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 65% of 1RM (capped at 20)
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.
30 Dumbbell Power Snatches, alternating arms
30 Dumbbell Power Snatches, alternating arms
Post rounds and Rx to comments.
Our strong Tough Titsday ladies from July 2013!
- Come party with lululemon Brooklyn at 166 Smith Street! The store is having a party this Thursday, Dec. 18th, with local vendors and artists and complimentary food/booze. They would love any and all CFSBKers to come hang. The party goes from 8:30-10:30 but might run a little over. RSVP and get more details here!
- Happy birthday, Grace R.!
Announcing CrossFit South Brooklyn’s Women’s Powerlifting Competition
The Iron Maidens Raw Open
February 28, 2015, 10AM-5PM
Squat, Bench Press, Deadlift
You are invited to test your one rep maxes in a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of CFSBK to compete. We only have space for 50 participants, so sign up soon!
Prizes will be awarded to the women with the top three Totals in each weight class. Beer will be awarded to all.
(We encourage novice to advanced lifters to participate, but strongly advise that you have at least several months of consistent training under your belt.)
Entry Fee: $50 for non-SBK members; $40 for SBK members.
Includes: Eligibility for prizes, a t-shirt, pre-meet rules/movement clinic, beer
Registration Deadline: February 14, 2015
Pre-Meet Rules/Movement Clinic: February 15, 2015, 2:30PM, at CFSBK (optional)
Get the meet rules here.
Weight classes: Pixies (125lbs and under); Ladies (140lbs and under); Dames (155lbs and under); Broads (Over 155lbs)
REGISTRATION NOTE: Members who log in should see the $40 registration option. Members can also stop by the front desk to sign up with the discounted rate.
10AM-1PM: Pixies and Ladies
2PM-5PM: Broads and Dames
Weigh-in and check-in: 8:30-9:30AM; 11:30-12:30PM
Questions: Contact Margie Lempert, Meet Director, margielempert [at] gmail.com.
Missing Snatches Behind: Diagnosis and Correction Catalyst Athletics
The ‘Big Bang’ of Bird Evolution Science Codex
Stunning Music Video for Nils Frahm’s ‘Re’ Colossal
Fierce CFSBK females: Have you signed up for The Iron Maidens Raw Open?
Oh man. This is tempting. I want to sign up and train for it, and on the other hand I want to train at the Open-related things I still need a lot of work on (kipping pullups, I'm looking at you).
Meanwhile, two-lift Monday. Oh bench press and deadlift, I missed you while I was away!
Bench: 135 for the single, 95×16 for the rep out. Probably left 1-2 in the tank, which I am okay with.
Deadlift: 225×5. I know you coaches are all, "Why do you need to practice switch grip? Switch grip is easy!" but I swear, it takes some getting used to when you've been hook gripping forever! My thumbs are glad I tried it today.
WOD: 6:39 with 35# DBs. After seeing Val beast this out with a 50, I want to go back and at least do 40. I hate burpees with a passion but they were surprisingly only moderately terrible today.
Keith W. says
Really happy to hit 275 on my deadlift this morning X3 PR city!
My squat was solid this morning so have a good idea about sunday starting to form.
Press got me 4 reps but lost the 5th. Some positioning issues and my scapula was just not picking up the phone from my brain calling. The troubles of neck herniation is a long slow recovery.
Getting excited about the total sunday!
WELP! i just signed up for iron maidens m/!! stella you should seriously do this!!!
i figured since we are doing all three of these lifts this cycle, i think training for this won't be so bad! i've only done the subway series where i can kinda hide, but there is nowhere to hide in this one haha.
6:30 am strength cycle! It was PR's on the platform day!
LBBS: 225lbs x 5
I was looking forward to making it to two blue plates on a side and I surprised myself at how well these are still moving! I was also thinking that we would be doing 3 sets of 5, so I got a mental boost when I realized it was just one set.
Press: 75lbs x 5
The lower volume also helped here. I was glad the first four reps were solid and only the last was a little grindy.
Deadlift: 265lbs x 3
Stella – I completely agree on the switch grip! I'm so used to using the hook grip that the switch grip doesn't always feel as secure.
I would love to sign up for Iron Maiden, but it's the day before crash b's 🙁
Also – loved the Pema Chodron link yesterday. My yoga teachers reference her often and her words always resonate with me.
oh man i just realized i am going to a show that night in philly after the competition haha this should be interesting!
Stella – your two goals are not mutually exclusive. Take group class, supplement with skill work and you'll be good to go.
I want to see all the strong ladies lift all the weight.
6am. Bench press: 135×5, 225×3, 255×1, 285×1, 195×20. First 15 reps of the rep-out went smoothly. The last 5 were a struggle with the last 1 being close to failure. Definitely won't be hitting 20 next week if we bump the weight again. Dead lift: 135×5, 225×5, 315×5, 345×5. Still hook gripping all reps. My thumbs are not happy. Metcon with 50# DB: 6:59. Burpees were awful today. I'm thinking the bench press rep-out took it out of me.
6am. Bench: 185x5x3. Moved well today. My grip is improving which is helping.
Deadlift: 225×5. Also improving as my grip improves.
WOD: 6:24 with 45# DB and parallette burpees. I had planned on going lighter for my left hand but as long as I was careful bringing the DB down, it was working.
6am. 1x5x245 on the deadlifts. I'm now in PR territory, but the weight is still moving pretty well. I'm interested to see where this winds up.
3x5x140 on the bench presses. These are also still moving very well and I'm only 5 lbs off my 5rm. Overall, I've been loving meat head Mondays.
5:50 on the WOD with a 30lb db. All db snatches were unbroken, albeit a little slow in a couple of sections. In retrospect, I should have probably gone a little heavier on these. The cashout runs were actually kind of refreshing, but my glasses fogged up good when I came back inside. It's a super cool look.
Constantly varied day o' fitness yesterday. 1 hour one-on-one session with Melo – the start of my "I need to figure out how to do kick-ups, handstand pushups, handstands, etc. odyssey." I think it took Ulysses about 10 years to return home from the Trojan Wars. Given that, I think I am right on schedule. (If I remember correctly (i.e., if Wikipedia is correct), his wife was besieged by suitors during his journey who moved into his house, ate all of his food and emptied his wine cellar. KEEP THE DOORS LOCKED ADELE! I took inventory of all of my likker yesterday!). Anyway . . looking forward to my next session. I have a lot of new things to practice during standardized warm-ups. Thanks Melo!! Oh, almost forgot, ML took some videos of my session so if anyone wants an alternative to the Yule Log over the holidays, hit me up.
Open Gym – Fantastic tips from Ro (as always) re snatch. Going to try to catch it higher (not go so deep into the hole). Hopefully that will keep me off my toes and enable me to make more lifts. Really appreciate the time he spent with me yesterday. Fooled around with some banded muscle up exercises. I clearly do not know what I am doing here since I couldn't get one despite using the black band. Likely topic of next week's discussion with Ro.
Finished with deadlift. 290×5. (PR!) Used hookgrip for all reps.
Bench – 185×5, 185×4
DL: 225×5, 245×5, 275×5. 245×5
WOD: 4:49 with 45# DB
I wasn't able to get my last set in on the bench press, which was a bummer. Last rep on second set was called by my spotter, and while I thought I had it, it was slow and my elbows were definitely coming up a lot. I'll try this weight again next week I think.
The WOD was fun. I think I moved well throughout. Could have maybe gone heavier. Happy that I managed to avoid hitting myself in the head while bringing the barbell down.
225x1x3 (:10 rest)
could not be more excited for powerlifting meet! so awesome!
also! i am going to be biking across florida in just 13 days with an organization very near and dear to my heart. bike & build helps to raise money and awareness for US affordable housing initiatives. if there are any spare dollars out there floating around, i would be super grateful for the support!
also, please let me know if you want to hear more! catch me at the gym or email me @ email@example.com. i am always happy to talk about my cross-country trip, the organization or anything else really!
lady fox says
Decided to do ALL of the fitness today between clients:
HBBS: (45×5, 95×5, 135×3, 165×2) 185x5x3
-first exposure to the squat this cycle so starting my linear progression here. fairly easy, all unbelted.
Bench: (45×5, 75×5, 105×3) 122x5x3
-hard today! didn't have a spotter so had to lift it out myself…which is hard. The last rep of the last 2 sets were slow but got them. Really had to dig my heels in for those. Only 2# jump next week.
Deadlift: (135×5, 185×5, 225×3) 240×5
-felt much better this week than last week since my back wasn't as fatigued. still only going to make a 5# jump next week though. All hook grip, all dead stop.
WOD: 9:10 with 50# db's.
-those snatches got really heavy really fast. left arm was struggling to get locked out. burpees were steady.
Cashout: 2 rounds of 400m run and 1:00 hollow rock. the run felt great since it's so nice out! Hollows in :30, :15, :15.
Will probably take yoga later too! #allthefitness
Joel W says
Got in to OG last night to do LBBS. Still reacquainting myself. 285x5x3. Did the first two unbelted, belted the third one. Moved pretty well all in. Thanks to Ro for pointing out that I was going too deep, and still thinking about these like the HBBS. On track to go to 295 next week I think.
All registered for Iron Maidens! Now I'm even more excited for Meathead Monday's than I usually am!
Stella—I will help you with kipping skill work for the open in exchange for trivia knowledge, crossword tips, or your back squat.
Also, I'm just going to leave this here and let any of the ladies who are registering decide if they want to wear a pink, glittery singlet with me: Glamlet Athletics
JB I will be SORELY disappointed if someone doesn't compete at Iron Maiden in the Cat Attack Singlet: http://www.glamletathletics.com/#!product/prd1/1957543415/the-cat-attack
I have been slacking with my posting since starting OLY class, which ends this week. It has been a great experience and I will post my "review" on the class later this week when it is over!
Bench Press – I missed last weeks BP so went up 12# to 85# for 3×5. It felt really good, they went up smooth.
Deadlift – Again missed last week so jumped 15lbs to 160lbs for 1×5. Felt good, got some good tips from Noah that helped with these.
WOD – 25# DBs. 5:16. I should have gone heavier for the snatches, at least 30#. Everything was unbroken.
K HarpZ says
Finals week at LIU, another gym day here:
Deadlift: 135×5, 185×4, 205×3, 215×2, 225×1, 235#x5
Slippery bars are the worst, managed to hold on to 20 more pounds than two weeks ago though so thats good. only a 5 lb jump from last week
Press: 45×5, 55×5, 65×5, 70# 3×5
Shoulder stability accessory work:
50 DB windmills 20# DB
-broken up into 5 sets of ten
1 mile run at a moderately-high pace
David Osorio says
6:30p group class
16 OH rev lunges 45
8 strict pull-ups
(135×5, 225×5, 275×3)
(45×5, 95×5, 115×5, 140×3)
30 DB Snatch 60#
30 strict burpees
30 DB Snatch 60#
5.30pm with Noah and Arturo.
Bench press 100 x 5 x 3. Still moving well.
Deadlift 255 x 5 with hook grip (!!!) Really happy I made the switch.
WOD in 5.55 with 30# DBs. I did all of the burpees unbroken which has never, ever happened before. Probably went a bit light on the DBs.
So I've made the difficult decision to drop out of CRASH-Bs, as the training has been aggravating my knee pain. I'm very sad I will no longer be a part of this as I got so much out of it last year, but right now it is not the best thing for me.
@Sam P So cool, good for you! I posted about your event for tomorrow so everyone can see it.
Deadlift, 95×5, 135×5, 155×3, 175×1, 185×5. I feel stuck again with this lift and it's pissing me off.
Bench press, 45×5, 75×4, 95×3, 115×1, 125×1, 90×17. All felt great, I love this programming.
WOD in 5:27, with a 25# DB. Tested it after class and I def. should have done 30# or even 35#.
Then I rowed a 2K instead of doing the cash-out. 🙂
7:30pm with Arturo and DO.
Bench still moving well 3×5 at 80#. I ended the cycle (this summer?) struggling at 75# so I'm happy to see a tangible improvement!
DL 1×5 at 150#. Felt pretty good still- added a hook grip on the last rep.
Did the WOD in 6:32 with 25# DBs, probably should have used 30#. Pathetically enough- the arches of my feet hurt the most in this workout…somebody needs some better foot strength haha
6:30pm with Ro and Noah
Deadllift: 135×5, 185×5, 205×3, 225×5
Did this a couple of weeks ago, then had trouble with it last week, so hit it again this week. Felt easier than it had in a while, but I know my back is still rounding a bit. I'll probably bump it up a bit next week.
Bench: Worked up to 120–pretty fast. I think I gotta start pausing at the bottom if I'm going to train for this meet!
Then 80×15. Oof. These rep outs are getting real!!
Metcon: 4:39 w/ a 35# DB. I should have gone a little heavier on the dumbbell–this felt very light. This was a good one for those of us who are low to the ground.
Warm up 1 –
3 rounds of:
20 sit ups
20 erg pulls
Warm up 2 –
2 rounds of:
16 rev lunges (35#, 45# plate OH)
10 push ups
4 chin ups
Bench Press w Dan & Eli
45×5, 65×5, 85×3, 105×1,f, 105×1
Last week 115 felt fine. Hmmm
Deadlift w David & Tom
95×5, 135×5, 165×3, 185×5 (hook grip)
5# up from last week
30 DB snatch 35#
30 burpees (sprawl-style)
30 DB snatch
Cramps in feet during 2nd round of snatches
Still coasting aimlessly and catching any classes / gym opportunities as they arise. Everything feels a little off.
I'm really banking on my shit coming together in January
And hell yes to iron maiden