3-3-3
Work up to a heavy triple, 5-15 lbs heavier than last week’s 3×5. Use this number to help plan your attempts for this Saturday’s CrossFit Total.
e8/8
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As Many Rounds as Possible in 7 Minutes of:
14 Kettlebell Swings
7 Burpees
This is a workout many of you did in Foundations as it’s used at the end of class three. If you’ve been a particularly pious note taker you could look back and compare performances! Pick a kettlebell load that allows you to perform unbroken or 2 sets on the swings. Move consistently but push the tempo. This workout pace should make you feel like seven minutes can’t come soon enough.
Finish with an 800m Row or Run
Post workout results to comments.
Bonjour CFSBK,
Pierre D. and I (Bob S) happened to both be in Paris at the same time so naturally we met up to wod together at CrossFit Original Addicts in Paris. This photo is taken with Sammy the head coach at the box right after 12 minutes of 30 seconds on and 30 seconds off of burpees.
CrossFit Total this Saturday
Don’t forget that we’ll be running the CrossFit Total this Saturday during group classes. Class start times will remain the same as usual however each class will take about 90 minutes to run. Lifters will have 30 minutes to squat and 20 minutes each for the press and deadlift. Try to get to the gym early to do some DIY general warm-ups so that we can hit the ground running. We’ll have more information tomorrow about how to make the most of your CrossFit Total, but for the time being we recommend you read the PDF below to see exactly what the Total is, what the rules for each lift are and some context to make the whole enterprise more rewarding.
The CrossFit Total by Mark Rippetoe
Still time to sign up for the 2015 Subway Series!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the fifth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
Event Schedule
Sunday, August 2nd, 9am: CrossFit Queens
Sunday, August 9th, 12pm: CrossFit Virtuosity
Sunday, August 16th, 12pm: CrossFit Long Island City
Sunday, August 23th, 12pm: CrossFit South Brooklyn
Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.
The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.
As last year, an Rx division and Scaled division trophy will be awarded.
Registration
All athletes MUST register for each individual event in advance via EventBrite in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly.
If you have questions about the Subway Series, email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com.
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Road to Conviction Episode 1: It’s Almost Symbolic CrossFit
Will there be a floater WOD for those of us coming Friday morning who don't have the full 90 minutes to Total?
6am with Ro and JB
HBBS:
45×5
135×5
225×5
315×3
345×3
365×3
380×3
First time going heavy since the back injury early this year. Felt great! Will not be totaling on Saturday, but am doing the SS Fall Classic at Gantry in October. Hoping to hit 415 or better in that meet. Wendler's 1rm calculator says I'm there based on today, but there's only one way to find out for real.
Metcon: 4rds +10reps. Started with 32kg American swings, but shifted to Russian to take some pressure off of the left shoulder. It feels good so far this week, but I know there's probably some lingering tendinitis or something in there, and I ought to take it easy on the overhead stuff.
6am. 225x3x3 Decided to take it very easy this morning for a variety of reasons. Metcon: 5 rounds @ 32kg. Unbroken swings on rounds 1,2 & 5 and slugged thru the burpees. Fastest round sub 1min, slowest round 1:30.
Strength cycle this morning:
LBBS: 190x5x3. These actually felt better than 185 on Monday. Go figure.
Bench: 160x5x3. Still moving well, though a couple of reps in the last set were a little slow.
Clean: 115x3x3. These still feel pretty light, but I'm sure that's not going to last.
6am with Ro and JB
I felt really out of it this morning. Not very motivated and kind of blah. Might be because I had three work outs in 24 hours. (Tuesday 6am Group, Tuesday 7:30pm Anti Gravity. Wednesday 6am Group)
The barbell felt heavy but it moved. Hit 3s at 260 / 265 / 270. Going to try to hit 300# in the total.
The WOD was rough. Used a 32kg bell with 'Merican swings and made it through 4 1/2 rounds. The burpees were way slower than I thought they would be.
Looking forward to two days off!
6a with Ro and JB.
Squatted 255×3, 275×3, 295×3. All quick and relatively easy. Good to be getting closer to heavy weight as I rehab my ankle. Was called out by JB for being high on my last warmup set, so I focused on that for the work sets. Was successful on 1st and 3rd rep of each set, but for some reason, each 2nd rep was borderline.
Wodded with a 24kg bell with american swings. I've never done american swings in a wod before, so I took it light. 4 rounds + 15 reps
6am with Ro and JB
LBBS: 45×5, 135×5, 185×3, 205×3, 215×3, 225×3
The weight moved surprisingly well given how tired my legs felt this morning. I considered going for 230 or 235, but didn't want to get overzealous.
WOD: 6 rounds + 8 KB swings, using 20kg Russian swings. I probably could've done the 24kg bell, but kept a steady pace throughout.
10 am with Jeremy
Lots of PRs- really fun today!
120×2, 125×3 (PR), 130×3 (PR) Struggled through the last three, but made it!
WOD: 7 rounds+14+5– 2 burpees shy of 8 rounds!!! Bummer! 16 kg KB. Just kept thinking of MeLo and Whit on Saturday and not stopping!
When I did this workout in foundations on 7/9/14, I used the 8kg KB and only had 4 rounds + 14kb swings. I'm fairly certain I was doing burpees with a real push-up, but still…definitely speedier and stronger nowadays. 🙂
Little pre-vacation lift this AM.
Power Cleans @ 49kg 2×5
Power Jerks @ 40kg 2×5
SLDL @ 60kgx5x1, 65kgx1x5, 70kgx1x5
Ready for a rest day, really struggling with my left knee recently. Worried it's more structural than muscular mishaps etc. Might be time for another MRI.
Now off to CA 🙂 See yall in August!
Stella we'll run the total Friday morning too. Athletes can perform 2/3 lifts if they need to go. I can sub stuff and work with individuals as always
Sorry for the double post, but I just watched the first episode of "Road to Conviction" and want to comment.
All of us know the positive effects a positive, supportive, physical outlet like crossfit can have on one's life–if only US prisons knew this too. So many prisons focus on societal protection and punishment over rehabilitation- I mean, how often are strategies for rehabilitation/reintegration discussed when politicians are discussing overcrowding in prisons/incarceration rates? Not that I've researched too much, but I rarely hear a discussion on tangible programs for support and rehabilitation/reintegration of prisoners. (Or maybe I'm just ignorant)
BUT! The idea that there could be crossfit gyms for specifically this purpose of serving previous prisoners who have recently been released seems like an amazing idea. I mean, I spend hours at the gym when I have the time or nothing that seems better to do! Instead of rekindling previous unhealthy relationships, reformed prisoners would be hanging with others trying to stay clean/safe/etc! They'd be learning the many lessons crossfit teaches us: how to support others, be confident AND sometimes fail while still maintaining one's ego, take safe risks and productive challenges, etc.
I'm gunna watch more of these episodes! Yay crossfit
5:30 w/ Coaches Fox & Noah
HBBS:
225, 235, 240 x3 (PR)
The week off helped.
WOD: 5 rounds, green KBs (Russian swings).
Cash out: DNF
I ran halfway around straight into Threes Brewery. Boom.
Nice 4:30 with Fox and Noah
I did 275×3,280×3,285×3 on the HBBS. The last set was hard, but not murder – I would have liked to keep going up and reach my max. Unfortunately I can't make the total this weekend as I'll be in California but I'm curious to find the 1RM on the HBBS – never really tested it..
I did American swings with the 24kg bell and got 5 1/2 rounds – somehow i just get very sleepy when it comes to the burpees!
After a night with not enough food or sleep, 7AM class :
heavy triple LBBS: 45×5, 135×5, 185×3, 205×1, 225×3, 235×3, 245F failed on first rep.
Not the best results–I could do 255x5x3 last year– but also not unexpected so trying to just accept it for what is. I've had a bad shoulder (or two) since at least January and travel a ton. What's the 7 year version of sophomore slump?
metcon: 5 rds + swings + 3 burpees I think, swings at 20 kg first 3 rds, downgrade to very light to protect shoulder the last 3. All Russian.
5:30 class
I've missed a few squat weeks so I wasn't expecting anything special today but I surprised myself a bit
Worked up to 285×3 which felt pretty good, I'm excited for the total on Saturday.
135×5
205×5
245×3
265×3
285×3
Used the red kettle bell for the WOD and got 5 rounds +14 swings
I probably could have gotten a good amount more with the Orange bell but o well
Broke up rounds 4&5 into 7 and 7
HBBS
165×3
170×3
175×3
Workout – 5 rounds + 7 swings
20kg OH
800m run
And then more running when my bike broke
Really enjoyed the Constance video. I'm with WH, kind of got misty at the end.
Sunday: weird running workout scheme in peak heat: 3 rounds { 5min easy, 26m medium/pushing, 4m rest }. This really took a lot out of me, needed more water & will wear a cambelback next time. I was planning on doing a variant of this every Sunday but now I'm thinking every other Sunday; off Sundays maybe I'll keep doing long light runs before OG so I can finish with weights and a short WOD or something.
Yesterday: short on time DIY, did 2 sets of warmup then db press up to 95×6. 100s next week, first time! Then tabata running intervals on the treadmill. Normally I like the treadmill for intervals because it keeps me honest, but it's not really safe to go all-out on a treadmill, so this was just "pretty hard," not "death."
8:30 class today, my first class taught by the famous KHarpz, It was… fun. Well instructed. Hot. HBBS @ 275×3, 295×3, 305×1+FFFFFFF. No bounce and lost all tension at the bottom. Thanks spotters 4 saving my lyf #heart-emoji #kitten-emoji #doomblob-emoji. Disappointed in the fail but not really surprised. My quads and I are going to take some time and think about our place in the universe.
WOD: 24kg, lost count of rounds but I must have finished 3 burpees shy of 5, 'cause six would have been awesome. 'murican swings are def harder than russian, who knew?
430pm, sweltering, w/ Fox & Noah
Low Bar, only thing I've done since I started three years ago. Curious if I should try High Bar once in a while?
170×3, 175×3 and 180 x 3. All felt pretty good, heavy, but fine. My PR a year ago was 190. I'm targeting 200 for the total (doing mine on Friday).
WOD: the 20kg at russian (shoulder problems limit my overhead). finished five rounds and 9 KB swings.
Short and light lifting session today.
Squat
45 x 10, 95 x 5, 135 x 3, 150 x 2 x 2 (60% of opener)
Bench (pause)
45 x 5, 75 x 4, 95 x 2 x 2 (75% of opener)
That's it till Saturday.