Fitness: Deadlift 3 x 3 Linear Progression
Add 5-10 pounds to last week’s number.
Performance: Power Snatch 80% x 2 x 5
Based off this week’s heaviest single.
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AMRAP 20 Minutes:
Run 400 meters
Then 3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Squats
Get a taste of what “Murph” is like, and get stoked for Memorial Day “Murph”!
Ruth P. and Carissa C. celebrate their two-year anniversary of being CFSBKers earlier this month!Sunday Reading Material
- BKLYNR magazine did a piece on Latin education in NYC, with a partial focus on the high school where Ryan J. teaches. He says he has all of us to thank for being described as “that tall, beautiful man.” Definitely not a possibility pre-SBK—so he says, but we’re suspicious. Check it out!
- Samir C. reports that the Kickstarter for funding The Allrounder is still short of its goal. If you’d like to help make this exciting new journal a reality, check it out before May 20th and contribute whatever you can!
- Did you catch CFSBK in The Huffington Post? Denise H. wrote about her experience working out as a mom as CFSBK. It’s called “Why This Mama Loves CrossFit.” Check it out!
2014 Larry Mintz Memorial Weightlifting Championships
Good luck to KMo, Todd C., and Jake L. who are competing today in Garden City, NY. We’re cheering for you! Let us know how it goes!
Brooklyn Half runners: how’d it go yesterday? Tell us everything!
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Staying Fit Between Flights With No Time to Spare New York Times
8am. Power snatch (kg): 65x2x5. Not as snappy as last week when I was working at 60kg, but most reps felt decent. Murph-like AMRAP: 4 rounds even. As usual, push-ups were the limiter. Sad that I'll be out of town for Murph next week.
Currently sitting in the sun with pants and a hoodie on because the official scale says I'm .5 kg over still….awesome
Thank you for sharing the great article highlighting "tall, beautiful" Ryan and his thriving non-screened public high school.
After sitting in the sun for 30 minutes while spitting into a cup, I stripped down to my birthday suite and made weight by .04 kgs.
Noon class
Power Snatch
135x2x5
Felt uncoordinated.
Skipped the WOD in favor of making up yesterdays front squats
220x4x3
225x4x2
Wanted to get the weight and some of the volume in but 32 reps would have taken forever after yesterday's little run.
Makeup from yesterday's 10am class.
123# on the C&J, 128F. When it gets heavy, I don't drop under the jerk and press it up. So inefficient! Always fun to work on this lift though. I think I've gotten much better at the pull this cycle. Again, thinking about engaging my lats is helping a lot.
113x4x4 and 116x4x4 on the front squat, which was tough but moved fine. No belt. Again x2, that Catalyst article about breathing during lifts has helped me tremendously with keeping my core engaged. I didn't collapse really at all on these as I've been prone to do. Maybe I'm also just getting stronger… 😉
Did the cash-out and some weighted planks with Mare after class. We did three 45-sec with 15# and three 30-sec with a 25#. Never done them weighted before and it was FUN.
AR today at 11am with Mr. Fox. My upper arm thing is freaking me out since it got stiff yesterday and was really sore. Think I might need to cool it for a bit, but per Fox's advice, I'm going to go see someone. Boo! But I'm determined to handle this more maturely than I did my ankle tear-up last year.
Also per Fox's advice: lots of AR on my traps and neck and below my collarbone.
8am with the Foxes.
DL @ 285. Felt pretty good today. Glad I backed off 10# last week. Fox pointed out that I was rounding my back just a little and that a wider stance might help me better brace myself. Jess said I needed to start with my hips higher. She's told me that before so I just need to focus on that point.
Good WOD today. Finished with 3 rounds + 10 pull-ups, 20 push-ups, and 17 squats, so just over 3.5 rounds.
Had about 30 Minutes post Teaser to get a workout in so I did a hybrid of Today's Programming
AMRAP 20 Minutes
Run 400m
(3 Rounds of:)
3-2-1 Deadlifts, 315lbs
5 Kipping Pull-Ups
10 Push-ups
15 Squats
So the first round I did three Deadlifts, second I did two and third I did one.
After about 12-15 minutes my pace slowed down considerably. Not sure how many rounds I got, somewhere between 3-4 I think, maybe more. I forgot to keep count
11am with Arturo & Melissa
Got up to 165# on my DL… First time trying to use switch grip which will take some practice. My form fell apart making my shoulders roll forward. Switched back to regular grip for the last set to avoid rounding my back.
WOD: 3 rounds even…this gave me much needed prep for Murph!!! 🙂
Yesterday's workout
Great to partner with Marie
– 128 on C&J felt more dialed in than it has in a while. Would have continued if we'd had time.
– FSQ: 120x4x4, 125x4x4. So many, but the weight moved well
– Cash out 4 rnds only tabata kb swings 20kg.. so tough, 2 laps in the rain
– 5 rnds 25 sit ups, 12 supine orange band pull-aparts
Today's workout
– Power Snatch: 68x2x5 Felt good but too slow. Thanks Arturo for your help on this. Experimented with a different start position/pull and am seeing the merits.. Something to explore
– 20 min amrap with Laura – 3 rnds plus 400m in a few seconds over the time cap. Felt like a good pace but not like I was trying to break any records. Push ups got real grindy.
– Handstand practice. Noticing improvement finally on the static hold!
240x3x3 DL + 260×1
2 rounds plus 27 pushups on the pre-Murph WoD… felt great. Did ring rows because Fox wouldn't honor the "over 50 waiver" on banded pull-ups, but got a lot more pushups in as a result–87, no knees.
Got my hat. Thanks for not throwing it in the bottom of the L&F bin!
I'm not going to be here for Murph, but I figured out a Baltimore Murph:
Mile run
300 squats
200 situps
100 pushups
Mile run
As Fox pointed out from his perch atop D'uh Mountain: "Well, that's easier."
Came in tonight to power snatch and front squat.
Power snatch felt awful about half the time an quite good the other half. I worked at 55 kilos and was focusing on pulling hard right off the floor after reading a catalyst article about how people make the mistake of going deliberately slow I think I do that but of course there's also a rhythm and everything felt junky.
Front squat: 110kgx4x4 (don't worry I didn't use a good bar); 112x4x4. First 5 sets unbelted. These felt good. Feel like I'm getting deep and feel stronger in my CORE(tm).
Cashed out with some weighted back extensions, 15kgx6x2. Felt good.