Fitness: 3 x 3 Linear Progression
Back off a bit from last cycle.
Performance: 3 x 3 Linear Progression
Plan to hit your 3RM for 3×3 in week 8.
Post loads to comments.
e1/8
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Fitness
AMRAP, 5 Minutes:
30 Kettlebell Swings
20 Box Jumps
Rest 5 minutes
AMRAP, 5 Minutes:
15 Dumbbell Push Press
10 Pull-Ups or Ring Rows
Performance
AMRAP, 5 Minutes:
15 Hang Power Snatches 95/65
15 Box Jumps
Rest 5 minutes
AMRAP, 5 Minutes:
15 Push Presses 95/65
15 Pull-Ups
Post time and Rx to comments.
GD getting set on Thursday during her Personal Training sesh with Coach Ro
News and Notes
- We’re still experiencing some plumbing issues and unfortunately cannot offer shower or bathroom services at 608 today. We’ll keep you all updated on their status as the issue gets resolved. Sorry for the inconvenience!!!
- SCHEDULE UPDATES: Yoga for Athletes is CANCELED this Saturday (6/13) and Active Recovery is CANCELED next Thursday (6/18). Check out Active Recovery with Coach David at 11am and noon instead!
- Happy birthday, Kate Ru.!
The Bone Marrow Donor Registry Drive at CFSBK Is Next Sunday, June 21 from 9:30am to 2:30pm!
The cure for blood cancer is in your hands. Every four minutes, someone is diagnosed with a blood cancer like leukemia or lymphoma. For many patients a marrow transplant is the only life-saving treatment, yet 70% don’t have a matching marrow donor in their family, like little Asaya. CrossFit South Brooklyn is hosting a donor registry drive in partnership with BE THE MATCH, which over the past 25 years has managed the largest and most diverse marrow registry in the world and offers support and education before, during and after transplant.
Joining the BE THE MATCH registry is easy! A representative from BE THE MATCH will be at CFSBK on Sunday, June 21 from 9:30am-2:30pm to explain what it means to join the registry, plus help you understand the health requirements and the commitment. After completing the necessary paperwork, all you then have to do to complete your registration is give four swabs of cheek cells, that’s it! Your cheek cells with then be tissue-typed and become a part of the registry doctors around the world search to find matches for their patients for potential bone marrow donation.
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How One Brain Came Back From Unconsciousness Science of Us
8am, still feeling really drained after big workouts Tuesday and Wednesday. Failed at my diy Thursday workout, just quit and started foam rolling instead. This old man needs to take in carbs after exercising, I decided.
Today: front squat 205x3x3 eazy-peazy, plenty of room to go up. Skipped the wod to do light rowing practice in anticipation of Nick's rowing party tomorrow, it looked like fun but I don't want to be too beaten up and let my partner down!
Make-up from Thursday! Somehow did not post…
Deadlift
135 x 4
185 x 4
205 x 4
235 x 4
245 x 4 (7RPE)
250 x 4 (8RPE) *
260 x 4 (8.5RPE)
245 x 4
*I actually forgot to put my belt on for 250 so Margie said to add 10# but it still didn't feel like a 9, which is pretty cool because it means I am getting back to where I was before I hurt my back in Feb. Very happy with how this went today. Not feeling so afraid of deadlifts anymore.
Press (Supp Bench Press)
45 x 6
58 x 6
68 x6 (7RPE)
72 x 6 (8.5RPE)
74 x 6 (10RPE) !!!
70 x 6
Not my week for upper body lifts lol!!! That last rep at 74# was a struggle but I didn't quit which is what I normally do when this lift gets uncomfortable.
Front Squatz (Supp Sqaut)
45 x 6
95 x 6
135 x 6
150 x 5?**
155 x 6
OK so this was a bit of a disaster. I wanted to keep doing front squats this cycle as one of my supplemental squats as I have difficulty with the position and I want to get better at it.
Unfortunately it is really, really hard for me to ignore the discomfort- my wrists hurt and my thoracic spine just doesn't want to go there, regardless of the fact that I have been really spending a lot of time mobilizing.
**Tried with straps for the first time today which certainly helped my wrists but then I must have dropped my elbows too much and the bar slipped off my (sweaty) shoulders. The next set at 155 was just fine but Margie and I decided I am not getting what I need from this lift right now so we'll be trying something different from next week, involving Bulgarian split squats, maybe the GHD and that new fancy reverse hyper thingy in the back of 608- did a practice set of 10 with 20# on that and called it a day.
hey guys – i think someone mistakenly took my helmet. 🙁 It was on the middle shelf in the coat and shoe room. I don't remember the model but it's black and blue with vents in it. let me know if you see it. Thanks!
11am. Front squat: 225x3x3. Easy peasy first week. Perf metcon 1: 3 rounds + 2 snatches. Perf metcon 2: 2 rounds + 15 push-press + 8 pull-ups. Should have finished 3 rounds on the second metcon, but my grip gave out on the pull-ups. Thought I was starting to tear too, but inspection now shows I was just being a wuss.
Front squat: 123×3, pulled a muscle behind my shoulder blade so dropped to 103# the next two sets. Leaning forward and knees coming in like usual. Super frustrated because front squats moved so well last cycle (except for the 5RM day). Lots to work on again here.
Performance WOD done @53#.
First part: 2 rounds + 6 snatches
Second part: 2 rounds + 4 pull-ups. I have been having trouble pushing off the top of the pull-up lately so not stringing as many together as I would like.
Feel better, kelly!
OG last night: made up Wednesday's workout. (I was out of commission wed & thurs due to an unfortunate stomach bug) Took it easy: 95# 5×3 backsquat, 3 rounds of 30 wall balls at 12# and 20 burpees in 10:00. I almost threw up… Luckily I didn't!
Today:
3×3 90# front squat
Wod:
3 rounds ( 5 kph 15 db push press) + 10 db push press ( 20# db)
2 rounds (30 kb swings, 20 box jumps)+15 swings: 16kg, 20 inch box
Cash out:
Fun rings stuff with Rachel! I miss rings class. Glad to be back– it was not fun having to skip crossfit, even just for two days. The addiction is a real thing!
OG
Squat
310×5
Starting my meet lead Texas Method Intensity Day here. Always fun to say INTENSITY DAY!
Bench
252.5 x3x2
Slooooowwwww…
212.5x6x2
Deadlift 5/3/1 (3 week)
280×3
320×3
360×6 easy
Sumo Deadlift
275x3x5
Gotta figure out my pulling program.
Sorry for posting twice but here is what I did today.
Pause Squat (Supp Squat)
45 x 4
95 x 4
135 x 4
165 x 4
180 x 4 (7RPE)
185 x 4 (8RPE)
195 x 4 (8RPE)
200 x 4 (9RPE)
190 x 4
Need to remember not to lose tension at the bottom. I tend to get to the bottom and then dip a little further which makes it harder. I guess it's kind of like I am still trying to get a bounce but not really. My set at 200 was the best and the easiest to actually feel, somehow.
Close Grip Bench Press (Supp Bench)
45 x 5
75 x 5
95 x 5
105 x 5 (8RPE)
110 x 5 (9RPE)
105 x 5
This is much lighter than last week but it was all I had today for some reason.
DU practice- 100 DU's
2RNFT
5T2B
10 push-ups
20 x DU's
Performance WOD
AMRAP, 5 Minutes:
15 Hang Power Snatches 65
15 Box Jumps
Rest 5 minutes
AMRAP, 5 Minutes:
15 Push Presses-65
15 Ring Rows
2 rounds, 3 x hang power snatches
3 rounds, 10 x push presses
Snatches were probably not pretty. Somehow the ring rows were the worst part!!!
550 m 'cooldown' jog.