Fitness: 3 x 5 Linear Progression
Add 5-10 pounds.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 75% of 1RM (capped at 20).
Post loads to comments.
e5/6
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3 Rounds for Time:
30 Russian Kettlebell Swings 72/53#
15 Handstand Push-Ups
For today’s workout, you can opt to kip the HSPUs if you’d like, however you must display control through your range-of-motion. If you can get through the workout in under 10 minutes going strict, opt for that. The substitution for HSPUs are Dumbbell Push Presses at around 45% body weight.
Post time and Rx to comments.
Dan on deadlifts
News and Notes
- Good luck to the CRASH-B team who will be taking on a 6K erg test today.
- Today is the first day of the 2015 Look Feel Perform Better Challenge. Every year, in only six weeks, we see some incredible transformations and positive behavior changes. We’re excited to hear about your successes and lessons learned this year once again! Remember to save the date: Saturday, February 21st at 7pm for the 2015 CFSBK Community Potluck. We’ll announce the winners of the Challenge and you can break bacon with your fellow CFSBKers.
Olympic Weightlifting Cycle Mock Meet Tomorrow
Tomorrow at 2:30pm you’re invited to see some of Frank’s Olympic Lifting Program athletes test themselves in a mock Oly meet. If you’ve been to Coach Jeremy’s CrossFit Totals at the end of each cycle, this event is essentially its weightlifting equivalent. Each lifter will have three attempts at the snatch and clean and jerk.
The new Oly cycle will start on Monday the 12th and will follow the same schedule as previous versions. Registration links will be up tomorrow.
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Best Space Pictures of 2014: A Year’s Delights Courtesy of Starry Nights National Geographic
How To Use a Paper Towel TED
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Zits Tim and Eric
10am – hbbs performance work. Heavy single at 280 is 90% of my last 1RM and feels only medium heavy. Then 235×18, got super hard at the end. How do other people break this up? I repeat { 2, breathe } until the 2nd is quite hard, then switch to { 1, breathe+ } until the single is super slow, then I rack it. I'm not sure if I could have gotten to 20 or not, but I'm hoping we get to test new 1RMs soon.
WOD w/24kg & 35lb dbs in 7:2?. Totally red-lined on this and it took me about half an hour to stop sweating / feeling like throwing up. Did the first round unbroken in 1:3? but in retrospect I'm not in shape to keep that pace; last 20 kb swings were Russian instead of American. That's what I get for replacing HIIT with long slow distance (rowing).
Then some much-needed AR. Going to be sore.
Happy New Year everyone. It's good to be home after several weeks in NC with family. I missed the total at the end of Strength Cycle with Jeremy before the holidays, but attempted some one rep maxes before I left and hit PRs on squat (170#) and bench (100#). I was psyched about hitting these numbers and ready to get back to it, but started having back pain a few days ago. I came in yesterday to work with Jess and we did some AR and simple movements, but it was hard to do anything — even stepping up on the lowest box hurt. It got so bad last night that I went to a walk in clinic and I'm seeing a sports medicine doctor in a few days. I'm trying not to freak out, but I am freaking out. How did I gain all this strength and do challenging movements safely and then hurt myself on vacation? The only thing I can think of is that I did a lot of driving in a rental car and my position was not great. I hear people say that this happens a lot — that you often hurt yourself doing everyday tasks or just turning the wrong way. New Year's Resolution #1 — be as aware of my movements outside the gym as I am inside!
Repeated the weight I did two weeks ago before my holiday break.
HBBS: 255×5, 255×4 (racked it rather than do the 5th rep as I did not feel it was going to happen – long story), 255×5
WOD @30lb DBs and 24 kg bell: finished in 7:25
workout after classes today
hip mobz
10 scap push-ups with red
2 sets of 10 band pull aparts with red
pvc flex/ext rot stretch
Front Squat, 45×5, 95×3, 115×2
125x3x3
hips look relatively even. left knee wants to come in, but managing to keep it mostly out.
good speed but these did not feel as light and crisp as i would've liked
Rings: 5 sets of…
-3 each side, low push-up lateral ring control
-5 proximal strength drill (rip tshirt)
-5 box humps (focus on keeping heels DOWN, big hip pop)
Did 2 MU attempts. First one got up and over FINALLY! Left ring came out of position, managed to get it back in but then f*ked up the dip. tired from all the other stuff and couldn't dip it out, which is lame. Second attempt was really close, plenty high, but just not quite through.
3 sets of 2 strict ring dips to finish out.
Home to Penny. will WOD tmw.
Argh Adele I hope you are ok.
AR today followed by 1pm group class.
LBBS
245 x 1, 185 x 12.
10# more than last week for the single and it felt great! One extra rep on the repout because I was stubborn enough to beat last week's number by one rep, but not stubborn enough to keep going.
WOD with 24kg Russian swings and 30# DB push press 6.41.
I had planned on using 20kg and going overhead but something Coach Whit said made me change my mind- I definitely feel safer and more confident doing Russian swings properly for that many reps.
This was hard but fun. The push presses were really heavy. I can't even imagine ever being able to do HSPUs and am so impressed by those amazing people who can do them.
9am with MeLo and DO. I did the fitness back squat work at 175, which felt good and heavy. On the WOD, I used a 24 kg kettle bell and 30lb dbs and finished in 9:28. This was way more difficult than I expected. I just felt like there was no gas in the tank. I haven't been in the gym in a couple of weeks due to vacation and while I did a couple of drop-ins at gyms in LA, I definitely felt the last couple of weeks' worth of tacos, booze, traveling, and chillaxing. The LFPB challenge couldn't start at a better time.
The worlds slowest workout session today.
3 Rounds NFT of:
10 cals on the assault Bike
10 Pause DB Thrusters 25#s
5 L Pull-Ups
HBBSQ
(45×5, 135×5, 165×5, 185×3, 205×1)
215x5x5
3 Rounds FT of:
30 Russian KB Swings, 2pood
15 Strict Handstand Push-ups
12:40 ish
Based on what I saw today I knew not to go sprinting out of the gate, and truth be told by this time my motivation was starting to wane and I was content to simply perform the work and a slightly uncomfortable pace.
Graet fun seeing the CRASH B team crush their 6K Erg tests today.
Also excited for the LFPB Challenge! The two things I want to focus on this challenge are eating ENOUGH which I rarely do and avoiding sugar. El diablo blanco.
Fitness squats at 215 – felt good, prioritizing movement over increasing load has been going nicely, if slowly
WOD in 9:36 rx'd – HSPU really slowed down at the end. Was done with 2 rounds at ~5:00
1pm lifts
Snatch
132×2
154×2
176×1
198xM,M
202.5xM.M
202.5!
Stoked with a 2.5 lb (1kg) PR!
Got good feedback form Jake on staying back off the floor. Lats, Heels.
Clean and Jerk
132
154
176
198
220
242
264 M,M,M
Was being greedy and should have made a smaller jump past 242
11am class with Whit, JB and Noah.
Repeated 135# 3×5 on the back squat (which I did last Sunday at open gym after missing 2 Saturdays). This time felt much better but bracing/taking a big breath still seems to get me stuck at the bottom more than not… I have no idea what I'm doing haha.
Did the WOD with 21kg russian swings and 20# DBs in 5:27. The DBs were too light but my one weird shoulder was iffy today and I don't like to mess with it.
1 mile cashout was pretty mis in the (light) snow, but mostly because running sucks.
double workout today!
6am in prospect park with Prem
warmup: 3 rounds of 15 squats, 10 pushups, and 5 ring rows
8×3 DB strict press with #45 dumbbells, then rep out
#45x8x3, #45×7
3 rounds alternating with partner, no rest
max reps strict chin-ups
max reps strict ring dips
chins/dips per round were 14/8, 8/5, 5/4
Heavy DB Bear-Complex Variant
10 rounds:
Amrap in 30 seconds, with #45 dumbbells (~55% of bodyweight)
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
rest 30 seconds
my reps/round were: 14,13,13,13,13,13,13,13,13,15
Then, since I missed my back squat exposure yesterday, I was happy when I was able to cut out of my coop shift early and make it in for the 1pm class (even if it meant working out in my jeans):
1pm with Whit and Noah and like 40 other people
warmup: 3 rounds of 10 ttb, 10 pushups, 15 squats
HBBS: 225x5x3
These felt pretty solid, if not fast. I focused on going deep and keeping my chest up, and felt pretty successful on both points. This was on track with my LP, up 10# from two weeks ago, in spite of feeling pretty beat up from this morning's workout. Looking for 235 next week.
Today's Metcon:
amrap 10 minutes
30 american kb swings @ 24kg
15 kipping HSPU with one abmat
2 rds + 30 swings and 2 HSPUs
Combined with the KB swings, I could feel the old tension headache stirring when I came down with any pressure at all on my head. Tried slowing my descent a lot, which is a good idea of course for your cervical spine anyway, but I felt pretty slow with these. HSPU sets were 5,5,3,2 / 3,3,2,3,2,1,1 / 2
Went home and slept.