1 Press + 2 Push Press + 3 Push Jerk
Work up to a max for the day on the complex. Practice efficient re-racking of the barbell from overhead. Catching and moving directly into the next jerk is the ideal.
Post loads to comments.
30-20-10 Reps For Time:
Push Presses 115/75
The Push Press weight should be light enough for you to cycle efficiently, 2-3 sets for the 30, 1-2 for the 20, and unbroken for the 10. Perform the sit ups on a soft surface and with momentum. Sub for Double Unders is 15-10-5 Attempts/Makes.
Post time and Rx to comments.
Holiday Schedule Changes
Thursday (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids
Open Gym is CANCELLED
CANCELLED: CrossFit Preschool
Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only
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CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym.
On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year.
We will be interviewing this month and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:
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Cool Things in Slow Motion
Dan L says
6am with Nick and McD
Barbell complex – 95, 125, 155, 165, 170
After the press, the rest of the complex was no problem
Metcon in 5:54
Did the first 30 PP unbroken, which was probably not a great idea. The 20 was in 3 sets and the 10 was in 2 sets.
Kayleigh R says
Complex: 63, 73, 78, 83, 85. Surprise 2# PR for my press – unexpected and exciting way to start the morning.
WOD 6:41 Rx. Broke up the 30 into 3 sets, the 20 into 4 sets, and the 10 into 3.
Worked up to 145#.
WOD Rx'd in 8:43
Sit ups and DUs were unbroken.
PPs were 12/8/5/5, 6/4/4/3/3, 3/3/2/2. Yeah I broke those up a lot.
Neck and neck with BK the whole way and he ended up beating me by 3 or 4 seconds.
Complex: 95, 125, 135, 150. A fun complex, quick and fast reps on the early sets and then more deliberate movement on the last sets.
Metcon: 8:40 Rx. 12-7-6-5, 6-5-5-3-1, 5-3-1-1. Didn't mean to make the last reps singles, the lock out was questionable, so picked up the bar and made them legit. Sit ups were quick today, all things considering, and a few unexpected trip up on the doubles. Matt kept me moving, but it sure felt like I was staring at the bar alot.
I have this week off so I was all about 8 AM today. (And I will be all about 10 AM tomorrow, since my choir is doing Messiah tonight. I'd say you guys should come, but I think it's just about sold out!)
S2O work: got up to 83 on the complex. My wrist started to feel a little funny at that point so I didn't go any higher. Kinda wish I'd taken bigger jumps — maybe I could have tried for closer to my press PR.
WOD: 6:23 with 35# DBs instead of a barbell, otherwise Rx. I am hereby not allowed to count attempts in double-under work any more. It only took me five freakin' years, but I have consistent double-unders. There was such a long time that I thought I would NEVER not suck at these, so I would like to offer encouragement to all of my fellow klutzes who have been trying for a year or two and still don't have more than a couple of DUs in a row. I now feel like the poster child for "See? It CAN happen!"
6am with NickDowell
Partnered with Kayleigh: 63, 73, 78, 83, 85, 88F. I half heartedly attempted the 88, moved the bar 2" and decided it wasn't going to happen.
WOD in 10:21 at 73#. Push presses were hard after all the complex work. 10-10-5-5, 7-7-6, 5-5. DUs were including attempts, still don't have these down, but feel like I'm getting closer. Stella – you give me hope!!
Solid OG sesh. Fun lifting with Ryan
Clean HS: 160
–waves @ 80-85-90%
Clean pulls: 163 3×2
FSQ: 148 2×6
15 back extensions
10 leg raises
6am with McNick
Everything moved pretty easily and I think I could have done another jump but didn't want to fatigue before 60 push presses..
WOD – 8:35 at 100#
Didn't think I would be able to do 115# in 2-3 sets per round so went lighter. Decided I wanted to see triple digits on the bar so threw 2.5's on there. Planned on doing 3 sets of 10 but it felt easy so decided to try 2 sets of 15. Bad idea and I ran out of gusto..
15-7-5-3, 6-6-5-3, 5-5
One trip on doubles in rounds 30 and 20. Shoulders feel smoked now.
Congrats Stella! I remember the intense joy I felt a few months ago when I finally had a workout where I could routinely do big chunks of double unders unbroken.
Chris "Rx Next Time" Yun says
WOD: Started at just 45# but then moved up to 75#
First day back after a week of salami plates and Star Wars Battlefront, so everything kinda sucked. However, the time off being virtually murdered multiple times by teenagers was beneficial for my shoulder's healing process. And I got to work with NYFD's Alan L.
Allie B. says
Dropped in at Crossfit Novi. Curious about their programming… Fun workout though!
5 min row warmup
20-30-20 air squats, pass throughs, OHS with PVC
Back squats every 2 min:
85%x 3×3 108#
Depth was good on all of these!
"Chief" 5 rounds, 3min amrap with 1:00 rest
3 power cleans (78#)
9 air squats
3 rounds, 4, 4, 4, then pushed to get 5 in the final round. Fun workout!!! Chest is fried from all the push-ups this weekend!
Sad to be missing today's workout. The shoulder to
Overhead complex looks really fun!!!
Samir Chopra says
Press: 105x5x2, 105×8
kristin caps says
Warm up: 53, 63
My 1RM last cycle was 78, last 75 was very sticky
Conditioner was a good one-Noah encouraged me to do the full DU, even though I not so secretly wanted to scale 20-10-5. All rounds broken into 5/6 sets..
Did the push press at 63#
30 PPress: 15,10, 5
20 PPress: 10,10
I heart sit ups 😉
Ariel c says
Stella me too!!!! I got ten in a row tonight!!!!! Who even am I?!
Ben Lock says
Small 5:30 class
Worked up to 155# on the complex.
Felt good and was pretty crisp
WOD rx'ed in 6:03
Broke up the sets in 17/13, 12/8, 10
I finished the last set of sit ups in 5:45 and tried to quickly get the DUs done before the 6 minute mark but tripped up.
Jenny m says
7:30 with Ro
63-73-78-80 on the complex. 81 is my current 1RM for press.
Wod at 63# in 7:00.
Broke up the push press way too many times. Shoulder to overhead is a weakness that I need to work on in 2016.
Press Complex: 53-63-68-70-73-75(f)
Could barely do the warm up at 33# today so subbed Russian KB swings @58kg for PP. Shoulders are shot from AG yesterday. I love PP so was sad to miss this.
Swings: 30, 12-8, 10 Probably could've/should've pushed myself to do the 20 unbroken too.
Situps: Love situps in workout (I guess I can say that bc I missed Annie last week!)
DUs: Set of 30 took me forever, 20 done in 2 sets, 10 unbroken
Tried to beat Ben.
No CrossFit until SUNDAY! Longest hiatus in about a year. Hopefully I have dumbbells at my parents' house that are more than 10#! Oh, how I remember the days of doing 10# curls…..
dave p says
7:30 class, 5# PR on my OH press @ 140! 125 might have felt the hardest as I didn't get tight enough before the lift. Could probably (?) hit 145 on a good day.
WOD @ 95# in 8:10, which wasn't the time I wanted but was the time I got. I think 95# was the right weight for me, did each round broken in 2: 15-15, 10-10, 5-5. Sit ups are a big goat for me, super slow. Screwed up the doubles in the first round but had them dialed in & unbroken in rounds 2 & 3.
Lovin' the evolution of last week's handstand pushup instructions…
*28kg KB, NOT 58kg
Not sure if anyone caught that:)
Kind of blew it on the complex .. Poor set up on the strict press
Work out with 75# in 7:10
10-10-5-5; 5-5-5-5; 5-5
These were tough, lots of grunting
I told myself to use my legs, which got me through it.
Double unders were smooth sailing for once!
Decided to go Rx on the workout since Noah said it was ment to be heavy. Told myself going in that I would break it up and goal was sets of 10, that changed quickly as I did 8, 7, and then all sets of 5 for all the presses. Unlike Annie where my double unders were alluding me, today I was able to get all round of double unders unbroken. Finished in 11:30