Performance:
Back Squat Low Intensity 65-70% x 7 x 2
Front Squat Low Intensity 65-70% x 7 x 2
Fitness:
Front Squat 3 x 10
Use about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM
Post loads to comments.
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Performance
5 Rounds For Time:
7 Power Cleans 155/105
3 Ring Muscle-Ups
Fitness
5 Rounds For Time:
5 Power Cleans 155/105
5 Chest-to-Bar Pull-Ups
5 Ring Dips
Post time and Rx to comments.
Check out Episode 3 of CrossFit’s “Road to Conviction” series! While incarcerated, Fletcher Tholin discovered CrossFit. Watch his rehabilitation in this eight-part series.
- For CFSBK’s Subway Series event on August 23, we still need judges and a score keeper! Judges are expected to monitor range-of-motion and reps for each workout. Coach David will do a session to review movement standards and protocol before the event. The score keeper needs to do data entry on the scoring system and should be comfortable with spreadsheets. Please email David [at] CrossFitSouthBrooklyn.com if you’re interested.
- Grace R. is riding in the 26th annual NYC Century Bike Tour on September 13 as part of a special fundraising team called Ride for Vision Zero. The goal of Vision Zero is to get the number of traffic deaths (many of whom are cyclists) down from upwards of 200 this past year to zero in 2016, as well as to make NYC a more bike-friendly city overall. If you want to donate to the cause (Grace is super close to her goal!), head over here.
- Happy birthday, Alexandra C.!
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Climbing the Shark’s Fin The New York Times
6am with Ro and McDowell
Backsquat: Hit 230# x 7 x 2, 70% of my last 1RM. Felt good and crisp, although 7 is an odd number to count to for some reason while squatting.
Frontsquat: Hit 195# x 7 x 1, also 70% of my last 1RM. I bowed out of the last set as my groin injury is flaring up (yay!).
Metcon: 7:57 for Perf version at RX. Did singles on the power cleans with a quick breath in between each, did all the MU's unbroken. Tried to keep pace with Brad D who was steamrolling through the cleans. Also kudos to Roy for the badass strict MUs and a great finish.
6am with Ro and McDowell
Perf. Squat in kilos:
20×5
60×5
100×3
127x7x2 (HBBS work sets ~280#)
105x7x2 (FS work sets ~230#)
Metcon: 8:11 for the performance version Rx. Tried to keep pace with Michael A who was ninja-ing his way through the muscle ups. Failed the last muscle up of rounds 4 and 5 which cost me a lot of time. Liked this one a lot. More kudos to Roy for BAMF and doing all the muscle ups strict.
*being a BAMF
I spent two cycles on Low Bar BS and I was pretty happy with the results. Excited to get back to High Bar now.
HBBS – 195#x7x2 – Felt a little heavier than I thought it would but no issues.
Front Squat – 160#x7x2 – Fast and easy.
Perf WOD Rx'd in 11:02. I felt something weird happen in my wrist when I was warming up the MUs and it made me nervous going in. Ended up being a non issue.
Cleans were bailed singles with minimal rest. Muscle Ups were unbroken for the first two rounds and then 2/1. I failed the last one at the 10:00 mark and then took my time getting back up there.
Roy should teach a class on strict MUs.
630 am strength cycle.
LBBS: 205x5x3. Damn, these are getting heavy, which makes sense since I'm pretty sure 205 is the heaviest I've squatted in sets of 5.
Bench: 167.5x5x3. These actually seemed to move more easily than 165 last week. I'm going to chalk that up to the quality Mexican food I ate in LA this weekend.
Clean: 135x3x3. This is getting to a fairly challenging weight, though I think I'm in a sweet spot here where more weight actually improves my form on these.
Hello CFSBK. Been missing you recently. I'm planning to stop by tomorrow morning at 6am to get a little sweat on.
5:30am. Did a mixture of Outlaw Way barbell work and CFSBK conditioning today. Perf metcon Rx in 8:08. Finished the first round in under a minute and knew that pace was unsustainable. Cleans done as 7, 7, 4-3, 4-3, 3-2-2. MUs as 3, 3, 3, 3, 2-1. Think I could have pushed a little harder if I had the motivation of friendly competition.
8am group class:
HBBS: (45×5, 135×4, 155×2) 175x7x2
FSQ: 135x7x2
-the front squats were surprisingly easy? I shouldn't say that because I know they are going to hurt soon enough.
Fitness WOD:
9:59
-all rx'd except only did 3 ring dips per round since these are a huge weakness of mine. all power cleans unbroken.
See you tomorrow Peter!
Fitness programming, but with HBBSQ: 135x10x3. I almost screwed up the math on this one and was going to lift more like 145. Glad I didn't, sets of 10 are freakin' LONG.
Very not-Rx Fitness WOD. I did 15 slam balls at 20#, 3 strict chins, and 5 bench dips (which I was pleasantly surprised to find out that I can do). 7:00 flat. Maybe I shouldn't have scaled the chinup volume (although I went to singles starting in round 2).
I was delighted to have some time to mash my calves afterward. I really need to suck it up and make or buy myself a parallette.
10am class:
Performance squats at 205# and 175# respectively. Everything moved well, but I wouldn't go so far as to call it "low intensity."
Performance WOD at 135# in 13:13.
Cleans all in 4/3 to save myself for the muscle ups.
Muscle ups 3/3/2-1/2-1/2-1 (failed the first rep of the last set).
Just wanted to say thanks to the rest of the 10am class for putting away my bar and cheering me on during that last round. Couldn't have done it without you.
Petey!
—
Yesterday
BSQ
250×7
260×7
FSQ
190x7x2
*jumped right to work weight on the front squats
Perf WOD Rx'd
11:11
Cleans all singles until the last round. Muscle ups all 2+1 except for the first round unbroken.
Noon w/ Coach McDowell
FSQ: worked upto 125#
WOD: 7:40 with 95# Clean and Ring Rows
First time in about a year doing either FSQ or Cleans (wrist). Good to be back, but damn rusty.
Having said that, I'll be skipping all regular classes this cycle in attempts to heal my shoulder and my wrist. I'll only be doing OG, AR and – depending on the WOD – the occasional Squat day. This really sucks, but I really need my shoulder to heal up if I'm going to kick Ben Smith's ass next year. Why is everyone laughing?
ATTENTION INOV-8 lovers
I've been wearing Inov-8 F-Lite 230's for several years, and even got my mother super hooked on them. Now they are discontinued and I'm heartbroken.
Anyone else in this position who found a later model that they loved just as much? I'd love to hear about it.
@K Harpz, thank you for your kind words!! i am so sad face to be leaving you and everyone else at CFSBK!!
Michele, I used to wear the 230s and now I wear the 185s. Doesn't feel like much of a difference.
12pm group class-ish.
No lifting because of SC. Did some planks and ab-wheel roll outs and lots of mobility while everyone else squatted.
Fitness WOD
5 x power cleans @105#
3 x 'strict' chin-ups
3 x matador dips.
8:50
Cleans got heavy, fast.
My strict chin-ups were helped by a bit of a jump from the floor for the later rounds.
Matador dips were hard.
In my head I approached this as a NFT because that's where I am right now.
First CrossFit workout in quite a while. Hard, but fun!
Big thanks to the coaches for being accommodating.
4:30pm Group Class with McPologies
3 Rounds
10 FSQ 45lbs
5 Matador Dips
5 Strict Toes to Bars
FSQ
Fitness
135x10x3
Performance
5 Rounds
7 Power Cleans 155
3 Kipping Muscle-Ups
8:24
Did all the power cleans as methodical singles, did all the muscle-ups unbroken.
Bent Over Barbell Rows
155x8x2
HBBS: 215x7x2
FSQ: 175x7x2
WOD @115: 8:11
Had no idea what 10×3 would be like… So decided to go with 73# today. (Ended last cycle at 105) I definitely have room to go. These were hard and I definitely got a great workout, but I could have gone heavier.
8:31 fitness wod. The time isn't super accurate because there were a lot of folks trying to use the matador, so we all did some waiting…
73# cleans— gah! I can go heavier. I thought I was going heavy… But it wasn't that hard. I don't really know what my max clean is. My max clean and jerk is 87… But obviously that's way different!
Matador dips- these are so much easier than banded ring dips! I was trying to get low.
Kipping pull-ups were by far the hardest part. I tried to think about getting my chest up high, especially after watching this awesome video of a bar muscle up on the Solace instagram. Maybe it's the summer-outdoor- drinking-and-eating love handles, but I am not improving with stringing them together!!!
Really, really fun workout. Loved the high rep front squat and this strength for time workout. I don't feel like my chest is burning, but my muscles are fatigued for sure!
Warm up x3
4 chin ups c2b
10 push ups
8 FSQ 45#
HBBS
70%
135 x 7 x 2
FSQ
70%
102 x 7 x 2
5 RNDs for time — 9:01 (with some extra rest here and there at the matador as Allie mentioned, whose dips are inspiring btw)
5 power cleans – 95, 95, 95,105, 105, these felt crisp and strong. Cycled the first few, but I switched to singles which was much better
Recently I struggled with 105 power cleans in a workout, but I think the posterior chain work I've started doing with McD, and his positive smack talking, is helping 🙂
5 pull ups – unbroken, but no chest to bar today..
5 dips – matador, first set unbroken but shallow, switched to doubles and singles to get deeper