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.
Dan G. taking on the erg
News and Notes
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Want to go on a first date on NBC’s Show, First Dates, produced by Ellen DeGeneres? The show is casting singles who are interested in going on a first date, and the show is specifically looking for fit and ripped applicants (feel free to make comments below about this bias). The show’s Casting Producer reached out to David to invite CFSBKers to apply. Learn more here.
- There is one cycle still open in the upcoming Strength Cycle! The A cycle for Beginners, which meets 7pm Mon/Wed and 6pm Fri, is still open. Sign up here.
- SATURDAY OPEN GYM STARTS TODAY FROM 2-4PM! Come get swole after your hangover subsides.
Bend, Stretch, and Mobilize This Morning
- Yoga for Athletes with Coach Whitney is at 10am.
- Active Recovery is at 11am and noon today with Coach David.
Catching Up With CFSBK Classifieds and Travel Gym Recommendations
- Are you people not traveling right now? Traveling soon? Check out our Travel Gym Recommendations forum. If you’ve visited a CF gym recently, don’t delay write about it today!
- Know of a good veternarian? Charlie posted looking for a new one. Share your recs here.
- Brian P. is leaving us for San Diego in July, and he’s selling a bunch of his stuff. Check out the list here.
- Jonathan C. is also leaving us for Chicago, and is looking to have someone sublet or take over his sweet lease in Brooklyn Heights. Get the details here.
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B.B. King, Defining Bluesman for Generations, Dies at 89 The New York Times
Forgotten Wonders of the Digital World: Second Life Atlas Obscura
Any recommendations in getting into SBK today? Thinking there might be street crossing trubs due to the BK Half? Thanks!
I don't think the BK Half will have street closings around SBK, it's more on the other side of Prospect Park.
Washington ave (at Eastern Parkwy), part of ocean ave, part of flatbush ave, parkside ave (btwn ocean ave & across to ocean parkway), and ocean parkway will be closed. Not sure what time until.
Here's a link to map: http://www.halfmarathons.net/course-map-nyrr-brooklyn-half-marathon/
As someone who is definitely fit, ripped and single, I am going to apply to be on this show. I assume that all of my scenes will be super shirtless?
9am class for some NFT love…
HBBS 205x5x3 felt totally fine, jumping to 225 next week.
No matter what I did, I couldn't get the erg to read below a brief glimpse at 1:17 on my first set. Tried a higher damper setting, lower damper setting, faster, harder pulls, whatever — touched 1:18 several times and that was it.
DB bench @ 60×5, 65×5, 75×5, 80×3 (F), 80×5 (PR!), 80×4 (F).
Skipped the 2nd half of the cashout to catch up with people, but I'm giving myself partial credit for running hill repeats yesterday…
Looking at the "First Dates" website… (morbid curiousity)
What makes you stand out? I have no limbic system.
Have a great weekend everyone!
8am with Fox. Performance back squats at 215. These moved well, one overly-rushed rep notwithstanding. These are moving well enough that I might jump to 125 next week. 185×5 on the front squats. I definitely need to work on my wrist and elbow mobility so I can grip the bar better on these.
I did all of the db bench presses with 65 lb dumbbells, which is as heavy as I've ever done them. My best split on the erg was 1:21. This was a fun way to row. I'd like to play around with this some more.
11am class after a fun morning of coaching
Squat
275x5x3
Felt good
DBBench
65-80-90-100-100
*heckle David for 110s and up!
C2 Split Test
1:17-1:18-1:17-1:16-1:16
Hit my lowest split by about 5 strokes in each time.
11am class with Whit and McDowell.
Squat PR
225x5x3
Some coaching from Whit helped make this easier and more comfortable. Looking forward to going higher for next week's exposure.
DB Bench
65-75-80-80-80
More dumbbells in the higher range, David! (How's that, Fox?)
Erg Split
1:24-1:26-1:24-1:28-1:26
Kept falling off the seat…
Inspiring 8am with Fox. Favorite quotes that set me up for an excellent day: "it's a privelege to be at the gym (it's a privelege to be in grad school, too)", "it's going to be hard every time from now on".
Didn't drink alcohol and ate really heathy the past 3 days in preparation of backsquatting 120# (my 1rm from iron maidens) today. I did it, but they were not low enough. I think this problem was coming from a point of fearing not being able to push the bar up and bailing/asking for a spot. Had I not been fearful, I would've done great. Lessons learned: it's gunna be hard but you can do it, being fearful solves nothing– just do it and if you really cant make it, be confident in asking for help. weightlifting = life
I totally would apply for that show if my job didn't entail interacting with middle school children whose eyes should never witness the typical dating debauchery I get into…
Lastly, as Chris H mentioned yesterday, I need a soundboard for my school's musical that he so kindly will be controlling. If anyone has one we could use to mix mics, let me or chris know! Allie.barsamian@gmail.com
Do we know if that need any one to go out with the fit and ripped singles? Who is paying by the way?
10am with Fox and McDowell
HBBS: 45×5, 95×5, 135×3, 165×2, 175x5x3
Kept it relatively light since I haven't done high bar in a while and wanted to complement the work I'm doing for the Oly cycle.
NFT work: best split was 1:28. Bench was 35lb dbs x 4, 40lbs x 2. Managed to hit myself in the chin with the db while trying to start with the dbs up top.
11am Active Recovery with David. Quality time spent mobilizing/mashing. My new favorite move is hanging from the pull-up bar and getting some decompression on the spine.
Special thanks to DO for taking the time afterwards to show Steve and I how to use crossover symmetry! It was by far the hardest thing I did all day and it fatigued all those little muscles I tend to not use.
Cash out: Ample Hills ice cream!
comp class funtimes today!
I definitely told myself (and KHarpz), "Oh, I'm not gonna go for 1RM's today, because we just did that last week and I'm fatigued." And then…
SNATCH 1RM:
63x1x2, 83, 93, 103, 113, 118 PR!, 123… 3 attempts here, failed all of them:
-1st was just a bit in front in the receiving position. didn't punch up or push head through.
-2nd I stood up but was on the run forward and couldn't control it. BAHHHHH!
-3rd was such a good pull and caught well, but just dumped it behind!
123… I am coming for you. Bodyweight snatch by the end of 2015 feels somewhat possible!
C&J 1RM:
83, 113, 133, 147, 155 PR! (I added the 1# plates this time, so it's a 2# PR from last week!)
-Cleans felt solid; quick rack and just a bit of a sticking point halfway up. good bounce today.
-Jerking w/ R foot forward feeling good. I still need to get DOWN more, as these were high and a bit close to pressing out.
Partner WOD with McD, 1 partner working at a time in each station:
-30 cal row (partner holds 315/205 Deadlift in hang pos)
-30 HSPU (partner holds HS at wall)
-30 TTB (partner holds static hang)
-2×25 OH walking lunge (155/105#)
Time: 19:39
I did my walking lunges at 85, b/c i was nervous and not confident i could do 105. but while i was doing them, I realized I could definitely struggle through 105. so once we finished, i went back and did the lunges again at 105 🙂
-I did the DL hold straight thru because I couldn't bear to lift 205 again.
-HSPU: sets of 3 til 22, then sets of 2 to finish. no misses.
-TTB: a couple sets of 4, then sets of 3, and sets of 2 in last 10 reps.
-lunges in one set down, same on way back.
OG last night:
Ugh, Frustration City with benching. I miscalculated and thought I was on week 7, so tried 131x3x3, and only hit one rep (new PR). Then scaled back to week 6's weights, which should be 123x5x3, and only got 2-3 reps in each set. Arturo and I had a good talk afterwards about my programming and the aggressive way I'd upped my 1RM since I haven't tested it recently. On a new program.
Did Wednesdays' Perf WOD Rx-ed with mostly push jerks, maybe 9 min? Don't remember my time. Murdered my collarbones by not receiving the bar better.
OG today (LOVE this new option):
LBBS: Hamstring is feeling better, so I worked up to a moderately heavy set of 5. Got up to 155 then dropped back to 135. So nice to get back into this.
Then, guys, I Rx-ed "Cindy" for the first time! Only got seven rounds plus the pull-ups and push-ups, and left a serious sweat/chalk angel on the floor, but I'm stoked to have done this. It was really the push-ups that slowed me down. Go team.
I'm sort of drunk so that's a lot of information for you.
Haha @Kate R. I always am more likely to write on the blog when I've been drinking… More people should get drunk and post on the blog! That may or may not be me right now! 🙂
Congrats Kate- awesome benching, and for Rxing Wednesday's WOD AND Cindy. Very impressive!!
OG today WOOT WOOT!! Perfect time for me too.
WU
3RNFT
15 x KB @ 20KG
5 x T2B
10 x push-ups
LBBS
45 x 5
135 x 4
165 x 3
190 x 3 x 3 (pause)
And then I Rxed 'Annie' which is the first Girl I have Rxed ( I know; it's probably the easiest one, but it's a big deal for me) and I did her in 7:40 and I was very surprised that the sit-ups were the harder part for me as I have always been super-fast at them and SHOCKING at DU's but that is no longer the case because today it was the other way around and for the very first time I understood about the DU's being the 'rest'.
YAY!!! This is a pretty major milestone for me. If anyone is still working on getting their DU's, DON'T GIVE UP!!! It WILL happen. I had really almost lost all hope….
Sorry; I will stop going on about this now. I promise. I know I may have mentioned this on the blog before, once or twice 🙂
Super- excited to start Strength Cycle on Monday!!!
Back after about a 2 week break.
Today:
Hbbs
(45×5, 95×6) 135×10, 155×10, 175×10, 185×10
-I strongly dislike sets of 10.
For time: 15-12-9 power cleans and burpees
5:40 rxd at 105
-cleans in 5-5-5, 4-4-4, 5-4. Burpees slow. Just don't have gas.
Yesterday:
Snatch- worked up to a heavy single at 46/48kg
For time:
70 du's, 15 s2o
60 du's, 12 s2o
50 du's, 9 s2o
time: 5:11 rxd at 95#
-first round unbroken. Tripped up on du's at least 4 times in the second round and 3 times in last round. 2nd round of s2o broken up I think in 6-6, last set of 9 unbroken.
LBBS 5 reps @180# Having same issues of losing tension at the bottom so only went up 5# this week and I missed Wednesday's squat as well.
Front squat 5 reps@ 135# These felt great in terms of how I expected them to feel vs. how they actually felt, but I have the same issues as back squat.
NFT work done with 30# DBs for first half, then 35# DBs. Best stroke was 1:50 :/