CFSBK out for a jog last Saturday
News and Notes
- OG JUNKIES REMINDER: Open Gym is happening in both locations tonight! Disperse yourselves accordingly and enjoy the extra space!
- Happy birthday, Nelson E.!
Two More Chances to Sign Up For Strength Cycle!
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday May 18th – Friday July 10th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
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D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | THIS OPTION IS FULL
Each cycle will culminate in a CrossFit Total on Sunday, July 12th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
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2012 American Masters Championships 70+ Men
Taking an Honest Look Catalyst Athletics
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
Add 5-10 lbs to last week. Then, drop weight and perform a heavy set of 5 front squats 5-10 lbs heavier than last week. Should be at or close to 5RM territory.
Post loads to comments.
e6/8
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6 Rounds Not For Time, or 18 Minutes:
5 Dumbbell Bench Press, as heavy as possible
10 Hard Strokes on the Erg
Goal on the erg is to see the lowest split possible.
Post heaviest set of 5 and lowest split to comments.
Laterpost from 7:30 yesterday with KHarpz and Ro
Worked up to 235 on the Perf CJ combo
135×5, 155×3, 185, 205F (powercleaned it but didn't ride it down well and ended up on my butt), 205×3, 235.
This is 10# off my PR CJ. AND… shout out to Whit with the switching of the feet idea because I started shooting my right leg forward and it feels much more stable, like I'm able to get lower on the jerk than before.
13:58 on the run. I was following some folks the whole time to keep my pace. I find running without a watch or timer I am terrible at keeping a pace, so I just follow someone else's!
Good luck to all the Brooklyn halfers tomorrow!!!
6am with Nick doing Saturday's workout.
I never come in on Friday but I am in Vegas for the next five days so I had to get my squat on. Not nearly as sore from the 2 mile run as I thought I would be. Just a little tight in the calves and ankles.
Hit heavy 5 in Low Bar at 265#. Still moving well with no real issues.
Hit heavy 5 in Front Squat at 215#. Elbows kept dropping but I was able to stand them up okay.
NFT WOD
Bench Press: Used 75s for the first set and 80s after that.
Row: Best split was 1:21 and worst was 1:24.
OMG 6 AM is SO EARLY. I don't know how you regulars do it. At least I didn't hurt myself. Last time I did 6 AM I was so out of it I hit myself in the chin with a barbell during warmup.
Squats: 180×5, 160×5. This is getting heavy.
Best complete round in the accessory work: 45# DB (left arm only, obviously), 1:37 erg. I also added an impromptu one-arm farmer carry once we figured out that the only pair of 50# DBs was at 608. I wonder whether I could have done one full set of 5 (I made 4, failed the 5th) had I not just carried the damn thing across the street!
6am with McD and Nick – Thursday work
Perf. C&J:
95×2
135×2
175
185
205
185
185
Jerk felt crisp and quick today – which is unusual for me. Hit 205 cleanly but chose to stop there and actually drop back to 185 for a couple reps to try to ingrain the good footwork while I had the chance. North of 205 is where it's heavy enough that the wheels start to come off.
2 mile run: 13:38. According to McD the 4 big lap route is a little short of 2 miles, so I'll guess I was running a little over a 7:00 mile pace. Perfectly happy with that.
6am. BSQ 240x5x3. I appreciate everyone clarifying (screaming) the fact that squatting requires an individual to just stand up. It worked, I hit all of my reps. NFT work: 75# and 80# for the bench. The erg piece was interesting and actually fun. Got as a low as 1:24. A very different approach required for this objective compared to erg'ing for calories.
BK, you're welcome.
7am with Mcd and Nick
HBBS 180x5x1 that's a new 5 rep PR for me.
NFT work… 35# dbs and 1:42 was my lowest split on the erg.
@MattyChm I'm off to vegas this weekend too!
Allie B and I need a sound board for her school's spring musical — anybody have a soundboard/mixer we can use? Ideally 16 channels, but we will take what we can get.
Oh, and if you didn't know, Alile teaches at a fantastic school in East New York and her spring musical is the talk of the town.
Hit me up at chrishabetler@yahoo.com or 617-913-8366
Did FSQs today: 200x5x3 (finally back to the weight with which I began this cycle; thanks illness!).
FSQ
185x5x3
Chins
3×5
Away-from-CFSBK. Back squats: 275×5. Front squats: 225×5. Failed at 280 2 weeks in a row. 275 felt easy today. Conditioning: heaviest DBs on hand were 50#, so I scaled up to 15 reps each round which was still too easy. Managed 1:19 for 4 rounds and 1:18 for 2 rounds. That :01 second was amazingly hard to achieve.
Sometimes the energy at OG is juuuuust right.
Snatch, Max
220
242
264
275
286
297
310**PR
CJ, Heavy
220
264
310
332
354
365
**307KG total. 7KG PR total.
pause at knee snatch pulls
321x3x3
Great Oly crew tonight
Had an hour which flew
Snatch
Made some bigger jumps than usual
35kg (first time going directly to 10s)
40kg
45kg
50kg – gave up
47kg 3 misses ugh
45kg (46 is my best and 45 felt easy tonight)
C&J
45kg
55kg
65kg missed jerk (65 is my best c&j, 70 isn't best clean)
60kg
Need to work on getting down on Snatch *no matter what*
And punching up and back and *head thru* on Jerk