Fitness:
AMRAP 12 minutes
15 Kettlebell Swings
10 Ring Push Ups
Performance:
AMRAP 12 minutes
1 Muscle Up
3 Thrusters 115/75
2 Muscle Ups
6 Thrusters
3 Muscle Ups
9 Thrusters
4 Muscle Ups
12 Thrusters
5 Muscle Ups
15 Thrusters
6 Muscle Ups
18 Thrusters
7 Muscle Ups
12 Thrusters
And so on…
Post Rx as well as total reps and rounds completed to comments.
Assistance Work:
Handstand Practice
Our coaches beasting it out for Murph last May #tbt
Current Programming Cycle
You may have noticed that there is a nifty new link in the nifty new left-hand column, called Current Programming Cycle. The page includes the dates of each component of the cycle, the template, the programming plan per movement (such as the percentages or whether fitness is doing a linear progression), and any competitions or athletic events happening during the cycle. Many of you requested that the information on that page be more readily available and here it is!
- Save the date for our annual Memorial Day “Murph” WOD and BBQ on Monday May 26th! More information coming soon.
- Today is Dean S.‘s last day training at CFSBK. He is leaving us for a job opportunity in Baltimore. Dean, you will be missed. Best of luck!
_________________
The Knees-Out Cue Catalyst Athletics
How (and Why) to Flex Your Hips Outside
How Loving My 300-Pound Body Keeps Me Thin Huffington Post
Ice Age Melting: Rice May No Longer Be the Treatment of Choice for Injuries Guardian Liberty Voice
I really enjoyed today's programming! Couldn't sleep last night so came in for the 6am class…
I had written off the muscle up as something I might be able to try after a few more years of crossfitting, getting a chance to work on them today was a lot of fun. I didn't get one today but came close enough to be encouraged to try again – I've been mostly ignoring upper body work lately, maybe with a little focus I can get one in the nearish future… very impressive watching Michael, Peter, and (??? Sorry!) do today's performance WOD. After 14.5 I don't want to see another thruster for while, let alone with muscle ups!
Fitness – 7 rounds + 12 kb swings @ 24kg & 8 ring push-ups, split into two sets of 4. Kind of surprised those went as well as they did. Took ample rest since I have a lot more running to do this week & I don't want to burn out!
This link http://www.crossfitsouthbrooklyn.com/current-programming-cycle/ is gold.
Thank you!
6am with Jess and DO. I really enjoyed the warm-up this morning with the 200m rows. WOD – Fitness version with 20kg American swings and pushups from the knees. 8 rounds even. Handstand practice was fun, and a good reminder that I need to spend more time on shoulder mobility. Happy May Day!
Love the new link!
I am so excited about Muscle-Up 101. I had figured I'd come in to C&J and front squat tomorrow, but I can't say no to giving MUs a try. I think I might be just about strong enough!
Thanks for the shout out CFSBK! Would be a lie to say that I am not bummed that I don't get to work out here anymore. Got my last session in yesterday as I have to catch an early flight to Wisconsin for my brother's wedding.
Just wanted to give a personal thank you to Arturo, McDowell, Fox, Jess, Melo, Whitney, Noah, Jeremy, and Nick for all the coaching, advice, and encouragement over the last six months. Also want to say a huge thank you to DO for founding and running such an amazing box and for taking the time to do a one-on-one with my wife when she came to visit. Even though it was only and hour, the movements and mobility exercises you showed her have her knee at as close to 100% as it's been since her surgery. Finally wanted to say thanks to all the members at SBK who I've got to know, shared a bar with, or shouted words of encouragement for me to keep pushing.
Have to say that the six months I spent at CFSBK have made me a better human being. Beyond being stronger and in better shape than I have ever been, I have learned things about bracing, breathing, movement, body mechanics, efficiency, mobility, and nutrition that I will take with me anywhere I go. Not sure when I will make it back to Brooklyn, but when and if I do, I will be sure to stop in for a workout.
6am with DO and JFox.
Great WOD today working alongside Peter and Nate. Hit 5 rounds + 2 thrusters on the perf workout. MU's felt good today and I kept the false grip for the first three rounds then switched to non-false (true?). Hit them unbroken through the round of 4, the for 5 did 3/2, for 6 it was 3/2/1. Did the thruster rounds as 3, 6, then 5/4, 4/4/4, 5/5/5, 2. Got a little Fran-ish at the end (super winded and stomach tightened up), but a lot of fun.
I warmed up the thrusters at 135# (20# over the weight) and I felt like that helped a bunch.
Happy Thursday and stay dry.
10am class
Performance WOD Rx'd
6 rounds + 9 Thrusters
Never felt awful moving but it was really humid and I just felt slow. Broke muscle ups more than I thought I would which was probably a good thing.
MU: 1, 2, 3, 2/2, 3,2, 3,3
TH: 3, 6, 6/3, 7/5, 5/5/5, 3/3/3
7 AM. Digging the gymnastics/rings stuff. Completely new for me and a lot of fun. Newfound respect for anyone pulling off a muscle up. Fitness WOD: 7 rounds even, 24kg bell and ring push ups, which sadly disintegrated for me towards the end.
6am. Perf WOD Rx'd: 5 rds + 3 MUs. My right wrist has been a achey since I jammed it on a clean on Monday, so I took each thruster rep nice and controlled. Muscle-ups felt nice and crisp today: 1, 2, 3, 4, 3/2, 2/1. Thrusters: 3, 6, 5/4, 4/4/4, 4/4/4/3. Rested a bit too long on the thrusters, but I didn't aggravate my wrist more which was my primary goal. Handstand practice was nice. Had a few kick-ups where I felt the inklings of balance.
10am with Jess
Fitness WOD with 16kg KB American swings and Ring PUs. 7 Rounds +11 KB Swings.
Ring PUs got too difficult during round 5 so I switched to Ring PUs from knees for rounds 6 and 7.
Handstand practice was fun!
6am with DO and Jess.
Lots of fun to get my first exposure to a MU. I clearly have a long way to go but DO gave us some good exercises that I'll try instead of ring rows whenever possible. Also nice to work on some handstands, another area with lots of room for improvement. Loving the gymnastics work lately – let's keep it going! I have some many movements that I need to learn or improve. While it can be frustrating, it also really excites me that I have so much room to grow.
Fitness WOD @ 32kg. 7r + 12 swings.
High Noon with Coach Jess Fox
Great technical tutorial on Muscle Ups along with great starter exercises.
Now all I need is a kungfu movie wire effects team.
WOD: 5 Rounds, +15 KB swing +7 Ring PUs
Probably would've been less, but I was working out beside Coach Whitney!
I could not bring myself to leave my house again once I got home yesterday afternoon, so had a nice night of recovery instead of Snatch/Squat. Came in to do that around 11am today:
Snatch: drills at 33#, focus on getting bar all the way to HIPS!
Focus today was on working out the first and second pull. Not jumping too early before finishing the second pull and not pulling so much with my arms. Over the course of the session, I got the 1st and 2nd pulls where I want them. Couldn't seem to drop down at 93, but ended on a good one at 83. Wasn't worth trying any higher today.
63, 63, 63. 83. 83. 93 (high, ugly). 93F. 93.
then best one of the day back at 83#
LBBS: 95×5, 125×3, 140×2, 142x6x5. DAYUM that's still a lotta reps. managed to keep it together and stay braced with maybe a few soft ones in the later sets.
THEN… Noon Class with Lady Fox and DO!
Muscle Up 101 was fun. Great to work these transitions.
WOD: Fitness @ 20KG American, ring push-ups.
5 rounds + 15 swings + 8 push-ups
Would've been less, but I was working out next to Chris Y!!
This was fun! Great to work on the rings and practice stability.
Tried the performance version today in the 530 PM class with Whit and Ro. I wanted to see how my muscle-ups held up.
This is how it went (@95lbs) on the muscle-ups:
R1: 1
R2: 2
R3: 2, one fail
R4: 1, one fail (Here Ro advised me to stop and just try one MU from here on)
R5: one fail
R6: one fail (Yup, they were gone by this time.)
I screwed up a bit by only doing 12 thrusters in R5, and got through 10 in R6.
So, not so great, but I'm glad I tried anyway. I still got a pretty decent workout.
8:30 with MeLo. Fun workout tonight. WOD in 5 rounds plus 2 more KB swings using ring push ups and 20 kg KB. I was excited to work on muscle ups for the first time and am hoping I can get comfortable with the mechanics of the movements in time. Handstand work was great, I'm seeing an inkling of stability in my handstand, but need to learn how to maintain that balance in the handstand position for longer periods of time. Well chosen song choice of Control by Janet Jackson for the handstand work by Coach MeLo!
Jeremy! Great coach, great person, great exposer of all that is bs/nonsense in this world . . . .