Bench Press
Fitness: 3 x 5 Linear Progression
Add 2.5 – 5 pounds to last week.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 57.5% of 1RM (capped at 20)
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Deadlift
Fitness and Performance: 1 x 5
Add 5 – 15 lbs to last week ONLY IF ALL YOUR REPS WENT WELL. No loss of spinal position. No touch and go.
Post loads to comments.
e2/6
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AMRAP 4 Minutes:
8 Deadlifts 135/95
8 Hang Power Cleans
8 Push Jerks 135/95
Post rounds and Rx to comments.
Congrats to all our C.R.A.S.H.-B.ers who completed their 6K on Saturday!
- Have you checked out all the new Lost and Found items yet? Head over here to check out the latest collection. Pick up your stuff by 12/18 or we’re giving it away!
Help Others This Holiday Season
New York Cares Coat Drive (12/6 – 12/21)
Give the gift of warmth this holiday season. CFSBK is collecting new and gently used winter coats to help keep those in need warm during the winter season. New York Cares aims to collect 100,000 gently used winter coats each November and December and distributes them to thousands of men, women, and children who would otherwise go without them. They work hand-in-hand with a wide variety of Community Partners in New York City to make sure coats are distributed as quickly as possible. Coats will be collected at the front desk from 12/6 – 12/21. We are only collecting coats at this time.
City Harvest Canned Food Drive (12/22 – 1/4)
From 12/22 – 1/4 CFSBK will be collecting canned foods to help stock NYC’s food pantries and soup kitchens. City Harvest helps feed the more than 1.4 million New Yorkers facing hunger each year. They provide free deliveries of food to more than 500 emergency food programs throughout New York City. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).
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Where Am I? Radiolab
Stop Treating Crossfit Like a High-Intensity Sport Juggernaut
Make up Post-
Squatted triple digits yesterday for the first time since July 2013.
Looks like the recovery process is continuing to go well.
woop woop.
6AM with Coaches McD and Nick. Bench press at 140# 5r 3s. Still good weight. Working on the arch in the back and keeping shoulder blades back. Dead lift 230# Heavy 5 (at 135, 185, 205, 230) WOD with 95# third round, up to 1 PJ. Heavier than originally thought.
Constantly varied bunch of fitness yesterday:
1) 1 hour ping pong at Park Slope Armory vs. lil' Niko. He has been taking tennis lessons and has developed a sick topspin forehand. He keeps it in about 25 – 35% of the time but when he does its unreturnable. He also claims to have four different serves . . .
2) 1 hour rock climbing at Brooklyn Boulders. Used to be obsessed with this place and would spend significant portions of Saturday and Sunday there, until I was stricken by the dreaded shoulder impingment and the zombie virus that is Crossfit seized control of my brain and motor functions. Hoping to get back into climbing next year and regain some of my skillz from back in the day.
3) Finished with about an hour at open gym. The holiday-show marathon that was going down in my living room drove me out of the house. Did some crossover symmetry, very, very light snatch and OHS work and finished with some back/front levers on the low rings. Thanks again to Danae and David for spotting me.
6am. Bench: 135×5, 185×5, 225×2, 265×1, 275×1, 175×20. Rep-out felt good. Started to slow down at rep 16, but the bar never stopped moving. Deadlift: 135×5, 225×5, 315×5, 335×5. Hook gripped all of these. Thumbs didn't hurt as bad as last week. Metcon Rx: 2 rounds + 3 push jerks. Grip was the limiter at the end.
6:30am strength cycle
LBBS: 220lbs x 5 x 3
I ended up a bit forward and on my toes for a few of these, but otherwise it's still moving.
Press: 72.5lbs x 5 x 3
I wanted to clear this weight after getting stuck there last week. I made sure I had enough rest between the warmup and each set and had to really fight for the fifth rep on the last set, but I got it!
Deadlift: 260lbs x 5 x 1
I did the first four reps with the switch grip, but felt like the bar was slipping a bit so I went back to the double overhand hook grip for the fifth rep. I felt like my chest and back were in a better position with the switch grip, but just need to figure out how to keep holding on.
I can't believe there's only 3 classes left before the total!
Make-up from yesterday – 1pm with Ro and MeLo
Power snatches:
Man, what a weird (but awesome) day for me here. I have been having SUCH ISSUES with snatches for a while, but for the past couple of weeks they have felt pretty good and dialed in. So, here I did 95×5, 105×5, 115×5, 125×5, and then 135×5. 135 is my previous 1rm, which I have had difficulty getting back to, and yet I managed to bang out 5 across. Okay. I figured if that could happen, I might as well go for a 10# PR, because…why not? So I hit 145×2, and then bailed on the 3rd rep. As Brad mentioned yesterday (and thanks for the shout out, man), this was a 10# PR for me.
The WOD wrecked me, however – I did it rx'd in 23:10. Last one to finish. Thanks to Eric, Brad, MeLo, and Cam (and I think a couple of other people, but I was in a toes-to-bar blackout zone) for cheering me on at the end. I'm not a fast runner, toes-to-bar broke into progressively smaller sets starting in round 2, so it was a little rough. Got them all, though, and kipped no less. Definitely psyched that, no matter the time, I still kipped 75 toes-to-bar and did not rip my hands.
6am.
Bench 180x5x3. Moved a bit slower than I would like. Might stay here next week. I think my grip may be affecting these.
Deadlift: Worked up to 205×5. Doing my best hook grip here but don't think I'll be moving up much weight until I get my full grip back.
WOD: 3 rounds with 32kg KB swing and 40# push press subbed for the cleans and push jerks.
6am
Bench: 180x5x3
These were slowing down on the last reps and my elbows were still drifting up, but maybe not as much as in the past? I might be close to my max here for this rep scheme. I'll be happy if I can hit 190 this cycle.
Deadlift: 135×5, 185×5, 225×3, 255×1, 275×5
This felt decent, but I could feel my back softening. Used a hook grip here.
Metcon: 1 round + 2 push jerks.
This was hard. My first round was unbroken until the very last push jerk, which I failed. So Push Jerks were a limiter, as was grip, which forced me to break up the cleans into 4, 2, 1, 1 on the last round.
Cash-out: 500 meter row at ~2:05 pace, then ran ~2 miles mostly uphill to my house, trying to beat Peter up to PPW on his bike (and failing, obv.)
DAMN, Linda!
Men's Health put out an interesting article about insects as protein replacements and sustainable farming.
Hey DO when is the insect CSA coming?!
http://www.menshealth.com/nutrition/crickets-perfect-protein
10am class
Bench Press
165×3
190×3
215×3
Press
105x10x5
+
Pull Ups
5×5
WOD Rx'd
2 Rounds + 20 reps
This was hard and fun.
Make-up from yesterday at noon.
Went to AR with Fox beforehand. I've been having some lower back issues all week, so I figured AR was a good idea before getting into any kind of pulling.
Went ahead with the performance version of snatches and started out light – figuring I'd stay there and expecting my back to give me fits. Surprisingly, these felt great – probably mostly due to it being the first time I'd really moved in 4 days, but I didn't notice issues with my back at all. Worked up to 140 for my top set of 5, and could have had more. I think I'll just continue to shoot for +5lb each week until I run into a struggle. I did, however, feel some tightness in my back when I went to clean up the bar with more of a dead lift motion after we were done snatching. Got some good advice from DO and Fox afterwards about how to address this some more at home.
Metcon took me 17:13, which felt really slow. Toes to bar have not been feeling great lately, but it's more in my shoulders than my abs. I was practicing butterfly pull-ups daily for a stretch, and now I think I have a bunch of funkiness there that needs to get sorted out.
Looking forward to seeing how deadlifting goes tomorrow morning.
10am Monster Class
Bench Press:
(45×5, 85×5, 110×3)
120x5x3
-moved a little slower today so probably will just make a 2# jump next week.
Deadlift:
(135×5, 185×5, 215×3)
235×5
-all hooked grip. back is bit fatigued from the deads at Hoboken this past Saturday so these were harder than they should have been. will probably still make a 10# jump next week.
WOD:
3 rounds plus 8 cleans plus 2 jerks, rx'd at 95#
-breathing was the limiter here.
-first round was unbroken, then decided to rest after the 7th rep for the remaining rounds. kept my hook grip for all cleans. Jerks were tough but I was able to cycle them all.
-Also decided to use a men's bar since you never know when all of a sudden you'll be forced to use a men's bar in a competition…like this past weekend at Hoboken. My little hands hurt. 😉
Cashed out with some Handstand walking practice.
Great day at the gym! I think the 8.5hrs sleep also helped.
Bench: 200x5x3 – moved well, I think I chose a good starting weight
Deadlift: 305×5 – also moved well
Metcon: 3 rounds + 2 PC Did the first round unbroken and then broke after 7 of each
4pm w/ Coaches Ro & Noah
Bench: fitness:
175,180,175
Deadlift: fitness:
225, 235, … (ran out of time and didn't get to go up to 245)
WOD:
Fuggedaboutit! My wrists are friggin disaster. Is there a Wrist Deity that I can pray and sacrifice stuff to?
First of all- Gracie!!!!! That is such good news. You must be so happy. 🙂
Secondly…Linda! Wowzers! Can't wait for the Total!
Saturday- 6K test. This was awful and I hated every second. And there were a LOT of seconds! My time was 26.07 with an average split time of 2.10.9/500M. I had a goal of 2.07/500M which was what I did last year but I just couldn't do it- guess that's what happens when you don't train enough. I sprinted too early and then got completely burnt out at the end.
Today- 5.30 with Noah and Arturo.
Bench press- 95 x 5 x 3. Moved fast.
Deadlift- 245 x 5. I did this using a hook grip! So excited! I didn't think I was capable of deadlifting anything over 205 without using a switch grip but I was inspired by Linda above and a lengthy discussion with Arturo last week when he saw that I was using switch grip. Very happy about this!
WOD- this was disaster for me. I should have scaled. I managed 1 full round and 1 x clean at 93# but it was so hard I had to take 10# off. I got through the rest of the cleans and six push jerks at 83#. It was my own fault for not knowing what I am able to do but I think if we had had an extra few minutes for a second warm-up set, I would have realized that it was too heavy for me. To go straight from the bar to work was not the best scenario but we did pack an awful lot of work into that class and I am guessing time was the issue there.
7:30
DL: 135X5, 165X5, 195X4, 215X3, 230#x5
Bench: 45X5, 65×5, 75×5, 85# 3×5
Being cautious with this, as long as i'm moving pain free i'm happy. Only want to add 5 lbs next week
WOD: 2 rds + 22 reps @ 73#
Wanted to stick to push press for this so I dropped the weight. I tend to be super slow with push press (which i think is the best for right now) so I decided not to jerk. Good workout! Those presses caught up with me fast!
OG yesterday:
HBBS:
-heavy single: 190#
-105# x 20
Press: 43×5, 53×5, 63×5, 73# 3×5
Strict Pullups: 4×5
Saturdays WOD: KBS @ 24 kg russian
Finished in 5:35
Cooldown = 5 min assault bike, scap jack, shoulder mobs. BABOOM
Also whatever station was playing last night was incredible. I believe it was called "Hip Hop Monsters"
Today's workout was almost as stressful as picking my favorite villan. A lot of pressure to move quickly having 3 partners, do both deadlifts and bench presses plus the for-time workout…however, it was such a fun workout and I had a pretty good day I ended up walking away feeling awesome anyway! 95lbs deadlift, 56 bench press, and 3 rounds of the workout. (Excited about the new building across the street though)
Lots if quad foam rolling. Still sore from Friday which is unusual for me.
Dead lift
180×5
Bench press
115×1
Work out:
2 rounds, 8 DL, 3 HPC
8 DL, 5 HPC @95# then switched to 85#
So tough. Great work-out
6:30pm Group Class with No Ro Medicine Show
3 Rounds
10 Kipping Pull-ups
10 Push-Ups
15 Squats
Deadlifts
(135×5, 185×5, 225×3, 275×2)
305×5
315×1 (we had some extra time and the bar was just sitting there)
Bench Press
(45×5, 95×5, 125×5, 145×2)
150x5x3
WOD @ 115lbs
2 Rounds + 21 Reps
I would totally eat bugs. I always catch the ones in my apartment and examine them. If they're not too gross I also just let them back free in the apt. Especially spiders.
First time weighing in here.
4:30PM, PR'ed my bench by 10lbs at 215, my first bench PR in more months than I care to admit (fine, 11.) I don't bench a ton, but I've been doing a lot of strict dips with a ton of weight added, and I attribute that to a lot of success here. Was so psyched, I kind of forgot to do the rep-out.
Deadlifted 320×5 which felt clean, but I may be setting myself up for some heavy 5's later on in this cycle.
WOD was tough, but worked on resetting my hook grip while cycling reps, and that started to click.
@BenLock if you haven't tried the eXo protein bars made with cricket yet then you definitely should.
@KHarpz Response to "Hip Hop Monsters" has been overwhelmingly positive. I say we lock it in as permanent OG soundtrack… 😀
Office Session:
Front Squat (unbelted)
95×5 135×5 185×4 225×3 250x3x5
Pendlay row
135×5 185×5 215x5x5
Chin-ups
3×10
Ab wheel roll out
3×8
Barbell Curl
70x10x3
@Todd YESPLZ and thank you.
4:30 class tonight… been a while since i've taken a group class! was fun!
second workout back from some intentional time off. SORE AS SH*T from squatting on Saturday! hello, adductors!
row 2 min
WU: 3 rounds: 5 push ups, 15 air squats, 3 ring pull-ups (neutral, then false grip)
Bench: 45×5, 65×5, 85×3, 95×1
100x5x3
good speed. felt solid. it's been a LONG time, so happy these went up with relative ease. (ended at 110# during last cycle we benched several months ago)
DL: 135×5, 165×3, 185×1
205×5
Reps 1-3 were fine, rep 4 was a bit soft and weird, rep 5 was straight gnarly. Like… I don't want to pull a deadlift like that again until a total or competitive event or something.
I'd been doing 3×3, then had two full weeks off, then did 195x3x3 last week… so this was a bit aggressive I guess. I thought I could handle it but it wasn't great.
WOD: 2 rounds + 8 DL + 3 HPC
– Deadlift and HPC @ 95#, push press at 45# — there was space and an empty bar nearby, so I decided to just do empty bar push press (instead of scaling to push ups). taking it slow and steady with shoulder stuff for now. no pain here, motor control felt good.
Went to a nice basics yoga class at Bend & Bloom later on. If anyone who hasn't been to that studio before (it's on Sackett b/t 4th and 5th ave) wants an unlimited week of free yoga, get at me!!! I have cards!
Probably no one will read this, but I just want to state that the bugs I don't like I put outside. Except Mosquitos, which are the only bug ill kill.