AMRAP 30 Minutes:
10 Hang Power Snatches 115/75
10 Toes to Bar
270m Run
Post time and Rx to comments.
Did you know we also teach the kiddos to fly in our CrossFit Preschool and Kids programs?? Just kidding. But Coaches David and Janelle do teach physical development through games and kid appropriate “workouts.” Most importantly, they’re all about having FUN! Learn more and sign your offspring up here for our August classes. Tristan D. is pictured above.
- Check out Active Recovery at 7:30pm tonight!
Catching Up With CFSBK Classifieds
- CFSBK family Jay (JayStar), Adele, and Niko are looking for a new family for their nanny of 9 years, Hazel. Ideally they would like to keep her on part-time and share with another family, but are open to a full-time position if they find a wonderful family who needs full-time help. Check out CFSBK Classifieds for details.
- Dr. Mike wants to buy a used Concept II Erg! More details here.
- Nino needs to find a podiatrist in the NYC area. Any recommendations for him?
- Muxx is looking for a good motorcycle mechanic. Come on CFSBK Moto Club, help her out!
FoxTrot 5K Race for Parkinson’s Research
Team Fox, the community fundraising arm at The Michael J. Fox Foundation, is hosting a FoxTrot 5K race on Thursday, August 13th in Riverside Park (103rd Street) at 7pm. Registration is $35 and includes free beer at the post-race party in Cafe Ellington right in the park!
100% of the proceeds will go directly to funding Parkinson’s research! You can register online by 8/11 here.
If you have any questions, please contact CFSBK OG Steph P. at shpaddock [at] gmail.com.
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Grilling Meat and Cancer, an Infographic Precision Nutrition
Real World Overhead Mobility for Weightlifting Catalyst Athletics
6am with Jess and David
Got through six full rounds plus all of the snatches and T2B on the seventh round.
I really enjoyed this workout. I feel like I excel at workouts with shorter sets that can be done in quick bursts as opposed to long slogs like the 30 HSPUs yesterday. Stayed ahead of Michael A for pretty much the entire workout until the last round when he passed me. Grrrrr.
Snatches were in sets of 5 and then 5/3/2 and then 3/2/3/2.
T2B were in sets of 5 throughout and felt really good. Maintained the kip for all 30 min which never happens.
Tore my thumb at the 12 minute mark and lost some time tending to that. My hands have been taking quite beating lately.
Three Crush Week workouts down, two to go.
6am with Jess and DO
In the second round, I ripped my right hand right underneath the rip from Sunday that had just started to heal. After striking out on taping it up (front desk was out of tape), got back into the workout around the 10min mark.
Instead of pressing on and turning my hand into hamburger meat for the rest of the week, I switched to rounds of 15 air squats, 15 push ups, and 15 sit-ups, and the 270m run. Got through 8 rounds of that before the 30min were up.
Ha! Great shot of flight training.
Yesterday did a little lifting
Snatch singles
Almost all makes up to 45kg which was the best one of the day.
(One miss in there which I'm blaming on the dodgeball distraction)
Then a very ugly miss backward at 47kg (99%)
Had trouble punching out. Shoulders feeling knotty and tight
Rack Jerks
All makes up to 60kg (90%)
Loaded 62kg but then dropped it without going for it
Decided I was done
7am with DO and Lady Fox. 6 rounds plus 10 snatches on the WOD today. Scaled the snatches to 63# and did 6-4 on every round, which means I maybe could've gone rx. The snatches actually felt really crisp today. Sadly, scaled the T2B to 15 ab mat sit ups because my hands were KILLING me. Even just doing the snatches was painful. They are still a bit swollen and sting-y as I write this, and I just simply didn't want to tear. I use so much chalk that I knew it would happen if I went with T2B. 3 out of 5 crush week workouts for me this time – headed up to Vermont for a long weekend. Enjoy the remaining workouts, everyone!
8:30pm last night
Hit the fitness workout RX'd in 15:55. I really liked this one. My hands have been a mess lately too, and after the first round I looked down and noticed a bunch of blood – a rip from a couple weeks ago had ripped again. Blargh. Took a couple minutes to tape up and went back at it. All deadlifts were unbroken. First two rounds of front squats were unbroken, then 4-4 for the rest. Did the first three rounds of push-ups unbroken, then 5-3 to finish out. This was definitely a front squat workout for me, and I spent the most time there. While the RX weight isn't necessarily bad for me, 40 reps of it is rough. At the start of every set I squat cleaned everything, and I was surprised at how dialed in those felt, even in the out rounds. Elevated push-ups were easier than I thought they would be. I have been pretty consistently working on piked push-ups in Anti-Gravity, so I am pretty sure a couple of weeks training on those has really helped.
6am with Jess and DO
6 rounds plus 3 sit-ups at 85#
Made it through 2.5 rounds of t2b but like everyone else my hands are beat up and didn't want to tear them further so switched to sit-ups. Although tore my thumb on the snatches anyways. Snatches felt snappy today. All rounds were 5-5. I think with healthy hands could have done 95#. For a long workout this moved very quickly.
Watching Jill on her elevated rowing platform during the warm up row was very entertaining. Now Linda and I are off to the Jersey Shore for the weekend for some sun, sand, and waves.
6am with Jess and DO
6 rounds plus 3 sit-ups at 85#
Made it through 2.5 rounds of t2b but like everyone else my hands are beat up and didn't want to tear them further so switched to sit-ups. Although tore my thumb on the snatches anyways. Snatches felt snappy today. All rounds were 5-5. I think with healthy hands could have done 95#. For a long workout this moved very quickly.
Watching Jill on her elevated rowing platform during the warm up row was very entertaining. Now Linda and I are off to the Jersey Shore for the weekend for some sun, sand, and waves.
I've been meaning to add to the classifieds that i am selling my bike. So, here goes…
BIKE FOR SALE:
Women's 2014 Cannondale Quick5, white with teal & pink accents, with quick release seat. It's size small so it's good for those who are short/medium height, and it has barely been used so it's still like new. Asking $400 and will include Giro helmet (black, size L), kryptonite lock, and small case that fits under seat (can hold phone, keys, etc).
You can reach me at bwolf11 at gmail dot com
GUYS, COME TO ACTIVE RECOVERY TONIGHT, IT'S GONNA BE REALLY AWESOME! We are going to attack your overhead squat position! Boom!
Woke up from a deeeeeep 7 hour-sleep feeling like I could've stayed in bed for 3 more if I had the chance. Body is feeling tired from the ocean! But happy 🙂
Had a big plan for training today, but listened to the call to take it easy.
20 min mobility:
-mash quads, tspine, lats
-hip openers
4 RNFT:
10 strict, controlled v-ups
5 each side box step ups (12kg, 12kg, 16kg, 16kg) – left side is so hard. do this more!
5 C2B Pull-Ups (all unbroken, yay!)
Couch Stretch
3:00 each side… found a good release on left knee funkiness if I shift my pelvis slightly left.
CF Dana Point OG
Power Clean
116x3x5
Power Jerk
95x3x5
Skipped some SLDL cause I felt smoked.
3 Rounds
10 back extensions
15 sit ups
10 bird dog/side
Wanted to do some conditioning but will save that for tomorrow. Looking forward to not touching a barbell as this programming has me feeling pretty smoked.
Guys, I'm so sore from yesterday! Like it just hurts to walk, sit, etc. Break at 9am so I wanted to do today's Wod in hopes of being less sore.
8 rounds plus 10hpsn + 7 sit-ups.
-rx'd at 75# on snatches and did all rounds unbroken.
-planned on doing ttb but hands felt like they were going to tear in the first round so switched to sit-ups ASAP.
-only realized after that I did 90 snatches and 127 sit-ups. Pretty sure my whole body is going to be immobile tomorrow. Was going to plan for a massage tomorrow but instead we're planning on hitting the Russian Turkish baths after morning classes.
Haha @ladyfox: I feel your pain.
So sore!!! Read the blog and decided to take AR instead. I'll suffer through today at 6am tomorrow.
Good times at AR: penny kept us all entertained and I got some great ankle mobility suggestions from Whit which greatly improved my overhead squat. Subtle but kind of revolutionary. Maybe increased ankle mobility will help me improve my snatch and OHS!
4:30 w Coach Whit
Once again, I scaled like nobody's biznatch.
No can Snatch, so did 15 Wall Balls instead.
No can hang, so did 15 sit ups instead.
Unfortunately, yes can run.
6 rounds, +15 WBs
30 min of:
10 hang power snatch @63#
10 T2B
270m run
8 rounds + 8 snatches
Power Snatches
1st set 10, then 6-4, last round 3-3-2. About 4 rounds in started cycling from high hang instead of knee which was a significant time saver.
This weight felt doable — 75# would have made more sense in terms of crush week, but I wasn't 100% confident in my shoulders today
T2B
1st set 10, then 5-5, switched to hanging knee raises after 5 rounds bc tore both pinkies (waa waa)
— this sped things up
Runs
Tried to keep them consistent and speed up the last one..
Each movement felt like a manageable chunk, so even though it went on forever, I never felt like I was going to die. Glad I came 🙂
6 rounds +10 with snatches @58# and T2B. Wanted to try it at 63#, but spent too much time taping hands during warm up to feel it out. 58# was perfect bc my form was good throughout (minus a few press outs) and I didn't tear. T2B were all singles in sets of 5, 4 or 3. These took a while. First four runs were good, last two were a bit slow.