Fitness: Front Squat 3 x 5 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week’s exposure.
Post loads to comments.
e2/8
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Performance
Every 4 Minutes for 5 Rounds, perform:
20/15 Calorie Row
10 Handstand Push-Ups
Fitness
Every 4 Minutes for 5 Rounds, perform:
20/15 Calorie Row
12 Push Presses 115/75
Each round should be a sprint and be complete by about the two-minute mark. The goal is unbroken handstand push-ups and push presses. Scale volume and/or load in accordance with this intention.
Post times and Rx to comments.
One of the OUTWOD participants getting it overhead during Saturday’s workout
- Nishi R. PR’d her marathon this past weekend with a time of 3:43—which means that after years of milling around the four-hour mark, she cut 15 minutes off her time in the last year post-baby and starting CrossFit. Congrats, Nishi!!
Interested In a New Fish CSA? Read On!
Our former fish supplier left the CSA business, so we’ve found a potential new partner: Big City Fish Share.
Before we move forward, we need to determine how many fish lovers would be interested. Approximately 15 sign-ups would be required to get the program rolling. Please note this is a weekly, not monthly, CSA.
Details:
- Super-local (NY waters) small boat fish, all sustainable species
- Weekly drop-off on Saturday mornings
- Minimum commitment is just four weeks
- Shares available in one or two-pound increments
- Around $17/lb (this is a great price for local, wild-caught fish)
- Easy to pause your share for a week where you can’t make the pick up
If you’re INTERESTED, or have questions, please email Michele at mignyc@gmail.com by this Friday (4/17).
Introducing: The 7am Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray
Both the Noon and PM cycles of the Olympic Lifting Program are running, and started this week. If you were on the fence, you can still sign up. But we’re also introducing the 7am Cycle, which starts on April 28th! Details below:
7am Cycle
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 – 6/5/15
REGISTER HERE
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later
Noon Cycle
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.
Tuesdays and Thursdays 12-1:30pm from 4/14/15 – 6/4/15
REGISTER HERE
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
PM Cycle
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.
Mondays and Wednesdays 8-9:30pm from 4/14/15 – 6/4/15
REGISTER HERE
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.
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What’s the most interesting/funny/smart/moving thing you’ve read recently?
Quick make-up from yesterday:
Front Squat – 3×5 at 315
Did this on the lighter side as a recovery squat after Monday's crazy 4×10 back squats. Definitely felt dead in the legs for a lot of it.
Conditioning – rowing and HSPU
Felt good. Went unbroken and strict on the HSPU. Went crazy all-out on the last row and ended up moving the erg a foot (by accident, I swear!). Didn't really pay attention to time, but I think I finished each round before 1:20. Liked this one.
6am with McD and Ro
Perf. Back Squat: 3×5 at 285. These felt exceptionally heavy today – not sure why. Maybe I didn't get enough sleep.
Pef. Metcon: I thought the best time was 1:18, but after talking with BK I'm thinking it might have been 1:28. Worst time was over two minutes I think. I wrote 2:01 on the board, but I forgot to look at the clock for a while after finishing the HSPU and by that time I just had to guess at how many extra seconds had ticked off.
Skipped the cash out to get to work on time, but hopefully I'll start taking advantage of the showers next week – and posting shower PRs.
6am with McDowell and Arturo
LBBS: warmup – 45×5, 95×5, 135×5, 165×3. workset – 180x5x3
Probably should've skipped the warmup set at 95, but otherwise moved well. Finally starting to get some of my squat strength back.
WOD: For whatever reason, I thought this was 4 rounds and was very disappointed when after round 3 Alex pointed out there were still 2 more rounds. Started out at 73 for the first 3 rounds and then I scaled down to 63 since my arms were getting very fatigued. Rows took 43-46 seconds.
Exciting to see a morning Oly cycle! I might just have to sign up for it…
Just got the results of by annual physical. All good. THAT'S WHY WE DO CROSSFIT!!!
I should add that there was no assessment of my mental health – which is certainly of greater concern.
Went to 6am today to pay a visit to the class that was a big part of the impetus for "Get Fit or Be Hacking."
Squats – partnered with Scott. We both did 3 sets of back squats at 240.
WOD – partnered with Linda. Given how hard 3 sets of the strict press at 95 went Monday, I was worried about 73 on a burner. Linda is a superior athlete and was at my heels the whole time!
Speaking of "Get Fit or Be Hacking," remember to register! A couple things to keep in mind:
– You can do coding + fitness ("Rx") OR just the two WODs ("fitness")
– You do not need to register on a team right now — we can place you on a team FGB style if you'd prefer. Register individually if you'd like to be put on a team
– The event is open to everyone, not just CFSBK members (and not just coders)
– We're going to have a ton of fun and have beer
– Register at https://www.crowdrise.com/registration/event_options/6749
– This is for a GREAT cause.
Did I mention beer?
Rob
6am with McD and Ro
Back Squat: 255# x 3 x 5 today, up 10# from last week. Felt crisp and smooth, may try for a slightly bigger jump next week.
WOD: I solidified today that I like rowing for calories way more than meters. Tried to keep my calories per hour around 2500, and did all of the HSPU's strict and unbroken. My splits:
Row, Total Round
:42, 1:15
:35, 1:09
:33, 1:07
:33, 1:10
:40, 1:20
Jay:
Glad to hear your good health report. The mayhem becomes you! Now, … if you want … I can assess your mental health….
6am w/ McDowell and Ro
FSQ: 195x5x3
Metcon: Best: 1:20-something, Worst: 1:40
Sandbagged the row the first round and then kept the cal/hr between 1550-1650 for the proceeding rounds. Strict thru 3 rounds, kipping the last 2 rounds.
Todays work out yesterday
I didn't BSQ last cycle so it feels like i am starting all over.
3×5 @285. 10lb jump from last week. may go to 300 next week.
Metcon:
As usual it is always fun working next Matt Katz. we basically looked like the doublemint gum twins getting off the rowers at the same time and finishing the HSPU at the same time. I also pulled for 2 calories a couple of times which was interesting.
Fastest time 1:09
Slowest time: 1:18
(I think my first attempt at a comment went into the ether. Damn computer code)
Did 6am for the first time in a while to be with the class that was part of the inspiration to create "Get Fit or Be Hacking" — lots of tech folks at 6am.
Squats with Scott. We both did 240 for 3 sets. Trying to keep the weight up for inevitable Strength Cycle return.
Thought about 95lbs for WOD but after the grind that was 3 sets of 12 reps of 95 on the strict press on Monday chose to do 75 (73). Partnered with Linda who was on my heels the whole time.
Cash out? I did it, but as they say here in Brooklyn — "I got your cash out RIGHT HERE!"
And speaking of "Get Fit or Be Hacking", which is two weeks from Saturday, I wanted to mention…
– "Rx" is coding + fitness; "Fitness" is just the two WODs – no coding required!
– The WODs are designed to be accessible to non-CFers. So everyone is truly welcome to participate
– We've created a "scaled up" version of the work-outs for folks who want a bigger challenge
– You do not need to create or choose a team to register. If you'd like to register as an individual do so and we can place you on a team, FGB style.
– We're raising money for a great cause – Helping kids in disadvantaged school communities learn computer science!
– If you can't participate, donate!
– This is going to be a lot of fun! We'll have beer!
– Did I mention the beer?!
– Use the coupon code CFSBK to drop the registration fee to $10
Register today at https://www.crowdrise.com/registration/event_options/6749
Rob
6am with Arturo and McDowell. Back squats at 180x3x5. These felt great today, surprisingly. Maybe I'll add 10 lbs next week. Overall, I'm really looking forward to the squat work this cycle. I feel like I should be able to squat more than I do, given my weight and how much I move on other lifts, so I'm hoping to remedy that imbalance somewhat.
I did the fitness version of the metcon at 115lbs. This seemed like a stretch, but I got through all five rounds without having to pull weight off the bar, so I'm calling it a victory. Fastest round 1:37, slowest 2:37.
fiiiiiiiiish!
folks, the fish CSA is truly fantastic. if you are concerned about committing to fish every week, i can help you find someone to split a share with. that way you can alternate weeks.
A fish CSA and a 7am Oly Lifting cycle?! This is an amazing day.
7am Olympic Cycle is the greatest addition to our schedule in quite some time. Sign Up!
Squatted Monday after class since I was getting tattooed on my shin and can't squat today.
BSQ
205x5x3
Thanks to everyone who has sent me cool articles today! If you don't want to post them here, email me! katharine [at] crossfitsouthbrooklyn.com
GAH just when an Oly cycle I can do opens, my stupid wrist still doesn't work! I am seeing another Dr. about it but not for another 2 weeks 🙁
Finally bit the bullet and signed up for Hail to the King yesterday. I ended up going with the Knights division – I don't have HSPUs (which is listed as one of the movement standards), need to put in a lot of work to get there, I think, and the idea that I might spend part of a workout DQ'd on my own account is not cool. Plus, I did the first WOD with Karl a couple of weeks ago as a test and it was a total burner! Psyched for this!
My answer to the QOD is "Clothes, Music, Boys," by Viv Albertine. Viv grew up in North London, formed an early punk band with Sid Vicious, played in the Slits (who are easily one of my favorite bands ever), made videos and did film work for the BBC, beat the shit out of cancer, became a mother, raised a kid, and then got back into music later in life after a couple decades away (and released a really great album a couple years ago). Her story is frightening, hilarious, sincere, touching, and very moving.
HOLY CRAP i need to read that.
Excited about OLY in the AM. Also excited about CF Kids. My opinion is that everyone should sign up for everything to capacity.
QOD
Im almost done with "The Story of the Human Body" which starts out talking about the physical evolution of our species then goes into all the problems with mismatch diseases and "dysevolution" we're experiencing post agricultural/industrial revolution. It's good. However, while it's not reading, I've scoured the internets hearing as much of Christopher Hitchens as I can the last couple months, and he is all of the adjectives mentioned above.
Just now..
Snatch
36kg (80%)x3x5 consistent
C&J
52kg (80%)x1x2, 54kgx1x2, 55kgx1x1 light
HBBS
65kg x5x2, 70kg (80%) x5x1
Press
30kg x3x1, 32x3x1 (95%)
Almost took a nap instead. Very little sleep. These felt good considering.
7am class was good, pushed self beyond originally anticipated limits, friendly banter with good people, etc and etc. But the post 7am shower with that organic free range pastured fancy shampoo and conditioner was AMAAAAAZING! Oh man, you guys have to get in there.
Best book I've read thus far this year: Indivisible by Four by Arnold Steinhardt, who was the first violinist for the Guarneri String Quartet. He's a warm and witty writer, and it was fascinating to me, an amateur musician who performs with a very large group, to learn how different life is for a performer who is as virtuosic as a soloist, but who performs with a very small group.
If you're not into classical music, you probably won't care, but I unreservedly loved it and recommend it to anyone with even a passing interest in chamber music.
(no subject)
Charlie Nagle
to me
0 minutes agoDetails
Linda you should DEFINITELY sign up for Oly Cycle. Do it now!!! So great that we are offering this. Also, very excited about fish; yay!
Crossover Symmetry.
DU practice.
10am class.
LBBS
45 x 8
95 x 5
135 x 4
165 x 3
190 x 5 x 3
Used my belt for the last two work sets. I hate to start using it this early in the cycle but wow, it made such a huge difference today.
WOD (Fitness)
15 cal row, 12 push press @75#
1. 1:32
2. 1:35
3. 1:44 (9,3)
4. 1:59 ( womp, womp)
5. 1:52 (7,5)
It seems that resting at the top took more time than dropping the bar and cleaning it back up, somehow. Really tried to focus on pacing myself for the row, but looking at the difference between the first round and the fourth round, I may not have done such a great job of that! Breathing was the main problem today. I also find it hard to push hard on Wednesdays as I never sleep much Tuesday nights due to my schedule. I may need to switch things up.
More DU practice…
@David, if you actually want to read some Hitchens, I highly recommend "The Trial of Henry Kissinger." Love Hitchens or hate him (I can see both sides), this one is him at his best – and he couldn't have picked a more worthy target. It's a pretty quick read, too.
I've been reading a lot of material keyed to the 150th anniversary of the end of the Civil War and the assassination of Lincoln. A lot, if not most, of that material is interesting, thought-provoking, sobering, etc. A good example (because it's top of mind) is this article about the legacies of Robert E. Lee and Ulysses S. Grant.
Came to 7AM today for the first time in ages — mainly to observe first hand how many cool people come in the morning. From each long-lost buddy I encountered, I got this reaction: WHAAAAA are you doing here? Welp, I was there to squat and squat I did. Morning class, I'll be back.
Re: the fish share — gotta say that this was a major game-changer for me when we were doing it with Village Fishmonger. I went from someone who rarely ate fish to someone obsessed with fish. I feel like the shares allow you to get fish so fresh the thought of cooking it seems tragic. Consequently, last year I did a lot of ceviches, crudos and sushi type preparations. I really loved the novelty of figuring out what to do with the catch o' the day, because protip: nothing with fish is hard or time-consuming to prepare. Worst case scenario you roast it for 10 mins with some oil and serve with a sweet potato. Fish curry was also a fave. I'm excited about this coming back because I am not as excited about the idea of going to the store and picking out my fish. I much prefer mystery and adventure!
YAY! FISH CSA!
Being a part of the last fish CSA was a really great experience — fun to try new fish (and recipes) that I wouldn't normally pick out, and it made for a sustainable, responsible choice around my food.
And yes, for the variety of fish I'm sure we'll get, $17/lb is a great price!
Sign up, people! 🙂
***
In other notes, I am extremely sore from the past two days of training and woke up after 8 hours of sleep feeling like someone hit me with a truck full of sedatives.
Thanks Charlie! I'm 2 for 2 following your advice on CFSBK programs, so let the streak continue. All signed up for AM Oly!!
It'd be cool if you didn't use me (wrist wraps that aren't yours), sweat on them, and put them back in the shoes you got them from.
4:30pm Group class with McNoahell mybott
15 cals assault Bike
2 Rounds
10 Ring Rows
15 Squats
20 Hollow Rocks
HBBSQ
(45×5, 135×5, 185×3, 205×2)
215x5x3 Felt better than last weeks 210
Did the perfomance version of the Metcon with 2" deficit Strict HSPU. Finished every round except for the last with like :20-:30 of rest.
This felt oddly familiar…..
THEN I TOOK A SHOWER!!!!!
Couldn't agree more with Elisabeth!!
Shawn, once I finish the aforementioned book Im starting God is not Great by Hitchens, already bought it but thanks for the rec.
Hey folks! Only 2 spots left in the Sunday CF Kids preschool class. If you have any questions about CFK please email me janelle crossfitsouthbrooklyn . com. David and I are so excited to launch this program!
Front squat – 185x5x3 – Moved nicely; better than last week even.
Performance metcon: 1:07, 1:07, 1:08, 1:15, 1:25ish Rows were in the :36-:38 range. Did the HSPU kipped from the beginning. Fell off the wall on rep 9 in the last round, which cost me a few seconds.
Front squat, 5RM, -5%, -10%x5
352×5
336×5
320×5
Press Behind neck, 3×5
176x5x3
Assault bike tabata for 6 mins
Ab Wheel 4×10
Lots of sidewalk time.
HBBS: 250x5x3
WOD with front squats @95lbs. My legs were on fire for this and I don't think I was ever able to sprint.
@David: Early Hitchens is good. Post Iraq war, he lost the plot.
http://samirchopra.com/2011/12/17/the-decline-and-fall-of-christopher-hitchens/
Sat out in the sun for a while for my warm up. Loving the return of spring.
Played across the street today w/ Ro. Very cool space.
BSQT: 5×10 @ #75
Seated DB Press: 5×10 #15 #20 #25 #25 #35
14 min EMOM: 5 shoulder to overhead #75 (even) and 10 WB 14/10 (odd)
Fun little workout and surprisingly enjoyed the amount of volume in the squats today.
Great space across the street.
QOD:
The science behind CFKIDS articles in the seminar booklet has been so awesome. It really puts my teaching style into perspective and why I do what I do with my students and my athletes. It's given me a lot to think about in terms of altering our Phys Ed programming and working with the high school and the athletic director to make some important changes to their Phys ed curriculum to enhance their learning.
Can't wait for the seminar.
Performance LBBS 3×5 @145#
Fitness WOD. Row took about 53s which was considerably slower than everyone else. Did the first two rounds with 73#, didn't drop the bar, but had to break it up too much so dropped down to 63# for the remaining rounds. Did these unbroken except for a short pause in the last set to catch my breath.
1. 1:38
2. 1:55
3. 1:56
4. 1:38
5. 1:43
best looking snatch eva…
https://www.youtube.com/watch?v=BLBngZm1Jmc
carry on