Fitness: 3 x 5 Linear Progression
Start a bit below last cycle.
Performance: 95% x 1, 75% x 10
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e3/8
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5 Rounds For Time:
30 Double Unders
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters
Post time and Rx to comments.
“The school I work at, Brooklyn Frontiers High School (an alternative high school where every student, in order to be eligible to attend, needs to have been held back 2x before they reach high school) has our first graduating class! On Saturday, March 7th, we are having an awesome fundraiser (see details below) to help fund their senior events. It’s at Buttermilk Bar, and there will be a raffle with great prizes (including a one-time chance to be the weatherperson on channel 11!). Come one and come all, RSVP here!” As you know, we’re rolling out two programs, CrossFit Kids and Kids Club. Learn more below! CrossFit Kids is not just a scaled down version of adult classes! It combines gymnastics, body-weight movements, and weightlifting elements that encourage bone density and vestibular system development. Children have a great opportunity to maximize their physical skills when exposed to this stimulus during years of peak physical development. Classes are designed to be engaging, fast-paced, and most importantly FUN! Kids will learn proper mechanics and gain a lifelong love of health and fitness. Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! Preschool (3 – 5): Monday, Feb 16th at 8am Kids (6 – 8): Monday, Feb 16th at 10am Kids Club is on Sundays at 9am. 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 & crafts, science experiments, games, and movement activities. You’ll get peace of mind and they get an hour jam packed with FUN! When: Sundays at 9am Questions about either program? Email Janelle [at] CrossFitSouthBrooklyn.com _____________________ We are considering adding a new time slot on Sundays for Kids Club. Please post in the comments if you’re interested in 8am or 10am.
Help Fundraise for Brooklyn Frontiers High School’s First Graduating Class: A Note From CFSBKer Baz (Brian Z.)
CFSBK + Your Kids = A Good Time
FULL
REGISTER HERE (3 SPACES LEFT)
Cost: 1st child – $10/child (take 20% off for the older child when siblings are registered together)
5 Pack – $40/child (1 child), $55/siblings (2 children)
RSVP at the Front Desk
The Power of Vulnerability Brene Brown
Shut Up, Flexibility Catalyst Athletics
10 am for kids club!
6am with Ro and McDowell
Squat Work – Perf Version
95% = 275# and that was a much bigger grind than I thought it would be. Slow and choppy but I got it up. 75% = 210# and hit all 10 reps easily enough.
WOD
8:54 with 40# DBs
Double Unders were unbroken the first two sets and then they went to hell. Last three sets were severely broken. I started to get very frustrated and all up in my head so that didn't help. I have done multiple sets of 30 in WODs before. I guess this was an off day.
DB work was all unbroken except the last set which had a quick break after the cleans so I could hit the thrusters unbroken.
I didn't squat today. 🙁 Got as far as 185×3 in warmups, but my right side low back/hip started to feel off again. It was actually painful standing up 205 out of the rack, so I put it right back and called it quits for the day. 🙁 🙁 🙁
Coaches — anything else I can do for this besides lax balling (which I have been doing every day, but probably need to do more often)? It's hard to describe how it feels, but it's soreness that doesn't feel like the usual post-WOD DOMS, just below my waistline from my spine over to my right hip. I feel it most when deadlifting, cleaning, and now I guess squatting as well. 🙁 I'm really bummed that this is happening so close to Iron Maidens and I want to make sure this doesn't turn into a real injury!
I was able to do the WOD though, 8:19 with 20 DU attempts per round and 30# dumbbells. That was ugly!
Oof. Had a bad time doing this yesterday.
HBBS:
500×1
395 x 10
Don't know if it was because I was tired or what, but today's 395×10 felt slower and worse than the 425×10 I did on Sunday.
WOD
Got 8:18 with 60lb dumbbells.
Definitely went too heavy on this and it was kind of a shitshow. Felt Sunday's box jumps in my double unders, ended up breaking up rounds 3 and 4 of the dumbbell movements, and as Jeremy pointed out, I couldn't get a good rack in my thrusters. Not sure what was up today, but this whole thing didn't feel good.
Today’s workout yesterday. HBBS: 185x3x5
WOD. “Fifty Shades of Grey”
Noah Abbott – confident, cold, mysterious – helped me fulfill my desperate, urgent, heretofore concealed desire to submit to the luxurious pleasures of the spanking.
Started with 35#s, screamed out “no f***ing way” (which, coincidentally, is also my safe word(s)) and dropped to 30#s.
My ménage-à-trois with dumbbell and jump rope left me exhausted, exhilarated and quivering with anticipation of further secrets that NA will surely reveal to me this Thursday at 8:30 or (if I happen to be “tied up” or require an extra rest date before our next encounter) Saturday 9am at the latest. Please MGMT, take pity on this blossoming, naïve student and pemit Noah coach those classes!
Floated home on a sensual cloud of exhaustion and arousal (oops – strike that) pleasure.
On a side note, did you ever notice how many great athletes in our gym are named Brad?
6:30am Strength Cycle
LBBS: 120 5lbs 5 x 3
BP: 67.5lbs 3 x 3 pause
Chiny chin chin 10 x 3
My back is still a hella tight. Granted I have not been doing AR. But I'm concerned about it especially since we're so close to Iron Maidens. Confidence is going down, don't really think I'll do better than my last total. Might even skip next SC if there is no significant improvement :'(
6am w/ McRo
BSQ: 225×4, 255x5x2
I slept like junk last night and wasn't sure how to approach BSQ today. 1st set was a head game and got the work done for the last two sets. The form was not pretty but it improved over the course of the sets.
Metcon: 10:23 @ 45#
I went way too heavy, 60% of BW. The first two rounds were unbroken and then broke up the DB work: DLs+Cleans, rest, thrusters. DUs were ok, middle of the WOD they were a struggle but I recovered.
10 am kids club please!
@Jay-Star, happy to see you seem to have a good handle on the importance of consent and good communication.
Correction:
BSQ: 225×4, 225x5x2
Thanks for sharing about the Brooklyn Frontiers Fundraiser. Sounds like an amazing school! Congratulations to the graduating class!! I'm definitely planning on attending because every kid deserves a senior trip, prom, & proper graduation and that s(^* is expensive!
6AM with McD and Ro
HBBS
#45×5
#95×4
#135×3
#155×2
#180 3 x 5
I felt all sorts of tired this morning. My legs biking in felt like mush and that persisted throughout the squats. Got through them but felt way heavier than last week. Contemplating how to keep moving forward throughout the remaining five exposures. Probably will end up going 2.5lbs per exposure.
WOD: 9:22" at #30 and pathetic DU attempts
If there's any source of extreme CrossFit frustration for me it's double unders, kipping pull-ups, and toe to bars. Spent 30 seconds on attempts but could only get 1 DU in at a time. The #30 DBs added up quickly for the thrusters. This was a deceptively tough workout.
Cash-out:
Rowed at about a 2:10 – 2:30 pace.
6am with McDowell and Arturo. Squats went pretty well, but they are definitely getting heavy:
45×5
95×5
135×3
165×2
180x3x5. My right knee was collapsing a bit on the last set, but once I corrected that, the weight went up much better.
WOD: I finished 4 rounds plus 22 double unders at the 10:00 cap, using 35# dumbbells. All the dumbbell work was unbroken, but the double unders were hideous. I strung together 14 at one point, but other than that, it was pretty broken up. Also, each of my shoes came untied at different points, so that didn't help.
Also, I'm pretty happy with the 9am timing of Kids Club, but if I had to pick another time, I'd vote for 10am.
Today's work last night at 7:30pm
Hit singles at 285 and 305 for high bar back squats, and clocked out at 240×10 for the drop set. Everything felt good. I was nervous about the 305 all day, and it moved fairly well. I am guessing next week will have me going for about 315. Yikes.
The WOD chewed me up a bit – I used 45# dumbbells (40% bw) and finished just over the cap at 10:11. All dumbbell movements were unbroken. DUs were kind of a mess. Usually, I can get through early rounds of this kind of stuff without breaking much, but last night was broken up from the start. I just didn't really have the bounce. After round two I had zero wind and was really struggling. Ended up on my toes a couple times for thrusters.
Yes to 10 am kids!
Jay, I'm not sure I quite understood what you were saying, but…thank you?
Quick AM Bench
210x2x6 (1st reps paused)
Felt great. A bit anxious about the 100%(260)x2x2 on tap for Friday, then I test next week…Really hoping for 275 which would admittedly be a massive PR. Kept is old school since I was only running in to bench and lifted in my jeans and boots, which was oddly fun. Reminded me of the HS weight room.
Afternoon lifting session:
LBBS with Pause:
(45×5, 135×5, 185×2)
215x3x3
-all unbelted. took a video of my last set and I'm right at parallel. first time doing pause squats in forever so now I know I need to get lower.
-so nice to be squatting 'light' today…however, I'm afraid I'm going to be mighty sore from these.
Press:
(45×5, 65×5, 80×3)
90x5x3
-felt strong going in so I didn't belt today (even though I did last week). only the last rep on the last set was a struggle. I think today I remembered to use my glutes! will go up another 2# next week.
Today's Group class Wod:
5:32 with 30#'s.
-tried to do this in my lifting shoes but tripped up about a dozen times while warming up and then switched to my nanos. Ridiculous.
-all du's unbroken except the last round when I went 22-8. all DB movements unbroken but not very fast after the first round.
10am with Jeremy
Pause Squat
45 x 5
95 x 4
135 x 3
185 x 1
205 x 3 x 3
Love pause squats. Somehow have no trouble reaching depth and my back angle is what it should be too. Wish I could figure out how to transfer that over to regular squats. I guess the more I do them….
Now for the embarrassing part..
WOD in 10:26 with 30#.
I could not for the life of me get those double unders today. My rope had somehow been shortened so there was a long piece on the wrong side of the handle and the end of it kept getting caught on the main part so I switched ropes twice, all the while trying not to cry and just run out the door. So frustrating! Everyone else was like two rounds in by the time I even got to the DLs.
Big fat disaster. I could barely do singles by the end of it but I kept going anyway. Looks like I need to start dedicating some time to DUs. When I stopped being able to string them together a few months ago, I just gave up and stopped practicing. Today, it showed.
On the bright side, I got through the DB work really quickly…
Stella,
You might be impinging a little around your sacrum/pelvis. I would take a couple days off heavy lifting. If you feel fine at lighter weights just stay there, possibly doing paused variants instead of heavier loads.
Some stuff to do from Kelly's Book (BASL)
pg. 288 – 293
Low Back Single or Double Lax Smash
Pelvis Reset Sequence
Oblique Side
Spinal Twist (with distraction!)
Lateral Side Opener
Also some traction:
https://www.youtube.com/watch?v=T6aojsqylgs
Keep your shoulders packed and contract/release your pelvis/low back
Thanks DO! It's a good thing I won a copy of Supple Leopard at Tough Titsday once 🙂
4:30
Perf LBBS:
95×5, 135×3, 185×2, 195×1, 205×1, then 155×10
This felt…..easy? Very exciting. For some reason I just kind of assume my current PR is still 205. Think ill have to amp it up a little bit for next week.
Bagged the WOD. My shoulders are still so sore from yesterday.
TABATA assault bike. 40 cals. gnarly.
HBBS: 260x3x5
WOD with 35lbs and front squats subbed for thrusters. Doing a double-unders workout in lifting shoes is always very interesting.
Finished in 8:24
Then, heard one of my all-time favorite post-workout lines: "I didn't like coconut water at first, because I thought it tasted like semen. But now, I love it"
Makeup from hungover Sunday noon class:
Worked up to 103 on the perf. clean complex. Back to my old bad habit of jumping forward as a result of not extending/opening up at my hips on my pull.
Deadlift 185×4. I just… didn't do the 5th rep.
WOD: 155 reps (or something like that) with 20kg bell. I lost count but this is less if it's wrong. I bounded my box jumps for the first time successfully in a WOD and was able to go fast. It's the little things.
Monday's work on Tuesday 4:30:
Bench: Single at 130 and the 10 at 105. Feels good.
WOD: Got 22 reps Rx-ed on the C&J. I wish I had slowed down and focused on perfect form instead of trying to get to 30 so fast. Tried to start with T2B on the middle WOD and that didn't work. 42 cal on the row.
4:30 tonight:
LBBS 135x3x5. Moving easy. This feels like such a victory for the ole hip flexor, no feedback. I'm just gonna ride the shit out of this linear progression and see how far I can get.
WOD: I felt a bit like a wimp for scaling to 25# DB, but I wouldn't have been able to do the thrusters at 30#. Finished in 6:22, I think? Couple breaks to catch my breath.
Lots of handstand and HSPU work on my own at home during the workday the last few days.
WU: 2 rounds
3 false grip ring row to transition
7 pause OHS 15#
plus banded ankle mobz + lat/tpsine foam roll
FRONT SQUAT: 45×5, 95×4, 125×2
145x5x3
**Failed rep 5 on the first set, mostly due to lack of focus. the bar started to catch the zipper on my left collarbone, I thought about it while starting the rep, and just lost tension at the bottom. whoopsie. 2nd and 3rd set were fine, albeit heavy. still feeling a good bounce and just focusing on hips thru and chest up as best i can. ready to hit 150 for sets across and then finally clean 150#!
BENCH: 45×5, 85×4, 105×2, 115×1
122.5x3x3
-merr. 3rd rep on 1st and 2nd sets were just weird. a bit out of position on the way up, and just DEAD STOP, then regained tension and managed to push them up. I think my spotter Coach Noah was quite confused, but luckily he didn't grab the bar 😉
-3rd set was best. just focus on EVEN TENSION throughout.
that's all! looking forward to tomorrow's programming 🙂
Shitty night on the platform. Came in feeling like a million bucks but left with a bruised shin and ego…Gonna take a rest day and be back at it on Friday.