Fitness
Back Squat: 3 x 10
Start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM.
Performance
Medium Intensity
Back Squat: 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Go a bit by feel and use the lower or higher percentage range depending on how you feel.
Exposure 1/8
Post loads to comments.
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Partner WOD
In teams of 2 with one partner working at a time:
14 Rounds For Total Time:
400/300m Row
10 Push-Ups
Each partner performs seven rounds. Go hard on the ergs sprints.
Post time and Rx to comments.
Asha hanging out on the rings during AntiGravity. Check out AntiGravity today at 2pm for a muscle-up skills workshop. | Photo by Thomas. H., who just uploaded a bunch of bangin photos to our Flickr!
- CrossFit Virtuosity is having a fundraiser for Steve’s Club NYC at the Chipotle on Court Street tomorrow between 12pm and 6pm. Bring in this flyer, show it on your smartphone or tell the cashier you’re supporting the cause to make sure that 50% of the proceeds will be donated to Steve’s Club NYC.
- Check out Kids Club at 9am or Active Recovery at 11am!
Good Luck to Our Subway Series Competitors!
The third Subway Series event is happening over at CrossFit Long Island City today. Here are the CFSBKers that will be representing for us:
Coach Whit
Coach Jess
KLove
Allie B.
Pierre D.
Alex N.
Brad D.
There’s still time to sign up for the fourth and final event, happening on your home turf, Sunday, August 23rd! Get the details here.
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We Are All Sensitive People: A Marvin Gaye Story The Paris Review
Bad week for working out, but got in all the lifting I was planning with DIY DL, db bench, and front+back squats. Was hoping to get in a few 100# db bench presses, which I've been working up to for a while, but couldn't manage a single one. Does crush week throw anyone else off?
Felt pretty junky this morning but made it in for 11am. HBBS 265x5x2, FSQ 225x5x2. Heavy but fine. Then partnered with Dave F for the sweat-WOD. Finished in 24:10. I set and kept a goal for each round – "1:45," "under 1:50," "under 1:55," etc. Fastest in 1:45ish, slowest in 1:55ish, all pushups unbroken (!!yay!!).
10 AM with Fox and Harpz.
145x10x3 squat. OMG, sets of 10 are so hard!
WOD with Francine as a partner and 15 situps instead of 10 pushups for me per round. 25:07. I had originally planned to start with pushups and switch to situps once it got uncomfortable, but once I heard that the intended stimulus was for the pushups to be done quickly I figured I'd better not go there at all. This was…brutal. Had an exercise-induced headache for half an hour after!
9am with the Foxes
FSQ 145 x 10 x 3. Felt good and moved well. Ended up doing back squats on Tuesday so made up the front squats today.
Partner WOD with Brian in 21:17. Splits started off around 1:38 and slowed to around 1:47 at the end. Finished the last 200m at a solid 1:40. All the push-ups unbroken. Around round 3 I thought how cruel Fox is to have so much rowing on a high volume squat day. At least I stayed well shy of pukeytown.
Nooner
Back Squat (75%)
290x5x2
Front Squat (75%)
215x5x2
Erg Sprint/Push Up WOD w/Big Ben
I think we finished in 25:29. First round I pulled mostly in the mid-high 1:30s, second in the mid-low 1:40s, then just tried to keep 'em under 1:50. All push ups unbroken. This was brutal in the middle of it but I felt recovered for each round and recovered pretty quickly after it was over. Partner WODs are always fun and bring a great energy to the gym.
Made up yesterday's workout today
Power jerk
115×3
135×1
155×1
175×1
185×1
205×1
215×1
225 M
Then did the run, S2O, double Metcon from yesterday. Did this with push presses at 115, wanted to work on a little more pressing strength.
20:24
I got smoked at CFSBK today. Woof.
Thanks to my awesome partner Becca and coach Katie for their encouragement.
I need to work on push-ups.
HBBS: 225x5x2
FSQ: 185x5x2
Back squats were too heavy; my 1-RM estimation is way too optimistic.
Did the WOD with Matt Chm. as partner. We finished in 25.02. This was BRUTAL.
Asha!
I finally made it to Anti Gravity class. Lots of take-aways to keep working on… Thanks Noah. Very happy this class exists.
Subway Series at LIC today. Finished the workout in 11:11. Have no idea what place that was, but there were a few guys that finished in 9 something. My time was almost 2 minutes faster than when I tested it on Friday night, so I'm pretty satisfied.
Came into OG tonight to make up squats:
45×5
135×5
225×3
315×2
330x5x2 (HBBS work sets)
265x5x2 (FS work sets)
Then tested my press 1rm since I missed that day last cycle. Was able to press 165 to tie my PR, but it moved faster than I remember the last time. Think I might have been able to get 170 today, and would like to hit 175 in October.
Cashed out with some pull up and bar muscle up work. 2×10 butterfly pullups. 1×10 c2b butterfly pullups, 2×3 bar muscle ups.
Currently eating all of the BBQ for dinner.
Subway Series WOD Rx
3 rounds for time (15 minute cap):
24 Wallballs, 20/14# to 10/9’
400m Run
12 Overhead Squats, 115/75#
This was rough. Anything with wall balls and running is really difficult for me. Especially when a WOD starts with wall balls. I didn't complete it in the timeframe…got 98 reps which is two rounds + 24 wall balls. Only had 1 minute to complete the third run so I walked it.
I got no repped on about 5 wall balls for both the first and second round and about 8 on the third round. OHS were broken up as 7-5, then 5-4-3. Rested the bar on my shoulders while resting. In one of the sets, I dropped the bar at the bottom of the squat. Not sure which round. A couple of times, I lost my balance at the bottom of the squat, but then paused, controlled the bar and stood up. Runs were miserable. First was ok, second one I walked the first part of it. SO HOT!
Allie crushed the scaled workout and got first!
It was amazing to watch Jess and Whit do all the OHS unbroken after all those wallballs and that miserable run in the heat!
Open Gym with Allie and Melody:
Performance squats: LBBS @ 145#, Front squat @115#. Both lifts were at 75%.
Strict pullups: 1-1-1-1 I stopped working on them when I hurt my arm in April, so time to get these back.
Ro gave us an ab circuit since we were tired from the Subway Series.
3 rounds:
40 Russian twists with a KB (didn't check which one)
15 GHD situps
10 toes to bar: bring the legs down slowly
Levers had to be modified for the slow T2B bc they weren't slow.
Went to OG for the first time today. So good to see Kelly and Allie there.
3×10 squats at 125. Whew my legs were tired. Maybe I didn't need to go for a run in the am when I knew it was a squat day.
I am committed to doing a pull up by the end of the year so took Ro's advice and did 1-1-1-1-1. Going to start doing these a few times a week after class and also do some negatives and other accessory work at home. This pull up will happen in 2015. Used a red band which surprised me, thought I would need a blue.
Did the same ab circuit as KLove and am guessing any sort of laughter or movement is probably going to hurt tomorrow, but it has been a while since I have been on GHD and I forgot how much I love/hate it.