Resident Gymnastics coach Ken H. demonstrating a Back Lever (chest down) and Front Lever (chest up) during his gymnastics class.
Upcoming Scheduling Changes
Saturday 10/4: 11am/12pm Active Recovery CANCELED
Saturday 10/4: 10am Yoga for Athletes with Coach Whit CANCELED
Saturday 10/11: 11am/12pm Active Recovery CANCELED
Saturday 10/11: 10am Yoga for Athletes with Coach Whit CANCELED
Sunday 10/12: 11am Active Recovery CANCELED
The gym will be closed next weekend from Friday evening through Sunday evening. There will be a few options for you to hang with CFSBKers that weekend and stay active, including a running clinic with Endurance Coach Mike O. on Saturday, October 11 (more details soon!) and roller-skating on Sunday, October 12 from 2-4pm.
Fight Gone Bad Updates
Congrats everyone! We raised $5,000 in three days, putting us at around $10,000—which is 24% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips last week, and a sample email template if you haven’t started fundraising yet.
Take a moment to learn more about The Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with. Here is a quick list of ALL their grants.
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 6pm Thursday 10/2):
Top Five Teams:
- Wodtoberfest
- ¿DÓNDE ESTÁN MIS PANTALONES?
- Menace to Swolbriety
- Swoldiersoffortune
- Gatto Vattos
Top Five Individuals:
- Erik B.
- Peter M.
- Scott M.
- Asta F.
- Richard G.
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Official Prancercise® Fitness with Passion
The Top 5 Stupidest Fitness Ideas in the History of the Universe Breaking Muscle
How to Avoid Sucking When You Get Older Catalyst Athletics
‘Cattoo’: The Rise of the Cat Tattoo The Atlantic
6am. Front squat: 185×5, 215×5, 235×5. Felt a bit shallow on the last set, though I'm pretty sure I was below parallel. Metcon Rx: 5 rounds + 5 box jumps. That hurt. Push press was the easy part. Box jumps were all stepped down. And the SDHP were just awful. The cash-out was also rough. The boys (BK, Elliot and myself) were schooled by the visiting Miriam (Maryam?) in the handstand hold.
hey MGMT, can you post Saturday's Strength/WOD.
Thanks
Saturday's WOD:
FSQ LP 3×5 (fitness) or 5-5-5 (performance)
And the WOD was a 10-minute AMRAP including push press (95/65), sumo deadlift high pull (same weight), and box jumps (24/20 I think?). I didn't do it so that's all I can remember — consider this a teaser until MGMT posts the real deal 🙂
I did yesterday's work instead. Cleans at 103, yeah, yeah, I know, I should be able to do much more. But this was the right weight for five singles. Then box humps (HAHAHAHAHA I can never hear that and not snicker) and banded transitions. The latter felt especially awkward today.
Plank cash out was just what I needed. I hate plank but I can take it in 20-second doses!
A couple make-up posts:
Wednesday at 7:30 with McD and JB
For high bar back squats, I did 180×5, 205×5, 235×10. I saw Fox's comment on the blog about making sure to hit 10 in week 1 – either making sure your weight is accurate or that you push yourself. I got to the 8th rep and started feeling fatigued, but pushed through for two more. Definitely had another rep or two in the tank, I think, so mission accomplished. For the WOD, I scaled the performance to 95 and regular kipping pull-ups, and finished in 11:40. Afterwards, I felt like this was kind of a cop-out on my part. The 40 at 115 seemed weirdly intimidating to me, but I think i could have handled it in a couple extra minutes doing sets of 5. I also tend to psych myself out of c2b pull-ups, as I have had a couple of workouts go miserably in the past with them. After class, I messed around and did 10, so I am thinking I need to stop fronting and just suck it up and do them.
And then last night at 7:30 with Noah and Ro
For the cleans, I did 135×1, 165×1, and then 195x1x6. Rep 1 was pretty much just a power clean that I rode down into a front squat. The rest were decent to good. I had extra time on the clock so I did an extra rep. I tend to pull early, so I need to work that out – this is why I end up on my toes sometimes with these. I did the muscle up transitions afterwards. I have always had a problem with these, but for the banded transitions, Noah pointed out I need to set the rings higher so my feet don't scrape the ground. I did a bunch successfully last night, so now I think I get how these are supposed to feel. Muscle-ups: soon? -ish? Maybe? I would like to get one in the next couple months, and I think that might be possible if I stick with the work.
6am with McDowell and Nick.
FSQ: 175×5 / 185×5 / 190×5. I was leaning forward too much on these but Nick corrected me and I think they were better after focusing on a straight back.
WOD: 5 rounds + 4 SDHP. As Peter said, the SDHP were the tough part. It's hard to come right back up if you're off balance on the way down, which is likely with such a narrow grip. This one was tougher than it looked on paper.
Handstand hold was also tougher than I thought it would be!
Stella has it right above, but here are the full details:
Saturday's workout
Front Squat
Fitness 3×5 LP
Performance 5-5-5
WOD:
10 min AMRAP
10 push press (95/65)
10 SDHP (95/65)
10 box jumps (24/20)
cash out:
1 min nose to toes handstand
8 full body ground levers (I think that was the name…)
SUNDAY! SUNDAY! SUNDAY! RED HOOK! RED HOOK! RED HOOK!
um, hi, i'm going to be having a stoop sale on sunday outside my apt in red hook (wolcott st btwn van brunt & conover)
fun things for sale & fun things for free:
light furniture stuffs (end table, ladder book shelf)
dvds
books
a panda suit! (jkjk i'm pretty sure that's spoken for)
clothing
coats
serious winter boots
small appliances
purses & other bags
a wooden looking folding chair
& MUCH MUCH MORE!
special appearances by tim riggins and lyla garrity the cats! (maybe)
stoop sale time is 9:30a to 3:30p-ish // one one sixer wolcott street!
10am solo lifting
Back Squat
275x5x3
These already feel hard, plus I'm pretty sm0ked from Wednesdays OHSs. Video shows that they moved well though.
Deadlift
415×5
Nice to get through that set. I gave up after the 4th rep last time.
Thanks, Elliott! Sorry guys, I (Kate) could swear I posted this, but I guess not. Elliott mostly got it all, but just in case, it's below. The Fitness squatting is 3×3, not 3×5.
Saturday's Programming
Front Squat
Fitness: 3 x 3 Linear Progression
Start a bit heavier than your heavy 8 from last week, light enough to add weight for the next 6 weeks.
Performance: 5 – 5 – 5
Work up to a top set of 5 reps. No failing.
Post loads to comments.
e1/6
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AMRAP 10 minutes:
10 Push Presses 95/65
10 Sumo Deadlift High Pulls 95/65
10 Box Jumps 24/20
Post rounds and Rx to comments.
6am with Nick and McDowell
FSQ: 185x3x3
I wasn't sure about performance verse fitness nor a good starting weight. The last cycle w/ FSQ went well, I stuck with fitness and just worked up to a weight that was manageable and moved very well.
MetCon: 4 rounds + 4 or 5 of SDHP. SDHP are awkward and hard to cycle since the bar seemed to bounce around like a small boat in white caps. My shoulder endurance has dropped, need to work on that for FGB. Otherwise, the box jumps were a breeze — all rebounding.
10am
Makeup from yesterday: Did 3-5 singles at 93# for the clean complex, then one at 98# to prove to myself I could do it.
Then practiced chin ups with red band, and some without. I cannot get a strict chin up though without a tiny kip at the bottom. Same with strict pullups, I just cannot get started. My shoulders feel stuck at the bottom. Then I did the matador and some ring dips, which were pretty hard but also felt solid.
Today: Front Squat perf 115×5 (which is what I did 8 at last week), 120×5, 125×5. That last 5 was tough!
WOD: Scaled to 53#. 6 rounds + 5 PP. This was not as bad as I was anticipating. Really good getting the FGB practice in!
1st off, that Prancercise video is the greatest thing ever…I couldn't even contain my excitement when I first saw it. Glad to see it in the blog links section today…very important video.
8am – McD/Big10 – Thursday
Clean work –
195x5x1
stuck on the 90% end…may have done 6 or 7 as I had some extra time. Really focused on not jumping over that line today, and felt it helped a lot. All the lifts felt strong today, with exception of a complete mis-cue on my part trying to pull the weight back and forgot to pull with my shoulders. McD pointed out I still need to be more aggressive getting under it. But overall felt very positive, it was nice doing the clean and not having to worry about the jerk right after.
MU transition work –
Box Humps – def found a rhythm here once I had the rings high enough and kept on telling myself to relax my arms.
Transitions – blue band – also felt like I had a breakthrough here too, when McD pointed out it's more about the transition in the MU transition work (go figure) and to lay flat, and worry about the aggressive transition.
Also enjoying the cash out work lately.
Dropped in at Collar City Crossfit in Troy, NY since I'm upstate visiting the family/enjoying the foliage.
I guess they do team WODs every Friday. Today there was me and 1 other girl (also visiting) in the 12pm class. Odd.
WOD: AMRAP 20 minutes (partners alternate)
20 cal row
20 burpees
20 pull ups
20 box jumps
20 air squats
We got in 3 rounds + row+ burpees+2 pull ups, and was a sweaty mess at the end.
I felt like a total loser on the pullups. I got tired even using a thick band while my badass partner broke up her kipping pu into 3 sets each time. Something to work on-big time.
7:30pm last night
Partnered with Barbara! Stuck with 78# on the hang cleans last night. Was annoyed at myself that I reverted back to my mistake of pulling too early, since last week I was doing just fine! Was gonna go up a little more in weight but stuck around to work on form. Meh! Though Ro also cued me out and i busted out my last one in way better form and not an early pull! If only I had done that with the other 3 times!! Just one of them days, I suppose. Will try again at OG tonight maybe!
I really enjoyed the dip and chin up work last night with the yellow band. Started out with the green band for a dip and almost flew straight up and back hahaha. Some good flying entertainment for the dip line waiting to get on. Yellow band was where it was at!
Loved the tabata Cash out too. Great workout night despite my self-annoyance!!! Good to (mostly) give my butt a break from Wednesday's workout.
Just for Friday blabbing Re: Cattoos (fun video)
I have pretty much been set on getting one to memorialize Mike C and I's cat, Ray Ray who passed away two years ago.
We tried to go to Horitomo from State of Grace in San Jose (near Catalyst!!) but was one year out for the waitlist.
His stuff is awesome and does a mash of traditional japanese art to go with it.
Monmon Cats!
I am way too sore from yesterday's plank cash out…wtf.
Going to post this here and in classifieds:
FOR SALE: brand spanking new, never worn (women's) pair of Seven for All Mankind jeans (Gwenevere Faded Skinny in Authentic Indigo) — size: 30. Tags 'n all.
http://www.gilt.com/sale/women/casual-styles-8659/product/1045699466-7-for-all-mankind-gwenevere-faded-skinny-jean
Too many squats have made these not possible and I cannot return them to gilt, but you could be the proud new owner for even less than what I paid for them! Get at me. astafivgas at gmail dot com
Nooner with McD on yesterday's programming.
I worked up to 88# on cleans (did one at 93 but it was ugly and real hard so I dropped down to do some reps at a lower weight). Yep, cannot clean as much weight in this power position, but it was really valuable to work various positions I felt as though I was pulling a bit far away from my body but McDowell assured me it was not as bad as I thought.
Very much enjoying chin and pull up practice. Moved to yellow band for the first time today for the triples. David gave great advice the other day to practice singles at the smallest band size possible, with partner assist, to build up abilities. Also I think the pullup warmup with the 2 second hold has really helped me progress on these.
Camille, I think those cattoos from Horitomo are 100% worth a one year wait! Amazing!
Such an amazing day to be outside.
9 hours of sleep and most of the day outdoors. Feeling human again.
Cleans — 5 singles at 90%
15 kg drills
35 kg x 1 x 2 w pause at knee
45 kg x 1 x 2 w pause at knee
55 kg x 1 x 5
These felt good. Switched back to barbell over toes in start position.
Have to pop right back up from the bottom or I lose my upper back.
Last rep was the best.
MU work
Box humps 5×3
Banded transitions 5×3
First round blue band, rest with red. These felt great, but no dips today.
Planks were fine. Hold longer than :20 next time. Right shoulder discomfort during side plank though.
OG
Pause at Knee snatch, 65%x3, 75%x3, 80%x2, 85%x2, 88%x1
198×3
222×3
237×2
253×2
264×1
Pause at Knee Clean+Jerk, 65%x3 75%x3, 80%x2, 85%x2, 88%x2
235(3+1)
271(3+1)
290(2+1)
308(2+1)
319(1+1)
Clean 3 Position pulls@100%-110%
363×2
374×2
385×2