Push Press 5 x 3 Linear Progression
Start light enough to leave room to go up, about 80% of what you did for a single last week.
Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
3 Rounds for Time:
50 Double Unders
20 Russian Kettlebell Swings 72/53
Post time and Rx to comments.
CFSBK’s team at Beast of the East placed 15th out of 39 teams. Congrats to Alex B. and coaches Jess Fox, MeLo, and McD!!
Where You At, FGB Fundraisers?
DON’T FORGET: Yes, Fight Gone Bad is a great excuse to do a kick-ass workout and have a fun time, but it’s also a meaningful fundraiser for Brooklyn Community Foundation, a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’re partnering with BCF again and hope to surpass last year’s donation numbers–of $40,000! Jump on it, guys! We posted some great fundraising tips last week, too.
Congrats to those teams and individually currently topping our leaderboards… But who’s ready to knock them off?
Top Five Teams:
- Menace to Swolbriety
- In WOD We Trust
- Fifty Shades of Cray
- FGB – Golden Girls
Top Five Individuals:
- Asta F.
- Erik B.
- Pierre D.
- Stella Z.
- Janelle B.
New Programming Cycle Starts Today!
You can always check these details by clicking on the Current Programming Cycle tab in the left-hand column under Member Resources, but here’s what’s on tap for the next eight weeks…
Training Cycle Dates: M 9/29 – Su 11/9
Crush Week: M 11/10 – Su 11/16
Back Off/Transition Week: M 11/17 – Su 11/23
Cycle Biases: Pretty similar to the previous cycle with a few focuses.
– Strict HSPU (over kipping).
– Rx’d Box Jumps will be 2-foot take off.
– Gymnastics assistance work in the form of static holds, global and hip flexion.
– We’ll also see some Rope Climbs programmed.
Will be the same with a few provided to hacks to scale up or work on individual weaknesses.
Performance: Rack Jerk (80-90% range)
Fitness: Push Press (5×3) Linear Progression
+ Conditioning/Assistance Work
Performance: Back Squat 5/3/1 (Trying to get advanced Novices to transition into 531)
Fitness: Back Squat 3×5 Linear Progression
+ Conditioning/Assistance Work
Performance: Clean (80-90% range)
Fitness: Clean (complexes)
+ Conditioning/Assistance Work
Performance: Front Squat (5-5-3-3-2-1)
Fitness: Front Squat 3×3 Linear Progression
+ Conditioning/Assistance Work
Performance: Snatch (80-90% range)
Fitness: Snatch (complexes)
+ Conditioning/Assistance Work
A Defining Question in an iPhone Age: Live for the Moment or Record It? New York Times
The Woman With the Bionic Eye The Atlantic
Loose Knees = Loose Jerks Catalyst Athletics
Dan Rx'd says
JB: this spring claw is what you'll want to retrieve your phone: http://www.amazon.com/gp/aw/d/B000NPR3WU
Chances are you'll scratch it slightly, but it should have a strong enough grip to rescue your phone from purgatory.
Then I'd recommend the gym spring for an $8 can of expanding foam sealant and fill the gaps between the brick and cinder block wall.
Or we could just not put our phones up there!
I will look into getting a claw. Thanks, Dan!
JB, did your phone get stunk in the abyss between the cinerblocks and the true wall?? That hasn't happened in a while. At least it won't be lonely down there.
We have a grasper thing in the office behind the stack of folding chairs
KH a.k.a. Cage says
I'm going to try to post every day this week, I've been falling off the wagon with my posts. Worked up to 105# on the jerk singles today, which is 80% of the 1RM I hit last week. After DO cued me to stay more upright during the dip, it was a different ball game. Felt crisp and solid. Then the WOD in 7:43 with a 20kg bell. I worked next to Pigeon, who kept me on track, and I was the first in the class to finish, which absolutely never happens. I credit this to my solid double unders and the fact that I probably should have used a 24kg bell. :-/
6am with David and McDowell
5×1 on the Rack Jerk with Peter and Brad. Used 185# which is 90% of the one rep max. The first four reps felt very fast and crisp. The fifth required a pretty cool dance move to finish it.
The WOD was deceiving, I finished in 8:34 with the first round of DU unbroken and the last two rounds extremely broken. Burpees were fast. Grip was the limiter on the swings.
Tabata L-Sits were done with legs extended except for the max effort at the end. Made it to 30 seconds moving to a tuck half way through.
David–the grasper thing in the little storage room off the office? We tried that but it didn't fit!
6am. Rack jerks @ 225#. First one was missed out in front, but I re-racked and did another attempt which I made. I've been neglecting nightly mobility work and my shoulders are paying the price. Remaining 4 jerks were ok. Need to remember Fox's cue about imagining tossing the bar back. Felt a bit rushed to get all the reps done in 15min. Not a lot of time for warmup in order to hit 5 work sets.
Metcon Rx: 8:02. DUs were a bit of a shit-show today. Each round I did a large initial unbroken set (~30) and then kept tripping. I've been working through a bit of tenderness in the peroneus in my left leg, but I didn't notice it during the WOD. Think it was just a bad DU day.
Brad D says
6am with DO and McDowell
Rack jerks at 185#. They got progressively better each rep, but there's still a ways to go. I have two problems to correct this cycle – weight too far forward, and not getting down hardly at all. 185# is light for me, but I think staying there and working through my issues will be much better than going up in weight.
WOD Rx in 8:08. That was way harder than it seemed on the board. Double unders fell apart a little bit in the last round, and I was having a hard time holding onto the kettlebell the last round too, both of which slowed me down a bit. Still no idea how Elliot did this in 6 something.
6am with DO and McDowell.
Push press 140x3x5. Pressing movements are one of my biggest weaknesses. I hope I'll make some solid progress this cycle.
WOD: 6:17 Rx. Not sure how that happened but the DUs really came together. The brief practice last week gave me some confidence. Did the first round unbroken, the second in 3 sets, and the 3rd in 2 sets. I was as surprised as everyone else 🙂
L-sits were tough. Did the first few rounds with full extension, then mixes up some tucks with full extension. Made it to 20 secs on the max effort. Sam crushed it at 40 secs!
Jerks @145, working on getting a mildly acceptable split position. DO told me to have a slower dip and a faster drive, makes sense. Honestly these felt heavier than last monday's 100% jerks. I have high hopes for this movement for the next 6 weeks.
L sits were surprisingly ok, most of them tucked.
Wod @ 8+ something? i dont know. 24kg KB, last round was sweaty and slippy, scared me a bit. Made legit 25 DUs attempts, with the second round linking more than 10 at a time, moderate success.
I love working out next to Mad Abs Yo, especially when there's DUs involved. When I see her finish i tell myself oh good now I have under 5 minutes to finish what I'm doing. Blazing fast rope skillz yo.
Not that I'm competitive or anything, but I sent out an email to a shit ton of my family and friends this morning, asking them to donate to my Fight Gone Bad team (The Paleo Breakfast Club, what what!). In five hours, I've already raised almost $300, knocked Pierre, Stella, and Janelle down on the individual leaderboard, and pulled my team into 4th.
All it took was a simple email (pasted below)… and a video I made of me lip syncing to "Total Eclipse of the Heart." You're welcome.
I know we still have three weeks and there are some excellent fundraisers out there that will hopefully kick my ass, but I just wanted to put this all out there as a little challenge to everyone (and my other teammates!!).
There is a video attached to this email of me lip syncing to Bonnie Tyler's 1983 song "Total Eclipse of the Heart." Why, might you ask, am I sending you this gem? Well, I'm doing this crazy CrossFit competition on October 18 called Fight Gone Bad. As you probably know, there were a few times as a kid that I almost didn't make it because of cancer, and it's still pretty awesome that I'm as healthy as I am. It's a cliche to say such things, but my gym really has changed my life, and helps me get better as an athlete and person every week.
So, every year when CrossFit South Brooklyn does this workout, we also have a fundraiser for the Brooklyn Community Foundation. BCF does all sorts of great stuff around Brooklyn. But the bottom line? I'm pretty sure your day will be brightened by watching me make a fool of myself. If that happens, I'm asking you to donate $10 (only $10!). If everyone I've sent this to donates, I'll feel fantastic about my contribution to the event. Here's the link.
I would be so excited if you'd consider sharing this video with anyone you think might care about Brooklyn or CrossFit, or if you feel like tweeting/sharing it out on your various social media channels.
I'm also sending this as a throwdown to my five teammates (our team name is The Paleo Breakfast Club, hence Bonnie Tyler). Make a video lip-syncing to some 80's song (or this same song) and send it to people who care about you! And let's kick some serious ass!
@Kate R. I'm making a donation right now.
Kate- that's brilliant.
I love that you are throwing down the gauntlet! As the number one fundraiser last year I would like to say that my team, The Gatto Vatos and I accept your challenge and we look forward to peering down on your team from the fundraiser podium.
Deal with it.
(Great strategy on the fundraiser email by the way.)
pretty fun read with fun images:
The Crazy Evolution Of Workout Clothes, From Petticoats To Lululemon
Whit H says
Worked out after meetings this afternoon.
Part A: get scapjacked!!
Part B: Strict Press: 33×5, 53×5, 63x5x3
-Relatively light. Going to stick with this best as I can and work up this cycle.
Part C: WOD @ 20kg. Time: 7:19
I didn't realize there was an RX, b/c I misread the programming and it wasn't written on the whiteboard. Should've just sucked it up and done 24kg.
This could've been faster had I not fumbled my doubles in the third round. Just couldn't get more than 7-12 at a time in that round. Need to work efficiency with exhaustion.
Coaching the GIANT 6:30 group class felt like a workout all on its own!!!
Good times tonight 🙂
Came in to squat and wound up joining the heyooge 6:30 class for the WOD
Each time I hit the floor for a burpee I was pretty sure I would toss my torta.
High five Kate
6:30 Ro – Whitney
First day back after 10 days…it was rough. Probably should go back and read Noah's article again.
Jerk – Perf – 185x1x5
All over the place today. Hopefully this was just a result of getting back in the swing of things. I usually am a lot wider in my catch, it was really narrow today. The one thing my rack mate Ryan pointed out was that my back foot isn't turned out…turning that should give me some more support…need to work on that with an empty barbell more.
Metcon – 5:45 – Rx
Don't remember if it was 2 or 3rd round, but Fox was behind me and counted 42 DU's…so I went back and did the remaining. I admittedly was pretty light-headed throughout the whole workout, so not doubting I was way off.
I'm pretty competitive…so this brings two things to surface. a.) I'm usually trying to focus all my mental capacity on going as fast as I can during WOD's, and counting becomes secondary…I need to probably slow down a little. b.) I HATE cutting corners and am well aware of where it gets you.
Tomorrow is Tuesday.
First day of my new cycle leading into American Open.
Power Snatch+ 2Snatches, 70%x2, 75%x3
Clean Pulls, 93%x5x5
362×4* (Failed 5th)
Lots of volume today, not easy…
dave p says
Great 7:30 with DO today, felt like we were busy and moving the whole time.
Pretty happy with 135x1x5 rack jerks. Mostly they went pretty well today which is great. This doesn't feel heavy but I know if I go much heavier it's going to get messy, so good to just drill at this weight.
Assistance work was surprisingly hard! At least I can still do l-sits, at least as much as my hamstrings allow.
WOD was harder than I thought it would be (surprise!). Didn't occur to me that all three moves were gassers for me since 32kgx20 is pretty heavy to me. Doubles went pretty well, some tripping but also decent sets of 10, 20, and maybe a 35 or so in there. Stepped in and out the last two sets of burpees, not thrilled with that but I finished in 8:39 pretty darn tired, so still a very solid workout.
Allie B. says
Two things: 1) Coach Whit: you are amazing! super efficient & your directions are clear and concise– you rocked that 6:30 class hardcore.i love taking class with you even if it's huge!
2) Watching tonight's workout was pretty inspiring. There are things I am *horrible* at– but the amazing thing is that everyone has their strengths and weaknesses. Watching the gigantic 6:30 class made me realize that different bodies handle different exercises with varying degrees of ease/mobility/strength. I'm determined to learn the science behind this– it's more than height or "strength" but I don't know what. I should have paid attention in gym class. Anyway, going to a big class seems daunting or less personal at first, but I actually learned a lot tonight! yay crossfit 🙂
Also, I forgot to wash my cup and I'm feeling guilty about that. I'll wash two on Wednesday. Sorry!
5:30pm Group Class
These felt 100% crisp and light. I brought my stance out a touch wider and it's made all the difference in having a wider base of support when I split.
WOD @ 1.5p
Double Unders: All Unbroken
KB: All Unbroken
Rev Tabata: Cleared all 10 rounds at full extension.
Great day today at the gym!
Ha, thanks, guys! Matt, I noticed you already passed me. Awesome. Game on!
dave p says
Oh yeah – congrats to Evan R on killing it at his first tri last weekend! Crazy fast running.
Made up Jerks on Tuesday at 7:30
85% (205) x1x5
First one out in front, so took video of the 2nd. Threw the bar out in front and had to catch up with it. Also got a cue from Joel that my dip seemed over-slow. I'd intentionally slowed my dip down some time ago to groove a better dip but it seems I'd over-corrected. Focused on a quicker dip and turnaround for the 4th and 5th reps in addition to picking up my eyes and throwing the bar behind me and those reps felt "perfect".