10 Minutes Jump Rope Practice
Post what you worked on to comments.
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5 Rounds Not For Time:
:30 Nose and Toes Handstand Hold
10 V-Ups
8ea Dumbbell Step Ups, as heavy as possible
Post loads to comments.
Huge congrats to Katie HarpZ on getting her first muscle-up at OG on Friday… and then proceeding to get two more, shown here! (Here it is in slo-mo if you want to audibly relive a Jurassic Park scene.)
News and Notes
- CFSBK’s Art Show is THIS SATURDAY! Tell your friends, and come hang with us from 7:30-10:30pm!
- There’s a new post over on Inside the Affiliate about how we program deadlifts at CFSBK (which you’ll be seeing in the upcoming cycle). Check it out here.
- The upcoming programming template is posted here! We’ll be starting the new cycle on December 1, after the holiday weekend. This means that we’ll have a week of floater WODs between Back Off Week and the start of the next cycle.
Why We Program a Back Off Week at CFSBK
By David Osorio
Originally published on 12.2.2013
For most of us, it can be quite difficult to hit the WODs hard, week-in week-out, ad infinitum. Your ability to successfully train at high intensity over a period of time is determined by genetics, recovery, nutrition, injuries, and training age. To create an inherent balance, CrossFit South Brooklyn follows a 3/1/2/1 weekly microcycle, which looks like this:
CFSBK Microcycle
Saturday: On
Sunday: On
Monday: On
Tuesday: Off
Wednesday: On
Thursday: On
Friday: Off
By allowing at least two non-sequential days off, we can train at high intensity over the course of a week. Consistently training CrossFit more than three days in a row can lead to a decrease in performance due to accumulated inflammation and a lack of recovery. Many of you guys have been following our 3/1/2/1 schedule with great success.
But What About Training Over Longer Periods of Time Than a Week?
The type of training we do as CrossFitters leads to degrees of adaptation much more closely related to competitive athletics than traditional exercise programs (check out our article on Inside the Affiliate about the difference between exercise and training). That being said, it’s important to note that most organized sports teams map out their yearly programming goals based around a competitive season. Conversely, CrossFit is a General Physical Prepardness program that aims to achieve a consistently high level of work capacity over a lifetime. There are many individuals who use CrossFit to train for their sport or occupation (MIL/LEO etc.) and an ever-growing number of people who are competing in CrossFit as their primary sport. These individuals will generally modify variables of their programs to better prepare themselves for competition or deployment.
But What About Boring Old Me?
The majority of us are training CrossFit without any regard to a specific competition or training goal other than health, longevity, and fitness. It’s therefore necessary for the average CrossFitter to take it upon themselves to consider their training over longer periods of time than a week. Especially for the folks coming in five times a week, we program every 8th week at less intensity and use it as a period to scale back and give your bodies a chance to clean house and manage any systemic inflammation.
The workouts we post on back-off weeks will generally be of lighter total volume with less emphasis on load or time, if at all. Additionally, we’ll use it as an opportunity to prep for the upcoming cycle by workshopping the movements in longer formats. It is simultaneously the end of the previous cycle and the beginning of the new one.
CFSBK Mesocycle
Week 1: Training
Week 2: Training
Week 3: Training
Week 4: Training
Week 5: Training
Week 6: Training
Week 7: Testing (“Crush Week”)
Week 8: Back Off/Prep Week
Auto-Regulating
If you train with us less frequently—perhaps once or twice a week—and are not considerably active outside of CrossFit, you can still benefit from some cyclical recovery. How much recovery and fluctuation in intensity you need is highly specific and you should always be listening to your body and adapting accordingly. Folks who are living hard and fast outside the gym should be especially sensitive to how they’re feeling.
Enjoy Back Off Week! You’ve earned it.
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Quick and Easy Voting for Normal People CGP Grey
Exercising but Gaining Weight New York Times
Feel Better for 10 Bucks T Nation
Paging Steph Paddock…
Can you please come down to the principals office…. or just send me an email hallerk-at-gmail – thanks ken
WOOOO deadlifts and bench press! I love any day with two lifts involved 🙂
Today was an exercise in frustration with trying out different jump ropes, because mine is busted to hell. I am inordinately excited to find that one can buy replacement cables without having to buy a whole new $25 jump rope. I am even more excited to find that they come in pink. It really doesn't take much to keep me happy sometimes.
Accessory work: HA! I KNEW the blog said 0:30 hold! (The whiteboard says 1:00.) Not that it matters, because I wasn't really counting — I just did two holds for as long as I could each time. Not gonna lie, that's probably closer to 0:30 than 1:00 accumulated. Did the step-ups with 35# DBs. WOW, so much harder than I thought that was going to be.
Super Squatz weekend!
Saturday – Smolov Week 2, Day 3
7×5 at 392.5lbs – finally wore a belt because I tweaked my back the other day. Had some depth issues while warming up, so really tried to get in the hole with these. My new knee sleeves are great for support, but make it harder to go deep, so I really have to focus on getting low.
Bench – 3×5 at 285 – felt good, though getting heavy. Thanks to Jake for spotting me on this one.
Sunday – Smolov Week 2, Day 4
10×3 at 415
These felt GREAT (for 30 heavy squats). Much better than last week's 10×3.
Looking forward to this week!
6:30am rainy day Strength Cycle
LBBS: 117.5lbs x 5 (oops), 115lbs 5 x 2
I keep thinking these should feel lighter and easier, but they only get heavier and harder :/
Press: 55lbs 5 x 3
Easy
Deadlift (my one true love): 165lbs x 5
PS: Finally started training for Crash-B and now I'm hangry ALL.THE.TIME.
Make-up from Saturday
First comp class!
Oly Lifting–5 attempts to work up to a heavy C&J and snatch
C&J: worked up to 138. Jerks not feeling stellar. Tried not to get frustrated, and to remind myself it's my first time oly lifting in several weeks. Felt a little weak.
Snatch: 88. This is what I get for not snatching ALL last cycle (even though, of course, it's the one thing of all things I should be working on.) Gotta keep that bar closer to me.
Overall, not a good lifting session, but the whole point was to get back on the bar and back into things. KHarpz was a good partner and helped remind me to not get frustrated.
Partner WOD: 3 Rounds for time of 15-9-6 Thrusters/Burpees each, one partner working at a time (Partner 1 does all 15 Thrusters and burpees, then partner 2 does all 15 Thrusters and burpees). Worked with KHarpz. I have no idea what we got. Did everything unbroken except the third set of 15 thrusters and pull-ups. It was nice for my ego to do something so squarely in my wheelhouse.
And now I am SO SORE!
6:30am strength cycle, week 4
LBBS: 200lbs x 3 x 5
Press: 67.5lbs x 3 x 5
Deadlift: 240lbs x 1 x 5
Everything is still moving well. 240lbs on the deadlift ties my 1RM PR from last year!
Dropped in at Crossfit Southie in Boston this morning. My first class outside of cfsbk. Was fun to see how it's done elsewhere.
Skill: levers (never have done these,they were fun)
WOD:
1350m row (was supposed to be a 1067m run, but it was pouring rain)
3 rounds of:
20 "shoulder to overhead" (I did push presses)
20 wall balls
1350m row
… There was no time limit. This was hard!!!
I'll write a review of the place in the travel gym section. I had a good time but I'm so glad for the organization, instruction, & programming of our gym!
Linda, holy wow. You are going to CRUSH the Total!
Thanks Stella! I'm just trying to follow in your footsteps!
Make ups from the weekend…
Comp class on Saturday:
PR'd Clean & Jerk by 5lbs at 230. It felt great and there's room to go up from there. All that work at 80-90% last cycle has really made that movement a whole new ballgame for me.
Made 170 for the snatch, but missed attempting to tie my PR of 185 set last week. I was close to making the lift at 185, but was just a little soft in the shoulders when I started to stand it up and ended up bailing it behind. 185 had been a goal of mine for a while, so my new goal is to "own" 185 before I worry about the next snatch PR.
Partner WOD as JB explained with Flynn Dog. We finished in 17:13 if my memory is correct. I am also super sore today.
OG on Sunday:
Came in to Press and Deadlift as I have been the last few weeks on Sunday nights, and then played around with some bar muscle ups and handstands afterwards. It was a pretty lazy session since I was so damn sore (see above), and also was feeling sluggish after eating WAY too much at my friends going away party on Saturday night. I probably drank a little bit too much also.
Very happy that back off week begins today (or tomorrow at 6am for me).
10am lifting session
Bench Press
165×3
190×3
210×3
Press
90x10x5
superset with,
Ring Rows
5×10
Was going to do chins by my lats are smoked form the aforementioned (by Brad and Jessie) Comp WOD on Saturday.
quick session today:
row 3 min
orb: pecs, lat/serratus
lax: forearms, tspine
hip openers
3 rds quick re-warm: 10 hollow rocks, 10 squats, 3 push-ups
Deadlift: 135×5, 165×2, 185×1
205x3x3
-a bit soft on 3rd rep of each set, esp last set.
-pretty good speed. last rep was slow and difficult.
-experimented with the open-mouth breath hold, a la fox's advice last week. felt good.
-no lifting shoes so did this in my nanos + shim under R leg
KHarpz is a super strong badass!
Been sick since about Friday. Picked up a cold or something similar. I also have a healing pinky toe that I injured wrestling so opted out of the jump rope today
3 Rounds NFT
16 KB Swings
12 Push-Ups
8 Pull-Ups
Deadlift
135×5
185×3
225×3
275×5
3 Rounds NFT
36' Unbroken Handstand Walk
12 V-Ups
8e 20" Box step ups w 30's
Was feeling kinda gnarly by this point so I called it.
K Harpz those look damn good! Congratulations!!
Jump rope practice — working on consistency, especially past 20 DUs and realized that my left wrist really doesn't rotate so I should practice that
5 RNFT
~:30 N&T to wall handstand hold
12 v-ups (8, 4)
8 ea leg 20" box lunges w 25# DBs (15# on first round were too light)
Mucle up transition w. red band straight legs and strict dip — singles x 5
Three Mucle up kip swings x 5 — not able to keep false grip
MU attempts after just 2 kip swings x 3 — these felt close, getting higher up on the rings but not going through
Shoulder Activation contraption
No time for mobility, hope to get some mashing done tonight — particularly on calves and glutes
6am class
jumprope work:
started out with max unbroken doubles, got 130
then I worked on rope control, alternating groups of 4 doubles, 4 singles, unbroken. My new goal with double unders is not to PR max numbers but to control my timing, the rope, and my footwork better. My doubles tend to fall apart really fast when they're mixed into a wod, and I think if I got more efficient that might improve.
Accessory work:
subbed :20 DB overhead hold @ 50# DBs for the :30 nose and toes hold
12 v-ups
8 step ups @ leg w/ #50 DBs
got through 3 rounds of this then called it quits, as I didn't feel great and was getting a slight headache. I think #50 was too heavy in retrospect.