Thruster: 1-1-1-1-1
Work up to a heavy single barbell thruster, off the floor. Can start with a squat clean, must be one motion from the bottom of the squat to lockout overhead, no jerks. Clean from the hang of you have trouble organizing off the floor.
Post loads to comments.
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For Time:
50 Deadlifts 225/155
30 Burpees
550m Run
30 Burpees
50 Kettlebell Swings 53/35
550m Run
Post time, Rx, and fun had to comments.
608 is ready for you. Come have a beer with us TODAY from 2-3pm for our Grand Opening!
News and Notes
- SCHEDULING NOTES: Kids Club is CANCELED tomorrow, and will resume the following weekend (4/12). Also, our schedule WLL NOT change for Easter tomorrow (4/5). All classes will run as normal.
- Happy belated birthday, Chris D.!
The Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts MONDAY!
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to two open gym or group classes per week.
When: Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15 or Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Noon Cycle
Tuesdays and Thursdays 12-1:30pm from 4/7/15 – 5/28/15
REGISTER HERE
PM Cycle
Mondays and Wednesdays 8-9:30pm from 4/6/15 – 5/27/15
REGISTER HERE
Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
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Dark Horse: The Story of a Record-Shattering, All-Electric ’68 Mustang The Verge
8am with DO and MeLo. So, today we're backing off of backoff week. Meta.
I worked up to 155 on the thrusters, which is a default PR because I've never tested a 1RM thruster. These suck so much less when you're doing them one at a time. MeLo's cue to keep my midsection tight at the bottom of my squat helped my later attempts be much crisper coming up.
I finished the WOD in 17:55 with deadlifts at 155 and using the 20kg bell. I kinda forgot about the first set of burpees and headed out to run (and I would have gotten away with it if it wasn't for that meddling @MattyChm!), so when I was dragged back to my senses and jumped into the burpees, I started them off too fast, which ultimately slowed me down because I never found a good pace. This was overall no joke of a workout. Fun to get a look into the shiny new space. Congrats on pulling it all together, David! I'll be on a plane to LA while y'all are toasting the new space, but I'll raise a can of airplane beer in your honor.
Since 15.5 I've had a ton of pain where the bicep meets the inner elbow crease. 6 days of rest hasn't helped. Is this something voodoo floss can help with?
Had a fun, rewarding, 10am session with a 67 year young fellow from Boston who wanted some instruction on the Starting Strength method. Great start to my day. Man I wish I could get my old man to squat, press, and deadlift…
11am class
17:06. Deads at 25, Russian Swings at 53#. Fun WOD. First real work in over a week. I'll take it. Looking forward to heading back and having a beer with some of you at 608.
1pm with Whitney and McDowell. Used the lower Rx of 155lbs deadlift and 16kg bells, partner with Devin (who was a beast). What a grind this was. Finished in 22min, and the burpees just really took it out of me completely. I wish I had recorded my splits, 'cause I think I spent about 15 of those 22 in the burpees. The beers afterward made up for it, as did playing with Oscar and Alex for a bit. Thanks to Bethany and Meredith for the Taco Santo recommendation, we had the most amazing fried avocados.
11am group class.
Thruster:
Worked up to 133 and failed at 143.
WOD: 17:07 rx'd.
– this was harder than I expected. Maybe because I haven't worked out in a week (yes, took back off week literally and letting a tattoo heal) but I just couldn't find my lungs. Burpees sucked the life out of me.
Great to celebrate the opening of 608 with many folks this afternoon. Congrats again David! So happy to be a part of this amazing team.
12pm group class was small today, so I got to sneak in on the WOD!
17:45 RX'd
Deadlifts were in 5 sets of 10, with about 5-7 deep breaths in between each set. Burpees were just slow and steady. Headed out the door at around 5:30.
Run was slow, of course. Just tried to focus on breathing deeply. Second set of burpees again slow and steady, not stopping. KB swings 20-15-15, with probably too much rest in between the sets. This is where I lost some time. Just redlining.
Walked out the door and for the first 15 feet or so, then finally got moving. All in all, my legs/back felt fine during this, it was really just a feeling of being in over my head conditioning wise. So, that's good to know — I know where to focus to improve.
Fun times drinkin' beers at 608 afterwards. So grateful to be a part of this community. Vesper was the highlight 🙂
David , many congrats on the opening of 602! It is truly remarkable that not only was additional space located nearby but right across the street! How is that possible?! The space looks wonderful, and it was a gorgeous day for a gorgeous debut!
I did thrusters up to 70#, yay, and I completed that tough workout (it almost made me cry!) in 21:30. Thanks JB and McDowell for the extra push.
I went to Crossfit Invictus today, but their classes were cancelled for a mobility cert thing.
My consolation work-out turned out to be not too shabby.
2 mile beach run
3 rounds of almost everything:
15 sit ups
10 push ups
6 v-ups
15 air squats
20 rev lunges
5 hand stand holds
2 mile beach run
Swim
I think I found a gym that will be open on a Sunday AND will let me do my own lifts.. CrossFit Humanity. Hope to get there to tomorrow and Invictus on Monday.
Thrusters: 125 – limiting factor was cleaning the weight because I can't figure out how to not muscle clean and get under the bar instead. I'm pretty annoyed and impatient with my incompetence.
WOD: 13:51
DL @ 125; 25-10-10-5 (That's 50% of my 1rm)
KB @ 24kg
I love chippers and I had fun with this one. The second burpees were obviously slower but the second run is what got me. I slacked off and probably was @ 70% effort rather than 85 or 90.