifully run as always by Margie and crew.
I second Kate's shoutout for Becca's last lift. Of COURSE the music would drop out for an epic 295# squat. You could hear a pin drop. It was amazing. Even more amazing is that @Becca, you look like you can hit 300# whenever you feel like it, girl.
Also enjoyed Leslie & Mare's huge smiles and Cage's pants.
Congrats to all you super-strong women, those are some amazing numbers.
6am with Nick and McDowell today:
Bench Press: 155×5, 165×3, 180×1, 190×1, 200×1, 210×1, 215×1
That last rep stalled out a couple times, and the bar path took a few detours, but it went up 🙂
I never tested 1RM for bench press so everything after 180 was a PR. Really happy with this.
accessory work with 32kg kettlebell, broke it down like this (pushups/kb swings):
20/30, 20/30, 10/15, 10/15, 10/15, 10/15
Pushups were the hardest, but it went alright. Didn't rest much between sets.
Just discovered a box with open gym every weekday from 1 to 5 pm, 6 blocks from my new office. Sooo, lunch now includes snatch practice!
1pm Snatches: 75, 75, 75, 95, 95, 95, 115, 115, 125(Power snatch), 135 (PS), 145 (PS), 95×5, 105×3, 115×3, 135×3, 145×3
I've always had the problem of not being able to get under the bar at heavy weight, and that was the case today as well until I got some great cues and helpful video playback from Richie and Ron at Crossfit Greenpoint. After dropping the weight for a second round of snatch work, I managed to get under the bar by keeping my chest up as I started the lift. I feel like I made progress today. 145 didn't seem all that heavy. Looking forward to trying 155.
12pm class:
Bench:
-went for a heavy single and hit 125 before failing at 135. I just wasn't ready to receive the bar out of the rack and knew I wasn't going to make the lift even before I tried.
Accessory work:
-10 sets of 10/15 at 24kg.
THEN…
BACK FLIP CLASS with Ken!
-so awesome and can't wait for more.
TTD was the BOMB. MAJOR thanks to Margie for organizing and being so encouraging throughout the process for a scared newbie like me. This was the first time i've ever done ANYTHING like this and everyone was just so welcoming and fun to be around. I had a blast. And thanks to all the spotters and judges and DO for being all around amazingly supportive.
It PR's all around.
#170 squat (my previous pr was at #140). There's more here for sure, which is cool to see and try and train towards.
#90 bench (previous pr at #80). I tried to jump to 100 and failed. But I'm really glad I did. Failing on a lift in front of folks is part of the process. And I know I can get it next time!
#205 DL (previous at #175). Like the squat – there was more there. I never would have imagined doing 205 but i actually think i could have done more. Which is CRAY.
There were some insanely strong chica's at this event. I loved watching each and every one of you give it your all. So inspiring!
When's the next one? 😉
Worst bench cycle (any cycle really) since I started.
I have backslid from a solid 3×5 at 135 to almost not able to press 5 at 130. So not happy with myself. I do understand I have been doing a ton of push-ups lately and my recovery time is longer than I have at times but to lose that much in my bench is very frustrating.
Knocked out the 100/150 in 10s and 15s. Only the last 3 sets of push-ups went as 5/5 al Kbs unbroken with 24kg bell.
Congrats to all the ladies who gave it their best yesterday. Great to see it in person.
Yesterday was another exciting TTD!! I love watching and cheering for our strong ladies!! Loved JB's excitement, Mare's Deadlift, Whit's arch when benching, watching strong ladies push through the grind, and the excitement on each ladies face when goals were accomplished!
A humongous THANK YOU to Margie for putting together a great event; DO for helping us warm up, pep talks, and last minute suggestions; judges and spotters for being there for us on the platform; and Jeremy for pushing me to do what i thought i wasn't ready for!!! Also, a huge thank you for everyone who came – screaming, high-fives, hugs and cheering us on!!
My goal for yesterday was to just repeat what i had accomplished at the Strength Cycle total last month, I didn't expect to make any PRs. The run down:
Back Squat: 255, 265, 295(PR)
Bench:140, 150, 155(f)
Deadlift: 250, 270, 280(PR)
I think i'm giving up on mentally processing any of this, just accept it, and see where it goes!
Also forgot to thank Ryan for the amazing spreadsheet and tracking of the lifts!
@ Amy and JR – Thanks for the tips!
Also- any puppy trainer / school recs in the area would be awesome. 🙂
@Natalie — I've worked with Dani Santanella at Urban K-9 and I love love love her! I've done private training and also classes. Classes are super awesome for puppies to learn, socialize and get completely wiped out.
Also, you might think abt crate-training. I once volunteered w a group that trained working dogs and they indoctrinated me into the value of the crate. My pup was crate-trained. Honestly she did not love it but I loved knowing she was 100% safe while I was gone and not getting up to hijinks. After puppyhood, I phased out the crate and I have a wholly nondestructive dog. Those things may be related or not but worth thinking about.
Last Heavy workout before my meet this Saturday.
Snatch
198
220
242
264
Clean and Jerk
220
264
286
308
319
**No misses on either lifts. Felt fluid, fast, and really on point.
Front Squat
220×2, 264×2, 286×2, 308×2
Press
176x4x4
I had so much fun yesterday. It was great being around and trying to help out the lifters as they warmed up and right before their attempts.
Especially proud of Lauren and Dolce who I work with 1xW with private training! Great job ladies!!!!!
I had so much fun yesterday. It was great being around and trying to help out the lifters as they warmed up and right before their attempts.
Especially proud of Lauren and Dolce who I work with 1xW with private training! Great job ladies!!!!!
I second David. I also had a great time yesterday. So great to see
So many ladies out there pushing it to the limit. Congrats to all who competed!
Bench: 150×5, 160×3, 170×2, 180×1, 190×1, 200F. (So I've lost strength on the bench; no wucking furries, I'll get it back).
Then, the painful cash-out. Compensation: some swole afterwards.
First TTD (so excited to finally be able to make one) and it was everything I could have imagined and more. Like Leslie said, everything seemed to disappear once the lift began – just you and the bar. And then the awesomeness of the support you receive following your lift. All the ladies were inspiring! Huge thanks to Margie, DO, the spotters, the judges… basically everyone in the box!
I was super pumped to PR across the board: 190# squat (ignoring that rack command), 95# bench, and 255# deadlift. Hoping to round out that squat and bench to at least an even 200 and 100, respectively, by next TTD!
Watched most of the squats and all of the bench yesterday. When did everyone get so STRONG?! Great work, ladies!!
OG yesterday, did yesterday's WOD:
15 min AMRAP:
20 DLs at 75#
15 burpees
10 v-ups
4 Rounds + 5 (?) burpees
Even though I went light, this one got me.
Also did a bunch of accessory work. Won't bore you with it.
Today:
Came in kind of sore from yesterday, not expecting a lot (which is when miracles happen – see below).
Bench 72x5x3
I've missed so many of these days this cycle, I decided to just come in a get some volume on the bench. Moved easily, which is surprising considering how sticky 70# was last week.
Then, the crowning achievement of my life to date:
10 Rounds:
10 push-ups STRICT
15 KB swings (20kg)
KB swings were whatever. Did I mention that ALL of the push-ups were STRICT?! First set was 5-5, rest were 4-3-3.
I told myself that I would try to do 60 strict (my previous PR) and then switch to the band if I needed it. After 60, I decided I didn't need the band and kept chipping away. Granted, I took full advantage of the NFT aspect, but still. When I started I could barely do knee push-ups (ask Inka or the Foxes). Once, we did a push-up ladder, ascending up from 1 rep to 10 and then back down (for a total of 100 reps). I did them on my knees and still DNF-ed and CRIED (ask Deb). So you get the picture. This is a big day for me. I'm sorry if it seems like bragging, but I need to share with people who understand what it's like 🙂 I <3 you, SBK
Cashed out with GHD holds even though I didn't want to do them.
So great/inspiring watching everyone at TTD yesterday!! So fun! You all rule so much, and so much intensity. Congrats!!!!!
Bench Press 7:30 pm tonight with Noah and Ro, was hoping to get to #75 but failed after rep 1, Noah advised me to go down 5 (thanks for that of course!), but only got #70 x 3, #70 x 1, #70 x 1. Not my night!!! Next time!!!!
Benched today at noon, decided since I had tested a 1RM not too long ago I'd try for a top set at 225, the "NFL Combine Weight." Got 9 reps, failed the 10th. This makes me stronger than Arizona Cardinals safety Tyrann "Honey Badger" Mathieu (4 reps), but weaker than several punters and kickers.
Did the NFT as 10 rds of 10/15. Like Peter, I thought the pushups felt easy after benching, never came close to failure. Spinal erectors and hamstrings are torched from yesterday, so quickly scaled from 32kg to 28kg. Only reason I didn't scale further was that Jess Fox was using the next lightest bell, and she woulda laughed at me.
Got in some backflip practice with Ken and the gang later, which was great. Had one flip I felt fairly good about, feel like there is some room to grow here. I still can't believe that I can quite likely do a backflip, I just figured that was something ninjas did, not chubby Jewish kids who like sci fi novels.
Made the 630 class for some solid lifting with Katz and Mike. Worked up to 260 on the bench, which is a PR. Think I might have 265 but the last lift didn't feel organized enough to take another shot. Something to shoot for next time.
Also: I need to learn how to do a backflip
Made the 630 class for some solid lifting with Katz and Mike. Worked up to 260 on the bench, which is a PR. Think I might have 265 but the last lift didn't feel organized enough to take another shot. Something to shoot for next time.
Also: I need to learn how to do a backflip
So proud of you KMo! And jealous! I can't do that many strict push ups!
7:30pm last night
First work set at 185 was a little rough. Got the reps, but my ass came off the bench for the last two. I bolted it down for set 2, and got 5×185. Made an attempt at 195, hit the first two solid, lifted my butt up a lot on the third, and called it a day. I could have regrouped a little, maybe, but there is always next week. I just want to get above 200 again so I can quote Rollins.
The push-up/kettlebell workout was a scorcher. The push-ups slowed me down tremendously after the fifth set, but I got them all in strict. The kettlebells felt easy at 20kg, so maybe it's time to move up.
Bench press: 45×10, 95×5, 125×3, 145×5,, 155×5, 165×3
Acc WOD @ 28kg