Fitness: 3 Rep Max or 1 Rep Max
Only more experienced lifters (3+ cycles consistently following an Linear Progression) are allowed to go for a 1RM. Start at about 5% above your 3 x 5 weight. Add about 5% to your next attempt and go from there.
Performance: 90%x 1 x 5
Post loads to comments.
4 Rounds Not for Time:
25 Wall Balls 20/10, 14/9
25 Calories Rowed
Focus on developing a rhythm on each movement and doing the wall ball unbroken. Rest as needed between movements. If you can perform the Rx for wall balls easily unbroken, consider scaling up by using a heavier ball or a higher target.
News and Notes
- Fight Gone Bad 2014 teams have been announced! Please check your email for details. If you registered but received nothing, please email Info [at] CrossFitSouthBrooklyn.com. Fight Gone Belated emails have not been sent yet, so hold your tiny horses on that one.
- Happy belated birthday, Alex B.! And happy birthday, Murat U.!
- Congrats to Front Desk Super Star Lindsay S. and Megan D. who participated in the GORUCK challenge to commemorate 9/11.
- Yoga for Athletes with Coach Whitney is canceled today. Check out Active Recovery at 11am and 12pm with Coach David instead. He’ll ask you a bunch of weird questions and his cute dog Herschel might be co-coaching…
- If you signed up for Ken H.’s rings class, remember that you’re meeting today from 2-3:30pm!
Strength Total Tomorrow at 2pm
Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Each lifter will be testing their 1RM in the back squat, press, and deadlift. All are welcome to come by and hang out. Get ready for some massive PRs!
Squatting Specifics—What Technique Is Best For Your Sport? Juggernaut
The Upside of Pessimism The Atlantic
Allie B. says
So, I'm paying good money for workouts at crossfit. My question is why should I pay for someone to show me how to roll around on a foam roller over burning calories and gaining muscle? Just being honest and sincerely wondering if I should occasionally give up a Sunday workout for active recovery.
@ Allie B — I use Active Recovery for a few reasons, and they usually overlap.
1) When doing intense CFSBK training, the body does need recovery. Just like the workout itself, sometimes a guided, coached, and group environment provides something more than just doing it on your own. I could do the CF lifts and WODs in the gym in my building, but wouldn't get the same results. Same if I tried to use my home mobility kit.
2) AR is a good time to ask questions about mobility issues you may have. This can lead to new ways of exploring your body and how to take care of it. Going to AR has taught me new stretches and ways to use rollers and balls so I can more effectively roll out at home.
3) Didn't make it to all 5 classes that week. Realizing on a Saturday or Sunday I will have an extra class, AR is a very good use so nothing goes to waste.
4) Too sore to do the lift and WOD that day, and truly need the rest. Don't want to burn a class, therefore AR.
Probably can be more succinctly explained by more experienced folk, but that's why I get into AR every once in awhile.
Joel W says
Allie I wouldn't view them as necessarily distinct. You do active recovery because it helps you move better and maintains your ability to perform and function just like you build muscle for similar purposes. You'll get more out of the other aspects of crossfit if you move well.
It's sort of like asking if you should change your motor oil or get more horsepower in your engine to make your car work better? I know nothing about cars but this analogies seems legit.
That makes sense. It definitely feels great. I'm going to have to learn the science/benefits of foam rolling, etc. I think my comment came out more sassy than I intended!
Allie: Suppose you had the space and someone waved a magic wand and you suddenly had a garage gym space appear, complete with everything you need to do most CrossFit workouts. Do you stop coming to class? The answer *might* be yes, but it might not, because the class aspect helps you learn the right way of doing things (or, in the case of AR, new and different ways of doing things — every time I think I know all the ways to use a lax ball, DO teaches us a new one) and also keeps you honest. My husband, who does not CrossFit, first came to AR because I nagged him to and now comes nearly every weekend, even though our apartment is now full of AR tools (Orb, two foam rollers, lax ball, green band, voodoo band). This is because, as he says, he can make himself do a little AR every day…but he doesn't make himself do three minutes/side of couch stretch at a time, and he certainly doesn't make himself do a whole hour of AR at a time. Being in a class forces you to take the time to do this for yourself.
Honestly, I think at $15 it's a bargain, because after an AR class I feel better than I do after I've had an hour-long massage, and those cost three times what AR does on the very low end.
I really think AR has helped a lot that I have learned so much and used the knowledge I gained to mobilize and work out whatever soreness I am feeling before class or rest days.
Though I didn't take advantage of AR nearly enough this cycle, I thought it was a good option instead of heavy squatting two days a week.
Plus who doesn't like chillin out on a carpeted floor listening to some relaxin tunes on a weekend morning? 🙂
6am. HBBS: 185×5, 225×3, 255×2, 275×1, 295×1, 315×1 (PR!), 325×1 (PR!). Old PR for high bar was 305, which likely reflected mobility more than strength. Went in to today with zero expectations as I have a bit of cold, slept poorly last night, was stiff from being on a plane for 5 hours yesterday, had only a banana for dinner and an espresso for breakfast. Wonderful preparation. I told Melo that I just wanted to put some weight on the bar and squat. Felt good and the bar kept moving. Yay!
NFT work: wall-balls unbroken. Maybe should have used the 30# ball. Rows in 24, 22, 22 and 23 strokes.
PS Visiting other gyms really makes me appreciate CFSBK.
@Peter – Visiting other gyms makes me appreciate CFSBK too. Thanks for vocalizing that.
9am, DO, MeLo
Perf. LBBS @90%+ settled at 265x1x5, first few felt good, last two were a tad high. Awesome pointers from the amazing Mr Fox who was squatting next to me about bringing my arms in a bit to have more active shoulders. Definitely going for that on the next cycle. It was great sharing a bar with Jess who went for a 1RM PR and made it look easy.
WOd @20/10' 10/10/5 on first 2, 5×5 on last 2, all rows between 25-27 pulls, did not want to have super tired arms for tomorrows clean day.
9am with David and Melissa
Hit the performance version of 235x1x5. Felt smooth and fast until the last two rounds which slowed down a bit.
NFT work was fun. BK, Fox and I played with the 30# wall ball and I got some great tips of the recovery part of the movement from Fox. He may have ulterior motives since we are on the same FGB team.
10am today with McJB-Lo. Did the fitness 1RM. PR'ed my LBBS by 20# at 190 and that was still moving fast. I see you 200 club, I see you.
NFT work moved steadily . I used the 14# ball but had to break up the last 2 rounds of wall balls into 2 sets of 15+10. Looking forward to hopefully crushing last year's FGB score. I'm sure not eating/drinking my way around Europe the 2 weeks prior like I did last year will help immensely.
9am with David and MeLo. I was mentally prepared to continue the linear progression of 3×5, so didn't really have any expectations for today. I hit 185×3, 195×3, 205×3, 215×3 PR!! My previous 1RM for low bar was 210, so I was very happy to hit 3 reps on high bar above that. Special thanks to Herschel for some great coaching tips : )
NFT work – 14lb ball to a 10' target. First round was unbroken, then 15/10, 10/10/5, 10/8/5/2. Rows were in about 30 strokes for the first 3, then the last one was about 35.
I followed Lauren's lead and spent about an hour afterwards foam rolling, lax balling and mobilizing. Perfect way to start the weekend!
NFT as Matty said, playing with the 30#ball. Brad K also. We mostly did 10 with the 30 pounder and then 10-15 with the 20. The 20 would fly up 13 feet or so after.
Great points about A/R! I'm really happy that this has become a staple class at CFSBK and to see how it's grown.
10 am w. McDowell, JB and MeLo.
Fitness HBBS @ (45 X 5, 95 X 4, 125 X 3, 140 X 3, 145 X 3, 150 X 3 and) 160# X 3 (PR). Started the cycle with a 1 RM of 150# and did 135# X 3 X 5 in Wednesday's squat class, so today's 3 RM felt great.
WOD w. 16/9 (Rds 1 & 2) and 16/10 (Rds 3 & 4) wall balls and 30 – 35 strokes per 25 cal row. I had to break the last 3 WB sets up into 10-10-5. I want to keep pushing the weight/height of these WBs up to (eventually) 20/10, so was okay with this today.
HBBS, was doing 90%x1x5, but since it was moving easily, I tested a new 1RM, which I haven't done in a while. Hit 190#, which is my old LBBS PR (and a 15# HBBS PR), so I was stoked.
4 rounds NFT, 14# WB. All WB unbroken. Forgot to check the row times.
Then I tricked Brad into doing 10 min of stair sprints with me.
@Allie B – I remember asking David a long time ago what does one have to do to necessitate attending AR. I thought you had to be a warrior, completely inflexible or injured or something for it to be useful. Then I started going and firmly believe it has kept me injury free, prevented excessive soreness and improved my mobility as movements got heavier and more complex.
I think there is also an ITA article about it, but having time stamps, someone to make sure you're doing things correctly, new ideas and friends around you to keep you from quitting in the more painful positions really helps.
Now I feel like a hypocrite bc it's been ages since I've been. I'd go every day if I could tho.
Pretty much my ideal workout this morning..
One partner working at a time complete together:
4 rope climbs
20 power snatches (75#, Rx was 95)
4 rope climbs
4 rope climbs
20 power cleans (95#, Rx was 105)
4 rope climbs
Finished in 12:06. Should have done snatches at 85 and cleans Rx.
@KateR – nice benching and dead lifting last night!
Noon – Noah – McD – JB
HHBS – Perf – 275x1x5
Felt really good today. JB mentioned I might want to slightly move my feet out.
Did the 30# ball. All unbroken. Also felt good today.
Thought I was done for the day and was happy about as I carried a whole bottle of sake from last night in to the gym. But if someone asks you to run stairs, YOU HAVE TO RUN STAIRS. No, seriously, was a great cash-out. Will definitely do it more often if I find a partner or Katherine is around.
dave p says
10am & AR today. HBBS – 255×2, 275×1, 295×1, 305×1 (PR), 315×1 (PR). 315 moved pretty well, with more time I would have tried for 325 but I'm super happy with 315! Going to stick with an LP next cycle (assuming that's an option), worked well for me for the last six weeks. MMMMmmmm wall balls.
lady fox says
Came in 8:30am to make-up snatches and then joined the 9am class for Squats:
Snatch–worked up to a heavy single
(15kg, 25kg, 30kg, 35kg, 40kg)
42kg, 44kg (power snatch), 46kgxf, 46kgxf, 46kg (101.2#)
-did a little 2 step forward dance to finish it but I got it. actually was my best pull of the day. need to work more on getting full extension and then actually using my arms to pull myself under.
(45×5, 135×4, 175×3, 205×1)
225×1, 235×1, 245×1, 255×1, 265×1
-didn't test my 1RM last cycle so decided to do it today.
-overall a 25# PR on my HBBS and a 10# PR over my best low bar squat. pretty stoked about this.
-only negative thing is this lingering pain behind my left knee. spent a fair amount of time with a lax ball behind my knee and on my calf afterwards and felt considerable better. maybe I'm just getting old. 😉
Opted for Thursday's conditioning instead of the NFT:
100 du's, 50 burpees, 30 muscle-ups
-got through the 50 burpees at 5:08 and then got 12 assisted muscle-ups in the remaining time. Used the 'ring thing' for the muscle-ups. This was still very hard and I give tons of props to the folks that did legit mu's. My shoulders were fried and I had considerable assist on the mu's.
Noon class today with McDaddy, Noah and JB.
LBBS- ok so I decided to continue the LP on this as I did not feel up to testing my 1RM again just yet or even a 3RM.
200 x 5 x 3. Happy this happened and it wasn't just Strength Cycle magic. Also, I believe I have increased my work capacity since then as I had far less rest time than on the platforms, so there's that 🙂
Big congrats to Kate R on her PR and everyone else who pr'd today and yesterday. Good times.
WOD- kept the stroke rate under 20. I know we were supposed to pick a weight/ height on wall balls that we could do unbroken but unfortunately that is not currently an option for me as I really want to get this 14/9 combo right and I have had awful trouble even getting 10 unbroken up to now BUT today things got a bit better thanks to Noah saying high bar would help and Kate saying something about keeping my abs tight.
I really concentrated on not catching and throwing the ball like a basketball and actually tried to use both hands and McD talked me through 14 unbroken and then I got 17 unbroken and I am REALLY happy about that. Just thinking about a high bar position really changed everything for me. I did have my weightlifting shoes on too and this helped an awful lot as well.
In fact I hope to see wall balls again soon so I can practice again. I can't believe I just wrote that.
I did not keep track of time or anything like that but got through it all fast enough, I guess.
AR Rules! That's all I have to contribute really.
I blew it, planned on Snatching, Squatting then doing the NFT but got through the Snatches and got a text from a friend who I made plans with saying they were 20 minutes away from my apartment and they'd see me soon.
SN DL to Knee + Snatch
Worked up to 70kgs
LINDA! SQUAT MONSTER!
About AR: Lauren, very convincing point about staying injury free and increasing mobility as the weight gets heavier! Camille, another good point: rolling around on the floor always sounds like fun. Stella, $15 for preventing injuries and learning new techniques is probably a better investment than the fancy cocktail I drank last night.
Hit a PR of 125# on the HBBS at the 1PM class, not a huge leap in weight but a big one in terms of technique and confidence. Also last night got a chance to practice snatches at OG, with many thanks to Melo for pointers for my wobbly self. I'm going to try to come to more OGs and work on pulling closer to the body, and techniques that support the snatch like snatch balance as Melo suggested.
I celebrated my HBBS with a baked sweet potato with bacon and siracha — I needed that!
HBBS 225×3. I think this is a high bar PR. Hoping to continue making gainz next cycle.
Clean and Jerk, 70%x1x6
Grindin…Hip is hurting. Stressing about this upcoming meet, dont feel ready and or that excited about it…oh well.