Performance
5 Rounds For Time:
25 Calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Deficit Handstand Push-Ups
Fitness
5 Rounds For Time:
400m Run
15 Deadlifts 155/105
10 True Push-Ups
Post time and Rx to comments.
Coach K Harpz considers whether she might pass out while Austin casually sips a Capri Sun, post-coaches’ heat at “Murph” on Memorial Day | Photo by Thomas H.
- Happy birthday to one of our favorite TFBA mommas, Ellie M.!
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Bend, Stretch, and Mobilize This Morning, and Get Your Open Gym On This Afternoon
- Yoga for Athletes with Coach Whitney is at 10am.
- Active Recovery is at 11am and noon today with Coach David.
- Can’t make one of our morning classes today? We’re now offering open gym hours on Saturdays from 2-4pm. Meet in 597 today!
Olympic Weightlifting Cycle Mock Meet Tomorrow at 2:30pm
Tomorrow at 2:30pm you’re invited to see Coach Frank’s Olympic Lifting Program athletes test themselves in a mock Oly meet. If you’ve been to Coach Jeremy’s CrossFit Totals at the end of each cycle, this event is essentially its weightlifting equivalent. Each lifter will have three attempts at the snatch and clean and jerk.
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Laverne Cox Responds to Caitlyn Jenner’s Vanity Fair Cover
8am class, today's fitness workout in 18:18 @ 115#. Lots of faces I didn't recognize!
This workout didn't really "click" for me. My goals for any WOD are (a) push hard, and (b) don't hurt my back. When I see high rep DL, I know I'm going to take the weight pretty light and make sure I'm not so bewildered with exhaustion that I forget to make sure I'm properly braced every rep. Weirdly I found the true pushups easy as well, like easier than normal (im pretty sure i was hitting a good depth; in retrospect I think I should have kept my midline tighter to make sure these were right).
Anyway it was hard, but with this design I never really pushed myself into the red zone. I think the solution for me is to just tag on a final 400m run or a 1k row after this kind of workout so I can get into that 95-100% zone while keeping things safe.
8am with David. I did the fitness WOD Rx'd in 22:11. I broke up the DLs 8-7 for the first 4 rounds and went unbroken the final one. All paralette push-ups were unbroken – and easier than I expected. DLs felt lighter than I expected as well. After this week's work and a 5k on Thursday night, the runs were a slog.
That picture is amazing.
Yesterday:
Messed around a little before OG. Lots of mobility, then:
EMOM 14 min:
Odd: 3-4 kipping muscle ups (started with three, was getting through it very quickly so went up to 4 in rounds 4-7)
Even: 40-50 double unders (same deal as muscle ups).
–muscle ups felt great. I guess I am well rested! Focused on getting a hip pop in my kip.
3 rounds: ME tempo strict HSPU, 3 counts up, 3 down—got somewhere between 4 and 6 on all rounds. Oof. The eccentric part of this really did me in.
9am this morning with DO:
5 rounds for time
25 cal row
16 c2b
9 strict hspu (scaled from deficit hspu)
22:54
This was my first real workout in several weeks, so it was painful but really fun, especially because Ben L, Mika(?) and I were all pretty evenly matched. Focused on consistency, which felt like it paid off:
Rows–tried to stay above 800 cal/hr the entire time, mostly successfully. No back pain here, but still a lot of suck.
C2B–still working on finding my rhythm for butterfly–usually did about half butterfly/half kip. Started with sets of 10/6, then sets of 6/5/5 for rounds 3-5.
HSPU–scaling to no deficit was the right choice here. Did most rounds as 4/3/2. I need to be diligent about ROM here. These felt much better than strict hspu have felt for probably the past year (again, I am well rested!)
rolled out lats and t-spine; couch stretch.
My strengths are strength and endurance. Everything in the "middle" – mobility, flexibility, coordination, power, etc. are kind of a mess. So in theory the fitness version of today should have played to my strengths. That said, at Rx (155), my glutes (what medical professionals call your "ass"), starting to get really tight and sore in round 3 and I slowed up, finishing at 24:12 or so.
9am with DO
Opted for the Fitness Version because I had a lot of rowing to do after class. Everything was unbroken but the run was a little slower than it should have been. Finished in 17:34.
Then hit my Half Marathon Row homework. 3 sets of 30 minutes with 5 min rest in between. My hands and butt hurt.
Happy birthday Ellie!
I need conditioning today, but I only had an hour and needed recovery more.
Lots of intense arm and leg mashing and pinpointed the probable source of my right hip problem when I try to run. It is always a great idea to go to AR full stop
I'm committing to doing some pull-ups today — and I will just have to get my conditioning in on the dance floor tonight
9am class with just D.O. It. Heh
Perf WOD rx'ed in 22:52. This kind of workout is in my wheelhouse but my right hand is still a little torn so that slowed me down a bit.
It was good chasing Mikka (from Texas) and lil JB throughout the WOD.
Fun workout. Fitness version in 16:45 with 95# deadlift and regular push-ups. I'm still figuring out what weight to use; I definitely now know I could have done 105, I just would've gone much slower. Maybe I just need to believe in myself more and go for it…honestly, I know I could've gotten through it without quitting. I'll try to remember this next time!
1pm class
Did the fitness workout rx'd in 17:28. Thankfully, I was partnered up with a speedy visitor named Justin who really kept me on task here. I was very worried he was going to overtake me at some point, but luckily I just managed to stay ahead of him. Running felt good through three rounds, then devolved into a trot. All deadlifts and push-ups were unbroken. I actually thought the true push-ups were significantly easier than regular push-ups. Nice mid-length burner today.
@Allie – Yes! Do it! Pace yourself, keep your form dialed in and you're going to finish no matter what. Next time!
OG
Snatch complex
Halting snatch deadlift + 2 Pulls + Snatch
Worked up to 85 kg after missing it twice. Pretty good snatch session overall.
Performance WOD Rxd in 26:55
This was rough. Pull ups were very broken up so I had to push more than I wanted on the row. I can't imagine finishing under the Regionsls cap of 16 minutes.
Saturday OG watching the comp class do all of the fitness.
I was going to just squat (192.5×5) and deadlift (225×5; this proved unexpectedly hard on my wrist so I didn't go any higher) and then some conditioning maybe? Then I decided to give the football bar (I think that's what it's called?) a try for bench press. The first time I tried it, which was several weeks ago, it was still uncomfortable enough that I didn't want to risk it, but today I felt ready to give it a shot again. And I did it! 100x5x3. The weight was humblingly heavy, given what I used to be capable of, but I can't be sorry. I CAN PUSH SOMETHING! FINALLY!
Off to San Fran tomorrow for work. Flagship CrossFit claims to be adept at accommodating injured visitors, so I'll report back on that on the travel gym page.
Friday's work:
7min EMOM(ish): 3 T&G power snatch
63, 68, 73, 78, 83, 88, 93
MeLo gave me a good cue to turn over faster and punch up. Got better.
7min EMOM(ish): 2 T&G power clean + push jerks
83, 93, 103, 108, 113, 118, 123
Jerks: Stay vertical. PUSH UNDER AND GET DOWN, DUMMY.
Conditioning:
EMOM 10 MIN (scaled from 14min due to time):
Even: 7 C2B pullup (scaled from 10)
Odd: 40 DU
C2B: some 3-2-2, 2-2-2-1, 2-2-1-1-1, etc. Overall, these are getting much stronger
DU: all unbroken, staying calm.
Saturday Comp Team Sesh:
15 min for 1RM Snatch:
63×2, 83, 103, 113, 123F (psyched out, it was at my chest), 123F (out in front, PUSH HEAD THROUGH, JUST DO IT!)
15 min for 1RM C&J:
83, 113, 133, 143, 153F (jerk; out in front, didn't push under at all), 153
Cleans felt a bit brutal on the way up; last jerk actually felt like a good jerk!! flew up cuz I got down. yay. this is 2# off my current PR.
Team workout from hell:
In teams of 3, one partner working at a time:
50 DL (185#… don't remember men's weights)
60 C2B
70 Cleans (135)
80 Pull Ups
90 Snatches (85)
100 T2B
WOOF. 25:25 for Alex B, Brendan, and I.
Didn't keep track of everything, but:
DL: I did 3 sets of 5
C2B: I several sets of quick doubles
Cleans: holy shit. I failed the first one, and the first few after that were ugly. then got it together and did quick 1-1 when it was my turn. Maybe 10-13 total reps for me?
PullUps: One good set of 5 butterfly and then rhythm fell apart. blergh.
Snatches: made up for my other weaknesses here. Mostly sets of 5 touch and go. Sets of 4 and 3 towards the end.
T2B: Mostly sets of 5 and 4! happy with this.
Great pic!!
OG today. Nice to share the space with Comp Class- good vibe in the gym.
Supplemental Squat- Front Squat
45 x 6
95 x 6
135 x 6
145 x 6 (7RPE)
150 x 6 (8RPE)
155 x 6 (9RPE)
145 x 6
Supplemental Bench ( Close Grip)
45 x 5
65 x 5 (misloaded bar; should have been 75)
95 x 5
115 x 5 (7RPE)
118 x 5 (8RPE)
120 x 5 (9RPE)
115 x 5
then
Half Tommy Mac @52#
Did it chipper style- just one round of 12's.
OHS were by far the worst part.
Argh
OG
I warmed up with a mile run and loosened up my hips and shoulders.
I paired up with Alex for the workout.
Fitness* at 155# in 18:09
but I messed it up…
I got though all five rounds in 15:19 but only did 12 reps on the DLs. DLs were split into two sets and the pushups were unbroken.
After I thought I'd finished I cheered Alex on and counted for her. This is when I realized my mistake. So I went back to my bar and did 15 unbroken to make up for the ones I missed.
After that I played around with strict HSPU 3×5 on a pad, and then some deficite ones piked on the paralets. Then I played around with handstands, and went for a 20m run to cool down.
Lovely day. It was also fun to watch the comp folks workout. I thought their program was never going to end. I can't imagine what was going through there heads. Inspiring
laverne cox ♥
did some noon AR love after my shift which was much needed! oww… barbell mashing!!!!
went into 1pm class right after and did the fitness workout with RX on the deadlift weight and knee push ups. finished in 18:11.
did the workout with my cool friend, mary. all deadlifts were unbroken! Prob should've done 1/2 reg push ups and 1/2 knee, but just did knee push ups. next time i should try WODs with both types of push ups. running was the worst part, yuck!!! glad to have gone to a group class (i do miss it!) and do at least one crush week workout.
Fitness WOD Rxed in 18:32
Runs were slow, deadlifts unbroken, and pushups done in sets of varying reps.