Performance
20 minutes Not for Rounds:
1-3 Strict Muscle Ups
3-6 Strict Handstand Push Ups (deficit if you can)
6-10 Pistols
Rest as needed between movements.
Fitness
20 Minutes Not for Rounds:
1 Wall Walk with a :10 hold
5 Ring Dips or Push Ups
10e Goblet Deficit Lunges
Rest as needed between movements.
Elijah Muhammad crushing it at the South East Regionals last weekend
Join Keith F. at the Out Fit Challenge
Keith F. is running in the Out Fit Challenge on Saturday, June 21st, in Tuxedo, NY. This is a LGBT 5K mud-run with post-race free beer, and Keith is looking for more teammates! If you want to join, you can sign up for his team by viewing his team page here. It’s about $60.00, with processing fees and insurance included. He’s got a team of seven now, and would love to add more CFSBKers! Feel free to email Keith for more info at keithrfr [at] gmail.com.
Upcoming Programming Cycle
Our next cycle starts on Monday! In case you missed it last time, 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!
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Health Experts See Benefits in Push to Cut Pollution New York Times
Are You Addicted to Dining Out? GQ
Some Surprising Things VSauce
Sleeping: Neck, Shoulders, and Pillows mobility|WOD
hey good morning sbk! still am on the hunt for my missing sbk hoodie, one of the older ones – dark grey, skull bridge on back, sbk screenprint on the left sleeve by the wrist, size small. if you accidentally grabbed just drop in the lost and found tote and i'll grab. thank you!!
Olympic Lifting Class 3:
Spent a lot of time on the clean as Frank assessed our collective technique. Worked up to 85% of 1RM which is about 130# or so for me. I have a hard time with the transition from the first to the second pull. I am not getting my knees out the way. Need to focus on staying over the bar longer by making sure that my shoulders/hips are rising at the same time and my shoulders are moving straight up. Will do pause cleans for a while to ingrain that movement pattern.
Moved on to the jerk where I worked at about 125. I have chronic mobility issues in my left shoulder due to an old injury so it can throw me off balance sometimes when the bar is overhead – I overcompensate by leaning forward. Frank recommended dropping down weight and doing one jerk from behind the neck and one in front to practice driving the bar straight up. Surprisingly I was able to avoid clocking myself in the back of the head – but asked Nino to have his cell phone ready in case..
Always fun when you can spend the evening throwing barbells around – but disappointed that I forgot to Tivo “Sex Sent Me to the ER” again.
Jay – Stop by. I have it recorded. Also recorded are 19 Kids and Counting and Dinocroc vs. Supergator. Bring the popcorn.
Dave, do you have any My 600 Pound Life??????
Back at Crossfit Manila for OG:
High hang snatch triple
95×1,1,1 105 115 125 135xM,M,1
Working on staying vertical and keeping the bar close, lost rep 3 forward on the two 135 misses after not doing that.
Clean with pause at the knee and 2 jerks
135 145 155 165 175 185 195 205
Still working on moving away from the hip clean, closer grip and no early arm bend, getting a lot more comfortable on the catch after a rough start. All the cleans were pretty solid. Also working jerk footwork, still short-stepping the front foot at about 85% and up.
Then just to move a bit:
3rft (5:24)
10 pull up
15 push up
20 hollow rock
6am today with Jess and David
Fun class, just kind of walked around doing cool stuff. It amounted to:
3 strict handstand pushups
some assisted strict muscleups (thanks DO)
10 pistols each leg
2, 1 strict handstand pushups
some attempts at strict muscleups. Got pretty close!
10 pistols each leg, with a 25 lb plate in my hands
3 strict handstand pushups
some more muscleup attempts, getting ever closer
6 pistols each leg, with a 45 lb plate. Felt heavy on the weak side.
My 2:00pm client No-Showed so I jumped into Mike and Arturo's conditioning
3 Rounds of:
Run 400m
9 Muscle-Ups
12 Power Snatches, 115lbs
16:47
Did the first two rounds of Muscle-Ups unbroken then did 5-2 and then failed the last two muscle-ups like 4 times which gave Arturo the window to get back ahead of me. Snatches were all singles and overall I was happy with my run pace.
Participated in an interesting olympic lifting study being conducted by a guy from Adelphi. In a nutshell he is studying how 2 different start positions (which should then effect bar path) effects maximum velocity in both the Snatch and Clean. The first position was starting with the bar further up on the foot, nearer to the toes with the hips lower(the "classical start"), the second position is starting with the bar further back in the foot (tops of shoelaces) and the hips way higher (vertical barpath).
Snatch-Worked at 87%, he wanted 2 successful lifts in both positions.
253x1x5 (I missed one attempt, forgot which position.)
**I felt way more comfortable lifting with my butt lower and the bar starting further up on my foot. This is how I normally lift. The results did indeed show that my bar velocity was highest in this position.**
Clean@ around 85%
297x1x4
**I found that really thinking about my positions on the clean and starting from a static position was very difficult. (On both lifts I have a bit of a dynamic start) I tend never to think too much about anything before I lift. Set my back tight, and pull. Making sure I was in the positions he wanted me in made it much harder to get comfortable. I am very interested to see what his study finds and also get to see the bar path tracings he will make from my lifts.**
HBBS 80%x2x6
374x2x2
352x2x4
**A little bar math fuck up on the first two sets resulted in my first 2 sets feeling like the world. Turns out I was 22# over. I was wondering why 352 felt SO DAMN HEAVY….
Strength Cycle – Class #3 (for me) yesterday
at same rack with Pablo and Scott; both great guys.
SQT
45×5
135×5
185×3
205×1
225x5x3
Need to be reminded to drive my hips by Jeremy… It is interesting that how quickly I may lose form and forget about the key points of the form and movement sequence.
PRESS
45×5
65×5
75x5x3
My least favorite lift. I am and feel so weak on this. It got better when I stopped to try to keep the bar behind my head above on Jeremy's cue.
CHIN-UP
2 BW
1BW
5×3 Green band
(Thanks Scott, for helping me to get my feet in and out of the band, and not complaining while I keep hitting your head in the meantime by mistake!)
Apparently I need to work on this as well as OHP.
—
Felt very sore at night… Age.
I am saddened by not seeing a QOD that I can rant on today. Yet, I am willing to compensate it by focusing on how many times people were saying "Turkish" yesterday due to TGU.
I wish I could see Uzef saying it too, though.
Blessed 5:30 class tonight. Making it in earlier is the best.
I really enjoyed the warm-up tonight and being able to flow through movements later in class. I wasn't able to do a lot of the upper body stuff, but I subbed in my PT work and did the lunges. I've been biking a lot this week since I finally got a bike (and helmet!! David, I'm looking at you!), and my ass is really sore.
@Murat, come back tomorrow and you can rant away. Also, loved your thoughts the other day about what you want to hear more of the staff write about on the blog.
AM Oly class:
Clean:
65kgx1x4, 67kgx1x2
-worked at about 82.5% and 85%. need to focus on being a little smoother and extending more vertical instead of bumping the bar forward. Frank mentioned I'm powerful enough but need to transfer that power up instead of out.
Rack Jerk:
65kgx1x4-5
-better today at a vertical torso but I still tend to pitch forward on my drive.
Hang Power Snatch:
40x2x3
-felt a little better today at finding the Power position but it's still a work in progress. Weird it's such a hard position for me to find in the Snatch but I find it naturally in the Clean.
Now, gotta find time for squats! maybe tomorrow???
@Kate. Thanks a lot for that and for encouraging me to rant away even more… You'll sure be rebuked by others for that soon.
This WoD not recommended for people who had meatloaf for lunch.
Back at the SBK platform where I belong. Chicago was nice, but it's good to be home.
Squat 175x5x3, borrowing Charlie's belt because my own needs to be broken in more. (I've left it at the gym — please, please, if you are the right size for that bright purple belt, feel free to borrow it!)
Press 72.5x5x3. Had to work for it a little, but still no danger of failing.
Chins 6×3! Never done 6 in a row before. Yeah! Then burgers with the ladies afterward.
Strength Cycle Week 2 Class 2
Easy 1K row. I've been doing this lately -it seems to help with shoulder pain and discomfort if I am already warm when squatting.
Squat
45 x 10
95 x 5
135 x 4
185 x 2
195 x 5 x 3
This felt hella heavy today.
Press
45 x 5
50 x 4
55 x 3
60 x 5 x 3
This hurt not at all!! Honestly, this is the first time in a very long time that I have been able to say that this lift felt comfortable and moved fast.
Chin-ups
5,4,2,3,3…. Grrrrrrr…. I want my sets of 5 back!!!
OK- so funny that you posted that mobility WOD video as I recently changed from sleeping mostly on my stomach or hunched up on my side and I really think that my shoulder is getting better as a result.
@Murat I, too, love your ramblings.
Burgers and milkshakes afterwards with the babes.
Good night all!
Oly class this morn:
Clean work:
-warm-ups and positions at 33# (power>hang>power)
-63×3 (power clean + front squat)
-83x1x2, 103x1x2, 113
-118x1x5 (82.5%)
-Worked on smoothing out the first pull, which got better. Needed to keep moving knees out of the way and keeping shoulders fwd, so drilled: floor>hang/pause>clean @ 118 and 113x1x4
Shoulders started aching a lot. Felt it before but not for a while. I've obviously been ignoring my mobility work 🙁
Jerk: WU @ 33#, 83x1x2, 93… shoulders HURT so I called it. lamesauce.
Footwork drills x15
Snatch: position work with barbell and a few light reps since I was in pain
-floor>hang>power>floor.
-a few reps of that complex and one snatch at 53#
Accessory: Lax ball in subclavius, pec, posterior shoulder, lat, and serratus ant.; tricep mash on parallette. so tight and gnarly. definitely need to get back on this every day!!
After coaching classes tonight, did a few muscle up attempts with Ro's assistance, with little success. got over once but couldn't dip it out. keep rings closer and build more strength. Did about 10 banded transitions (red).
(makeup post from yesterday)
6am class with a rainy ride on the way there
Fun times during back-off week. Cool day where I spent time focusing on my strict MU's and HSPU's, while pistols are always contingent on how good my right knee feels.
Did three full rounds.