Performance: Medium Intensity, 75-80% x 5 x 4
Fitness: 3 x 8 Linear Progression
Heavier than last week.
Exposure 2/8
Post loads to comments.
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For Time:
30 Power Cleans 75/55
20 Pull-Ups
30 Push Presses 75/55
20 Pull-Ups
30 Power Cleans 75/55
The load is meant to be very light, possibly unbroken on the fast end but no more than three sets on the slower end. Scale for Pull-Ups is Jumping Pull-Ups today so that intensity can stay up.
Post time and Rx to comments.
Suzanne Y. mid-flight at Fight Gone Bad last weekend | Photo by Thomas H.
- 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!
- SCHEDULE UPDATES: AntiGravity is CANCELLED tomorrow.
Good Luck to Our Starting Strength Fall Classic Competitors!
Tomorrow, CrossFit Gantry will host the 2015 Starting Strength Fall Classic. The Fall Classic is a strength meet where competitors have three attempts to establish a one-repetition maximum effort on the squat, press, and deadlift. This meet is held conjunction with gyms around the US and Canada on the same weekend and the results are combined to announce a national winner for the men, women, and teams. Coach Fox and Coach Margie are judging, and the following strong ladies and gents will represent CFSBK at the meet:
Cam C.
Adele M.
Bethany E.
Charlie N.
Nicole A.
Caroline B.
Brad D.
Rob U.
Get after it, everyone! Take lots of photos in your spicy singlets. We’ll be cheering for you!
Plans Tonight? Come Dance the Night Away at the Gym!
When: Tonight, 8pm to midnight
Where: Your favorite gym on earth!
What: A fundraising dance party with lots of great raffle prizes, food, and drinks, hosted by Brooklyn Community Foundation!
Attire: Gym chic
Cost: Special Discounted price of $30! BCF would also like to extend a $5 discount to CrossFit South Brooklyn members. Purchase discounted tickets here!
Featuring DJ Idlemind “The Appropriate Agent” + chances to win fabulous raffle prizes including exclusive Yankees box suite tickets, courtside Nets tickets, a signed jersey from Mariano Rivera, theatre tickets and more!
Wine provided by Heights Chateau. Light bites provided by JOYA Thai and Concord Market.
All proceeds will benefit BROOKLYN NOW’s 2016 grantmaking program supporting emerging nonprofit leaders.
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Messages For the Future VSauce
8am with Melissa and Boss Man
Front Squats
4 sets of 5 at 185#. Just a tad higher than 75%. Moved well. No issues.
WOD in 7:10.
First set of cleans were unbroken. Last set was 10-5-5-10.
Pull Ups all 5-5-5-5
Push Press 15-8-7
My forearms are on fire!!
Get it, lifters!
mattychm killed that WOD! Amazing!
Front squats with Melody: 105 8×3. Going the extra inch to make sure they're deep enough is so hard. It is amazing what a difference in difficulty one little inch makes. I'm only cheating myself if I don't go deep enough…
WOD: 53#, 15 kipping pullups in 10:45
Had an epiphany: I can get through volume if I just do singles. Could have done 20 if I would have done singles in the first round instead of sets of 2/3. Also, even if I'm fatigued, the tighter I stay and bigger the kip… The easier the pull-up. Duh. It's easy to forget when you're tired!!!
Did this yesterday
12:00 Mobility and Movement Prep
Crossover Symmetry
2 Rounds:
10 OH Walking Lunges w/ Fat Bar 75lbs
10 Hip Extensions
FSQ
160x5x4
Sandwich Metcon
8:26 as Rx'd
PC: Unbroken
P-U 8-6-5 ?
PP: 20-10
P-U: 5-5-3-3-4
PC: 10-10-10
Hello Forearms !
9am with David and MeLo.
Partnered with James on the front squats at 165x3x8. I was vacillating on whether to do performance or fitness on these this cycle, but it's been a while since I put in work on front squats, so I think the fitness programming will do me some good. These felt great today, actually. I think I've picked up mobility somewhere along the line, allowing me to keep my elbows up. That doesn't bum me out.
Finished the metcon in 11:22 rx'd. Volume on pull-ups always kills me. I need to work on that.
The first set of PC's was 15-10-5, pull-ups were all sets of 5, the PP's were 10-10-10, and the final set of PC's was some godawful mish-mash of 5's, 4's, 7's, 3's. Tying my shoes afterward was the hardest thing I'll likely do all day.
Performance FSQT:
45×5
75×3
95×1
115x5x4
Still tipping over a bit. Last set improved when Ro told me to push my hips through.
WOD Rx'd in 8:02.
Really wanted to get under 8m! I love working out with Lady Fox bc I take shorter breaks and try to push through it bc she moves so quickly!
Cleans: All muscle cleans, except maybe 4-5 in the last set. First set unbroken but with one pause to give my forearms a break. Last set: 12-9-5-4 (or something like that)
Pullups: First round 4 sets of 5. Second round: broken up into 4-5 sets but don't remember the rep scheme.
Push presses: Done in 2 or 3 sets. Don't remember!
OG yesterday:
DU practice
Bench: Tried paused bench presses just in case I do Iron Maidens! Worked up slowly since it was my first time.
45×5- all paused
75×1 pause
95×1 pause
105x3x3 first rep of first set paused.
Rope climbing practice. I can do the Spanish wrap, but learned in AG that it is inefficient, so trying to get the technique of the Russian wrap down. Having trouble with it. I think I'm just so programmed to do the Spanish wrap that it will just take time and practice. Pierre and Lauren S. gave lots of advice. Think I just need to do it more frequently to get it!
FSQ
45×5, 132×5, 198×2
231x5x4
These felt HARD today, and 231 was just above my 75% (of 305).
RDLs
242x10x4
superset
Press
45x10x4
Was going to do 5 total sets but I overestimated my capacity on RDLs, been a while.
Jumped in with noon for the WOD
30 Power Clean 75#
10 Strict Chins
30 Push Ups
10 Strict Chins
30 Power Clean
7:26
Even modified, that was pretty grippy. Pain free shoulder!
Love this picture of Suzanne. She is great to share a bar with!
FSQ Fitness at 150.
Metcon at 7:10 RX. Last round of 30 went all to hell.
AR this morning. This is day 6 of my 30 day challenge to myself to be reinstate good habits and daily mobilizing is high on the list.
Rings class this afternoon. Great class!! Been wanting to do this series for years. Looking forward to improving at bodyweight movements over the next month.
Good luck tomorrow guys!
11 am with Jess and Ro
125x5x4 front squat
Metcon rx weight and 1/2 volume pull-ups in 9:02
10am class before coaching.
Fsq:
(45×10, 135×5, 185×3, 215×1)
180x5x4
-man these were tough today! Last 2 sets with a belt. Overall they were hard but Ro assured me they moved fast.
-all warm ups as High bar back squat.
Wod:
7:21 rx'd
-first power cleans unbroken in about 1:05.
-First set of pull-ups were more challenging than expected. Broken mostly in sets of 3.
-push press in 15-15
-2nd pull-ups in 5-5-3-3-3-1
-last cleans in 10-7-7-6. Didn't want to hang onto the bar any longer. That was so grippy!