Drop Pieces
1x1000m Row
Rest 4 minutes.
2x500m
Rest 2 minutes between each.
4x250m
Rest 1 minute between each.
Aim to drop your split for each piece.
Post times to comments.
Benson enjoyed the festivities yesterday for 608’s Grand Opening. Thanks to everyone who came out to celebrate with us!
There’s Still Time to Sign Up For the Next Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray, Which Starts TOMORROW!
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
__________________
The Power of Introverts Susan Cain
Make up from yesterday:
Thrusters: worked up to 123 failed at 128 (I've done this from a rack before). I had to squat clean these. My power clean is too wonky at this weight, it throws my thruster off.
WOD in 12:27. This one was in my wheelhouse.
Had a bit of a headache in the afternoon so didn't stick around long for beers. :/ I'm very excited for 608 though and grateful to be part of this awesome community!
When will the template for the new cycle be posted? Inquiring minds want to know.
None of today's work was as bad as I was afraid it was going to be. Weighted planks? Eeewww! But I guess it was a short enough time that it wasn't terrible. I did 2 rounds at 35# and let my partner peer-pressure me into 45# for round 3.
Erg work: I came in planning to row really slow on the 1K so that I could miraculously go faster each time. Once I saw that there were stroke ratings assigned, I thought, "Crap! I can't totally sandbag this!" But the stroke ratings were totally reasonable. I did as I was told and dropped my split every single time (from 2:14 or something like that to 1:47 for the last 250).
I should stop complaining about rowing. I'm tall enough that I shouldn't feel as ambivalent about it as I do.
10am with Fox and DO
I think I may have started a bit too aggressive, going from splits of 2:04 for the 1k to 1:45 for the last 250. This is as close as I've come to puking after a workout. I laid on the ground for a good 10 minutes afterwards, trying to collect myself. I'll attribute it to being on vacation for the last two weeks, not having a lot of food in my belly, and still getting over jet-lag.
I was also wondering about the template for the new cycle!
@Stella and @Linda, the new cycle template is posted at the "Current Programming Cycle" link on the left.
Quiet 12pm class after teaching a fun AR group today.
1000m: 4:24.6 (splits around 2:10-2:20)
500m: 2:01.1
500m: 2:01.3
250m: :57.1
250m: :58.0
250m: :57.6
250m: :55.8
That last 250 was dark and stormy. Felt close to vomit city after that. These are not my fastest 250m sprints ever, which I'm hoping I can chalk up to the 2000m rowed before hand, as well as being pretty rocked after yesterday's workout.
Thanks, Shawn! We're also posting the new template and some additional details tomorrow.
Make-up post from like… the last two weeks? I got pretty sick last Tuesday and thought it went away over the weekend, but it came back with a vengeance on Thursday (I'm blaming my taxes). Head colds sure make me realize how much I take breathing normally for granted.
I haven't worked out since Tuesday, so I came in to do some light lifting and a fun little WOD.
Crossover Symmetry/Assault bike/kettlebell/air squat warm-up.
LBBS: 45×5, 95×5, 135x5x3. MeLo helped me correct my tilting bar problem and suggested bringing my hands in narrower. Made everything feel so much better. Need to remember to engage my shoulders more with this.
Bench: 45×8, 75×5, 90×3, 100x5x3. Incorporated a few pauses in each set. Even though I didn't test a new 1RM this cycle because of my shoulder, I'm going to up my old 1RM by 5-10 pounds and follow the performance programming this cycle at OG. Don't want to lose my gainz!
Deadlift 135×5. Got tired and didn't want to push it.
EMOM, 10 minutes:
3 box jumps, 24'' box
3 wall balls 10' target
3 burpees to the tall bar
Finished each set in 27-31 seconds. No repped myself on quite a few. This maybe was aggressive since I'm still not 100%, but it was nice to sweat.
Yesterday's little shindig was so fun, but it appears my camera was capable of focusing only on Vesper and Benson. Oops.
Shawn — I knew the link, and had been obsessively checking it through this morning. But now it's updated!
Yay, strict press! I'll miss benching but not too much if we're going overhead.
Yesterday
Snatch: Worked up to 264
CJ: Worked up to 308x1x3
OG. Super chill tonite, harkening back to the days before THE OPEN took the gym by storm.
Behind the neck JERK: 3RM, -5%, -10%x3
330×3
319×3
308×3
HBBS, 10RM, -5%, -10%x10
363×10
330×10
308×10
Behind the neck push press, 8RM, -5%, -10%x8
220x8x3
Little benching and some fat bar chinups to finish er up
I'm sorry I won't be in the Oly class this cycle. Learned/learning so much from Frank and the continuity of his oly cycle made a huge difference in my lifts.
On that note, worked on meet prep at Crossfit 619 tonight. Can't speak for their classes, but the owner, Chris, was cool and very accommodating — even lent me his socks.
Warm-up x3
15 air squats
10 push ups
All kinds of stretches
Then a whole bunch of warm-ups for each of the following
HBBS
85% 75kg x 5 x 1
C&J
80% 55kg x 1 x 5 – these felt light but not getting down enough on the jerk
Snatch
70% 35kg x 2 x 5 – (pause at knee on 1st) also light but bar path not consistent
Press
85%?? X 3 x 1
Worked up to 32kg x 3 x 1
34kg x 1 PR moved fast
36kg F
3 rounds
12 GHD sit-ups
12 wall balls 14# 10'