Fitness: 5 Rep Max
Add 2 to 5 lbs to last week.
Performance: 87.5% x 4 x 4, then 85% x 4 x 4
Rest less than two minutes between sets.
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e6/6
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In one minute perform:
5 Deadlifts 275/185
then,
AMRAP Double Unders for 8 Rounds
Rest 1 minute between rounds, repeat 8 times. Score deadlift weight and total number of double unders.
Post loads and total to comments.
CFSBK’s 8am-ers go Kitchensurfing
News and Notes
- Happy birthday, Grace D.!
- CrossFit 718 is relocating this summer to 26th Street & 3rd Avenue, and they’re having a party! 718 Coaches Tammyli and Israel would love for any and all CFSBKers to join them at their new box to celebrate on August 2nd from 9am-2pm with a tough WOD and lots of champagne (and sweat-free raffles and giveaways). Check out their Facebook event page here.
- Another Monday, another new ITA post, and this time, it’s a Q&A about starting your own affiliate. Head over to Inside the Affiliate to check out “Your Fran Time Doesn’t Matter: Starting a Good CrossFit Gym.”
- Yesterday was Charlie L.’s last day at CFSBK as he has joined the exodus to New Jerz. Charlie, you will be missed!
Kitchensurfing in Brooklyn
Last week, some of our 8am regulars got together to… kitchensurf? It’s not what it sounds like—there were no surfboards involved, just the delicious food pictured above. Austen I. and Dan K. work for a company in Brooklyn called Kitchensurfing, which is an online marketplace that allows you to find outstanding local chefs to cook for you, in your very own home. The chef they booked was Linda Sarris, and more flicks of her delicious treats are in our Flickr account, all shot by CFSBK’s talented Susan P.
If you’d like to jump on the kitchensurfing train, Austen and Dan have a $50 off coupon for CFSBK who want to have their first Kitchensurfing meal. The code is: cfsbk.
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The Protein Debate: Dr. Loren Cordain & T. Colin Campbell Catalyst Athletics
‘Columbusing’: The Art Of Discovering Something That Is Not New NPR
27 Delightful Obsolete Words It’s High Time We Revived BuzzFeed
From Your Mouth to Your Eyes Dr. Steve Brule
6am with the Arturo, McD, and the gang.
Press is moving along well. I hit 145# for the first 4×4, then 140# for the second. Struggled a bit towards the end but am already seeing solid gains from last cycle.
The WOD was way tougher than I thought. Partnered with Isaac and did the deadlift weight at 275#. For the DU, hit 50,50,50,45,40,42,46,47, across the eight rounds. Consistency got really hard towards the end but I tried breaking it up into chunks of 20.
6:30am Strength Cycle
LBBS:
45 x 5, 70 x 5, 95 x x, 120 x 2, 130 x 5
Didn't rack the bar properly at 120, so I ended up tilting forward on the first and then not hitting depth on the second one. 130 felt solid.
Press:
45 x 5, 52.5 x 2, 57.2 x 4 (failed last rep) – I think these are my numbers…
could have pushed harder I suppose, but I gave up
Deadlift:
95 x 5, 145 x 2, 170 x 5
Easy peasy
Last heavy exposure before the total and very excited for Sunday. Second cycle in a row and I can't wait to sign up for the next one. I love that the program is in a quieter, more intimate setting and enjoy the personalized training from the very knowledgeable coach Jeremy.
PS: 'Team Jeremy' t-shirt anyone?
6am. Press: 162x4x4, 157x4x4. Metcon @ 275#. Never had much trouble the the deadlifts, finishing the 5 reps at the 11-12 second mark each round. DUs were: 47, 40, 35, 30, 30, 30, 25, 25. Too much time spent gasping for air, but this was better than expected given that I spent the last 4 days eating horribly and drinking too much.
6am with McD and Ro.
I've missed 2 weeks of press and was disappointed with my performance today. I tried 120 twice and failed on the 5th rep both times. Still feeling some weakness in my left shoulder which is making it hard for me to progress much on the press.
WOD @ 275#. Hit a max of 51 although I was all over the place. My jump rope fell apart during the 5th round. Hand tightening clearly doesn't cut it! I'll take a screwdriver to it tonight so that doesn't happen again.
Little birthday double PR party today!
Bench #102 x5 #105 x5
Very happy today – worked on my1RM LBBS with Mcdowell. My previous 1RM was at 305#. I had started a linear progression back at #185 in January after I took several months off because of injury. I tested a new 1RM today and got PRs at 315,325,335 and 345! A 40 pound PR. Good to know all this squatting has paid off and I've seen real growth!
SC W8 D1
Last heavy day:
Squats @247.5 x5 These moved well, Im happy with it.
Press @115 x5 Failed the last rep. Didnt have it in me at all, not even an inch.
Deadlift @300×3 Felt great, kept my shoulders back at least in the start position. My Rx was 295×3, but eh, im a child and needed to achieve a 300.
Looking forward to this sunday.
holy crap Kitchensurfing looks AWESOME. Thanks for sharing!! Will be definitely trying this out in the near future.
10am
Press – 1 heavy set of 5 @68. I hadn't read the blog properly and anticipated doing 3 sets of 5 at this weight so maybe I should have gone heavier but I felt like after warming up and doing that set more may have been too much. 75 was my 1RM at the beginning of this cycle so 68 was a good number to hit today, I think.
WOD – score 398. DU were all over the place- I think my best round was 40 and worst was 26. Used 125 for the DL and it felt HEAVY!
H2TQ review – I participated in this event Saturday with 8 other women at the gym including coach Jess, Melo and Whitney. What a GREAT day and just inspiring watching our amazing female coaches kick ass out there!! As for myself, I did scaled division and it was my first competition ever and I was really happy with my performance. So happy I signed up for it and did it!
Singlet Sunday Intensity Day last night at og.
Squat
315×2,1
Supposed to have been 2×2.Total chest collapse on the last rep. Thrilled to be able to do a double at this. Not so thrilled about just missing 2 doubles.
Huge thank you to Noah for spots and supports.
Pause Bench
162.5×1
Supposed to have been 2×2 also. Im on a cal deficit right now to make weight (3 more pounds to go!) and I think its affecting my bench more than anything.
Deadlift
345×2
First rep surprised me with how easy it felt.2nd rep flew off the ground but was a bitch to lock out.
Ill be wearing the singlet at og for the next 2 sundays so sorry/youre welcome to anyone that sees me.
Hi – does anyone have a recommendation for a Crossfit gym in London?
Jay — I went to CF Central London and the reason I haven't posted about it in travel gym recos is that I would recommend it only with reservations. The coaching wasn't awesome, but since you're an experienced CF'er I think it would do just fine for you to have a place to WOD while you're traveling.
Charlie mentioned she has a friend who owns CF Blackfriars — I'd check that out before I'd do Central London again.
Hi everyone – Anyone interested in making some money and having a nice apartment a block and a half from the gym all to themselves from 9/2-9/14?!? Johanna and I are looking for a catsitter- usually we let him fend for himself or employ the wonderful services of Crystal and Todd, but since we will be gone for an extended period we are looking for someone to stay at our place. Willing to work out payment in cash/CFSBK punchcard/etc. I'm going to post in the classified as well – but email if you (or a trustworthy friend) are interested. swmarque at gmail.
Cøngrats on the PR, MRAV
5 Rounds of:
5 Deadlifts 135
10 DB Presses, 30lbs
20 Hollow Rocks
HBBSQ
(45×5, 145×5, 175×5, 195×3, 210×1)
220x5x3
12"Box Squat 190x3x3
Press: 65x12x3
Curlz: 45x12x3
WTD Sit-Ups: 20x10x3
Shoulder feels great so far, except that I can't hang yet. Am now titrating in more stress onto the joint to see how it responds.
Strong work, MRav.
4:30 class
Press
152.5x4x4
147.5x4x3
147.5×3
Missed my very last rep. This was really tough today.
WOD Rx'd with 356 DUs
All deadlifts unbroken, hook grippedand with a winning color scheme
DUs: 50-50-50-50-36-40-40-40
Michele, your math seems fuzzy maybe?
Power Clean+Clean+Jerk, 78%x5
275(1+1+1)x5
Muscle Snatch
132×3
143×3
152×3
BTN Push Press@80%x4x5
231×4
242x4x4
Front Squat
308×4
319x3x3
430pm w/ Noah.
ok, on the press. still limited by shoulder issues, but hit a pr of 80. I'm not sure I warmed up properly on this one. On my first attempt at 5RM I was able to hit 4 and then couldn't get the bar off my shoulders. I think i waited, rested too long in between reps. I had so much time, I waited about 4 minutes then tried again, this time with much less of a wait, just a short pause, between reps. I hit all five. So that's a 5# PR over my CF Total from last summer.
WOD: Ugh, for the second time in a month, my Punk Rope, broke in the middle of a wod. So I spent most of the down time while Kevin lifted, searching for a rope that fit. I think the most du's I hit was about 15 – not consecutive, but in my 3/4 pattern. And the deadlift was fine, at 155. Even by the 8th round I realized I could have gone a bit heavier, but 185 would have been too much. Happy w/ 155 – and I need a new rope.
RichardG
10am with Noah.
Lovely to partner with MRav for the first time in a while — we mimicked each other perfectly on the press.
140×4, 137×4 — frustrating to not hit 5, but I wasn't braced nearly as much as I need to be on the fifth rep at 140. 137 felt more locked down, but my shoulders are tired after some nasty programming from this weekend on LI. I do have a 4RM for the press, though.
WOD at 185lbs — still treading lightly after a little tweak during a pistol last week — back felt great for these, which is good news. Averaged 43 DUs per round — high of 57, low of 36.
7pm SC
Squats
135×5
225×5
275×3
315×1
325×5
Press
95×5
140×3
152.5×3
Deadlift
135×5
225×5
335×1
375×3
Thank god for Mondays. My struggle with hurting arms are always worst at the end of the week. Fridays have been bad liftning days, so Monday thats my day. Felt good all the way thru. 325 in the squats was a new max for me, no complains over depth but starting to get heavy. Press was moving smoothly, probably had a 5 rep in me.
The last few Monday workouts have been great — I've approached them apprehensively and they've ended up being just the right combinations of stimulus and intensity. Thanks Fox, I assume.
Press was not very good today. I think it had to do with these knots I can't get rid of in my traps and left shoulder blade area. Last week 65#x5x3 felt fine, failed on the 4th rep at 70# today twice and failed on the 5th rep at 68#. Another day…
Workout – 155# deadlifts and 250 total DUs.
Something finally sunk in with the DUs. I was able to stop piking for a few sets and think about bending my knees, jumping straight up and down, chest up, maintaining hand position, and relaxed rhythmic breathing… Doing so, I matched my best consecutive DUs, which was 49. Still plenty of mess ups but I'm feeling what it feels like to do it right. Have to keep practicing.
Worked with Neil on both of these today who was a great partner and nailed his presses.
@GD – Happy birthday and congrats on your PRs!
@fox, we counted our score as weight for deadlift (125) + total DUs (273) = 398 (assuming this is the fuzzy math you were referring to)
Thanks Fox and DO! And of course thanks to Mcdowell who has really helped me these last few months.. I've had some personal challenges recently and its been great to be able to come to the box a few times a week and feel myself getting gradually stronger and healthier – it's the first time in my two years of doing this that I've managed to crossfit for 8 months straight without injury. Hopefully I haven't jinxed myself by saying that. I think I've learned a lot about pacing myself and mobilizing etc..
Also want to say it was great to work out with Ryan as well – and I'm sure I am among the many CFSBKers who will miss him – so hopefully he and Matt come back and visits a lot!
Hit the 8am with McDowell
Presses were feeling nice and organized…so I decided to give the max 5 RM a go….ended up with 65#.. the first four were fabulous, the last one i did some sort of awkward side bending slithering-like movement to press out the the last rep…which McDowell was so kind to count. it was real uglay… and definitely shows i need to keep working on that core. KH pilates here i come!
WOD: deadlifts were feeling fairly light at OG last night so I felt comfortable with 185#
RX'd w/ 435 DU's
Didnt know i was supposed every individual round. i think that averages out to about 54 DUs a round…which sounds a little high but all DLs were unbroken and only tripped up on my rope a few times…regardless, i luuurve my new speed rope <3