1 Press + 3 Push Presses + 5 Push Jerks
Spend 15 minutes working up to a 1 Rep Max on the complex.
Post loads to comments.
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5 Rounds, As Many Reps as Possible:
:20 Deadlifts 155/105
:40 Rest
:20 Hang Power Cleans 155/105
:40 Rest
:20 Push Jerks 155/105
:40 Rest
Post reps and Rx to comments.
The Subway Series crew yesterday at CrossFit Virtuosity
News and Notes
- Ever wonder how Coach Jeremy and CFSBK run Strength Cycle? The follow-up to last week’s Inside the Affiliate post is up, called “How to Run a Dedicated Strength Program at your Gym.” Read some CFSBK testimonials and learn even more about getting strong!
- Coach Noah and the Fighting Tacos still need 1-2 more women to play for CFSBK’s soccer team on Sundays on the Lower East Side (the registration for guys is capped and already full). Think of it this way: if you don’t sign up, you’re basically ensuring you’re missing out on good times. Email Noah [at] CrossFitSouthBrooklyn.com for more information.
- SAVE THE DATE FOR FIGHT GONE BAD on October 18, 2014. We are now open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email Info [at] CrossFitSouthBrooklyn.com.
2014 Subway Series at CFSBK this Sunday, 8/24
This Sunday, August 24, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…
- Day classes are canceled.
- Open Gym is extended and starts at 5pm.
- The Teaser class is canceled.
- There will be an after party at Die Koelner Bierhalle afterwards and all are invited.
We Need Judges and Volunteers!
- CFSBK is looking for 12 judges to volunteer their time to help run the competition. There will be a review session with David a few days before the event to discuss range-of-motion standards, judge protocol, and etiquette. Members with Level 1 Certifications will get priority.
- We also need 1-2 more volunteers to help setting up the PA and running the scoring system.
Please contact David [at] CrossFitSouthBrooklyn.com with “Subway Series” as the subject line if you’re interested in volunteering.
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Fixing The Immature Overhead Squat with Miranda Oldroyd CrossFit
10 Things New WOMEN Weightlifters Should Know Catalyst Athletics
Clint Smith: The Danger of Silence TED Talks
How to Enjoy Running on a Treadmill
The banshee scream came out at strength cycle this morning.
Squat 175x5x2, 175×10 (rep out). This was harder than I thought it would be.
Press 77.5x5x3. Last week I failed reps at 80, so I'm curious what happens next week.
Deadlift 245×5. This is where I screamed so loud fighting for my last rep that Nick yelled "IT'S A BOY!" tee hee!
Re: the 10 things for new women weightlifters article, I've read this before, more at the beginning of my time at CFSBK, and again now and I think there's a lot I disagree with.
First of all, crying — I just can't picture myself crying after a big lift. Mostly because of the adrenaline and the way I need to psych myself up. Not that I'm not a cryer — I started sobbing like a big baby when I reached mile 10 of the half marathon and saw two girls holding a glittery sign that said "Don't quit." Just not a lift-and-cryer.
Lifting with women — yep, it is good but sharing a barbell with guys, while a rarer experience, has been beneficial to me as well. Variety is the spice of life.
Big thighs — I hate the perpetuation of the myth that all women react the same way to lifting. What I've learned by being in CFSBK is that I can't really tell what a gal lifts just by looking at her. While I know when I go to SoulCycle that the goal is to be extremely thin, wealthy and have perfectly straight, blown-out hair, the lack of homogeneity among women who lift is refreshing.
I guess what I needed to know on the day when I walked into CFSBK for the first time, heavy metal blasting, skulls abounding and I saw to my astonishment lots of women tossing around barbells like tinker toys is that I would one day be one of those women. And I would like it.
6am with Nick and McDowell.
Worked up to 120# on the complex. The push press and push jerks were relatively easy – I wish I was stronger on the press so I hope I'll progress on that movement this cycle.
Scaled the WOD to 135# and finished 114 reps. Sets of 10/7/5 for the first 4 and then 12/8/6 for the last set. After all of those thrusters yesterday, I was happy to be able to do anything today.
Dropped into an 8:30 class at 802 Crossfit in Vermont this morning, and was the only person to show up, so I ended up having a private with the owner. It was just like the early days of SBK with David. Except David is cooler, obviously.
Warm up: 4 minutes of the fish game on the erg. I did not know this setting existed. It doesn't do much for stroke consistency but was a fun way to get in ~1000m.
Lift: LBBSQ 3RM, worked up to 150, felt really solid.
Wod: 6RFT of :
-3 BSQ
-6 DL
-9 over bar burpees
These were taken from the floor, so there were some presses in there as well. Rx was written as 25% of 3RM, but we bumped me up to 35% since it wasn't very heavy. Burpees were brutal, this is my weakest movement, so it took me longer than expected, 12:09. I hate burpees.
Amanda, I love what you wrote. Amen!
6:30am Strength Cycle
Lesson of the day:
1) Hangovers and heavy lifting don't go together
2) Neither does lack of sleep and poor nutrition
On that note, I had to dial back all my numbers in order to do something today. Will try to make up squat exposure in group class (gasp*) later in the week.
Pause squats: 90 3 x 3
Press: 55 fail, down to 50 5 x 3
Deadlift: 160 x 4
Cold sweats throughout
Amanda- totally agree about the crying thing, seems like a not so universal girl thing. Can't say I've ever cried during any sport but to each their own 🙂
And so true on the thighs thing- I think a lot of that depends on your natural body type?
I'm glad Radika's mouth got into the article on Strength cycle. It has never been the same without it.
I have a treadmill dancer at my globo now. His footwork isn't quite as advanced, but last time I saw him doing his thing he would jump down and do yoga postures too. Pretty impressive stuff.
6am with NickDowell. Worked up to 68# on the complex. I strained something in my shoulder last week, so didn't want to push it too much. WOD – used 63# on the bar and finished with 120 reps. The limiting factor was the push jerk, so everything else felt light. Maybe should've tried to switch weights or movements for the PJ.
I'm getting strength cycle envy! I might have to finally try it next cycle..
Amanda- well said, lady!
Linda- do it! You are already hella strong… Imagine what your numbers could be!
Totes lurking here and not a thing to post, workout-wise.
I've never teared up about a lift, either making or missing it. I have teared up while watching others make a lift though.
Noon class
P/P/PJ Complex
95/135/155
This ended quick. I've done 165 (or 175?) on this before but my triceps were pretty smoked so 155 it was.
WOD at 155
DL – 12-12-12-12-12
HPC – 6-7-7-7-7
PJ – 6-6-6-6-6
124 reps Total
The intent of this was an interval version of DT so I should have tried to do 9 hang cleans each round but I would certainly have had to break them up into 2 sets, so not sure I would have been able to maintain it in under 20 seconds. As it was I did each movement unbroken and finished between 15 and 18 seconds. After seeing the earlier classes do this I was afraid it wasn't hard enough…after doing it I believe it was.
Amanda, I love your assessment. I just wanted to add a different perspective on the crying part. I've never cried after a big lift, but I have broken down into tears and uncontrollable sobs after a failed lift at the gym. I really appreciated the fact that I wasn't completely shunned by everyone and that members of the community checked in on me after class. In conclusion, if you're first impulse is to cry, go ahead! It usually only gets worse if you try to hold it in. Just don't let it stop you from coming back in with some fight the next time around. Crying won't make you any less of a CrossFitter, lifter, or whatever you want to be.
12pm class
Did strict press b/c I'm still staying away from dynamic S2O for a few weeks.
Press:
33×5, 53×5, 63×3, 68x5x2
meant to do 3 sets of 5 but ran out of time. oops.
WOD:
Did this at 105# for the DL and HPC. Then used nice light 12.5# DB's for strict db press instead of the push jerk. focused on tracking left arm/shoulder properly.
Averaged 13 DL each round, 5 HPC each round, and about 10 DB presses.
I bruised up my thighs on the HPC due to crappy technique I guess.
Hurts my L elbow/shoulder to rack the bar with hook grip in so I made the decision to just take each one back to the hip to re-grip.
Cycled through the crossover symmetry shoulder stuff with David's guidance after our mtg. Def going to do this a few times a week!!!
Have spent this afternoon watching a bunch of MWOD videos and doing some different things, including some internal rotation work and scalene and first rib stuff, which feels terrible/awesome.
YES JANELLE YES.
The tears with me happen when I'm Oly lifting and everything goes to shit. And I hate it. I hate that I let something as small in the grander scheme of things as a missed lift get to me that much.
I don't think it has nearly as much to do with my being female as it has to do with my being a perfectionist.
5:30 class tonight.
85# on the complex, I think I could have hit 90#, but we didn't have time.
Worked at that for the WOD, but I subbed the jerks for front squats. So…
Deadlift: around 12 each time
Front Squats: between 5-6
Power clean: around 6 each time, Arturo told me to maintain my hook grip the whole time which I hadn't done before and I was able to move faster.
I maybe should have gone up in weight a bit on this, but my cleans may have been a bit ugly if I had.
I also have cried in the gym before. There are some weeks where life piles up and stuff in the gym doesn't go as you want it to, and it sucks. Whatever set of circumstances led to the frustration/sad feelings ultimately ended up being a good learning experience to keep everything in perspective and remember why I'm doing this stuff in the first place. To paraphrase Uzef from yesterday… we should still be having lots of fun.
(Vacationing in the Hamptons this week). Press complex: 115, 135, 155, 170. Like this complex as it really highlights the difference between the lifts. Found the strict press the hardest part of the set at 170. WOD @ 155#: 114 reps. 10/8/5, 10/8/4, 10/18/5, 10/8/5, 10/8/5. Not sure what happened on the second set of push jerks. Didn't have trouble getting to 5 on the other sets.
I've been working freestanding handstands recently with some nice progress. Had a good 10-15 second hold today. And then I collapsed awkwardly on to my ankle after an overly aggressive kick up and sprained the shit out of it. Yes, I sprained my ankle doing handstands.
Little mashup today, started off with today's barbell complex, worked to 155#, which is right around a press 1RM, so that's a good thing.
Then did yesterday's Performance C+J work, worked to 95KG/209#. Hardest part was resetting the bar between the power and hang clean- from a snatch width grip this is easy breezy, not so from a clean width grip.
Then did yesterdays WOD, finished in 12:09. Shoulders were a bit tired from all the overhead stuff but felt pretty good, a little slow on the burpees.
Nice redeeming session after a bad gym weekend where I realized I had a fallacial understanding of my HBBS numbers. Back to the drawing board, with a smile.
Normally don't feel so great about my strict press. Maybe it was having David as my partner for the press 3 weeks in a row that made it enjoyable. Got up to 115# on the strict press, which is a 1RM for me.
WOD at 115#.
DL – 11-11-11-11-13 (57)
HPC – 6-7-7-8-9 (37)
PJ – 6-6-6-6-7 (31)
125 Total
For some reason, the HPCs felt great at this weight. Despite the prior workload, with each round I became more comfortable with mechanics of cycling the lift. Don't know why, but in the end I loved this workout.
I usually shed a small little tear after every single snatch I crush and for every baby seal that dies after I miss a jerk.
Hang Clean, 75%ishx2x4
262×2
275×2
286×2
Push Press, 90%x3x5
264
Ab wheel x 45
Complex heavy single @ #70 – which I have now verified hanks to my extensive note keepingn is in fact a PR on the strict press
WOD @ #85
DL 12-13-13-13-14
HPC 7-8-7-7-8
PJ 7-7-5-5-6
Holy crap push jerks were the limiting factor. Would actually really like to do this workout again at 95 and see what happens
Well said, Amanda. As a female who is new to weightlifting, I clicked on that article hoping for some helpful technique stuff. Definitely wasn't expecting talk about being emotional and wearing skinny jeans. Yuck!
7:30 class — I broke my failing streak. I attribute this to a combination of Arturo's positive reinforcement and 3 consecutive days of lying around in the dappled shade eating grilled meat.
70# on the complex. Strict press capacity way lower than the others. There's definitely still room though.
85# on the workout.
DL- 11,12,12,11,13
HPC – 6,5,6,6,7 – I can't help setting up slowly on these
PJ – 8,8,6,7,7 – I cycled most of these which saved lots of time, but it was hard to get the timing on breathing – I pretty much held my breath
Also, I miss the Oly program!
I'm still waiting for my J.Lo booty. That's why I cry.
Worked up to 88# on the complex (1rm press is 95#). The press went up ok, I think I had a little more in the tank.
WOD @ 105, which felt fine on the deads and cleans, but very hard on the jerks! Definitely not getting underneath it enough, especially after my first two reps. Totals were 82/38/19.
My back is VERY tight and sore from the Subway Series comp yesterday, but it felt good to move around today!