Performance: 1RM Rack Jerk
Take 15 minutes to find a 1RM on the Rack Jerk. Any press-outs will not count. We’ll be using this number to do some % work with through the next cycle.
Fitness: Heavy Single Push Press
Take 15 minutes to find a heavy single push press. Prioritize maintaining a neutral midline as the weight goes up.
Post loads to comments.
e0/6
________________
Take 10 Minutes to find a heavy set of 8 reps on the Dumbbell Press
Including warm-ups, perform 4-6 total sets of the DB press finding a load that challenges you but remains symmetrical. Try to perform about 3 sets of your top weight across. Rest as needed between attempts.
Post loads to comments.
________________
AMRAP 10 Minutes:
Row 20 Calories
10 or 20 Push-Ups
Gauge intensity on how you feel. If you’re feeling great drop the hammer on this workout, if you’re smoked from last week take it easier and work at a moderate pace.
Post rounds completed and Rx to comments.
You can run, but you can’t hide from the CFSBK coaches!
Programming Feedback
Tomorrow we’ll be revealing the upcoming programming cycle, but we want to hear what you all thought about the previous seven weeks of training. Please let us know what you thought in the comments!
News and Notes
- Congratulations to Jake L. on his 300kg Olympic Lifting Total yesterday! Jake hit a 130kg/297lb Snatch and 165kg/363 Clean and Jerk to qualify for the American Open in the 105lg weight class. Amazing!
- Congratulations to the CFSBK Fighting Tacos on their 1-0 victory yesterday. The team is currently undefeated.
- There is a new post on Inside the Affiliate called “A CrossFit Coaches Guide to Training Pregnant Women.” Check it out!
CrossFit Field Trip to …Brooklyn Boulders!
CrossFitters, get your climb on! Brooklyn Boulders is hosting a special one hour course where you’ll learn climbing techniques, compete on the auto-belays, and get a chance to put all of your training to the test – on the walls. You’ll use your gymnastics-heavy, explosive-lifting skills on dynamic cave-esque walls like The Beast, and get to connect with the climbing community at BKB! The course has been specially designed for CrossFit South Brooklyners AND discounted (their 30-minute Learn-to-Boulder class is normally $45).
When: Saturday, October 11, 4pm
How Much: $30, includes day pass and gear rental for the day of the class (a $36 value)
Sign up here!
Class is capped at 10 people, but if you find the 4pm class is sold out, please email Mare at mare [at] crossfitsouthbrooklyn.com as we can set up another class that afternoon if there is enough interest!
__________________
City Mulls Plan to Dig Up Gowanus Park and Pool to Install Sewage Tanks DNA Info
The Iron Triathalton CrossFit
Injury and Opportunity by Bill Starr CrossFit
The Paleo Lifestyle, the Way Way Way Back NYT
Finally back in 7 AM. The world is as it once was!
Jerk 120#, I think I was being a little too conservative with my weight jumps. Curious to see where I go with this.
DB press maxed out at 30#, so I did 8, then 6, then 5.
Treated the AMRAP like a NFR since my shoulders are fried. 4 rounds even, 10 pushups per round.
6am. Rack jerks: 115×2, 155×2, 185×1, 215×1, 235×1. Feeling a bit beat up today, so didn't push the weight here. Felt surprisingly fast on some reps. DB press: 45×8, 50×8, 55×8, 60×8. Metcon (20 push-ups/round): 4 rounds + 17 push-pus.
Hit a number of PRs this last cycle which gives it an A grade in my book. Always like seeing squats twice a week. One small gripe with the programming is that we would often see clean&jerk on Sunday followed by some sort of press on Monday. I felt that the weight I moved on Monday's sometimes suffered as a result. But given the number of PRs I hit, perhaps the programmers knew what they were doing.
6am with Nick and McD.
Hit 165# on the push press. Failed at 185. I knew that was too big of a jump for me but my rack mates wanted to jump so I gave it a shot. I think I could have hit 175. I'll blame the failure on Crush Week, whether or not it's true.
Metcon with 20 push-ups: 4 rounds + 9 cal. Didn't push too hard here but still got a good workout.
DB press: Took it easy-ish here. Worked up to 40# and didn't think I would hit 45#, so it stopped there.
Deadlifts and more dealifts. And what Peter said, squats 2 x per week.
I loved the 2x a week back squat this cycle and the addition of more metcons/not for time workouts.
Excited to see what's in store for the next few weeks 🙂
MGMT: Will there also be alternative WODs at the Red Hook Track or elsewhere the weekend that the gym is closed for the SS seminar?
I really enjoyed the programming this cycle. I would like to see deadlifts again, maybe some more bench pressing. I am really trying to work on getting towards muscle-ups and handstand push-ups, and while I thought it was great that the former was included in banded capacity/accessory work, I'd like to see that for the latter as well, if possible.
7am with McDowell and Nick. Nice to be back in morning CF. Got up to 145# on my push press but it was ugly – partnered with Jake. Since I got to a 155# strict press in strength cycle I know I can do more, but any time I do a lift that requires coordination and being dynamic, I seem to go backwards, not forwards. I.e., I feel like I can lift MORE on the strict press than either the push press or jerk, which makes just no sense at all. Similarly, my cleans are way way way behind from a poundage point of view my squat and deadlift (PR on squat is 310, deadlift 385, but clean only 135). I need help with dexterity and coordination!
I loved a lot of last cycle's programming, especially since I reaaally wanted to work on overhead squatting, which I am glad we had days where we worked on them. Would also like to see deadlifts back on tap.
I am liking all of the press work. What is so awesome to me is before I was doing crossfit, and doing stronglifts 5×5 I hit a huuge plateau on press, and have added about 5+ pounds since then? Thanks CFSBK! I definitely need to work on bench more, and also would love to see more of that!
I really liked the set of 20 on one of the squat days. It was a good way to get yourself out of your comfort zone both physically and mentally. There is something about reps 9, 10 and 11 that get all up in your head unless you force yourself to stay focused.
I also liked that the snatch work was chopped up into different elements of the movement on most days. I hated snatch balance work but it forced me into an efficient bottom position and translated directly to the full lift.
A friend of mine goes to a box where Monday's warm up is working on a specific body weight movement. You have a choice of kipping pullups, butterfly or muscle ups depending on what you want to work on that week. The coaches are there to help out and give tips but mostly it gets you to focus on the movements outside of the WOD. I like that idea.
The End.
I really liked the programming cycle. I liked having some kind of metcon nearly every day. I would love to see deadlifts again also and I also feel like I should do more front squatting, even though I hate it! Especially because I hate it.
Loved doing the bear complex yesterday – I almost wish I could do the fitness workout also, that looked fun too – but I really wanted to try the bear complex. I did it 10 rounds at #155. It was hard though I probably should have gone to a higher weight – maybe even #185, which would have been right at the limits of my capacity. But the BTN jerk was a bit unfamiliar so I wanted to get comfortable with that before pushing myself too much. Next time.
Hey – I just posted in the classifieds that I am selling my old road bike – a 2009 Felt Z70 carbon alloy – for $350.
Really appreciated back squats twice a week this cycle – made a big leap in squat PR and felt the benefit across everything else. Crunch week roughed me up a bit I must say, culminating in Sunday, which really did a number on my knees – not helped by my being overly ambitious on the weight, d'oh. Anyway, excellent cycle.
I also like that Scott called it "Crunch Week" and I would like to start calling it that.
I echo the enthusiasm for 2x/week back squats. I'd also like to see bench pressing make a return and I have a specific request that we do some sumo dead lift high pulls before fight gone bad.
4:30pm group class
Rack jerk
45×5, 95×3, 135×1, 155×1, 175×1, 185×1, 205×1, 225M
205 was easy should have hit 215. Well below my all time pr
DB press
30×8, 35×8, 40x8x3
10 minutes NFRs of
20 cal row
20 push-ups
3 rounds + 10 calories
20-10,10-10,5,5 push-ups
Crossover symmetry recovery
Really enjoyed the last cycle, and echo the comments made re: squatting 2x / week–I definitely saw significant growth here. Also enjoyed breaking down the Olympic lifts into component parts (e.g., OHS, high-hang, etc.)
One quick thought I had is that because I'm still new enough at this game that I can make steady progress on LPs, I find them to be really motivating. Since Mondays during this last cycle were mixed between different overhead movements (and bench at some points?) I felt like I could not find a "groove" on Mondays in the way that I could with squatting. Just a thought in terms of future fitness programming.
I would like to see DL and OH work, including the mobility stuff to help get us desk jockeys into proper should positions. Also, loved the 2x/week squats. And, would like to see some opportunities for handstands, rope climbs and other similar movements.
Yesterday the weightlifting gods smiles upon me and I put together the best meet i have competed in thus far. It was do or die, I had to put up a 300KG total in order to qualify for American Open in the 105kg weight class. I opened 5 lbs below my current snatch PR, and it worked out…it worked out fucking well.
I weighed in at 220# at 11 am, then began the long, slow wait. It usually takes around 3 hours from weigh-in time to lifting. During this period you usually start to wonder why in the hell you are there, why you are doing this to yourself, and generally just want to leave. But then finally its time to start warming up, you being moving around, and you finally put your hands on the bar and you remember you're there. You're there to rip the heads of some lions and crush some big goddamn weights. You remember the months of training you've put in, the C4 starts to kick in, and the hearts starts to pound….
Snatch
Warm up weights:
132
176
198
220
242
253
264
275
*no misses*
Opened with 286. Nailed it. This was huge. I really had to set the tone of the day by hitting this lift.
297
Nailed ITT!!! Felt so great. I knew I had the 300 total in my sights.
I went for 301# on my third atempt and had it locked out, but dumped it a bit forward. My heart wasnt in this lift, and I was really ready to just get onto the Clean and Jerks.
Clean and Jerk warm-ups
132
220
264
297
319
341
Opened with 352. Crushed it…
Second attempt at:
363
That was it…totaled 300 just like I had hoped. I went for 374 on my third attempt and got under it but it buried me and I dumped it forward.
It really was a great day. I PRd both lifts. 6# PR in the Snatch, 1# in the CJ, and wound up PRing my meet total by 46#s!!! Thanks to everyone who encouraged me along the way. Its time to take a bit of a rest, and then get right back on the bar for AO in december. It's also time to up my doughnut and cookie game, as I should try and put on a good 15# in order to fill out this weight class.
@JakeL – congratulations! So exciting. I'm really scared of doing an oly meet and that means I have to do it.
After doing lots of stuff while feeling under the weather, I was pleasantly surprised to find I did not feel like crap today. Slight cold symptoms and minimal soreness proving that when you're feeling shitty you just pile on more stuff.
Rack Jerk: 95×2, 115×1, 135×1, 145 F – caught behind and bailed forward (should have tried 140)
AMRAP: 20 cal row; 10 push ups – 4 RNDs plus 6 cal (opted for more rowing bc that's my goat of the two)
DB Press – 12.5×4 (I had no idea where to start), 17.5×8, 20×8, 25×8
I like DB work in general and think I should do more to even things out.
10am class
Didn't feel nearly warmed up enough for jerks
95-135-185-215-245(m)
3 rounds of 20cal + 10 push up
DB Press
30-40-50×8
I really enjoyed this last cycle and also had a few PRs. Not sure how I felt about the "mixed" Monday presses, and the lack of FSQing. Although I still hate front squats.
Congrats Jake! I can't really imagine getting under a 300# snatch (let alone pulling it high enough!).
Meanwhile: push press up to 175#. The first one at 175 was a little squirrelly so I tried again and failed, arching my back in the process. Just like DO said not to do. Really didn't feel aggressive tonight, not a lot of leg drive. WINNING.
Then the row + 10 pushups piece followed by db strict press at 25#, 30#, 30#, 30#F, 20#, 20#. After failing at 30 it was just all over, even the 20s were hard. Arms burned a bit on the way home.
Programming – I also really enjoyed back squatting 2x/week. Made a bunch of progress, PRd, and I'm pretty confident I can add more weight with another LP. I know this is hokey but I really looked forward to my Wednesday night routine that wrapped up with the 8:30 class. While I enjoyed the "two lift" days, I always missed a conditioning piece after so I was happy to see every class have a lift + WOD this time.
10am class:
Rack (split) Jerk:
(45×5, 95×3, 125×2)
135, 145, 155, 165
-would have loved to try for 175 but ran out of time.
10min AMRAP:
-4 rounds plus 20 calories at time with 10 pushups each round. finished the last 10 pushups to complete 5 full rounds after time.
Heavy 8-rep DB press:
30×8, 35×8
-yep only 2 sets because that's all I had left after all of the overhead.
I LOVED this last cycle. For performance, loved the volume and intensity days and how they each provided a different mental and physical challenge. I also really enjoyed knowing that I would snatch and c&j for at least 20 mins each week. Need so much more though! Also loved the muscle up progressions early on in the cycle. This definitely lit a fire under my ass and has gotten me to work on these so much more.
Mondayzzzz: signed up for rock climbing…who's with me?!
Congrats to jjake! ..Who is a moo-fuggin beast for crushing it yesterday. Loved the whole description too…felt like I was there. Definitely nowhere near your gainz. But I'm down to eat cookies/be a supportive bystander.
OG yday:
Bar muscle ups are BACK! Got a few that weren't strung together..tried negatives but just wanted to be cautious so I went back to strict business. Did about 20 in sets of 4 without the chin-up grip. So I guess those are just strict pull-ups? Idk I'm too tired to think
HBBS. Still waking up from the morning I guess. Got disorganized…stopped when it got heavy. Which I believe was 175#
3 rds NFT:
3 tire flips-no idea what the weight was. But picked the biggest one I could find. I love these so much
20 KBS 44#
400 M run
Nice long day at the gym today, with some fitness mixed in.
Afternoon sesh: Squat 225x6x6 and Press 117.5x6x6, both felt surprisingly good despite having hit both movements for 10×3 yesterday, with some soccer on top to boot. (Pun intended.)
Then jumped into 7:30 group class:
Jerk: 185, 195, 205, 215…which I thought was 225, thanks to Mike C. for catching me. All felt good, had 1 min left, so jumped to 235# and hit it, 10# PR. One of my cleanest jerks ever, with more time would have liked to try 245 and maybe 255. Timely cue from DO that I needed to stay balanced and upright on my ascent from my dip- I was focusing a lot on the way down but losing focus and position on the way up. I hadn't jerked in a few weeks- sometimes I feel that a layoff can be really helpful to me in terms of discarding bad habits.
4 RDs of row, 3 rds of 15 pushups, moved slowly and recoveryish.
Liked the lift and metcon/nft per day format of the cycle. Didn't love Mondays, never felt settled. Would love a 20+ min metcon more often, but it's logistically tough.