Save the date, CFSBK! The Art Show is happening, and it’s going to be awesome.
- Your heat assignments for Fight Gone Bad will be sent out this evening! Get stoked!
- As of 6:30pm last night, we were at 53% of our fundraising goal for Brooklyn Community Foundation. Send those emails, we’ve got 47% left to go!
Another Excuse to Drink After a WOD: Introducing Threes Brewing, and Post Fight Gone Bad Fun
CFSBKers Alana U., Andrew, Justin, and Josh just opened Brooklyn’s Threes Brewing on 333 Douglass Street around the corner from CFSBK. They donated a keg of beer to our Fight Gone Bad celebration, and we’ll be heading there as a gym after the last heat on Saturday.
Congratulations and welcome to the hood, guys! We hope to establish a long relationship of drinking and sweating together.
Also, Friday is Erin M.’s Dirty 30 and she wants you to celebrate with her later on Saturday!
When: Saturday night at 11pm
Where and What: Le Poisson Rouge’s Back to the Eighties Show with Jessie’s Girl
Goal: To relive the decade in which she was born.
____________________
21 Jokes So Clever That You Probably Won’t Get Them Very Viral
Frozen Poop Pills Fight Life-Threatening Infections NPR
12 Habits of Healthy, Happy People Who Don’t Give A Sh*t About Your Inner Peace Yoganonymous
Tom Fruin’s Stained Glass House Installed at Brooklyn Bridge Park Colossal
Wednesday's Programming
Back Squat
Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.
Performance: 5/3/1 1 week
75% x 5
85% x 3
95% x 1+
Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit 3 plus on the rep out, but save 2 reps in the tank.
Post loads to comments.
e3/6
_____________________
For Time:
500m Row
50 Push Ups
50 Box Jumps 24/20"
50 Pull Ups or Ring Rows
550m Run
Post time and Rx to comments.
6am with Jess and McDowell
Performance HBBS: 275×5, 315×3, 345×5. Jess caught me with my head down on a few of these. I think I just wasn't quite awake yet.
Metcon: 13:58 Rx. I lost Peter and BK somewhere during the pull ups… I think I need to lose some weight.
6am
HBBS: 180×5, 205×3, 225×4
I was letting the weight push me down and then loosing tension in my hamstrings. I pitched forward a bit to reengage my hamstrings.
Metcon: 12:07 Rx. Synchronous box jumps with Peter. I attempted butterfly pull-ups but those deteriorated quickly then reverted to kipping pull ups. I was able to link 5 butterflies together during the partner Cindy, but the row and pushups took more out of me then expect.
Seriously the best gym ever! Art show, community fundraising, 80s dance party, beer, tomorrow's workout, fgb… all of the fun!! Also,I feel like Team Degrawsi Junior High def needs to represent at Erin's 80s bday party.
6am. HBBS (linear progression): 265x5x3. This was the weight I ended at last cycle. Felt heavy today, but never felt like I was going to fail. Next week will be interesting. Probably going to make a 5# jump. Metcon Rx: 13:27. Did the first 40 pull-ups with a butterfly kip in sets of 8-7-7-7-6-5. Switched to a regular kip for the last 10 as I was really close to tearing on my left hand. BK and I were perfectly synced on box jumps for about 10 reps, but then I paused and he just kept hammering them out.
6am with Jess and McD.
BSQ 200×5, 225×3, 250×4. Moved well although I always need to focus on keeping my chest up.
WOD: 13:59 Rx. The push-ups really slowed me down here. Brad D was a nice motivator on the run as I spent the lap trying to catch him. Came in just a second behind.
Cash out with tabata planks. That wasn't fun.
6am class out here in San Francisco at Telegraph Crossfit
Lift was a Power Jerk + Split Jerk combo, going for a heavy single on the couplet. Hit 195# and bailed on 205#.
Metcon was spicy:
3 rounds of 400m run + as many pullups as possible, 10min time cap. Score was total pullups for that section. I hit 50.
Then you rested until the 10min cap, then it was a 10min AMRAP of:
5 HSPU
7 T2B
9 KB swing at 53/24
21 Double unders
I hit 6 rounds + 1 HSPU on the second half. Now I have to explain to my customers why my hands are bleeding.
6am with Jess and McDowell – doing yesterday's push press work. I did 5×3 @ 120#. These are still feeling good, though I think I was a little limited by my shoulders still being a bit tight from Saturday's pull-up workshop. 6:45 on the metcon with 75# thrusters and a 53# kettlebell. This was rough, but not as rough as tomorrow's going to be.
Bench
165×5
190×5
220×6
These last 2 cycles have been pretty close to the minimum but they're still moving. Bench is by far my weakest slow lift.
Press LP
140x5x3
ARTS & FARTS & CRAFTS!!!!!
Huge thanks to Kate R for organizing this rad event. Josh Peters is a friend, local weightlifting coach and artist who does really great work. Excited for his and everyone else's work!
Took yesterday off after a LONG, intense, and fun weekend at the Starting Strength Seminar. I learned a lot, and it was a great experience with some good Rip quotes.
Fun times in the gym this morning!
Mobilizing:
-Hip: internal rotators, ex rot stretch; orb on glutes, adductors, hamstrings, quads, ITB
-classic hip mobz
row 250m
scapjack!
row 250m
a few quick MU drills (transition, dip, hip pop turnover)
Then… my first real kipping MU attempts ever! I've been training and have done some assisted strict, so today was the day to get up there and give it a go.
Did about 8 attempts total. First wasn't poppy enough. Second one: McD gave me a light hand assist in the turnover; got up over top and then came down to try again. Next one I got up and over (!!), but my left side just slipped away from me a bit, didn't keep rings in, so didn't dip it out. Had a few other good tries after that, but also was getting fatigued.
It's really close and now I know what it's supposed to feel like. 4 points of focus:
-big back swing kip, use legs
-don't move my hands on the rings during kip
-KEEP THOSE MUTHAF*CKAS CLOSE!
-go right forward/through, not just 'over'
Thanks McD and Fox for your words of wisdom and eyes of observation. Will try again soon!
10am. Yesterdays work.
Push Jerk at 100lbs. Felt pretty good today.
Wod RX – 6:12 (I think). Thrusters were really rough for me today. 65 was heavy. Did first 15 unbroken and then for 12 had to go 4-4-4 and for 9 did 5-4. 6 and 3 ubroken. KB swings felt easy and light compared to thursters. All unbroken.
Yesterdays QOD- I learned crossfit makes you better at pretty much everything. As a former runner who doesn't run anymore outside of group class, I PRd my 5k time in a race on Sunday!
10AM w/ McDowell (he took the Wednesday kids)
Back Squat:
5×205
3×230
3×255 – rep out
WOD in 12:48
Paced myself in the row. Broke the push-ups into 5's. Jumped the box jumps for 25, stepped up for 10, and jumped the last 15. Pull-ups were broken up, but I have no idea how. I just did them however they came, +/-5 each time. Ran around the block and dodged the construction.
Posted in classifieds also…
Jess and I would like someone to stay at our place on 25th and 3rd in South Park Slope from Tuesday afternoon (10/28) through Saturday evening (11/1) to spend time with our 2 dogs (Molly and Tucker) and our 2 low maintenance cats (Samson and Pepper). We have a dog walker who we can hire to lighten the load but this would involve at least 2 walks per day. Obviously the dog care is the harder job here. Both Molly and Tucker are adorable pitty mixes, and Mollie has had issues with other dogs outside of the house. We offer either cash or barter on addition to lots of furry, four legged love. Contact chrisfoxnyc at gmail.com if interested.
Thanks!
Foxes
Makeup Posts:
*Yesterday:
Rack Jerks: (45×5, 95×3, 125×2, 135×1)
140, 140, 145, 145, 150
-dipping a little forward as I drive up so I'm landing a touch forward. Still feeling pretty good though.
15-12-9-6-3 WOD:
3:54 rx'd
-everything unbroken and I guess kinda fast. Didn't feel so hot for a bit afterwards.
-after doing so many 95# thrusters recently, 65# felt really light. Also, wish I could use that 16kg bell all the time! 😉
*Saturday at a Globo gym in Ohio
Front Squats…in front of a mirror. gross.
(45×5, 95×5, 135×3) 165×5, 135×5
-felt some mega tightness in my upper right quad/hip so I didn't want to go heavier. Pretty sure it was from the amazing amount of sitting that I did while home.
12min AMRAP of the T2B and Box Jump Over wod:
-got 7 box jumps into the round of 21.
-Had to use a 24" metal box and almost ate it on one of them. Also, the pullup bar rolled, so these pretty much had to be strict t2b. did these in sets of 3 throughout..
Whit, you are so close to that Muscle-up!!!
6 am w. McD and Jess doing Wednesday's programming.
HBBSQ linear progression @ (45 x 5, 95 x 4, 125 x 3, 135 x 1 and) 145# x 3 x 5. I just realized that this is a 3 x 5 PR for me across all squats and my first 3 x 5 squat above body weight, so that's awesome. They're feeling heavy, but I still have some room to go. Need to remember to stay tight on the way down and not to just drop and get stuck in the hole. Thinking about driving my hips forward on the way up also helped today.
WOD Rx'd in 17:32. Oy, this was hard…but I'm super glad to have done it Rx'd!! Pull-Ups were the limiter for me; broken into sets of 5 and sets of 3s and 2s by the end. Thanks to BK, Jess and the rest of the class for the push at the end and the pacing to get me back on the bar. I've been working on getting a solid push away from the bar on the way down from my pull-up, which directly influences my next swing and kip. It's been improving, but once I'm tired I start falling back into my old routines. Need to stay conscious about proper arm/body/hip position throughout the kipping pull-up, particularly when I start to get fatigued.
Snatch w/Pause at the knee
65%x2: 198
75%x3: 220
80%x2x2: 235
85%x2: 253** Missed the second
88%x1: 264
92%x1: 275** PR at this variation…
Tried to clean and jerk the shoulder wouldnt let me.
Clean w/ pause at position pulls
100%+ x2x3
363×3
374×3
385×3
Dips and abs
8:30 Jess + Noah – Monday's work
Jerk
185-185-185-185-195
Felt really good tonight. Noah wants me more vertical/upright on my dip and drive and driving my head through on my finish…should give more more balance. This felt great tonight, especially since last week I didn't get above 175…shoulder was really sore.
Metcon – 4:51rx
This was the first time in a while I didn't have any discomfort at all in my shoulder on the thruster. It's never a sharp pain or direct pain, just sore sometimes…anyways, the set of 12 was the hardest. All downhill from there.
Cashout – breathing
Snatch work tonight, all between 80% and 90%.
Worked up to 80kg with one miss. Worked back down to 70kg, then back up to 80, then back down. Finally jumped backward on some of these.