Regionals for the 2015 CrossFit Games begin in exactly one month! If you want to geek out about it, get more details here.
- Happy birthday, Yoshi S.!
Wondering Where to Go This Weekend?
We’re hosting the Starting Strength Seminar this weekend, but because of the new space, we don’t have to close down the gym as we have in years past (!!!). Here are all the details you’ll need today throughout the weekend to make sure you’re in the right place.
We will have an alternate check-in method over at 608, so check in there!
Friday Evening (4/17):
All morning classes will run as normal.
597: Starting Strength Seminar 5-9pm
608: Open Gym 5:30-8pm | Strength Cycle
Saturday (4/18):
597: Starting Strength Seminar 8am-8pm
608: Normal Group Classes 8-2pm | Comp Class 2-4:30pm
Annex: 10am Yoga | 11am and noon Active Recovery are CANCELED
Sunday (4/19):
597: Starting Strength Seminar 8am-7pm
608: Normal Group Classes 8-2pm | Open Gym 6-8pm | Teaser | Gymnastics with Ken
Annex: 9am Kids Club | Strength Cycle | 11am Active Recovery is CANCELED
Friendly Friday Reminders
- FISH. For those of you who love local, wild-caught fish delivered straight to your favorite place on earth (aka CFSBK): Our former fish supplier left the CSA business, so we’ve found a potential new partner: Big City Fish Share. We posted deets about it on Wednesday, but if you’re INTERESTED, or have questions, please email Michele at mignyc [at] gmail.com TODAY.
- OLYMPIC LIFTING. For those of you who want to crush your Olympic lifts at 7am (or noon, or in the evening): Coach Frankie Murray is introducing a new 7am cycle, which starts on April 27th. Details here!
- ACTIVE RECOVERY IS CANCELED. For those of you who enjoy getting supple and loose-limbed on the weekends: AR is CANCELED this weekend, on both Saturday and Sunday due to the Starting Strength Seminar, but check out Yoga for Athletes at 10am on Saturday instead!
- CHILDREN. For those of you with kids who might enjoy some CrossFit action: We’re launching CrossFit Kids and CrossFit Preschool NEXT WEEK, and registration spots are filling up fast. Details here!
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Centuries of Italian History Are Unearthed in Quest to Fix Toilet The New York Times (not The Onion)
Daniyar Ismayilov Snatching 156kg
Saturday's Programming
Fitness: Back Squat 3 x 5 Linear Progression
Add 5-10 pounds to last week's exposure.
Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RM
Heavier than Wednesday but light enough to not be a true 5RM until at least a few weeks into the cycle. Then, drop weight and perform a heavy set of 5 front squats. Add about 5-10 pounds to last week's exposure.
Post loads to comments.
e2/8
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As Many Rounds as Possible in 7 Minutes:
3-6-9-12-15-18-21…
Add 3 Reps per round of:
Dumbbell Hang Power Clean
Burpees
Post reps and Rx to comments.
Fun comp class yesterday.
BBG
1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
135-185-235-255-265 – These felt good and fast.
2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
135-185-225-255-275 – Still working on getting under these, but they've felt better than in the past.
Strength/Skill
1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips – rest 90 sec.
Did 5+10, 5+8, 5+4, 5+2 – the kipping dips got real tough by the third round. Felt this hard in my chest. Fun though.
1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.
135-185-205F-205 – These are different, so I'm glad I'm finally working on them. Came too far forward on the final rep of the third round and couldn't complete the rep, so really tried to work on form for the final round.
Conditioning
7 rounds of:
200m Run (absolutely all out effort)
1 Legless Rope Climb 15′
7 Hang Power Snatches 135/95#
Rest 1:1
Subbed leg-filled rope climbs for the legless ones. I used to be able to do legless climbs, but haven't done them in about two years and need to work on them again.
1:43-1:41-1:41-1:44-1:45-1:44-1:50
Glad I stayed consistent on this. Snatches were all unbroken. Rope climb felt good.
Coaches were kind enough to let me pair tomorrow's squatting with yesterday's box jump-overs and ring rows (because I would have had to modify everything about tomorrow's WOD but nothing about yesterday's).
Squat: 175x5x2. This feels heavier than this weight used to. I know that's normal but it's still unsettling!
5:23 on the WOD. Thank goodness for ring rows, so I can still do some kind of pulling. I miss chinups and pullups so much!
PS: YAY SHOWERS. I did a test run today to see what time I'd get to work if I used the gym shower instead of going back home. Although I'll probably still go home to shower most days, this does mean I can take 7 AM class on days that I have 9 AM meetings, which means I won't have to be a surly pain in the arse when a coworker calls a 9 AM meeting. Thumbs up!
Noon class today with Fox.
Did 155lb squat cleans for the EMOM work. I keep making the same mistakes over and over again on the clean – too fast off the floor. Thanks to Fox for the tips!
Forgot to note my time on the WOD.
On May 2nd, at CrossFit South Brooklyn, there is an amazing fitness and coding competition – "Get Fit or Be Hacking"- taking place to raise money for The NYC Foundation for Computer Science Education ("CSNYC"). This is an important cause. I hope you'll join us to do some burpees and push-ups (and maybe a little coding?) to help expand computer science in NYC.
CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC, a 501(c)3, is supporting programs (all non-profits) in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities.
The event starts at 2pm. People can choose to both code and workout. Alternatively there's a choice to "just" sweat for this great cause. Choose what's best for you when you register, which you can do at https://www.crowdrise.com/getfitorbehacking/.
Questions? E-mail me at Rob Underwood at runderwood5(at)gmail.com
Rob U
6am. Back squat: 265×5. Front squat: 225×5. Both moved well. Metcon @ 45# DB (exactly 45% of bodyweight): got through the round of 15, 18 hang cleans + 6 burpees. Moved steadily on this one. The DB cleans were all unbroken and felt good up until the round of 18 where it was a serious mental struggle to not drop the weights. Burpees were a bit slow as usual, but I kept moving the whole time which was my goal.
Great to lift at the new space tonight at OG
Snatch, Max for the day
286X
286X
286
296X
**Lower back feeling a bit sore from a very high volume week. Ill take the 130kg for now..
Clean and Jerk, Max for the day
352
2 sec Pause HBBS, 3RM, -5%x3x2
385×3
375x3x2
Clean Pulls, Heavyx3x3
402×3
422×3
Nice to be home and to see so many of you guys the last couple of days.
Yesterday I wandered in and was able to take Oly Class
Snatches up to 98# (100%)
C&J up to 123# (85%)
I've been practicing Oly Lifts on my own for about a month, so it was great to have Frank's eyes. I've been having a hard time pulling under the Jerk. Frank had me do some deep lunges in a split jerk position very slowly. I went for the Jerk again and it just clicked. Magic.
OG tonight
MU practice
Snatches up to 98# had one at 103# that felt awesome and I just didn't stand it up — it's there..
Handstands
Lots of lacrosse ball on the perfect little ledge in the new gym space
Feeling pretty strong — even with no sleep and very little fuel… hope the anvil doesn't drop!