Fitness: 3 – 3 – 3
Performance: 1 – 1 – 1
Post loads to comments.
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AMRAP 8 Minutes:
3 Chest to Bar Pull Ups
3 Overhead Squats 115/75
6 Chest to Bar Pull Ups
6 Overhead Squats 115/75
9 Chest to Bar Pull Ups
9 Overhead Squats 115/75
12 Chest to Bar Pull Ups
12 Overhead Squats 115/75
etc…
Post reps and Rx to comments.
The Art Show in full swing on Saturday night. Check out Asta F.’s photos in Flickr!
News and Notes
- CrossFit Desert Lightning wrote up a blurb about Coach David’s popular article on Inside the Affiliate last week about deadlifting. Check it out here!
- Attention Spartans! There’s a Black Friday discount code to sign up for future races. CFSBK is organizing a crew for the race on May 30th, learn more here, and use code Black20 for 20% off!
- Happy birthday, Mike G. and a belated happy birthday to Alan L.!
Want to Bring Your Kids to CFSBK?
Introducing: CFSBK Kids Club. This won’t be your ordinary kids’ watch program! This one hour drop-off program is designed for children ages 3 to 8, and will keep them engaged with hands-on activities. While you’re working out, your child(ren) will have the opportunity to explore arts and crafts, science experiments, games, and movement. You’ll get peace of mind and they get an hour jam packed with FUN! But before we launch the program, we want to hear from you first. Fill out this survey by next Friday (12/5) at 5pm so we know what you want and need!
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The Morning Routines of 12 Women Leaders Forbes
Can Money Buy You Happiness? The Wall Street Journal
A Beautiful Mosaic of Filth, from the Gowanus Canal New York Review of Books
Ruslan Nurudinov 239kg Clean & Jerk Almaty 2014 World Championships
Did some walk-outs last night – went up to 505 in preparation for a mid-cycle 1RM test on Friday. Really hoping to hit somewhere around 500.
Press
215 x 1 (PR)
225 x 1 (PR!)
230 – Fail x 2
Really happy to get 225, was heavy, but moved well. One of the most frustrating things about the press is how a tiny jump in weight can completely change the lift and that definitely happened here. After moving 225, I could barely get 230 to budge. Next time.
Love, love, love the idea of CFSBK Kids Club.
8am Group Class
2 Rounds
1:00 Assault Bike (easy pace)
5 BTN Sn Push Press
5 OHS
OHS 1RM
45×5
115×5
135×3
155×1
175×1
185 M, M
Was hoping to get 205×1 today based on previous efforts but while my positioning felt solid, I just sort of kept getting soft at the bottom of 185 and more or less gave up on it. Alas
CTB/OHS Metcon @ 115lbs
Cleared the 12 Rounds and got 11 CTB Pull-Ups into the 15 round
Arch Hold Cash out
Happy Holiday, everyone! Travel safe
6:30pm last night with Jess and Whit, did today's WOD
OHS 3×3 (have not overhead squatted in a while, so I went with fitness programming here.)
33×5
65×5
75×3
85×3
95×3
105×3
The last set at 105 felt pretty good. Definitely not easy (are overhead squats ever easy?), but stronger than I anticipated. Still, I had trouble keeping the bar in the right place and my left arm was getting a little soft.
C2B/OHS Metcon @ 75lbs
Finished the round of 15. OHS started to wear on me. Did unbroken through the set of nine, but then had to take big old breaks in the set of 12 and 15. Having trouble with depth and definitely get soft through my arms. Still, these are getting better…
6am with DO and Arturo
Perf. OH Squat: Worked up to the first single at 175#, which moved well. Made a big jump to 195# and failed. Started to lose the bar forward a little bit on the way down – it was just heavy enough, and I was just far enough into the squat that I wasn't able to reign it back in. Bumped it up to 200# and paid a little more attention to keeping the bar over my heels, and it felt easy.
Metcon: Did this Rx'd and got through 11 squats in the round of 15, which after much sloppy 6am math and erasing the white board finally revealed itself to be 86 total reps. I thought I had time to finish the round of 15 by going unbroken through the squats, but I was starting to fatigue in the shoulders toward the end, and had to take extra seconds to make sure the bar was stable overhead on a few of the reps.
6:30am Pre-Turkey Strength Cycle
LBBS: 122.5lbs 5 x 3
I can't believe I'm at this weight, and going heavier. Need to keep focusing on technique and debt.
BP: 70lbs 5 x 3
Heavy, had to grind through the last two of each set. But last time I failed I got demoted in numbers, so I'm fighting to not keep losing track on these.
Cleans: 65lbs 3, 2, F, F
Better than last week? UGH.
PS: Fun times with Robyn and Adele this morning!
8am with Arturo. Overhead squats have always been a movement that gives me a lot of trouble. I worked up to 105 lbs for a heavy single. I could probably have added a little bit more weight, but I thought my time was better spent working on solid positioning. Arturo's feedback about bracing tightly, slowing down my descent, and trying to keep the weight over my midfoot helped a lot.
On the metcon, I scaled the c2b to 5 green banded strict pullups per round and 75lbs on the OHS. Pullups continue to be a decided work in progress (so a pullups and OHS workout is a nice little bit of suck for me). I got through 4 OHS on the round of 12. The round of 9 was where things got nice and ugly – had to bail a couple of reps.
And I am also TOTALLY on board with the Kids' Club idea.
Happy Thanksgiving, all!
6:30am strength cycle
LBBS: 212.5lbs for 3 sets of 5 reps
Used a belt for the first time and it felt more like a girdle, but it helped
Bench: 110lbs, 4 reps, 3 reps and 5 reps
Jeremy gave me some points to focus on for the setup which helped after I failed the 5th rep on the first set. A little frustrating that 105 moved pretty well last week and 5 lbs can make that much of a difference.
Cleans: 123lbs x 3 x 3
I can get the weight up, but the rack is a little slow and I ended up muscling some of them, but I'll take it.
Fun times on the platform this morning, especially hearing Rob speak Japanese.
Today's workout yesterday. Worked up to 120 for 1RM on OHS. Have not tested this is a PR. WOD with 75lbs. Made it through round of 12. Pull-ups where the problem because my kip is brutally bad. I'll keep working on it . . .
Oly Fun Day! (finding heavy singles)
Snatch complex- 78# PR!!!! Previous or was 73#
Clean and jerk complex 118# PR!! Previous clean or was 114#, previous jerk was 93#.
The key for me today was to move up and down in tiny increments of 2.5# until I had the confidence that I could actually do these weights.
This was lots of fun! Oh I think I'm hooked…
Pre-noon lifting session
Press
125×5
145×3
160×1
Bench Press
135x10x5
Noon class
OHS
176
198
209
Was going to do the complex that Arturo gave me on Saturday (3 BTNSNPP + 1 OHS) but shoulders were pretty tired. 209 is almost certainly a PR, it's been maybe 4 years since I did a heavy OHS.
WOD Rx'd @115
3/3
6/6
9/9
12/12
15/10
Total of 85 reps. C2B felt good today. Rounds of 3, 6, and 9 were unbroken on both mvmnts. In the 12s C2B was 7/5 and unbroken ohs, then 6/5/4 C2B and 10 unbroken ohs. Glad I did this today so I can take a rest day tomorrow.
Also…
Jess and I had folks over for Friendsgiving last Friday. Came home and made a hash of leftover sausage stuffing and turkey, ladled some leftover gravy on top, and topped the whole thing with 2 fried eggs. Plus 2 bloody Marys. Dear God, I am in such a happy place right now.
I'm not a parent so I didn't fill out the survey, but I think the crossfit kids birthday party idea is genius!
Blogging while walking. 120# single on the OHS today, which is a massive PR. Then the WOD with regular kipping pull ups, got 2 pull ups into the round of 15. Great workout, now I have some chicken verde cooking in the crock pot and cocktails at Mary's Bar on the horizon. Happy Thanksgiving everyone!
135 OH Squat for a single.
RX wod w 9 reps into the round of 15.
Oh, and thanks for Ro and Whit on helping me figure out that while trying to face armpits forward in the OHS position I was actually rotating the WRONG WAY. Yeah, I've been doing it like for…I don't know…ever. Shit.
Enjoy the gluttony friends.
Very happy with today's class. Did the 5:30 with Whit and JB.
OHS felt really good 135, 155, 175, 205 which was a PR. I would like to do more OHS so I can work up my snatch.
This was a good WOD too. Got through round 15 with 10 OHS. Real burner but a good one!
Going on hour number 9 at laguardia today. This sucks. On the bright side, I pr'd my freestanding handstand hold by 7 seconds (now 22 seconds) in the middle of terminal D.