One of Leah S.’s second-grade students wrote a super cute story about climbing the rope at CFSBK, and Leah shared the story with us. Sophia is Charmaine E.’s daughter. We’ve also written the text of the story below, with a few minor edits…
The First Time I Climbed a 30-Foot Knotted Rope
By Sophia Hopkins
Me and my mom were walking to CrossFit where my mom works out. When we got there, I felt embarrassed. Everyone was staring at me. I bet they were curious to see what I can do.
My mom’s trainer asked, “Can you climb that knotted 30-foot rope?”
I said, “Yes, but I’m nervous!”
“It’s okay, maybe you need some time to stretch,” said Jess.
I thought, “Hmmmm, maybe I will climb the knotted rope.”
I asked, “Can a lot of adults climb that rope to the top?”
She said, “Not a lot.”
I said, “I will climb the knotted rope.”
But I was scared. I didn’t know what to do.
“What if I fall off?” I asked.
“Trust me, you won’t, ” said Jess. “I’ll put a mat under it.”
1, 2, 3, 4, 5, 6, 6, 8, 9, 10 knots I clmibed. It was not scary, personally. I climbed it multiple times!
But the seventh time, it was time to go. I did not want to go. So I had to climb down the rope. We got our coats on and said bye.
The End!
News and Notes
- Want to try something other than group class today? Check out Active Recovery at 6:30pm, Pilates with KH at 7:30pm, or AntiGravity at 7:30pm.
- Get your yoga on with Jaclyn, at the new time of 9am on Thursday mornings! Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class.
- Still want to sign up for the C.R.A.S.H.-B. World Indoor Rowing Championship? You have until FRIDAY to do so. Get all the details HERE.
_____________________
Farewell, Grantland Slate
Wednesday's Programming
Back Squat
Performance: Low Intensity, 65-70% x 7 x 4
Fitness: 3 x 5 Linear Progression
Heavier than last week's set of 8.
Exposure 4/8
Post loads to comments.
_____________________
For Time:
50 Double-Unders
25/20 Push-Ups
40 Double-Unders
20/16 Push-Ups
30 Double-Unders
15/12 Push-Ups
20 Double-Unders
10/8 Push-Ups
10 Double-Unders
5/4 Push-Ups
Ladies, feel free to perform the men's Rx on the push ups if they're a strength of yours. Scale double-unders to 1/2 attempts, or 1/2 KB Russian kettlebell swings (53/35) if your doubles are shite. This is meant to be a fast and mostly unbroken WOD.
Post time and Rx to comments.
Skill: Kipping HSPU
Strength: Chin up 5×5 + :60 plank between sets
WOD: For as long as possible or 15 minutes perform
1 push up
1 box jump over 24/20
2 push up
2 box jump over
3 push up
3 box jump over
*increasing reps by 1 every minute.
6am doing Wednesday's workout with McDowell and friends
Back squat: Hit 235# x 7 x 4. Still babying my leg groin a bit bit it's getting better. These felt crisp and smooth today.
Metcon: 5:05. That was over fast. I thought I would make it through the round of 20 pushups solidly but about halfway through my arms just gave out. I switched to sets of 5 for the rest of the workout. During the 30 DU's my rope broke (the screw and handle came flying off) and I had to grab the end of the rope and rap it around my finger. Managed to KMST and finished without whipping myself to death.
Cashout: Mashing with the big physio ball followed by 3 sets of 10 on the GHD machine.
6am with Jess – Monday's work
Perf Press: All the reps! Last time I did 7s it was a mess. Long pause and deep breaths at the top for the last few reps of each set.
45×5
75×5
95×3
110x7x4
Metcon: first two rounds were 10-6, second two were unbroken 17 and unbroken 15. Had time to pick up the bar for a few more in the last round but could not bring myself to do it. Rowing pieces were 52-55 seconds.
64 reps Rx
Forgot about Deadlift:
135×5
225×3
315×3
365×3
365 was tough, but there's a little room there to go up. Will try 385 next week.
7 AM with Lady Fox.
HBBSQ 150x7x4. The first set felt a little rough but afterward it was fine.
WOD 7:37 with 1/2 volume double under attempts. I think I should have done fewer pushups (I guess my wrist will let me know in a couple of hours) and more double-unders.
Yesterday: 53# on the performance press, 175# on the DL x 3, and 51 total FSQ @ 65# on the metcon. Subbed FSQ for thrusters because of some mystery shoulder pain that kept me out of the gym for the past week and a half. Feeling a bit better but proceeding with caution.
Today: 110# on the performance HBBSQ, and 6:33 on the metcon. Rxed the double unders and scaled to 12-10-8-6-4 on the push ups (40 total instead of 60 total). Again, just trying to keep volume down and work with good form. Triceps and calves are swole after this one!
6am doing Monday's work with Jess. I did the fitness presses at 115. The last rep on the last two sets was slow, but not super grindy. This is where things tend to slow down significantly for me. I'll probably only go up to 117.5 next week.
DLs were not so successful. Warmups were 225×3, 275×2. Then I failed one attempt at 315 because I tried to rip the bar off the ground. On the next try, I hit one clean rep, then on the second, the bar was too far out in front and I couldn't get it up. I have no doubt that I've got the strength to do 315×3, so I'll stick at this weight for next week.
On the metcon, I completed 7-9-10-8 thrusters. I haven't done 95 lb thrusters in a while and these did not move snappily at all. I also noticed in the middle of my last round that the damper on the erg was set at 10, which may not have helped here.
10AM with McD
Press: 110x5x3
Deadlift: 265×3
WOD @115lb front squats: 14, 12, 11, 11
Monday's work
Press: 78 x 7 x 4. Last two reps of last set were rough.
Deadlift: 265 x 3 Felt good
WOD: 68 reps, best round was 21 and worst was 14.
Is there a buy in for anti gravity classes or are there ppl who go who can't do anything yet?
Oh and I loved the story!!!
@Sophia! What a great story! I was embarrassed the first time I went to Crossfit too, but now I'm like, look what I can do! I still need to learn to climb the rope though.
Ariel, nope! Noah and Arturo will help make the class work for your abilities.
Thank you, Kate.
Sophia is awesome!
Yesterday
Press (work up to a heavy, pain free 5)
Worked up to an easy 100.
Deadlift
Planned to pull 405×3 but My back was feeling off near my right side SIJ. Warmed up to 365 and then left 405 on the floor.
Rowed an easy 20min
Today
Squat
Missed last Low Int day so worked up today.
215×7, 220×7, 225x7x2
Based off a 330 HBBS
Great story, Sophia!! I still haven't managed to climb that rope and I'm quite a bit older than you. I'm very impressed!!
Open Gym.
Today I started a Hatch squat cycle.
Back Squat
165 x 10, 195 x 8, 205 x 6, 220 x 4
Front Squat
125 x 5, 145 x 5 x 3
Assault Bike intervals- 6 x 20 seconds on, 1:40 off.
Hoping to get back this evening to AG and get at least one HSPU, please?
Noon class with McDowelllll:
Back Squat: 150x5x3
First time squatting since the Starting Strength Fall Classic and first time using my new BEST BELT. Felt surprisingly heavy, the last rep was very slow coming up. Impressed with bad-ass Christie doing the same weight for four fast sets of seven.
WOD: didn't watch the time, 6-something? I had to scale the push-ups to strict-down/knee-up AND scale volume because I was so sore from Sunday's WOD. Double-unders were all un-broken except first round where I tripped over my 46th rep.
Enjoying this fun break from Open Gym life.
Good crew tonight at 530p for Monday work.
Performance Press
50.5 x 7 x4 all moved well, thanks Lauren for reminding me to keep elbows in front of the bar!
DL
135 x 4
165 x 3
185 x 2
195 x 3, really trying to push AWAY from the floor, less UB as I am inclined to do. Also, need more lats and shoulder retraction – can you say problem area?
WOD Rx
4 rounds went by in a blink of an eye! Rows felt smooth and got under the bar in each round with about a min to go each round.. 14, 12, 11, 10, for a total rep count of 57 on thrusters. Asha kept me moving on this one, girl didn't put the bar down!!!
McD kickin my butt chronicles ..
Monday morning stopped by to lament that had only 30min and got roped into:
6 rounds:
1:00 max cal row (avg. 12-13 cal)
1:00 max burpees (no idea but about as many as McD)
1:00 max DUs (avg. 50 – lots of mess ups and being tired)
1:00 rest
Monday night 20 min. Snatch session solo:
Bbell warm ups
Power Snatch + Hang Snatch
35kg x 4
37kg x 2
39kg x 1
Snatch
42kg x 1 x 2
40kg x 1 x 5
Today
3 rounds:
4 strict pull ups
3 strict dips
3 strict hspus w 1 abmat
2 Split Jerks every 2 mins:
83#
93#
103#
113#
123# failed 2nd
123#
123# (approx 80%)
3 rounds:
8 Pendlay rows @83#
8 Reverse fat bar wrist curls
8 glute ham raises
5:30 class
Warm up
10 ring rows x3
10 push ups x3
16 reverse lunges x2 (35#, 45# plate OH)
Press 70%
52# x7 x4
Deadlift ~95%
190# x3 (belt and lifting shoes which I kind of liked)
Work out @65#
1) 15 (unbroken)
2) 15 (unbroken)
3) 13 (unbroken)
4) 16 (9-7)
Rows felt pretty speedy.
Thanks McD for making me beat 15 and suggesting to break it up.
Making up for lost fitness today
Co-sign the good crew part, Kristin! Way to go!
Monday:
Press 60# 5×3. Hard but form feels good!
Deadlift 160×3. Also feels good!
Wod: 63# 11, 10, 8(ugh),14 couldn't find a groove. Wasn't my best.
Fun times at AR & AG. Gotta stay limber and practice those skillz!
Mondays workout with Whit:
Press: 165x3x5
Deadlift: up to a very heavy feeling (and terrible third rep) 425
Conditioning: 20, 21, 22, 22; 85 thrusters total