Fitness and Performance: 3 x 5 Linear Progression
Add 5-10 lbs to last week.
Post loads to comments.
e6/8
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Performance
“Mini Eva”
3 Rounds For Time:
400m Run
30 Kettlebell Swings 72/52
30 Pull-Ups
Fitness
3 Rounds For Time:
400m Run
2x
15 Kettlebell Swings
10 Pull-Ups or Ring Rows
Post time and Rx to comments.
Check out CFSBK Super Couple Mike and Janelle B’s CrossFit faces. Who wore it better?
- Happy birthday, Dan G. and Celine D.!
CFSBK’s Doggie Play Date Is This Saturday…
Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance!
What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608
Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.
…And So Is the Paleo Potluck in Prospect Park!
Mary M. is organizing a Paleo/Whole30 Potluck and Play Date in Prospect Park on Saturday, July 18th, from 12pm to 4pm. We won’t have access to the grills, but if anyone would like to generously bring their grill, Mary is happy to pick up charcoals! Just shoot her an email or leave a note on the event page.
When: Saturday, July 18, 12pm to 4pm (or later…)
Where: The space near 15th Street North, off the 15th Street/Prospect Park train station (F/G)
Bring: Foods/drinks/blankets/ice/coolers/a volleyball net/etc. + gear for playing or sunbathing in the park!
RSVP and post on the event page what you’re bringing!
If you have any questions, email marymazilo [at] gmail.com.
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Taylor Swift CrossFit Parody POPSUGAR
Find Inner Fu*king Peace With This Profanity-Filled Guided Meditation Fast Company
DT Ditty
(Ahem)
Don't drop the barbell on your foot (on your foot!)
Don't drop the barbell on your foot (on your foot!)
It hurts when you do it
And you know you really blew it
When you drop the barbell on your foot!
(Everybody!)
Don't drop the barbell on your foot (on your foot!)
Don't drop the barbell on your foot (on your foot!)
It hurts when you do it
And you know you really blew it
When you drop the barbell on your foot!
[Repeat for three more rounds ….]
(To be performed whilst hopping on one leg …)
Lol Jay. You crack me up
7:30 last night with Jess
HBBS 170X5x3. Hard but apparently this is a 5×3 PR for me as I looked through my notebook.
Fitness wod with 20kg Russian swings and 5 kipping pull up (singles) instead of 10.
Forcing myself to do the pull-ups in wods so I can get better. 18:45. Lots of staring at the bar.
A very sweaty 6am with Ro and McDowell
Back Squats continue to move well. Hit 3×5 at 255#. As usual the first set is the grindy one and the last feels amazing. Strange.
WOD
There was nothing mini about this. Used the 24kg bell and did the performance structure. Swings were broken up into 10s for the last set and pull ups regressed to sets of 5. I tore on the last set but not badly. Finished in 21:35.
My forearms are on fire.
Ouch Jay!! I dropped a barbell on my toe a couple of years ago and my toenail fell off after a few weeks.. Pretty gross. Don't do it.
A very sweaty 7 AM too! Yeesh the humidity.
I PR'd my backsquat as far as 3×5 goes at 95# though it was messy. Again huge thanks to Coach Ro who is so diligent and helpful with coaching my (messy) form. I have been really hoping to make it to a 3×5 at 100# on this cycle but we'll have to see – I need more strength to keep those knees out when I'm coming up!
17:10 WOD and was glad MacDowell encouraged us to do American swings even if it meant a lower weight. It doesn't give me quite as intense cardio to drop down a KB size but it is a more intense workout on the wrist/forearm, so beneficial in a different way.
Only Jay could turn something as painful as dropping a barbell on your foot into something hilarious.
MGMT — is morning OG still for OG-only members, or can anyone with a regular membership do it instead of a class? I ask because I'd love to come in and deadlift tomorrow morning, but I'm pretty sure snatching remains a no-no 🙁
@ Stella. We're accommodating come DL.
@ Everyone, lets all agree its a bad idea to drop anything on your toes. As a related PSA, make sure you dont have metal change on your bar when sliding off your bumpers. That's a somewhat common gym snafu where people drop a 5 or something on their toes. ouch
Love today's picture
Hey CFSBK! Are you guys planning on doing anything for the Games next week? Could be cool to watch it with some other folks from the CFSBK community.
Barths killing it with the savage lift faces!
I broke a toe once by dropping a 2.5 on it…ouch.
Drove through about 2ft of water to lift this am
FSQ
245×5,4,5
Racked 2nd set after 4 as I was way off balance and didn't want to miss. Got pissed, grabbed the bar firmly and made an easy 5 on the 3rd set.
Press
160x3x3
Easy 20min row while the noon class tacked mini Eva, she's a bear!
HBBS has been feeling heavyyyyy and still hovering around 165..
167x5x3 but failed the last rep
Gave up last week after 3 reps of 170, so I feel better about going for the 5 today
A version of performance work out in 17:15
3 rounds:
400m run in the downpour
30 Russian swings @24kg
30 sit-ups arms crossed
Rain and wet hands slowed this down but I welcomed it
Forearms, biceps and shoulders are tender in a disconcerting way (mostly right arm), so I want to work that out before tackling large sets of kipping pull-ups
3 RNDs 1 min planks
LBBS 3×5@170#. Tipped over on a few. Took the wind out of me, but still felt strong. McD reminded me that I have to keep my upper back tight to help keep upright.
Fitness WOD in 21:09
Did American swings @16kg. Wanted to try American swings with the 20kg KB but did one sloppy rep and decided against it. Glad I went with 16kg bc I wasn't able to do the 15 reps unbroken as my back lit up- I think mostly from the fact that I did the high volume DLs yesterday. My hands were also so wet and slippery from running in the rain that I dropped the KB while overhead on time. Pullups weren't strong today. Was hoping to do them in two sets, but did them in three sets each time. Overall, very slow on this WOD. It was rough.
12noon w/ Arturo & McDowell
BackSquat – 175, not a PR, but into uncharted 5×3 territory and it feels like it. Jason (Thank you!) pointed out that some of my lifts were a bit squirrelly (my word). Not stable on the way down and unbalanced coming up. Some were ok, but some not. Made all the lifts, but more or less in this fashion.
WOD – about 16:40, big struggle on this one. I can't kip a pullup so I hit 5 strict. Rowed ok instead of running. But instead of getting better in my times, they went the opposite way.
One more thing: I can't seem to keep track of my iPhone earbuds – constantly losing them. I may have left a brand new black set of Panasonic in the coatroom. So if anyone sees them could you drop off at the front desk please. Thanks
RichardG.
Nooner with McD & Ro
BackSquat – #225, pretty solid
WOD: Fitness version with rowing 400m & box jumps instead of KB swings. Rounds were consistent in pacing but transitioning back to the erg cost me a good amount of seconds. Each time i sat on the erg i thought "oh, it's good to sit" and then remembered i still had work to do, haha. Finish time 18:37.
Yesterday DIY: Wendler db bench press week 3, worked up to 95×6. I don't feel like I need the "deload" week b/c this is really not fatiguing me or leaving me sore, which means I'm going to hit the 100's in three weeks… an old man has to have something to look forward to. Then: wanted to do some easy speedwork so 10x{1 min on, 2 min off} treadmill reps medium fast @ 2 degrees. This was too easy as it turned out, should have done 15x{1 min on, 90 sec off}.
Today: hbbs 260x5x3… surprisingly felt easier than expected! Not worried about hitting 270 anymore. Focused on feeling really aggressive during the setup, which is hard for me since I decided my spirit animal is a blob with no fixed form or internal structures.
WOD was a killer, same as everyone else reported. Fitness with 24kg kb American swings, finished in 17:21. Swings were the easiest part of this for me, but doing them unbroken was killing my grip so mixed sets of 15 with 8+7. Did 2 rounds (40) with pullups then switched to ring rows by the end, which were hard anyway since my grip was dead.
5:30 w/ Coaches McDowell & Noah
HBBS:
225x5x3
Felt good, but my L knee felt off on my final rep.
WOD: Performance:
Orange 28Kg KB, RingRows
??:?? (I came in so last, I could be charged for 2 classes)
My shoulder, wrists, and (now) knee seem to be devolving into some kind of primordial gelatin-like state. I think I may need to take some time off… find a Monolith…
Final day of an impressive cycle. Time to max out the back squat. This is the lift that had a lot riding on it in terms of the road back from my injury last year.
And of course I couldn't do it without a some drama and a HUGE mistake…
Hit #209, felt good..still nervous
Went up (no idea to what, thank you KG and my lack of barithmetic). Got buried and mentally FREAKED OUT and stupidly bailed the bar….WITH Jake and Ro spotting…big fat HUGE no-no. I know better and I don't know what happened but I made a pretty shitty decision on that one and put Ro and Jake in a precarious position. Somewhat pegged Ro…and thus felt awful and proceeded to cry.
So…in spite of that huge accomplishment of #209, I was so gutted by my actions and potentially hurting Ro that I just couldn't mentally and emotionally recover. Felt straight awful and stupid.
Hit some power snatches (hitting the pelvis a couple times too many–played with grip at 45Kg 2×3)
Hit some C&J: 55KG 1+1×3
Called it a wrap. Done with the cycle. On to the next with some gymnasty things in my future.
Sorry Ro & Jake 🙁
4:30- got used to working out in the morning and messed it up today. >:(
HBBS: 115 x5X3. The two 20 oz coffees I drank were the only liquids I consumed before working out. Dehydration + humidity = a weird inability (or willingness) to lift weights. I think I need to drink more water. MUST DO 120# next week.
WOD: 17:52
15 @16kg, 3-2-3-2
15, 3-2-3-2
15, 3-1-1
15, 3, 3,3, 1
15, 3-2
15, 3-3-2-2
Hands were getting torn up, so I did 5 for one of the two rounds in second and third sets. OR I used the tearing as a wimpy excuse. : /