Fitness: 3 x 5 Linear Progression
Add 2.5 to 5 lbs to last week.
Performance: 77.5% x 6 x 5
Rest two minutes between sets.
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e4/6
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“Jackie”
1000m Row
50 Thrusters 45#
30 Kipping Pull-Ups
Compare to 11.27.2010.
In its best capacity, “Jackie” is an evenly-paced, unbroken suck fest. Try and go dark today.
Post time and Rx to comments.
The Mayhem in the Meadowlands crew
Notes from Mayhem in the Meadowlands
The CFSBK crew reports that they had a great time at the MetLife Stadium. Coach Fox says he had a blast teaming up with Coach McDowell and Mike F. (their team name was Earth, Wind, and Fire). Dave F. came up with an acronym to describe the day, which was GTF: Guns, Tan, Friends. Dave also says a big thank you to Willie for stepping up and filling in as their third teammate. He killed it in his first ever competition event. “King Willie is the man!” If you’d like to see more coverage of all the mayhem, check out the Instagram of CFSBK’s resident documentarian Nancy H.
Current Programming Cycle
In case you missed it, there is a new link in the 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!
- Happy birthday, PR!
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The Man Who Would Make Food Obsolete The Atlantic
When Air Becomes a Public Health Hazard CNN
The Final Individual Events of the CrossFit Games Regionals CrossFit
Soylent guy makes me crazy, this was such a softball interview. Total lack of introspection: "it's your gut bacteria. So, if you let those die off…" It's nice that he could use a lagging indicator (pain) to detect some kinds of malnutrition, but it may take years to develop other problems and the problem may not be initially painful. Perhaps the interviewer could have taken the 2 minutes necessary to ask a Doctor what happens to people when they can't eat solid food for a long time? Or they could have talked to a nutritionist? Some of the comments on the interview are pretty good, though…
OK, I forbid myself to think about soylent anymore. Time to go get some exercise…
Bench 105x6x5. I'm totally scared of the time cap when we go to 8 work sets next week!
Jackie 9:39 with ring rows to practice false grip. I don't think I'm quite getting it right because I can't seem to get my arms to full extension every time. Ro showed me *just yesterday* how to fix that and it seems I've already forgotten. Sigh.
6am. Bench: 225x6x5. The very last rep was a grind. Jackie Rx: 8:39. Came off the rower at 3:40. Finished the thrusters sometime after 6min. Pull-ups were a grind: 7/6/5/4/3/3/2. Grip was still feeling fried from yesterday's workout.
Got my first double unders this morning!
90# bench, failed 95#.
Jackie: 11:14, only did 15 pull ups.
Thanks for the great 6 am wake up call!
Iceland Annie's going to be heading up a box in Union Square!
http://crossfitunionsquare.com/
7am with McNick
BP: LP 145#x5x3 last rep was a grind.
Jackie: 9:07 (30RR sub). Got off the rower feeling good, and was mentally prepared for the thrusters, broke them down into sets of 10s with very little rests in between. Got on the rings, and surprisingly that's where shit hit the fan; my forearms were fried from the row pulls and my lifting shoes are completely inappropriate for ring row work in terms of stability.
I feel good about my time, and I look forward to doing this workout again with strict pullups and sub-9mins
8AM w/ McDowell
Bench: 170x6x5 aka 5×6 at 175 aka the R is always in the middle. This felt good. Better than the last two weeks. I'm loving the swole for the summer volume training.
Nurse Jackie: tore me up. For better and for worse I have gained some weight and also haven't been great about working on pullups. Those took way too long. 9:40 or so rx'd.
6am.
BP: 150×5, 150×5, 150×3
Failed the fourth rep of last LP set. Will have to go back to this weight next week.
Jackie: 13:14
I knew something was horribly wrong with my pacing when I got off the erg at the same time as Peter (3:34). Did thrusters in sets of tens and fives with little rests. Then 8 kippingish pull-ups and 22 ring rows. Could barely put the bar away after.
6am with the crew.
BP: 210 x 6 x 5
Found my working weight; this was heavy and got super difficult in the last two sets. Arms are sore already.
Jackie: 8:31 rx
I'm getting marginally better are rowing (in that I can keep a decent pace without feeling like I'm being massively inefficient). Came off the rower at 4:01, went through the thrusters as 21 / 10 / 10 / 9, then pullups at 16 / 6 / 8.
6am with Nick and McD.
Bench was a bummer today. Went to heavy (up to 205 from 195) and that was a mistake. Got my first 5 but knew I couldn't keep up with it, so I dropped down to 200 for my second set. Failed the last rep so dropped down to 195 for my last set. I guess I was spent at that point because I only got 2 reps. So, a pretty disappointing showing.
Jack @ 10:46 Rx, although I don't have much of a kip, so I did my best imitation. I feel like I could have pushed myself a bit more and shaved off some time, but I just didn't know what to expect so I was trying to pace myself a bit.
10am with Noah
Fun class today! I loved the warmup.
Bench Press was disappointing. I've gone up every week and this week only made a 2lb jump to 90 and could not pull off 5 reps at that weight – first set failed on the 3rd rep, 2nd set failed on the 4th rep. So I scaled back to 85 for the 3rd set and did the 5 reps.
Jackie was a good one! Row went pretty good, Thrusters were tough but not as bad as I expected (note to self to use 45# instead of 33# next time). I did kipping pull ups in sets of 3. I tore my hand pretty bad on the 23rd rep so finished up with 7 ring rows. 10:50.
That Soylent guy is an eejit. Food is necessary, duh.
6am with NickDowell. Bench press – fitness 105lbx3x5. Bar moved pretty well and will look to add another 3-5lbs next week.
WOD- finished in 10:10. The row went quicker than I expected, just under 4 mins, but I probably expended too much energy since the thrusters were tough. Broke those up into 10-10-5-10-10-5 and finished on the rings with 10-10-10.
I think someone grabbed my jump rope after warmups in the 4:30 class today. It is the Rouge model with the red wire "rope" with black handles. The handles do not have any tape on them, since I take it home with me every day. (They did have some crusty chalk on them.)
If anyone grabbed it by accident, I would be so grateful if they could drop it in the lost and found. It took me forever to get the length just right!
430 class with DO.
Bench: 155x6x5
Jackie with 15 strict pull-ups: 9:05 (thrusters went 20/10/8/6/6)
Jackie was just fine – albeit unpleasant, but okayish, at least – until I lost my grip on the barbell and dropped it on my instep. 45# slamming into bone does not make for a pleasing sensation at all.
Though I'm actually kind of surprised that I made it nearly 2 years into CF without doing something like this already.
On a happier note, happy birthday, PR.
4:30pm after a sweet acupuncture session (L trap, tricep, and elbow)
Bench: 45×5, 65×5, 85×3, 95×2, 100x5x3
All moving well, feeling solid. Will add 5# again next week.
JACKIE: 10:13 RX'ed
First time doing this WOD. Those thrusters are just… uncomfortable.
Row: 4:18
Thrusters: 18-7-8-7-10. kind of a mess. I wanted to go 25-25, but I just tuckered myself out. 5 sets of 10 may have been smarter.
Pull-Ups: 5-5-5-5-3-2-2-3
Rickke's eyes and my conscience told me that I had a few reps that I was breaking at the neck and just reaching my chin to bar level. So… add to the list of things I will be working on: bigger sets of kipping pull-ups.
Another tough one…
Snatch-work up to (85%,90%,95%)x3
220
231
242
(253, 264, 275M)
(253, 264, 275M)
(253, 264, 275M)
**fucken a. Just didnt have the extra pop in my arms to pull today. I think the quadruple power snatches from saturday really tired them out.
Clean and Jerk-Work up to (85%, 90%, 95%)
220
264
(292, 310, 330M)
(297, 319, 330)
(297, 319, 330M)
Front squat-(85%x1, 90%x1, 95%x1)x3
(319, 341, 357)x3
Snatch DL-95%x3x4@275#
I am def not happy missing 275 3 times on the snatch. But with such high volume training, and trying to cut weight, i guess some missing is to be expected at 95% of max.
Bench- 45×10, 95×5, 115×5, 140x5x3
All went up easy but after a bit more than a week off I wanted to ease back in
Jackie 9:26 rx
Hard to believe after all this time at xfit that I've never before done Jackie.
Not sure what my time on the row was but it was a fairly consistent 1:50 split.
Thrusters slow steady and unbroken
pull ups…oof. I haven't been doing many pullups lately and it shows. 5, 5, 5, then 3's with the very last set 2, 1.
8:30pm Class
3 Rounds of the WU
Bench Press: Fitness
(45×10, 115×5, 135×5, 150×3, 160×2)
170x5x3
Since I did "Jackie" very recently, I tweaked it and did:
Row 1000m
50 Burpees
30 Toes to Bars
10:24
Kept the row under 2:00 the entire time, which I did not do on Jackie
Burpees were non-strict and unbroken
Toes to bars were 10-5-3-2-3-3-2-2
Wanted to do 15-15 on the toes to bars by my abdominals started to crampppppp my style.
8:30 p.m. with Noah.
Fitness bench press at (45 x 5, 75 x 5, 95 x 3, 105 x 2), 112.5# x 5 x 3 (PR).
WOD Rx in 15:32. First time doing Rx and now I know why its Rx! Row in about 4:12; was shooting for a 2 min split so happy with this part.
The thrusters are what really slowed me down. Legs felt fine, but shoulders were on fire. Broken into 8-8-5-5-5-5-8-8.
Was spent before even getting to the kipping pull ups. Broken into 5-5-5-3-3-2-1-1-1-1-1-1-1. UGH!
Thanks to the entire 8:30 class for pushing me through the last half of those pull ups and to David O., Noah and MeLo for the coaching and pacing. It was getting dark there by the end, but I'm happy I made it through!
12pm with Fox and Ro. 77.5# x 6 x 5 on the bench. Still moving quickly. Can't wait for next week and more volume. Jackie rxed in 12:59. I honestly didn't think I could do this WOD and then I did – albeit slowly with too many breaks, but what else is new? I was most nervous about the pull ups but the thrusters ended up being the biggest suckfest. Feelin' great, glad I came in to do it.
Long fun day today at the gym. Snuck in on the 6:30pm class feeling a little tired, but glad I did.
Performance Bench at 215, failed on the last rep on the last set. Damn you volume, my chesticles just got Le Tired. (Zen zey took le nap, and fired le missiles!)
Jackie in 7:52, which is a PR by about 30 seconds. I've been getting a little more comfortable rowing recently, when I had the epiphany that I'm short (big surprise) so I need to just row faster and not harder. Row stayed around 1:55 splits, which is faster than usual. Broke thrusters up 25/10/8/7, but did a good job of getting right back on the bar.
The big time win was in pullups, went 10/5/5/5/5, but faced the clock, so instead of my usually dilly dallying I was quick back up on to the bar. I had 15 to go at 7 minutes, if I hadn't known I could finish sub-8 I probably would have finished closer to 9. Little tricks.
I was dreading this workout all day then panicked when it seemed like I was going to miss 8:30 class and ran all the way there. Not many things in life that elicit this response.
Good to have an opportunity to practice DUs in warm up.
Bench Press – 92×6, moved up to 93x6x2 and then out of time.
Jackie for the first time in 10:25
1000m row – 4:26 or something
50 thrusters @45# – 15/10/10/8/7
30 pull-ups – 5/5/5/5/3/2/3/2
love the tshirts….when is it going to be on sale?
170x6x5 felt good
Jackie is fun
I took the row at a comfortable pace 4:04. I really slowed down for the last 30secs.
Thrusters were 10/10/10/10/10 I took little breaks. I didn't need them at first, but I was totally out of breath by the last 10
PU 6/6/6/5/4/4. I just can't cycle these. Aash was next to me just killing them.
8:58, Always nice to meet a new lady.
5:30pm class – Tuesday
Bench Press
210×6, 200x6x4
Messed up the math on my first set and the "damn that felt heavy" feeling went away for 2-5. Feeling good and swole.
"Jackie"
8:00
I haven't done this benchmark in a while. Pretty sure this is a PR. Came off the erg a little under 4:00 and about 10-15 seconds slower than Katz. Made it my business to make up ground on the thrusters which I did.
Thrusters in 20-10*(really 7+3)-5-5-5-5 without putting the bar down.
Pull Ups in 10-5-5-4-3-3
Spent a full 2 minutes doing those stupid pull ups which I thought would be 3×10.