1) Push Press 5-5-5-5-5
Work up to a heavy, but perfect 5 rep push press. Start at or near your 5 Rep Max Press weight, or 80% of your 1 Rep Max Press.
2) Farmer Carry
5 x 50 meters. Work with a partner or two and rest as needed. Go heavy.
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Rich Froning and Camile Leblanc-Bazinet are the Fittest on Earth!
News and Notes
- Happy birthday, Alex K.!
- Ron W.’s friend is doing a comedy show on Thursday, July 31 at 8pm at Littlefield (right across from CFSBK!) to support an animal shelter. Check it out!
- LAST CALL TO PLAY SOFTBALL WITH THE CALAVERAS! CFSBK’s team still needs a couple people for their game TONIGHT at 6pm, at the Red Hook ball fields. Pitching softball experience a huge plus! Email Dan H. if you’re interested, dhalioua [at] gmail.com.
2014 CrossFit Games
The CrossFit Games concluded last night with these workouts:
1) For time: 4 rope climbs and 3 overhead squats at 245/165 lbs
2) For time: Double “Grace” (60 clean and jerks at 135/95 lbs)
Despite a not-awesome performance on Friday, Rich Froning kept climbing back and claimed the title of Fittest Man on Earth for the fourth consecutive year. IT WAS AWESOME. Check out the footage and highlights on the CrossFit Games website.
Claim One of the Last Spots in the Next Strength Cycle
The following two cycles still have a couple openings. Both cycles culminate in a CrossFit Total on Sunday, September 14th. If you have any questions, contact Jeremy at Jeremy [at] crossfitsouthbrooklyn.com.
B cycle: Tues/Thurs at 7PM and Sun at 10AM | Tues July 29th – Sun Sep 14th
Cont Ed/D Cycle: Mon/Wed at 6PM | Mon July 28th – Wed Sep 10th
3x Week: $260 paid upon registration and then another $260 at the halfway point
2x Week: $175 paid upon registration and then another $175 at the halfway point
Could Your Dog Use Some Lessons in Obeying You?
Anthony Newman of Calm Energy Dog Training was New York magazine’s pick for Best Dog Trainer of 2013, and he’s visiting CFSBK next Saturday to train your beloved dog.
When: Saturday, August 2, 2014, at 2:15pm
What: a 90-minute workshop will meet at CFSBK and include obedience exercises in real-world situations, techniques for calm city walking (including a packwalk down to the local dog park), and followed by a Q&A
Where: Your favorite gym
Cost: Specially-discounted cost for SBK: $55 per person/dog
This event is open to CFSBK members and their friends and dogs of all sizes, provided they are basically social and non-aggressive. Email Mare at mare [at] crossfitsouthbrooklyn.com to sign-up, and include any specific topics you would like to see covered.
QOD: Did you watch the Games? What was your favorite part?
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Hidden Miracles of the Natural World TED
How the Other Half Lifts: What Your Workout Says About Your Social Class Pacific Standard
Where Do Burpees Come From? (Spoiler Alert: Not Hell) Greatist
The Secret to a Tattoo’s Permanence: The Immune System The Atlantic
6am with McD and Nick
Thankfully back-off week has arrived and not a day too soon.
Fun morning working on the push press. Definitely a few pounds off due to the last few days of workouts. Hit 175# for 5, working with Mike W. and Mo. Worked through 95#, 125#, 140#, 155#.
The farmer's carry was fun, we used the Rogue water cans.
6am with Nick and McDowell.
Worked up to 140# on the push press. 5x 115/120/125/130/135/140. Still had room to move up but ran out of time after 6 sets. I'm hoping to improve my catch on this movement as we progress.
Key to starting morning strength cycle after you haven't been getting up in the morning to work out for two months: go to bed dressed in your lifting clothes.
Squat 185x5x3, press 75x5x3, deadlift 215×5. The press was the hardest. All three lifts were more challenging than I expected given that we were supposed to be starting lighter, but I guess a week off from heavy lifting will do that.
Fun to work with Michelle and Adele. (We rhyme! Michelle, Adele, and Stel!)
QOD: I watched a bit of the Games on Friday night while I was stuck at the office. DVRed yesterday's bit since my niece was visiting. Can't wait to watch this craziness!
6am Strength Cycle
Good to be back after a week of passive recovery. Echoing Stella, we started with lighter weight but somehow it still felt challenging.
LBBS 105 5 x 3
Press 45 5 x 3
Deadlift 145 5 x 1
PS: Shit Jeremy says – Me: This weight is too heavy. Jeremy: Get over yourself
My little addition to the Shit Jeremy Says list: There comes a time in a boy's life when he has to do his heavy deadlifts and heavy squats on separate days.
6 am w. Nick and McDowell.
Push Press at (45 x 4, 65 x 3, 75 x 3), then 5x each of 85-90-95-100#. That last one definitely felt like a heavy 5, and I'm hoping working on form will make this easier.
Farmer's carry with 24 kg KBs for first 2 rounds then the 32 kg KBs for the last 3 rounds.
Ah. Back-off Week; just what the doctor ordered.
4.30 group class with Wonderful Whitney.
Push- press- 65 x 5, 75 x 5, 80 x 5, 85 x 5, 90 x 4. I missed the last one somehow. I may have rushed into it a bit. I was surprised by how well these went as it has never been a strong lift for me, but these felt pretty solid and, more importantly, zero shoulder pain!!!!
Farmer's Carry- 40# DB, 45# DB, 55#DB, the cans – McDowell completely confused me about what wright these were 84#and 94# (Weird # and awkward# ), 88#KBs. I had to make stops on the last two weights and my wrist felt sore so I wrapped it. Also, it seems that my left hand has better grip strength than my right. Maybe from using switch grip while deadlifting?
Something I noticed today- my hip and ankle mobility seem to have improved- it was much easier to get a lot lower than in the past in my overhead squats. Something else I can thank Strength Cycle for, perhaps.
Lots of friends in group class today. Fun times.
With Ro being out of town for the next two weeks, I embarked on my first day of our training without his guidance, hoping to not aggrivate any injuries etc and put in work.
Yesterday was a bit of a rare "Sunday fun day" [read day drinking], so I felt a bit sluggish today and not up to the task of benching. The left elbow/arm/traps have been particularly angry, on and off for a couple weeks. Headed up to the box in New Rochelle to see what kind of stuff I could do instead and maybe talk myself into benching….
3Rounds: bit of active recovery to get the body going
5min/1k Row
25 shoulder taps
4 handstand kick ups–playing with balance and shifting weight in my fingers etc
Elbow/tricep/shoulder mobility
3R
10 KB swings
3 HSPU -2 abmat
15 hollow rocks
Pull up pyramid 5-5-5-4-3 (strong throughout–chin grip)
Decided to test my luck again and see if I could get the ever illusive strict chin and then…
1 strict chin 🙂
Looking forward to some serious massage therapy/muscle work on the left arm/shoulder again this week. Hoping to not add this to the list of injuries.
Session I of Strength Cycle – so happy to be back doing this…
Squat @ 215
Press @ 100
Dead @ 255
+4 measly chinups for fun. The first one is always chest to bar. The last one is always "you have junk in your trunk."
Press felt heavy, skwaat heavier. Dead, was nice. More sleep is a serious option. These are numbers I should own, so no excuses…
Cabernet/London Broil AMRAP, NFT
7:30pm class tonight.
Worked up to 95# on the PP. Thanks to Tom and Alex for encouraging me to go for it. Good cues from McD to work on keeping my elbows up as I rerack on my shoulders to avoid creating the bruise that now adorns my right collarbone. (Other sets: 80, 85, 85, 90.) Farmer's carries with the 24kg. My forearms are fried and I'm a tired bear.
Tomorrow's blog post is very fun, get excited…
Very Mediocre feeling workout today
Hang Clean, 70%x3x4
247x3x4
Push Press, 86%x4x4
242x4x4
Softball….we lost ;(