Fitness
Back Squat: 3 x 8
Heavier than last week.
Exposure 3/8
Performance
High Intensity
Back Squat: 85-90% x 3 x 2
Front Squat 85-90% x 3 x 2
Add a few pounds to your last High Intensity day.
Exposure 5/16
Post loads to comments.
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5 Rounds For Time:
400m Run
15 Chest-to-Bar Pull-Ups
Sub regular pull-ups, banded pull-ups, or challenging ring rows as appropriate. Also consider scaling volume to perform a more challenging version of the pull-up. If chest-to-bar pull-ups are in your wheelhouse, scale up and perform 5 bar muscle-ups instead.
Post time and Rx to comments.
Another awesome shot by Ewan B. from last Sunday’s Subway Series event
- Happy birthday, Lisa C. and Matthew C.!
Schedule Changes
- The following class is CANCELLED next week: Pilates on Tuesday, 9/1
- LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day. Please note the changes to the morning and evening classes:
- 6:30pm
- 8:00am
- 9:00am
- 10:00am
- 12:00pm
- 4:30pm
- 5:30pm
Three Ways to Spice Up Your Sunday CFSBK Life
- Active Recovery at 11am. This class is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. Want to learn more? We wrote a detailed article about this class on Coach David’s blog, Inside The Affililiate, called “Running an Active Recovery Class.”
- AntiGravity at 2pm (and Tuesdays at 7:30pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements.
- Open Gym from 6-8pm. CFSBK has been offering Open Gym hours for a few years now, as an opportunity for members to perform some independent programming, while a coach monitors training. We now offer an Open Gym membership option and extended hours just for athletes who would like to use our facilities and equipment to do their own programming and training independent of group classes.
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The Paleozoic Diet Lucky Peach
NASA’s Next Horizon in Space The New York Times
Sunday's Anti-Gravity:
Skill: T2B
Strength:
Pushup 1-1-1-1-1 3
Rds :30 On/Off Pushups
Superset w/ DB Chinese Row
WOD:
Run 400 meters
50 Squats
Run 400 meters
50 Ring Rows
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
Felt fried this morning, today's workout was spotty but really felt like bonus points.
Friday – got in Wednesday's work, warmup and lifting only. back squat 275x5x2, front squat 235x5x2. This felt not bad at all.
Saturday – Ill-advised 12-mile "run" in the sun. Should have taken way more water and a bunch of calories. I know better than that. This took a lot out of me.
Today – 11am AR was exactly what I needed, felt pretty good going in to the 12 o'clock class but it wasn't quite enough to feel recovered. high bar 305x3x2, called out for depth on 2 reps which… yeah. Then front squat 260x3x2. Called out for depth on the last 2. They were certainly shallow, but felt so hard I think it was worth doing them rather than re-racking the bar.
WOD was super slow. Switched from kipping pullups to ring rows for the last round because I couldn't get over the bar anymore, and finished in 18:59.
8am.
BSQ: 235x3x2
FSQ: 200x3x2
First exposure to high intensity. Everything moved well. Will add more weight next week.
Metcon: Substituted 5 bar muscle-ups for 15 C2B. 13:06. All bar muscle-ups unbroken.
Noon class
BSQ
335x3x2
Heavy and belted
FSQ
255x3x2
Almost dumped the first rep, way on my toes. Second set was smooth.
5RFT
400m Run
15 C2B Pull Ups
22:14
Super slow. All pull ups in 6-5-4, all runs performed indignantly.
The Indignant Runner. I like that.
HBBS: 240×3, 245×3
FSQ: 200×3, 205×3
WOD @ 8 strict pull-ups, 400 m row. Finished in 14:34.
Squats 160x8x3. This is the same weight I did on Wednesday but I felt so rushed I didn't want to go heavier. Right, this is why I always squat on Friday mornings during cycles when Saturday is a squat day!
WOD 18:21 with 8 strict chins/round. I probably should have cut it to 7. I can do strict chins just fine but when I start to lose them, then I start kicking my legs to get my chin over the bar and my wrist doesn't like that at all. Had to ice for a bit after class. 🙁
12 class:
Backsquats: 105 8×3. Gotta do 115 next week
Wod:
subbed 10 kipping pullups instead of 15. 17:02. Talked to MeLo, and from now on… I have to do full volume, it will just take me longer. I'll never get the volume if I don't practice.
Antigravity:
Fun times! Good t2b practice, did true push-ups on the paralettes, Worked up to a weighted single @ 35#!!
Wod was modified:
50 air squats
550 run
25 burpees
550 run
50 ab mat situps
10:15
My cash out is currently eating oysters at little neck for lunch. @erinmc the well fleets!!
HBBS – 260x3x2 – 5# up from last week. Moved better
FSQ – 220x3x2 – 5# up as well. Moved much better
Had to sub 20 32kg KBS for the pull-ups as I'm nursing a strain/tear in my elbow (actually it's a muscle whose name I can't remember, but in that general area). Runs were super slow after the first one. 13:49
8am with the Fox family
BS – 130 3×8
This is what I was doing on week 6 for a 3×5 last cycle. I think I am either getting stronger (probably) and/or getting more comfortable and ambitious with the weight. It felt good, the last 2 were tough, but with 8 reps shouldn't it be that way.
WOD
I did green band pullup and scaled the volume to 10. My arms just give out. I got to 12 my first set and realized if I try for 15 I am going to staring at the bar and not finish until 10am. (I also knew I was taking the AG class later so I needed to save my arms)
I finished around 18 and some change.
AG
I love this class
Learned how to string my kipping t2b together. It has been a work In Progress and today it clicked. I also ripped open my hands so that wasn't awesome.
WOD
Did the same one as Allie, but forgot to check the clock. I have to get better at that. I was probably about a minute behind her so I'll say about 11:30. The last run after the burpees was really tough. I just couldn't catch my breath.
way to go KLove, Allie and all the other crazies that did the regular group class and AG. 🙂
12pm class.
Hbbs: 2×3
(45×5, 135×5, 175×3, 210×1) 225x3x2
-same weight I did last time but all belted. Felt pretty smooth and will go up next time.
FSQ: 2×3
180x3x2
-all good too. 5# more than last time. No belt.
Wod:
18:06 scaled to 10 chest to bar pull-ups each round.
-my hands have been pretty beat up so I didn't want to do full volume. Success in not tearing in my palms though got a little tear on my thumb. The last 2 runs were awful.
Yesterday: did the comp class wod outside.
Team relay where we each did 3 rounds of:
500m row, 15 ohs (135/95), 50 du's, 100ft farmers carry (32/24kg)
-that was much harder than it looked. The heat and being in the sun didn't help.
And finally, Saturday's programming on Friday:
8min c&j amrap:
-7 cleans plus 1 jerk rxd at 125
8min amrap of du's and sit-ups:
-got through the 50 du's and 30 sit-ups.
8min amrap of 30 kbs/10 burpees:
-3 rounds plus 20 kbs at 24kg
I'm tired. Will probably take tomorrow off.
Performance squats:
LBBS @165#
FSQT @135#
Both of these were at 85%. They didn't feel as bad as expected so I wish I pushed myself and did these at 90% instead.
WOD in 18:32 with kipping pullups. All pullups done in 3 sets of 5. Did all sets of pullups in a minute or less as suggested by Melo and Noah which helped make up some time for my super slow runs.
My traps are fried after all the C&Js yesterday and pullups today.
AG:
T2B practice. Getting close to stringing them together, but boy do these hurt my hands!
Real pushups on paralettes done with added weight of 10, 20, 30, 40 and 45#. Chinese DB rows with 10# DBs.
Same WOD as Allie and Melody. Didn't realize a clock was running so don't know my time, but I was the last one finished. Every movement super slow expect situps. It was tough doing this right after group class.
8am with The Foxes
High Bar at 260#
Front Squat at 220#
All moved well.
WOD Rx'd in 17:46.
This felt like it was taking forever. Mostly because BK was moving like a freight train. C2B were all 5-5-5 except for the last round at 6-5-4. I have never done Bar Muscle Ups in a WOD before so I stayed with C2B but I stayed after class to see how MUs felt. . Was able to string three together so next time I'll give them a shot.
Yesterday
3 Rounds with Andrew and Steph, Relay Style
500m Row
15 OHS @115 Unbroken
50 Double Unders
100' Famers Walk 2poods
I have no idea what our time was but this was a major suckfest. However it was great to do it out on the street with the worlds best cheering section on hand.
Today
6,000 meter Row with a legless Rope climb every 5:00
OOF
Hands feel like lunch meat.
I rarely post but this was a gem:
I) aggressive bodysurfing, amrap, 60 minutes
II) death by 10 meters. Run 10 meters the first minute, 20 the second minute, 30 the third minute, and so on. I made it to 6 rounds, almost died. Ben, my son, picked 5 to stop.
III) Banded pull-ups and chin ups. I did four sets of five with the green band, alternating between pull-ups and chin-ups. Ben did 3 sets of 10, 2 pull-ups, 1 chin-ups. Then black band – we both did a set of 5, one pull, one chin each.
IV) aggressive steak and salad and potato amrap.
OG Drench Sesh
Power Snatch Singles @ 60-65-70-75%
36kg
39kg
42kg
45kgx1x2
CJ Singles @ 65-70-75-80%
48kg
52kg
56kg
60kgx1x2
Good Mornings 52kgx5x3
3 RNFT
10 back extensions
15 sit ups
10e bird-dogs