Hang Clean
Take 15 minutes to work up to a heavy hang clean.
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As Many Rounds as Possible in 20 Minutes:
20 Burpees
270m Run
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Our new graffiti trucker hats are available for $25 at the Front Desk. Check them out!
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am, or Open Gym from 2-4pm!
- ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. This class has had consistently low attendance for a while, and we’re nixing it. Check out Active Recovery at 11am on Saturday or Sunday to get your weekend mobility fix.
- The Starting Strength Seminar is happening this weekend in 608, but our regular schedule will stay intact.
Want a Night Out, For You and/or Your Kids? Sign Your Kiddos Up For CFSBK Kids Club Night!
Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen.
When: Saturday, September 26th from 6 PM -9 PM
Who: Kids ages 3-12, parents can stay if they want or go out on the town.
Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.
RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!
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Beauty beyond – winning astronomy photography BBC
Hang clean: 73,83, 93, 98 (sloppy), 98, 103(f), 103! I feel legit cleaning over 100. <3
WOD: thought I finished in the 7th round (people in class disagreed), but I remembered I didn't erase my board after my last round! Did 7 full rounds and 18 burpees. 8 or 9 rounds requires lungs of steel. Man! Get after it.
8am with Katie. The hang cleans went much better than I expected. I think my previous hang clean PR was 155, but I worked up to 175 today. They felt like they were moving well and I was getting under the bar well. 175 is only 10lbs off of my clean PR, so I'm interested to see where I'm at with that.
That WOD was rougher than I expected (not sure why – anything for 20 mins without rest is going to get nasty). I finished 5 rounds plus 20 burpees. I haven't done any burpees in a while and that was a hell of a way to get back in the saddle.
9am with KHarpz
Hang clean: 33, 83, 103, 123, 133, 143, 148, 153PR!, 158PR!!
Got a great cue from Katie to squeeze my butt before the high hang. Everything was feeling locked in today and really focusing on bracing made a huge difference. I feel like I still have more room here, but ran out of time today. Super pumped about this!!
WOD – 6 rounds plus 3 squat thrusts. Subbed the squat thrusts for burpees until I can develop the proper stability in my shoulder to do burpees.
Followed it up with AR at 11am, where we learned that a whale shark is in fact a shark, but not a whale.
Comp Team
15 min mobility:
-ant-to-post hip distraction from standing, from knee (flexion, ext rot, int rot. L side focus)
-shoulder int rot (R side focus)
EMOM 9 min (alternating stations):
30 DU
12 TTB (12, 12, 9-3… never done 12 unbroken before!!! woot! using a lil more knee bend)
:30 HS hold at wall
Snatch (warm up for WOD). Sticking with power snatch, not ready to squat yet. still have pain in L hip ant and both hips deep. getting slightly better though???
63: HH, Hang, Floor x2
83: HH, Hang, Floor
93x1x3
Conditioning:
Amanda
9-7-5 Reps for Time:
Muscle Ups
Snatch (135/95)
Scaled to:
6-4-2 Reps for Time
Muscle Ups
Power Snatch (95)
Time: 11:02
Shoulder has been feeling better, but didn't want to push into a volume range I haven't done before, so decided to scale from the get go. Happy with this choice. Have definitely lost a bit of dipping strength in the past 3 weeks since I've been taking it easy, so look fwd to working ring dips back in consistently. These were tough to dip out today. Kip felt put together and sharp!
Scaled to power snatch because of hips. Did these all as singles.
Cool Down/Accessory Work:
-shoulder int rot (band+pvc)
-3 rounds each: 10 RVRS lunge L leg (33# BB on back), 8 glute bridge L, 8 glute bridge both
-1:00 each side hamstring PNF
Lifting Session Yesterday
FSQ
Heavy double for the day 143#
Bench & Bentover Rows
3 sets of 5
Bench @ 95#
Rows @ 75#
Scapjack contraption – Recovery
AR and Group Class Today
Hang Clean
45kg
50kg
55kg
60kg F
58kg – better than 55
20min AMRAP
20 burpees
270m run – more like a crawl
So hot. I was beet red for the next 2 hrs
6 rounds + 12 burps
Total last minute, but any ladies interested in doing Flex on the Beach tomorrow? We have at least one opening on our team. Holla – michael dot crumsho at gmail dot com.
OG
Snatch
264
CJ
341
352X
*crossfit makes you weak
Today
Front squat
374×1
385F
352x1x2
*crossfit makes you weak!
Wod
Did it
I just found out that my coworker's brother-in-law is the person who wrote and directed the Rich Froning documentary that premieres tonight in Las Vegas.
How did I find out? I was on the phone with her and she just said in passing "I gotta run. I'm going to Vegas to watch this documentary on this CrossFit guy…"
After several expletives (on my end), she continued "I've met him and hung out with him lots of times. I didn't know who he was…"
W?T?F?
Hang Clean: 63×2, 83, 103, 113, 118, 123 (5# PR for the hang and PR match for a full clean)
Partnered with Ellie which was great bc she took bigger jumps in weight than I usually do and took breaks in between each lift which was exactly what I needed to PR! Whit pointed out that I was sitting back a little too far once the bar got heavy at 118. 123# felt better than 118 once I fixed my position. Ran out of time, but excited to go for more next time.
WOD: 6 rounds + 2 burpees
Not as bad as I expected this to be, but I'm pretty good at pacing myself and not going out too fast. Burps were steady the first 15, then tried to go a bit faster on the last 5 each round. Runs were slow, especially 4-6.
Hang cleans: 135, 145, 155, 165, 170, 175
WOD: Rowed instead of running.
Finished 150m short of 6 rounds. This was a sweaty mess.