Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: 95% x 2, 85% x 10
You’re getting into territory where 10 reps might not be a given. Use spotters, but try to leave a rep in the tank.
Post loads to comments.
e7/8
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Partner WOD
For Time:
2000m Row
100 Box Jumps 24/20
100 Wall Ball 20/10, 14/9
Break the work up as desired between partners.
Post time and Rx to comments.
Coach K HarpZ at CrossFit Solace’s “February Fling”
News and Notes
- There are still a few spots left in the A, E, and F cycles of Strength Cycle. Learn more on Monday’s post and sign up now to secure your spot! If you don’t know Margie (who’s leading the F cycle), learn more about her awesomeness by reading Coach Noah’s Underneath the Hoodie article about her.
- Thank you again to everyone who nominated Inside the Affiliate in Breaking Muscle’s Top 10 Fitness Blogs of 2015 contest. Sadly, we were defeated. But, the winners are pretty excellent, so we’re happy we were in such great company. Check them out here!
- The undefeated Hoopin’ Tacos have a game tonight at 6:30pm at John Jay. Come cheer them on!
Introducing Katie: CFSBK’s New Coach!
David here! Please join me in welcoming our new coach Katie Harper (better known as “K HarpZ”) to CFSBK’s staff. I’m extremely excited to bring Katie on as one of our group class coaches. Katie approached me months ago regarding her interest in coaching at the gym, and as we transitioned to a point where we were looking to expand our staff, her name was at the top of the list. She’s exhibited good long-term training habits at the gym and she’s been an active member of the community since she joined (she penned an excellent article about her experiences being injured back in May of 2014). She’s dedicated herself professionally to working with human movement as a full time physical therapy student at LIU. Katie has been working closely with Coach Fox to build up her coaching skill set and we’re excited to welcome another strong female coach to our staff. ICYMI, she won the Ladies division at Iron Maidens and is currently second on our female leaderboard for the CrossFit Open.
Look forward to getting to know Katie in a group class near you, and through her first interview with Kate below…
CFSBK: Welcome, Katie! Tell us a bit about yourself. Where did you grow up and what are some interesting things we should know about you?
Katie: I’ve bounced around to various suburbs, but I guess I would have to consider Columbia, Maryland home. Believe it or not (definitely believable), I was one of those kids always digging in the dirt, climbing whatever I could, building epic forts, and coming home covered in cuts and bruises. I’m relatively the same, except now I’m a little taller and all of my bruises are at the mercy of a barbell. 🙂
I attended the University of Maryland to pursue my Kinesiology degree, knowing full well that I wanted to end up working with athletes. I’ve tried on a few jobs for size: physical education, athletic training, and eventually I found my way into physical therapy. I was accepted into the Doctor of Physical Therapy program at LIU in Brooklyn, so I moved here in July of 2013. Being a student takes up the majority of my time, but other than the gym, I enjoy listening to music, taking photographs, being in the company of good people, and having a nice refreshing swim in the Gowanus Canal.
CFSBK: Yes, the Canal is excellent for a long swim or kayaking adventure. What’s your athletic background?
Katie: I wish I could say I was a gymnast, but I wasn’t. Apparently I attended gymnastics for a year when I was four because I was so clumsy that I kept running into walls. After conquering that feat, I was mostly into field sports. I got into lacrosse when I was seven, which I stuck with all the way into college. That was my best sport. Other than that, I did a few seasons of field hockey, track and field, as well as swimming and diving.
CFSBK: How did you find CrossFit?
Katie: I was at one of my stepdad’s powerlifting meets taking photographs, which happened to be at a local CrossFit gym. I was watching this insanely fit blonde girl doing a “skin the cat”—okay, watching is an understatement. It was more of an open-mouthed stare. My stepdad nudged me in the ribs and said, “It’s called CrossFit…you should try it sometime.” Coincidentally, it was also Thanksgiving weekend, so after several helpings of stuffing I decided I might as well sign up to help burn off all of the extra holiday food.
CFSBK: And now you’ve done a powerlifting meet of your own! What was it about CrossFit that compelled you so much?
Katie: I’ll never forget my first day of Foundations. I started out at an awesome affiliate back home called CrossFit Critical Mass. I hadn’t done my research, so when I arrived at the doors of somebody’s three-car garage, you can imagine I was very confused. I walked in hesitantly, only to find it occupied by a man in a sweat suit aggressively shadowboxing in circles. Needless to say, I was a bit intimidated. But that’s what I think I liked the most about it—the entire concept of CrossFit was challenging, both physically and mentally. The barbells were painful and I was constantly sore. But as a whole, I not only felt physically stronger, I was also more driven and confident in the ability to accomplish my goals. The community that’s associated with CrossFit is incredible, which is why I think the sport is so infectious. I had no reserves when it came to packing up my bags and heading to Brooklyn, mostly because I had researched CFSBK and knew it would be filled with a boatload of awesome people.
CFSBK: We’re so glad you did. What are you up to when you’re not at 597 Degraw?
Katie: Like I said, student life is time consuming, so mostly finishing up my Physical Therapy program over at LIU. It’s been a lot of fun figuring out how to connect CrossFit to what I’m learning in the classroom. Before getting into graduate school, I worked with a very inspiring therapist, who emphasized functional movement as his main philosophy. No matter what the age or injury, every patient was guaranteed to learn to squat, deadlift, farmer’s carry, and all of the other essentials needed to lead a healthy lifestyle. I remember thinking, “This is exactly the kind of therapist I want to be.” Not only will I be able to use this style of training for the high-level athlete, but also as a tool to empower those who simply want to improve their quality of life. I truly look forward to coaching at CFSBK, where I can continue to bridge the gap between rehabilitation and fitness throughout my career.
CFSBK: Any hidden talents, weird things, or bizarre parts of your life history we should know? Since we’re family now and all.
Katie: Lets see… I can curl my tongue into a three-leaf clover, I have webbed toes (with the tattoo to prove it), I’m unnaturally good at Tetris, and I have a prettyyy decent Alanis Morissette impression. All contenders on the karaoke stage are welcome.
Master Your Kipping Pull-Up This Weekend at Coach Noah’s Famous Workshop!
Coach Noah’s Kipping Pull-up Workshop is back with a vengeance and some added wrinkles! This weekend, he will be holding two Beginner Kipping Pull-Up Workshops. These classes are for those who have yet to accomplish their first kipping pull-up or need significant work organizing the movement and linking them together. By the end of the hour class, everyone will have gotten their chin over the bar, will likely have strung a few together, and will definitely have a plan for practice and perfection of their kip.
When: Saturday and Sunday at 2PM
Buy-in: 3 chin-ups or pull-ups (special cases can be considered, email Noah [at] CrossFitSouthBrooklyn.com)
But wait, there’s more! Noah will also host his first Random Kipping Skillz Workshop. We will cover Kipping Toes-to-Bar, Kipping Handstand Push-ups, Kipping Ring Dips, and if time permits, Butterfly Pull-ups.
When: Saturday and Sunday at 3PM
Buy-in: You should have the ability to do at least five strict versions of each movement to enroll
Each class will cost $20 and run one hour. REGISTER HERE (scroll to the bottom)
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The Trick to Successful Self-Coaching Juggernaut
The Comma Queen: Series Premiere The New Yorker
Meet ‘Jazzbo’: He’s a 76-Year-Old Clown in a One-Man Band The Atlantic
UGH! I want to be in that strength cycle with Margie so bad!! I've been waiting for years for this to happen again… Whyyyy noon, whyyyyy? (side note: I am totally trying to figure out how to make this work in my schedule)
6am with the newly minted K HarpZ and McDowell
Katie's first class was the largest 6am I've ever seen, it was like a Saturday 10am one. Good to see so many of the Oly folks back (Peter, Issac, Scott)!
Back squats went well. Hit my 95% at 315# x 2, those felt good and crisp. Hit 280# for 7 on the rep out. I maybe had an extra rep it me but it was getting pretty tough, so I called it.
Partner WOD was fun. BK and I did the row as 500's each, then did set of 20 on the box jumps, and finished with a mix of 10's and 15's on the wall balls. Finished right on the 15:00 mark. Super motivating to have team Tall Dudes (aka Dan G and Peter) right next to us the whole time. 🙂
6am C.O.U.S. (class of unusual size) with McHarpZ. The size of today's class was obviously a bit of hazing for our new coach – weathered with aplomb. I'm always impressed with how well-organized and timed these big classes are. Today was no different.
I continued on up the linear progression to 195x3x5 on the back squats. I was a little concerned this morning because my legs still feel beat up from Monday's double unders, but the squats moved well today. I'm super excited to finish off the cycle at 200.
I partnered with Chuck on the WOD (rx'd) and we finished in about 15:40. We broke up the rows into 500m segments and the box jumps and wall balls into 10's. That allowed for every set to be unbroken with plenty of rest. This was a fun one-and less miserable than I expected actually.
6am w/ McDowell and KHarpZ
Everyone came out for KHarpZ first 6am class.
BSQ: 235x3x5
Metcon: 15 flat w/ Michael A. Not sure about my partner, but I sandbagged the row. It seems that everyone was on box jumps when I was still leisurely rowing my last 500m. We made up the time on the box jumps and wall balls.
Holy moly, 6 AM was ginormous! We 7 AMers were in awe.
First class with Katie "SamePants" Harpz! (We were, in fact, wearing the same pants.)
Squat: 125x5x3. Felt fine. Progress!
WOD: Team Brokedown Palace. Shawn and I are both recovering from a similar injury, so we could use the same subs. We kept the row and did step ups instead of box jumps, 75# deadlifts instead of wall balls. 17:34.
Yay to Coach Katie! I still remember being partnered with Katie for a burpee WOD during one of her first classes. She was super fast and awesome – and still is.
Bench from yesterday
335×2
295×7
May have had one more in the tank, but didn't want to go too crazy.
Flight Simulator
4:42RX
Best I've ever done on this – only messed up once in the round of 40 on the way back down. Tried to take a decent rest in between sets.
6am. Nice to be back on the morning schedule and to have a super big class to welcome me back. Back squats: 265x5x3. Partnered with Dan G for the metcon: 15:05 Rx. Dan set our box up under the rings and I bonked my head a few times on the first set. Had to take a few seconds – let's call it 6 – to move it back. Fun metcon to come back to. I appreciated the built-in rest.
Monday 8:30pm. Last olympic lifting class. Snatches: 85%(159)x1x3, 80%(150)x1x2. Felt good. Frank even said "nice snatch" on one of the lifts at 85%. Clean&jerk: 85%(215)x1x3, 80%(202)x1x2. Surprisingly, the clean is where Frank is giving me the most correction right now. Missed the second rep at 85% as I was too much in my head about a cue Frank gave and didn't get under the bar properly (hips too far back). Jerks mostly felt good except one rep where I dipped too fast and the bar separated from my shoulder.
Woohoo! Congrats K.Harpz!! 🙂 <3
Lots of make-ups
15.2 on Sunday: 122 reps
Improved a lot from last year, but OHS and high-rep C2Bs continue to be weaknesses. I just sort of fell apart in the round of 14—dropped the bar on my second ohs, had to rack it on my back half way through, and then felt unstable all around. The c2b's were hard too, and I don't think I totally gamed them right (Noah gave me some great coaching tips though). One thing I've noticed about met-coning a bit less these couple of months and eschewing longer metcons in favor of training for Iron Maidens is that I've definitely lost some endurance/work capacity. I just run out of reps more quickly. Kind of frustrating!
THEN—somehow, I managed to idiotically forget to enter my score. I should have done it immediately after I went, but didn't, and then didn't even think about doing it until I got to the gym on Monday night. Then I got home at 7:45 and got distracted by dinner plans! By the time I remembered at 9, it was too late! 🙁
Monday:
5×1 of 3 position clean complex at 55kg. Just getting back into the swing of things with cleans. It's been a while.
Bench
1×125 (failed on the second attempt)
5×110 (failed on the 6th attempt)
not feeling it today. My shoulder was feeling a bit wonky from 15.2
Flight Simulator: 5:10. Got a little stuck on the set of 50, but got it on my third attempt. Everything else went smoothly. I think after all of my indignation about Rogue telling my jump rope was a "child size," I did, in fact, go a little too short. Or maybe I just got used to longer ropes in the interim.
This morning. 7am, with KHarpz & McD
Squat:
2×210
10×185
Left leg and hip feeling very tight this morning! I never felt like I was quite in the right stance. Still, this is very exciting because 185 was my 1 rep max 1.5 years ago! And now I can do it for 10 on an off day. 🙂
Conditioning w/ Keith Walter in 15:28, Rx. Two 500m rows, went for 1 set of 20 then alternating sets of 10 on the box jumps, then sets of 10 on the wall balls. If this morning was any indication, I will definitely regret not working on wall-balls more lately when they come up in the Open (as they surely will).
Doing lots of stealth mobilization at work today. Everything on the left side of my body just feels tight.
katie harpzzzzz <3
Congrats, Katie. My favorite person with whom to discuss all things fitness-related. And one of my favorite people in general.
Make-up from 4:30 yesterday:
Crossover Symmetry
Bench 45×5, 85×4 with pause, 105×2, 120×1, 133×1 (brought 2nd rep too low and failed), 120×3 and called it. I was still really sore yesterday and my shoulder is feeling weird again.
Flight Simulator in 6:24 Rx. I probably rested too much, and as proud as I am of my nasty 12-year-old jump rope, I think I may need to retire it for something lighter.
Accessory work: DB rows 3×12 with 25#, 3×12 GHD sit-ups, 2×20 Russian twists with 16# WB
10am today
LBBS 45×5, 95×4 with pause, 135×3, 155×2, 175x3x5. This is a 3×5 PR for me and it moved just fine. I love that I still get surprised when I realize I've gotten stronger. Did some visualization and it definitely helped my confidence.
WOD in 14:26 Rx, with Katie. 500 splits on the erg, 20/20 then 10s on the box jumps, and 10s on the WB. DH3 and Jason challenged us to race, and we beat them by almost a minute. Not that I'm bragging or anything.
Skipped my pull-up accessory work today to let my shoulder rest.
6AM with McKatie, felt like a Saturday morning class
HBBS
195 3×5
I woke up this morning thinking 195, and before class while I was foam rolling I couldn't shut up about it either. I was really excited to actually lift it. It's the most weight I've lifted on a squat, ever.
The first set wasn't great. My excitement got the best of me and I finished two reps on my tip toes. The second and third set were way better, my third set being the best. Today's squat was a great exercise in self correcting during the lift and sticking with it.
200, I'm coming for you.
Partner WOD (?? Time)
Partnered with Adam. Kept the row around 1:45 – 2:00. Was originally planning to do 500 splits but the first 500 came quickly so I stayed on for 1000. Broke up the box jumps in to sets of 25. The wall balls were interesting. We were going for 10 each, and then something happened to Adam so I kind of just stuck with it to finish it off. I think I might have ended up doing 60 or 70 wall balls.
Oh and welcome Katie! Great to see you at 6AM.
Congrats- Harpz.
as for you KReece, congrats on your victory. As a masters athlete, I'd expect you to win by a bigger margin. I slowed Jason down, but if you'd like a rematch we can def work it in.
6am
Legs day at the gym.
HBBS 245x5x3 which is a PR for 5×3
metcon with Chris: 14:46, with front squats instead of wallballs
Chris and I happened to both have injuries that made us want to avoid wallballs, which was sweet because it turns out front squats with an empty bar are way easier and faster than wallballs. Anyway, it was still fun/painful.
Good to see literally everyone this morning.
6am with most of Brooklyn.
Back Squat: Worked with Michael A. & Dan G. I am still working the LP while I recondition from my back injury, so today was 3×5 at 275#. Everything felt solid and fast. No back pain.
Metcon: Chris P. and I finished in 16 something. We broke up the row into 500s, the box jumps into 15s (with 5&5 at the end), and the wall balls into 10s. Legs were jelly for the first 15 box jumps as I was the last to row, so it was tough to bound them, but the later sets were fine.
Also super excited I didn't have to put on 3 layers for my trip to/from CFSBK this morning. We had better be completely done with winter.
Congrats to K HarpZ! Such an awesome addition to the coaching staff!
Today's work last night at 7:30
High bar back squats
45×5, 135×5, 205×3, 255×2, 285×1, 305×2, 275×4
The double went fine here, and felt pretty good. The rep out was kind of a mess, though. Definitely felt like I had a couple more in the tank, but I was pitching way forward and all out of sorts. Ugh.
Parterned with Jason N. for the condition. Row was split 500-1000-500, with me doing the 1k. Box jumps were 15-15-15-15-10-10-10-10. Wall balls in sets of 10. We finished in 15:20. Love these kinds of workouts.
Yay Katie! Always so great to see you and watch you demolish every workout. Such a great addition to the coaching team. Looking forward to bring coached by you!
Kipping pull-up stuff.
Bench press
45 x 5
70 x 4
90 x 3
105 x 4 x 2
110 x 4 x 4
Stupidly misloaded the bar for my first two work sets.
10am class with Jeremy.
Partnered with Serene and Carlos for everything.
LBBS
45 x 5
135 x 4
185 x 3
225 x 2
240 x 2
215 x 5
I could have kept going on the 'rep out ' but I just didn't want to. I find I give up quite easily on rep outs and it is always mental. Also, the percentages were lower than what is programmed. Just wasn't feeling my strongest today, so I kept it conservative. I haven't been following performance programming this cycle- should we be working from our true 1RM or a training max?
No idea how long it took us to do the WOD but it was so much fun!! Split 1.5 times the work between the three of us. Split the rows into 500's, box jumps- 30, 20, wall balls into 10's. feel like I am falling in love with CrossFit all over again!
Now if those KPUs and DUs would just come together for me…
Forgot to post my work today:
10am with Jeremy-
3×5 Linear Squats @295 – 3rd set was the best set. I have been back sqautting 2x per week this cycle adding 2.5 lbs per exposure. It's been awesome. Started at 245 or 255 and have just been patient. The goal was to come close to my 370lb LBBSQ PR from strength cycle 2.5 years ago. I've been HBBSQ'in and am really pumped to be close to that territory. I ended strength cycle at 290lbs 3X5 so I'm def in the range. Cant wait to go 1RM hunting in a few weeks.
15:02 RX'd wod with Jason M. Am def feeling it right now in my quadz, but thrilled to be able to do do a metcon where I didnt have to restrict a movement. Was definitely gassed, but felt great to move like that again.
Noon Group Class with McHarper
3 Rounds of:
5 Back Squats 95lbs
5 Push-ups
5 Chin-Ups
HBBSQ
(135×5, 185×3, 205×2, 225×1)
230x5x3
Partner WOD with Noapologies
2K: 500m x2e
Box Jumps: I started with 20 to let Noah recover from the last Row then we alternated 10s until he finished with a set of 20 while I caught my breath for Wall Ball
Wall Ball: 10 each all unbroken
15:15
Harder than I thought it was going to be.
Right ankle was a little jammed up from the flight simulator so I did some traction and distraction before class which cleared it right up but I decided to jump up and step down my box jumps to not stress it. I sprained my ankle climbing over a fence (and falling) about 5 years ago and high rep dubs or longer distance running usually call for a little extra TLC afterwards
There we go Harpzichord!
Snatch, 85%x1x4
264x1x4
No misses, felt good.
CJ, 83%x1x3
308
319x1x3
Front squat
385x2x2
374x2x2
Spring has fucken arrived. Feels so good.
5:30PM with McNo
LBBS: 45×5, 95×5, 135×3
160x5x3
-feelin solid. I reset to 155 last week (25# down from where i finished linearly before Iron Maidens), and feel like I'm good to just continue on up again from here. I think I'd like to keep going LP as long as humanly possible before percentage work, as I was still gaining with 3×5's!
Partner WOD with Asha the Great. We SCALED UP to 16# wall ball upon my suggestion. I didn't even have to convince her, she just said yes! 🙂
Time: 16:55
Rows were 500's, I finished my first one a bit past the 2:00, didn't pay much attention to the second one, just stayed steady in the 1:56-2:10 split range.
BJ: we each did 2 sets of 20, 1 set of 10 at the end. I bounded. this is my greatest joy in crossfit… the bounding box jump.
WB: 16#, 9'. I did mostly unbroken sets of 10 with a few sets of 12 or so in there to keep things moving. This felt surprisingly great, obviously due to the built-in rest period. 14# ball will feel that much lighter next time! Asha is a champ!
I love partner WODs.
Did 2 lightly assisted strict MU's afterward, but was so tired I just gave up on dipping the second one out. gotta keep practicing under fatigue!.
Some press handstand work (3 total) at the wall later on and gave myself a very legit abdominal cramp!! ouch!
Also, KHarpz is an incredibly understated badass. I always enjoy lifting and WODing with her, and I can't wait to coach with her, too!
Fitness LBBS 2 sets at 165#. There were three of us on the bar at varying working weights so ran out of time for the third set since I was the last to go. I was supposed to do 160# but somehow put on 5s instead of 2.5s on my work set. Moved surprisingly well despite a few reps where my butt went up before my torso, but corrected them on the way up each time. This weight is where I usually plateau so thinking about switching to performance back squats on the next round of programming.
Partner WOD with Erin. It was so much fun and nice to have built-in rest!
Rows: We did 500s. WhenI was paying attention to my splits, I kept it around 2:00-2:05, then dropped to 1:56 for the last 100m. It was tough finishing with the row then moving onto box jumps with a short break.
Box jumps with a 20" box. Sets of 10. These moved surprisingly quickly and I didn't slow down on any sets.
Wall balls: Sets of 10 with a 14# ball. Erin killed these! I was a bit slower and fumbled a little bit. Was pretty tired at this point. My wall balls have come a long way though!
Finished around 17:07
Hah…thanks, Whit. To be clear, Whit = champ! I came to class low energy, but still figured, when else would I scale UP a WOD?
Whit did waayy more than half the WBs with her sets of 10-12 and my 5-8, but it was great to hit height on all (although a couple no reps for not hitting the wall). And, after a long mashing/stretching session, I got through my pull-up practice sets.
Pro tip: if you eat fish sticks for dinner (from Whole Foods of course) like Coach Whitney, you too will be a chipper powerhouse.
8:30 w. JB.
The roll-up gate was open! First unofficial sign of spring! 🙂 Between the double unders Monday and a trampoline class I took yesterday, my calves are fried. Today didn't help much, but might as well add sore quads to the mix.
Fitness HBBS @ (45 x 5, 95 x 3, 125 x 2, 135 x 2 and) 150# x 3 x 5. I was planning on doing 145# today, but I was feeling good so bumped it up. It was hard, but they moved pretty quickly. Only 5# off of my 3 x 5 PR from a few months ago, so feeling good about this today.
Partner WOD with Joel in 18:16. Did this Rx to prep for the Open and it went better than I expected. Split the rows in 500s, averaging 2 min and 1:56 splits. Box jumps were all bounding and crisp, averaging sets of 10 to 15 throughout. Wall balls were a slog. Started with a set of 10, then went to 5 to 8 reps per set until the end. Thankful to have Joel pick up my slack on the wall balls and to get us through this part.
On a different note, I added my first goal to the whiteboard on Monday: bench pressing my body weight. I haven't decided if I'm aiming for 3 reps at this weight or for 3 x 5 yet. I'm still about 20 pounds away from this, so I'm fully prepared for this to take quite some time, but it's a goal I've thought about for a long time now. By coincidence, I saw the posting for the next strength cycle on Monday, so I signed up for the first time! Participating in the Open has made me realize that my ability to lift heavier weights is disproportionately low compared to my ability to perform some of the other body movements (i.e. in 15.1, I could do the toes to bars but scaled because I couldn't lift 115# straight from the floor to overhead; in 15.2, the C2B pull ups were fine, but that was the first time I ever did 95# in an OHS and it was super tough). I'm looking forward to working in the Strength Cycle to hopefully improve these numbers.
Congratulations Katie! I already had one class coached by you, and I'm looking forward to more!
6:30 with Fox and Noah
I didn't feel great today and I came to the gym feeling sluggish and not confident. I wondered, can I do any of this today? I visualized during the back squat and thought about DO's grip the floor with your toes and I think both things helped a lot, as well as the encouragement of my work partners. 3×5 122#
I thought the workout looked super scary but it ended up being super fun! I did my best wall balls ever, actually hitting the 9' target every time (I think!).
Thanks for the great class! I left feeling SUPER! Amazing.
Oops and oh, one other thing, I looked at CFSBK leaderboard and oops I messed up! I entered 15.01 as Rx'd. Ayyy! I'm so sorry! I did the workout scaled. Looks like I made a mistake when I entered it. I was so excited to enter my first workout, can't believe I messed up! I logged on and tried to correct it but apparently the window to edit it has closed. Maybe there is some other way to correct it. :-l
Partnered with Cam on this workout! We killed it in our own special way… I gotta practice box jumps; pretty sure I could kill those with practice. Sick of stepping down like I belong in a step aerobics VHS.
One thing about the new gym I'm really looking forward to… More wall ball space!!!!!! Cam and I were "forced" to use the rogue rack markers which only give an 8 or a 10' target. I really would have pushed to hit the 9' marker but got stupidly lazy without having the target to shoot for.
Oh yeah– congrats Katie! You were a great coach on Monday– def helped me with my DUs. You're such a badass female athlete… Can't wait to have another inspiring female coach to learn from!!!
6:30 class
Performance Squats:
265 x 2: Really bottomed out on first one and it was hard to get up. Had almost nothing left for the second one. Felt like I was fighting it for 10 minutes before I finally got it up.
235 x 5: These were hard but not nearly as hard as the 225 x 6 I did last week, so that's nice, and definitely had one in the tank.
WOD Rx with Spencer in 14:34. 500m rows, and then 10s on the box jumps and WBs. Had I been box jumping even a tiny bit as fast as him, we would have shaved many many seconds off that.
Oh, and congrats Katie! Great having you coach on Monday night!
7:30pm class with Fox and Noah
Lbbs:
(45×5, 135×5, 165×3)
195x5x3
-felt smooth though Fox noticed some inconsistencies between reps. Unfortunately the Hbbs is still ingrained in my mechanics and I have to work hard on maintaining the hip drive of the low bar squat.
Partner WOD with Marie
15:14 rx'd
-I went first and think that the partner who went second had it worse. We did 500m splits and both kept between 1:45-1:55 splits.
-box jumps were in sets of 15-25 and then wall balls were in 10-15's.
-I LOVED this workout!
Also, my husband is awesome and so cute about his anxiety in proposing to me. If you don't know what I'm talking about read yesterday's comments. Absolutely love that guy.
And, yes to KHarpz! that is all.