Fitness: 3 x 5 Linear Progression
Add 2.5 to 5 lbs to last week. If there’s still time on the clock then do an additional set.
Performance: 75% x 6 x 5
Rest two minutes between sets.
Post loads to comments.
e3/6
_________________
Performance
5 Rounds for Time:
5 Power Snatch 115/75
5 Overhead Squat
10 Toes-to-Bar
Fitness
5 Rounds for Time:
10 Kettlebell Swings
10 Goblet lunges
20 Sit-ups
There is a 10-minute cap on both workouts. The snatch/OHS weight should be medium-light, meaning there should not be a significant struggle to move the load.
Post time and Rx to comments.
Dave E being a super friend at Active Recovery
News and Notes
- Happy birthday, Erik B. and Isaac G.!
- Yesterday was Dave and Sarah E‘s last day at CFSBK, as they are moving to New Jersey. We are sad to see them go but wish them the best of luck! Come back and visit!
2014 Subway Series
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! All NYC affiliates are invited to participate and the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year.
We’re mixing things up a little this year, and making this a team competition. Each box will field one 4-person competition team, and any number of additional 3-person open teams. There will be TWO winners this year, a competition series winner, and an open series winner.
Event Schedule
Sunday, August 3rd, 9am: CrossFit Long Island City
Sunday, August 10th, 9am: CrossFit Queens
Sunday, August 17th, 9am: CrossFit Virtuosity
Sunday, August 24th, 9am: CrossFit South Brooklyn
Competition Team
Prior to the beginning of the series, each box will choose between 4 and 8 athletes to place on their competition roster. Each week, 4 of these athletes (2 men, 2 women) will compete in the competitive division. Athletes declared to be on the competition roster may not compete on open teams in weeks they are not competing on the competition team. The competition team workouts will be pretty challenging at the level of Regionals team workouts.
Open Teams
Each open team is comprised of 3 athletes, including at least one female athlete. Open teams may register for any combination of events (they do not have to participate in all events, and athletes may participate on different open teams for different events.)
There will be no scaling options available for either division. However, the open division workouts will be accessible to a relatively novice athlete, at the level of the Crossfit Open workouts. The cost to register an Open Team is $99 per team, per event ($33 per person, per event).
Interested?
If you are interested in participating in the Subway Series either as a member of the Competition Team or an Open Team, please fill out all fields in the following form by Friday, July 4. Coaches will then review the list of interested athletes and their availability and assign everyone to either the Competition Team or an Open Team. Your team will then receive an email notifying you to register for the event.
2014 Subway Series Registration Form
We hope that many of you will represent CFSBK at this year’s Subway Series!
_________________
Ruth Chang: How to make hard choices TED
Exercise and the ‘Good’ Bugs in Our Gut New York Times
Masters of Love The Atlantic
6am with Nick and McDowell.
Press 115x5x3. I'm still having some trouble with my left shoulder so the press is especially tough. Just barely got my last rep up.
Fitness WOD: 9:46 w/24kg KB. Barely finished this one under the cap and it didn't look like many others finished in time. 2 more minutes on the cap would have helped bring more people in, I think. The goblet squats got tough in the last 2 rounds. Glad I didn't go for anything heavier than the 24kg.
6:30am Strength Cycle A
LBBS
115 5 x 3
These felt more solid than last week's 112.5. However, I get light headed after each lift and my heart felt like I was outside running.
Press
50 5 x 3
OK still moving pretty quickly
Deadlift
155 5 x 1
Again, felt better than last week when I started to lose my form. As soon as lifted the first one I knew I would finish strong.
PS: I enjoy group class so much more now 😛
( ) ( )
(>•.•<)
(") (")
10am class
Press – 130x6x5
WOD – DNF
Had the last set of t2b to go at 10:00 and gave up. Cumulative affect of way too many drinks plus bad food and sleep choices. I've really been treating myself poorly lately. Need to tighten up.
@Fox – Post-World Cup CSFBK paleo challenge? Would be a great lead up to the Subway Series.
SC W5 D1
Squats:
45×5
135×5
185×3
215×1
225x5x3,
These felt really great, same speed as last week even-though it was a 10# jump. Need to keep my chest up by 4th rep, that's where things get a little screwy and then land a perfect 5th after a cue from Jeremy.
Press:
45×5
70×5
95x5x3
Its starting to get heavy here, I can feel some tightness in my forearm, and an old annoying pain on the left side of my upper back, maybe would need to pound these a little slower next time.
Deadlift:
135×5
185×3
225×2
255×1
275×5
Another 15# jump from last week, these felt great. A little rounding of the back, but a quick fix on the other reps. I saw lights flicker after I was done, apparently its a thing.
Really great watching the heavy hitters lift some heavy ass shiz this morning.
6am with Nick and McD
Press: 100 x 5 x 4
Had time, so Mike and I did an extra set. Starting to feel heavy at the end there.
Performance WOD Rx'ed: 9:50
I was worried about having strength issues completing the overhead squats, so I gave myself extra rest time, but in retrospect it wasn't really necessary. Could have tightened my rest time up a bit. Snatches felt good, and TTB were 10, 5-5, 5-5, 5-5, 5-3-2.
Power Clean+ 2 Cleans: 65%x2, 70%x3
230
247
Clean Pulls@90%x7x4
318
BTN Push Press 5×5
198×5
220x5x4
10am
Press – 5×3 at 63# . Felt good. I have been going up by 5 pounds the last 2 weeks but may have to slow down and make a smaller jump next week.
WOD – 9:35 – scaled the Perf version to 53#. I did all the snatches and OHS unbroken, and the first round of T2B unbroken, the next 3 sets 5-5, then last one I can't remember. I could have gone heavier, but if the goal was to go unbroken then 53 was probably the right weight. I really liked this one!
First day back in the gym since Friday June 13th. Woof, I need a vacation from my vacation. Press, 60#x5x3. This was an appropriate weight for week 3. Getting hard but still moving relatively fast. Going for 65# next week. Performance WOD, 11:41 with a 63# barbell. Feeling out of shape and like my friend Mr. Fox, I have not been treating myself too kindly lately, food and alcohol wise. Vacation time is over so time to hunker down for the rest of the summer!
Also, I had a few random conversations with people recently about Jurassic Park, one of the greatest movies ever made. Then, last night I had a dream that the WOD was to paddle yourself down the river on a raft while a T-Rex chased you. You got a head start of some kind. All of us hid behind things to watch and MeLo was the only one who rxed it. I wish I could tell you how it turned out, but I ran out of the arena when I saw the T-Rex coming. Melissa's pretty fast, though. I'm pretty sure she didn't get eaten.
12pm group class with Fox and Ro.
Press:
(45×5, 65×4) 76.5x6x4
-happy to not be doing 8 reps.
Performance wod:
8:55 rx'd.
-only first round of snatches and ohs were unbroken. All other sets were 4 snatches then 1 plus ohs. T2b weren't great. Tore one of my stupid fat callouses during the 4th round. I need to take better care of my hands!
KH, that dream is great. Of course MeLo would outrun a T-Rex! She'd probably also punch it in the nose.
Press – 5×6 @ 65#
Performance WOD – 6:08 with 63#. Snatch/OHS unbroken. T2B in 10, 10, 6/4, 6/4, 5/5. Should have done this with 73, but wasn't sure how the OHS would feel as I really haven't done them much since I've been back.
Strength cycle with the con ed class:
Squat 200x5x3. Finally! This felt great after the first set, which Jeremy said I wasn't going low enough on. Second and third sets, I got my confidence and went low.
Press: 80×5,4,3. Kind of a disaster, but then I did just rep-out on close-grip bench yesterday morning. (Yes, I realize coming in tonight is hardly ideal. More on that later.)
Kroc rows 40×27 on the right, x29 on the left. Clearly I have psychological issues with giving up too soon, since I keep getting two more reps on my weaker side.
I should have been doing this tomorrow night as normal — I clearly needed more rest after yesterday morning. But in about four hours, hubby and I will be flying to Paris for my birthday/our fifth wedding anniversary. (Yes, we got hitched on my bday — I made it really damn easy for him.) I'm going to be making up a couple of squat exposures at CF Louvre, but wanted to come in tonight to have Jeremy's watchful eye for one more exposure.
F*ck Paleo, I am going to eat croissants and cheese and chocolate and drink wine until I explode.
Make up from the Gold's in Syracuse yesterday:
High hang snatch double
95 115 125 135×1,1,1,1,1
Power Clean and 3 jerk
135×1,1,1,1,1
They have a platform and bumpers, but I think they only use it for deadlifts because I got some weird looks. Kept it light to avoid bailing, worked footwork on the jerks.
Then 5rft (5:36)
10 t2b
10 kbs @ 2pd
Ab bench
5×15
—–
Office workout from today:
Front Squat w/ 3sec pause (unbelted)
95×5 135×4 185×3 230x3x5
Press
45×5 75×5 95×5 115x8x4
Pendlay Row
95×8 125×8 145x8x4
7:30 pm w. Coaches Ro and Whitney.
Press at (33 x 4, 53 x 4) and 65# x 5 x 3. Ro's been mentioning maintaining active shoulders for a few weeks now and it's finally starting to click (sort of). I'll keep going up in 2.5# jumps every week as long as I can so I can focus on improving my form on the press, which still feels a bit awkward to me.
Fitness WOD in 14:18. Yes, there was a 12 min cap, which was right around when I finished my last round of KB swings. I asked Whitney if we were done even though I didn't finish and she said, "Well, it's up to you." So of course I had to finish the round and I'm glad I did (thanks Whitney!). Did American KB swings @ 24 kg, which is the heaviest I've gone so far. The lunges felt super hard. I couldn't figure out why since I've done lunges with 25 before, until I realized in the 3rd set that I've only done lunges with 25 POUNDS and not 24 KILOS before. Yikes, good workout today!
3 RNFT of:
10 HBBSQs
10 Push-Ups
6 Pull-Ups
HBBSQ
200x5x3
Pause Squats: 185x3x3
Press (Performance RX)
100x6x5
Did them all as dead starts again, This felt a lot easier than last week!
Then I did a WOD I had thought up driving this weekend that I wanted to do:
5 Rounds for time of:
5 Power Snatches 135lbs
10 Burpee Box Jumps 24"
I think my time was 14:01? I can't remember actually. It wasn't super fast and included an intermission to change the music after group class ended. Wasn't looking to redline, just some fun movements I like.
First class back at the gym after a full 9 days away. I surfed every day for a week, usually twice a day, so my conditioning actually probably got a bump. Paddling out was no joke, and I was humbled on more than a few occasions by the waves. I sort of expected everything to come back pretty quickly/easily (it's been about 8 months since I've surfed), but my shoulders were fried on the first couple days. By mid-week I was getting my groove back. HIIT to the MAX!!
6:30 class with RoDO:
Press: 60x5x3
-Did 55# in the first exposure a couple wks ago, so figured this jump made sense. Felt on the light side of medium, moving quickly. Shoulder felt good, focused on bracing, squeezing bar, and vertical bar path.
WOD: Perf @ 63# in 8:07
Snatches: 5, 5, 5, 4-1, 4-1
OHS: all unbroken
T2B: 4-3-3, 4-3-3, 3-3-2-2, 3-3-2-2, 3-3-2-1-1
-I would've finished under 8 min, but was an inch shy on my last T2B so hopped up to bang out the last single. Would love to start getting these in bigger sets, but honestly they felt pretty put together and sometimes lil sets and short rest works well for me in the long haul.
-McD and Ro gave me some sh*t about not doing 75#. I thought I was being smart, easing myself back in, but I guess I just need to buckle up!
@KH… that is an incredible dream.
…JURASSIC PARK MOVIE NIGHT AT CFSBK, WHAT?!?!??!
intensity day yesterday at og
squats
295×5 (pr for 5 reps)
felt great, last 2 reps were nice and grindy. i have to believe that all the unbelted shit ive been doing for volume and recovery is paying off. i could go for 300×5 next week but ill play it safe and switch to triples.
pause bench
150×5 (pr for 5 reps)
last rep was a fight but this is a pr for 5 reps with or without a pause
deadlift
315×3
flew right up. i know im pulling right when my deep ass muscles cramp up right away.
thank you spotters without whom i wouldnt have had the balls to even try these lifts.
now to see what the gyms of colonial williamsburg have to offer by way of free trial memberships.
Oly class tonight. 3 days off from working out + eating a bunch of junk on Saturday left me feeling like crawling out of my skin. Spent all day listening to big, mopey beats and fantasizing about ultra-running. BUT then I came in & PR'd my snatch! I haven't been able to repeat 150# since I did it about a year ago in OG. But today I was doing a set of three-position DL + pull from mid-shin and it felt very put together @ 155#. I have kind of a giant donkey kick thing going on but it seems like I should be able to add weight. Stretch goal is still 175#.
Then back to drilling my dysfunctional jerk…
Push press: 75lbsx6x5, felt better than last week.
WOD: 7:12 Rx
5 snatch
5 OHS
10 T2B
Basically my grip went to shit after the 3rd round
Then, MU drills, 1 MU EMOM for 13 minutes- failed on 3
Today was my last day being full time at CFSBK! Everyone at this gym is awesome! I'll come visit whenever I need to get outta Manhattan…
PEACEEE OUTTTT