Dylan taking on handstand push-ups
- CONGRATS to Jason K. and Rosa M. on their new beautiful baby girl! Eloise Kenner was born on December 14th weighing 6lb 4oz, at 18 inches long! Check out these pictures in our Flickr account! We love our CFSBK babies!
Check Out Pilates with KH (a.k.a. Cage) at 7:30pm Tonight!
Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way! The Pilates Method can be great “accessory work” for a Crossfitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out HOW to use these muscles properly. Come join Kristin Hoesl (KH) in CFSBK’s first ever weekly Pilates class. We’ll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning. So if any of this sounds intriguing to you, come drop in on!
Schedule: Tuesday nights at 7:30pm upstairs in the CFSBK Annex
Price: Individual classes and 5-packs can be purchased here, or you can use your regular CrossFit group class membership to attend
Learn more about KH in our interview with her, called “‘Mad Abs, Yo!’ How Pilates Complements CrossFit, and Getting to Know Kristin H.“
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
Saturday (12/26):
Normal Schedule
CANCELLED: Yoga for Athletes
Sunday (12/27):
Normal Schedule
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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Checking in with the Guy Who’s Eaten Nothing But Red Meat for the Last Seven Years Vice
Wednesday's Programming
Back Squat/Front Squat
Performance
Heavy: Back Squat 82.5% x 1 x 2, Front Squat 82.5% x 1 x 2
*Numbers based off recent 1RM.
Fitness
Back Squat: 2 x 4, Front Squat 2 x 4
*Use same load at Exposure 1.
Post loads to comments.
Exposure 3/16
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Every Minute on the Minute, For 15 Minutes:
1. 12 Burpees
2. 12 Pull-Ups
3. 12 Calorie Row
Perform the required reps as fast as possible and rest the remainder of the minute until transitioning to the next movement. Scale the number of reps/cals as required as to get them done no later than the 40 second mark of each minute.
Post reps per minute and Rx to comments.
AG
A. Kipping Pull ups
B. Emom 10
Even 5 t2b
Odd :30 inverted hold
C. AMRAP 10:
30 walking lunges
15 push ups
10 pull ups
6am with Jess and McDowell
Perf squat: LBBS 205x1x2, FSQ 175x1x2. Glad to be doing less volume today than Saturday's 48 squats.
WOD: 12 squat thrusts per round, pull-ups with a green band: 7-5-5-5-5, row for cals12-9-9-9-9. This one really gets your heart rate up. Pull-ups were feeling good but didn't think I could sustain 7 per round. I finished the first round with the erg right around 40 seconds, but didn't think I could keep that up and scaled back to 9 cals so I could catch my breath between movements.
Press complex: 43, 48, 53 – felt great
WOD @ 43# – not nearly as bad as I thought it was going to be. I even had a little fun.
I literally cried on the day I learned the S2O movements in Foundations, so I'm happy to at least be making some mental progress with these movements.
+ 1 for Kristin's Pilates class!! It's the best!
6am squats with McDowell
HBBS – 240 x 4 x 2 – Moved well and still feeling good
FSQ – 215 x 4 x 2 – Felt easier than last week's 3
WOD – Burpees started off fast then slowed considerably
Pull-ups 12, 12, 8-4, 6-4, 6-2.9-1. Hands started to get so sweaty those last two rounds I had trouble holding onto the bar. Rows were 1 cal per stroke. Started to redline in round 4 on the burpees and took me about 20 minutes to recover.
Pilates with KH is great! It has really helped me out with my hip and improved my lifts by having a much more stable core. Plus half your ab workout comes from laughing so hard.
Rosa!!!!! I am so happy for you & Jason. I've been thinking about you! Congratulations <3 <3 gorgeous baby!
Crossfit Novi
500m row, walking lunges and other stretches down the floor
Deadlift:113×3, 123×3, 133 3×3, 153×3
21-15-9 push jerk 73#, kipping pullups 9:02
10min alternating EMOM: barbell row (53#) and barbell ab rollouts
Commiserated with a girl also from out of town about how we already miss our home gyms. Tomorrows WOD looks fun :*
6am with Jess doing Monday's workout
Overhead: Partnered with Ken and worked up to 165# on the movement. I would have tried for my press 1RM but we ran out of time.
Metcon: 5:39 Rx. That was fun. I broke the press 20/10, should have done 10/10/10 since it was super hard to get through the 20. My stomach hurts from all the core work from the last week.
10 AM squats w/Jess
LBBSQ 180x4x4
Wrist was feeling cranky in warmups and even during squatting. 🙁 I guess all those dynamic movements from yesterday felt OK while I was doing them but weren't such a great idea in retrospect. Next week I will probably just ask to strict press on Monday.
Given the wrist discomfort, I asked for a special snowflake WOD and Jess kindly obliged me. So my rounds were:
12 ring rows (rounds 2 and 3 with feet on a box, others just mostly horizontal)
12 box jumps 20"
15 slam balls 20# (probably should have done 18 of these)
PS: 10 AM dogs <3 <3 <3
10 AM with McJess
HBBS: 250x1x2
FSQ: 210x1x2
That WOD was smokin'.
make up post from yesterday on the struggle bus. calves/feet were so angry with me from standing/walking/dancing in heels for 5 hours the night before.
wu:
mobility flow, hips, mash tpsine/calves/quads
3 rounds:
12 band steps side, 12 front back
15 hollow rock
8L, 4R glute bridge on bench
crossover symmetry in between
FSQ
45×5, 95×4, 125×2
140x5x3
focus on vertical bar and quick turnaround at the bottom. challenging but fine.
accessory:
3 rounds
10 pistol, alternate (red band assist)
8 ghd sit up
6 strict ring dip
OG
HBBS: 4sets: 10,8,6,4reps: 165,185,195,215
FSQ: 4x5x135,145,155,155
This Hatch Squat method is going to be brutal. It's just the first day, and my L hip is already aching.
GHDs: 10×5
Pull-ups (that's right, Pull-ups): 2×5
My first Pull-ups in about 8 months!
Nice work, KMo… CF = Adult Playtime Success!
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11am
Bench Press
175x10x3
Close Grip Bench Press
155x10x3
Delt Flyes
17.5x15x3
Chins
3×8
Hi! Been a while. But I just did 3×5 Hbbsq at 180, which I'm pretty pleased with. So I thought I'd say hi. Merry Christmas to those who celebrate! And a happy new year to all.
Congrats Rosa and Jason! Welcome to the world little Eloise!
Pilates is the bomb. So is AG. Wish they were on at different times so I could do both :p
Dragged my ass into noon class after a couple of days of feeling very 'sick'.
Hatch- Week 8 Day 1
Back Squat
45 x 10, 95 x 5, 135 x 4, 165 x 2, 180 x 5, 195 x 5, 205 x 5, 220 x 5
Front Squat
125 x 5, 135 x 5 x 3
S2O Complex
75-85-90-95F-95-92.5F lololol my 1RM for press is 95#, but not today, clearly!!!!
WOD in 6:28 Rx
Those push presses got heavy, fast. 20-10, 10-5-5, 5-5. Realized I had the wrong rope and had to change it out which lost me a few seconds. This was a fun workout! And my last one for a week. See y'all in the New Year. Happy Xmas/ holidays/ whatever you're into! Stay safe! Mwah! Xxx
LBBS 148.5 x 1x 2
FSQT 118.5 x 1x 2, all still moving nicely, been very focusing initiating the drive from the hips rather than the legs, how did this take me so long? Thumbs up
Whit programmed a nice EMOM for me: tried to get out of the power snatch since shoulders are fried from overhead work, but I prevailed.
9 min
10 cal row
10 power snatch 53#
4 pull up, 2 ring dip w/ orange band
Cash out: 30 min self imposed mash session :)))
Monday work w/ Noah & Jess.
130 strict press.
RX wod at 7:07
Wow Rosa and Jason! Congratulations on the birth of beautiful Eloise!