KH (aka Cage), Coach Whit, Jenna J., and KMo have spent the past week hiking 35 miles on the Laugavegur Trail in Iceland. They survived (!!!) and are coming back to us tonight. Ask them about their adventures!
- FIGHT GONE BAD 2015: Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Have you signed up yet? The deadline is only 10 days away. REGISTER HERE!
- SCHEDULE UPDATE: Pilates is CANCELLED tonight.
Want to Model Your CrossFit Muscles?
Ewan B. (who took a bunch of great photos for us at the final Subway Series event) has a client that sells a fat burner, and they are looking for ripped athletes (male and female) with low body fat. Ewan is doing a casting, and needs athletes with the necessary physique. It’s a paying gig ($500) and he would need a signed model release. The shoot may be as soon as tomorrow, so have a flexible schedule! Email Ewan [at] ewanburns.com, and check out more of his work at www.ewanburns.com.
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Breathing and Breath Control for Olympic Weightlifting Catalyst Athletics
The Science Of Why You Should Spend Your Money On Experiences, Not Things Fast Company
Wednesday's Programming
Performance:
Low Intensity
Back Squat 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last low intensity day.
Exposure 6/16
Fitness:
Front Squat 3 x 8
Add a few pounds to your 3 x 8 exposure last week.
Exposure 4/8
Post loads to comments.
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5 Rounds Not For Time, or 25 Minutes:
5-5-3-3-1 Press
100m Farmer's Carry, as heavy as possible
300m Recovery Row
Work up to a heavy single on the press. Perform the carries as heavy as possible, almost to 3rd ave and back. Row the 300s easy at around 18s/m.
Post Rx to comments.
Yesterdays workout
about 10:00 of AR and then a little parallette handstand practice that didn't go very well.
4:30pm Group Class with the NO/ROmodels
3 Rounds
15 Squats
5 Strict Toes to Bars
5 Strict HSPUs
Bench 145x5x3
Deadlift 305×5
HPC/Burpee Metcon: 6:24 as Rx'd
Two of my favorite movements in one workout! <3
I don't have whatever gear is needed to do that workout around the 4:00 mark.
ALSO! Everybody sign up for Fight Gone Bad! It's the most CFSBK of all the CFSBK Dayz!! Everything can be scaled or modified as needed. Team T-Shirts!!!!
Did yesterday's workout –
Bench – 190x7x4 – last set got tough
Deadlift – 335×5 – felt a lot heavier than 325×5 last week.
Metcon – 3:58*
* I remember every round, but I feel like this can't be right – as much as I'd like to have done it this quickly 🙂
5:30 class yesterday
First day back from a 2 week vacation.
Bench: 175x7x4
First 3 sets were good, only got 5 out of the last set. I will still with this weight next week as I get back into working out and NOT drinking everyday
Deadlift: 315×5
Heavy but not terrible.
WOD rx'ed in 8:28
Again, first day back I feel my conditioning has lost the most in two weeks so it's a slog getting back into things.
7 AM – benchpress at 78# moving great, which is exciting since last cycle I ended at 79#. Should definitely exceed that by some bounds. 120# deadlift felt really heavy and I'm feeling it in my lower back now – I have to really work harder to keep braced.
Came in last in the WOD (9:19 I think), which is often the case, but was a little sadder today since it's my birthday. I felt old and decrepitedly middle-aged. Trying to remember at least I am here working out! Take that, everyone else who turned 38 today and spent it sleeping in.
6am with Jess time traveling to tomorrow
FSQ – 175 x 8 x 3. Still moving really well so will continue with the 10# jumps. Considering I ended last cycle at 185 x 3 x 3 some real progress. Jess noticed most of us had really lazy front rack grips that was leading to elbows not being up enough and a slouched chest. Focusing on that made the back so much more vertical and really made these feel lighter on the legs and less pressure on the lower back.
WOD – nice to have some NFT work and give my raw paw a rest.
Press – 95, 105, 115, 125
Farmers carry – red kb all four rounds. Unbroken first three but grip fatigue on that fourth
AG
Skill: Handstand Walk
Strength: Pull up 1-1-1, Superset w/ Db pull overs 3×10
WOD
1/2 MARY
10 min amrap
5 HSPU
10 alternating pistols
15 Pull ups
3 RNFT
5 x OH squats (PVC- pause)
5 x lat activations
5 x kipping pull-up swings
I need to get better at these movements so am going to do them more often.
Strength Cycle
Comp Squat(1@8RPE, 3 x 4@8RPE)
45 x 10, 95 x 5, 135 x 4, 165 x 4, 185 x 4, 205 x 4, 225 x 1, 235 x 1, 240 x 1, 220 x 4 x 2, 220 x 4.
Press (4 x 6@8RPE)
45 x 6, 55 x 6, 65 x 6, 70 x 6 x 4
DB row (3 x 10)
30 x 10, 35 x 10, 30 x 10
Nooner at Strength Cycle!
LBBS
45×5, 95×5 (pause) 135×3 (pause) 155×1 (pause) 170 5×3
Bench
45×5 (pause) 65×5 (pause) 75 5×3 (pause)
Barbell Rows
68 10×3
Squat mostly felt really great! Really happy to see that my heavy single set of three last cycle is now moving really well as a 5×3! Very excited about this!
Bench felt great today with the pausing and adjusting my right shoulder appropriately, also finally feeling the drive through my heels with control.
Hot day today!!
6:30 Active Recovery w/ Coach Fox
My first AR ever. I had no idea what I was missing or how much I needed this class. I watched as several evil spirits were exorcised from my body. I'll be back next week.