AMRAP 30 minutes:
550m Run
10 Power Clean 185/125
20 Push Ups
Post Rx and rounds to comments.
Front desk champ Jess M. and her spirit fingers at “Murph” on Monday
- Happy Belated Birthday, Allan E.!
GOOD LUCK, SPARTANS!
Channel your inner King Leonidas as you rough and tumble around Tuxedo Park today! (And don’t be late for your 8am departure from the fortress of CFSBK!) Let us know how it goes, and kick some serious ass on behalf of CFSBK! Take no prisoners and leave no wo/man behind!
- There is no Active Recovery today, as Coach David is working as the Competition Director for Northeast Regionals this weekend. Check out Yoga for Athletes with Coach Whitney at 10am instead!
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What to Eat Before, During, and After Exercise Precision Nutrition
A Galaxy Far, Far Away…Will Hit Ours New York Times
Good luck Spartans and be safe!
Yesterday's open gym. Lots of Olympic lifters getting their drills in. Worked with PVC on the transition into power position from the knee. Then did some power snatches at 65# and 75# from the floor, focusing on moving around the bar during second pull. My plantar fasciitis issue seems under control so practiced some double unders with a new Rogue rope I just bought. The rope moves so fast its almost unfair was able to get 25 – 30 doubles pretty consistently. Then finished with some deadlifts and hit 300×3 which is a PR!
Todays workout. 4 rounds + run + 6 cleans at 115#. Arturo noticed that I was pulling really early and suggested that I widen my grip on the bar. I was so wasted at that point in the workout I had trouble applying his advice but will definitely practice with a wider grip next time. Fun time chasing Charlie around the block for half an hour.
@Windy City CrossFit, where they were kind enough to let me be a special snowflake and do my strength cycle lifts off to the side while the other kids were doing a WOD or taking Oly lifting class.
Squat 165x5x3, press 70x5x3 (supposed to do 67.5 but didn't have the 1.25# plates to do it), clean 95x3x3. Finished up with 3×3 ring dips.
Going to run along Lake Michigan tomorrow and I CANNOT WAIT. It's so pretty here!
WOD @125lbs.
Finished 5 rounds + run + 1 clean.
This one took forever.
Afterwards, lunch at Dinosaur. Chomp, chomp.
Noon class with McDhitnney
5 Rounds flat Rx'd
I'd be lying if I said I didn't slow down a bit to not have to run again.
Runs all slow,
Power Cleans all singles,
Push ups all 12-5-3
Beautiful day to be outside.
Snatch High pull@70% 5×5
205#
Clean Deadlift on riser@70% 3×3
245#
HBBS@80%x2x6
365#
Pendlay Rows
185x10x3
1 pm class
5 rounds+ run+3 cleans; 120#…. probably should have just Rx'd.
cleans-all singles
Good job everyone!
BCAA Suggestions
Could anyone recommend a Branch Chain Amino Acid drink/powder that is made without milk-based products (ie. Whey) as well as a respectable online retailer where I can get it? Cheers.