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.
e4/8
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AMRAP 5 Minutes:
5 Power Cleans 135/95
10 Push-Ups
Rest 5 Minutes
AMRAP 5 Minutes:
10 Pull-Ups
20 Squats
Post rounds and Rx to comments.
Hello from Kabul, Afghanistan!
Over the last few weeks, David has been emailing with John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. He wrote David to say that he and his team love CFSBK’s website and workouts. Some edited excerpts from his emails are below:
“Physical fitness is a critical part of our ability to perform our mission, and we have truly enjoyed the challenge that your workouts provide.
Our workout group is truly multinational with members from Australia, England, Germany, Czech, France, Poland and many more. We are a mixture of Coalition Service Members in support of Operation Freedom Sentinel, Afghanistan. I took over as group leader in January when the previous group leader rotated home, and have been using the site since then. I found your site while searching for a good solid program to follow. Being from New York and having a best friend who lives in Brooklyn, I was drawn to your site for its professional, challenging, and complete workout program.
Your workouts provide an opportunity to unite in fitness, build friendships, and continue to push ourselves to be better members of our unit.
Attached is a picture from [last Friday]. Every Friday, we do a Hero WOD in order to bond and reflect on those that paid the ultimate sacrifice both home and abroad so we can enjoy our way of life. Today we did “Blake,” in honor of a U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon killed 21 Sep 2010 in Zabul province Afghanistan. Last week, we did “TK” in honor of MAJ Thomas Kennedy, a very close friend, killed on 8 AUG 2012 in Kunar province Afghanistan. It enhances the workout and allows time to properly reflect.
Several of us are also an active member of Team Red, White, and Blue. I am an active member of the West Point, NY Chapter here in Kabul. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. It is an amazing organization that reaches across all of society through physical fitness.
Although I have not been to your box, I look forward to one day thanking you in person when I am back in NY. Please keep up the great work, and know that your posted workouts are truly appreciated by us.
_____________________
Give John and his team a shout out in the comments!
John – that is so awesome, makes me proud to be a member here at CFSBK. Thank you for your service and your courage and hope you make it in here when you're back in New York!
Hell yeah John & crew! Keep up the amazing work and can't wait for you to visit one day.
John – wishing you the best. Looking forward to seeing you in BK!
John and co.: that is all kinds of awesome. Looking forward to squatting with you in the future.
John and company — it's so cool to hear from you guys and I hope you will post your workouts here in the comments so we can cheer you on from afar. Also definitely stop by when you are in Brooklyn!
John & team, thanks for sharing your story. it is amazing to hear that our little community is not so little. keep up the good work and godspeed.
John and Co thanks for sharing your story! Hope you all can come to CFSBK in the future!!!!
6am
LBBSQ
230# and still moving well.
WOD 1 of 2
6 rounds even Rx'd. Touch and go the whole time and didnt let go of the hook grip at the top of the movement. Push ups were rough after the second round.
WOD 2 of 2
4 rounds plus 5 pull ups. Pull ups were all unbroken. Squats were slow and steady.
John and the Kabul Crew! So excited to know that we are doing the same workouts on the other side of the globe! Thank you so much for your service.
First, to Lieutenant Colonel Nawoichyk, great to hear from you and thanks for your service.
Second, remember to sign-up for Get Fit or Be Hacking at https://www.crowdrise.com/getfitorbehacking/ if you plan to compete on Saturday!
Third, this is a video of step-dad on the punching bag. He's a year shy of 70. I am posting this because it's awesome. https://www.facebook.com/misslmk/videos/10153147766476066/?pnref=story
John and crew – the world is indeed small! Thank you so much for your service.
Hi John and crew! Great to see that SBK is all over the world!
I saw a better doctor yesterday than I did the first time (mucho thanks to Bethany and Erica for recommending him) and he informed me that OF COURSE my wrist hasn't healed because I've been wearing the wrong kind of brace for 6 weeks. That's the bad news, the good news is that hopefully 3 weeks of wearing the right brace (and wearing it all the time, not taking it off for class like I had been doing) will put me on the right track.
Squats: 135x5x3 with the safety bar. As Jeremy let me know, this feels more like a front squat than a back squat and I took the weight down accordingly. OMG this was heavy! I think I will add only 5# next week.
WOD, one-armed bandit edition:
5 left-side DB hang power cleans, 35# (maybe should have gone 40)
20 situps
4 rounds + 4 situps.
10 left-side Russian KB swings (getting overhead with one arm was wacky!) 16kg
20 squats
5 rounds + 4 KB swings.
PS, as annoying as it is how much I can't do right now, there is nothing like the waiting room at an orthopedist's office to make me appreciate what I CAN do. I can still run and squat and hell, I can WALK. I'll take it.
Thanks for your service, John and Co., and thanks for checking in here in Brooklyn.. Always appreciative to hear how wide a net we cast. Hope to have you in class one day.
6am. Grooving my double-unders before class. Did 2 sets of 40 which is significantly better than recent exposures in workouts. Need to continue doing this until sets of 50 are no big thing. Back squats: 250x5x3. Been a bit sick the past few days. This weight felt heavy. Metcon 1 Rx: 6 rounds + 8 push-ups. All cleans were touch-and-go and unbroken. Push-ups were done in 2 sets from the start: 6-4, 6-4, 6-4, 6-4, 5-5, 5-5, 4-4. Metcon 2 Rx: 4 rounds + 8 pull-ups. Forearms were lit up after the first metcon, but it was the squats that were the limiter.
So cool to hear that the long arm of CFSBK reaches all the way to Afghanistan. Thanks for sharing John (and David). Makes me feel a bit more connected to that distant land to know that there are folks there doing the same workouts we're doing.
6am. I threw in some wall kick-ups during the warmup and on one of them, I managed 5 or 6 seconds inverted with my feet not touching the wall. I just have to do a little better on controlling the actual kick up to do these totally free standing.
Back squats 195x5x3. This is a 10 lb jump from last week and moved well. I feel good about continuing to add weight and I'm really liking the performance squat programming this cycle.
Metcon 1: 5 rounds plus 2 power cleans at 115lbs. This was a pushup workout for sure. I did the first set unbroken, the next three 6-4 and the last one 4-4-2.
Metcon 2: 3 rounds plus 3 pullups. I wasn't linking the pullups together very efficiently today and they felt rougher on my hands than usual for some reason. Those two things are undoubtedly related.
Greetings to John et al in Afghanistan. I hope the CFSBK workouts are the most exciting things you experience while you're there.
This is a REALLY DUMB question, but I am suddenly wondering whether there's another reason squatting the safety bar felt so much harder than squatting the same weight on the regular bar…
…DOES the safety bar weigh 45#? It's certainly bulkier-looking than the regular bar…
Stella – the safety bar weighs 70#.
John and Crew, so great to know that CFSBK is a part of your lives. Would love for you to visit us one day. Thank you for your service!
Lbbs 300x5x3
WOD 1 – 7 rounds plus 2 cleans
WOD 2 – 4 rounds plus 1 pull up
A proud salute to Lieutenant Colonel John Nawoichyk and all the men and woman serving out there!
John & Co. THANK YOU for your service! Be safe and we hope that you guys come home soon! Looking forward to having you in Brooklyn USA!!!
Hello CFSBK'ers
The Supportive housing organization that I work with – Brooklyn Community Housing and Services, BCHS – is holding a fundraising gala this evening. http://www.bchands.org/events.html
I have a couple of extra tickets. If anyone out there is interested in learning more about supportive housing and how it benefits the residents, our community, and our world, hit me up with an email at rgreenspan (at) me (dot) com no later than six pm.
Richard G.
G'day, John and crew in Afghanistan. Come back home safely – families and friends are waiting. And come work out with us in Brooklyn.
Noon class
FSQ
165x5x3
Felt light. Moving up.
WOD Rx'd
6 + 3PC
4 + 3 Squats
Oof.
OMFG I'M SO DUMB.
So…I was actually lifting 160, not 135. DUH.
John and crew; that is so awesome! Stay safe and come visit!!
Crossover Symmetry and much mobz.
You guys!! I got 60 consecutive DUs'!!
Nooner with Arturo and McDowell.
WU
3RNFT
16 x rev lunges (15# plate for two rounds)
12 x hollow rocks
5 x strict T2B (did ring rows for the first round then realized I would have plenty of opportunity to practice these later in the WOD)
LBBS
45 x 5
135 x 4
165 x 3
190 x 1
200 x 5 x 3
REEEALLY focused on pushing my knees out today. Fun and pretty amazing to partner with DO and Juan… Never thought that would ever be in the realm of possibility!! Lol.
WOD
5 mins AMRAP
5 x power cleans (rx'd at 95#)
10 x push-ups
4 rounds, 5 x power cleans.
5 mins rest
5 mins AMRAP
10 x ring rows
20 x air squats
7 rounds, 10 x rr, 2 x squats
Man, those push-ups went away fast! Managed to keep them all strict but wow. Couldn't organize touch and go power cleans after the first round, as they are a work in progress at heavier weights, but the push-ups were definitely the worst part of this workout.
Fun times, though 🙂
John and co., Thank you for reaching out to David and letting us know that our community is even a little larger than we had thought. We look forward to your safe return and to working out with you at CFSBK!
Noon w/ Coach McDowell & Ro
Squat: Performance: LBBS:
250, 245, 245
Not feeling great today, so I backed off. My right knee is still "crumbling" inward on the last reps. (I also almost killed myself with a seriously unbalanced load, but was saved by Henry and Joe)
WOD:
Still can't do cleans, so used dumbbells. My biceps were toast. I went home and cried.
To Lt.Col. Nawoichyk, respect, sir. Always.
I'll tell ya, seeing that posy from John and his company was so awesome. Really made my day!
5:30 class with McDoah…. Get it? Heh
FSQ 138,185, 225x3x5 for a second week in a row. My 1rm from awhile back is 245 so I'll go up 5 lbs each the next couple of weeks. It feels heavy but I think it was also bc of my super tight hip flexors today.
WOD 1 finished 7 rounds on the spot rx'ed
The cleans were right in my range so did all cleans unbroken. Did the first two rounds of push-ups unbroken then broke the rest up into 2 sets.
WOD 2 finished 5 rounds and 7 pull ups of the 6th round.
Did the pull ups unbroken butterfly. It's taken me a while to get them but I love being able to at this point.
The squats got exhausting after. Few rounds but just kept moving.
I really like this 2 shorter WODs with a rest in the middle.
Cheers to the folks in Afghanistan! Stay safe & hope you come workout with us soon!
Front Squats 3X5 95#, super hard and my technique was terrible. I know it was my mental state that was affecting the challenge of these squats. Self-doubt is a bitch! I definitely will do better next week.
1st AMRAP: 5 rounds even, but I did a total of 6 pushups from the knee. Strength just wasn't there anymore.
2nd: 3 rounds + 10 kpu + 7 squats. Had to take a lot of rest for the pullups. Broke them up in 5's, then eventually 4+1…
KLove and I felt it would be apropos of Murph to take a relaxed mile run as a cash out.
Performance LBBS 3×5 @155#. These felt great, but JB said I'm still bent a bit too forward (my issue with all squats).
WOD 1: Rx 4 rounds + 11
Cleans were touch-n-go the first two rounds, but I had problems resetting the hook grip each time at that weight. Singles on the last round. Lost my pushups quickly and no repped my self a couple of times, but kept them strict.
WOD 2: Rx 4 rounds
Pull-ups were better than on Sunday. I know I could have gone faster on the air squats. Btw, so happy these were air squats! I read the WOD last night at 12:01 and swore I read back squats!
Leisurely mile with Allie.
Stella, that gave me a good laugh!
Thank you John and Company for serving our country!
John,
Front leaning rest positon, move.
Its not everyday you get to say that to a field grade officer.
Stay frosty LTC. Nawoichyk
RLTW
Lieutenant Colonel Nawoichyk and team — it is so cool to hear about how CrossFit and SBK's programming have been beneficial to you. I recently spent an afternoon on board the USS Essex with a close family friend and Navy Commander who is preparing to deploy with his fleet for the Middle East in the coming weeks. That visit made a powerful impression on me. I admire your bravery, thank you for your service and wish you a safe return home.
Today I made it 15 min early to 10:30 class… Failure.
On the plus side I still managed to get a workout in today albeit on my own, and I had a great return to CrossFit workout last night. Feeling super rusty. Got my work cut out for me, but it's a good feeling to have something to work for. And so it begins. Again!