Grace R. stretching her lats or nursing a hangover? You decide.
Holiday Schedule Changes
TODAY (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
2016 Look Feel Perform Better Challenge Check List
Are you participating in the 2016 Look Feel Perform Better Challenge? Complete the following steps by January 5th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Buy-in of $30 cash, given to Front Desk staff.
- Answer a few brief questions and submit your “before” photos here. These entries are private will not be published or seen by anyone other than us without your consent.
- Perform the Test WOD and record your results. This WOD will be programmed on December 30th, but can easily be performed on your own at Open Gym.
- Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
- Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, “Why Should I Care About Nutrition Anyway?“
Look Feel Perform Better Q&A Info Session: “Why Should I Care About Nutrition Anyway?”
Why do and should we care about nutrition? Isn’t it enough that we come to CrossFit and work hard?
Attend this Look Feel Perform Better Q&A Info Session, the first in our bi-monthly Q&A Info Sessions this year. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this particular session, we’ll discuss how and why what you feed yourself with has direct impact on your performance and body composition. An open Q&A will follow.
Where: CFSBK’s second floor Annex
When: Thursday, January 7th at 6:30pm
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I Am Ivan CrossFit Journal
Saturday's Programming
Back Squat/Front Squat
Performance
Back Squat 60%x 8-12 x 2, Front Squat 60% x 8-12 x 2
Leave 2 reps in the tank.
Fitness
Back Squat: 2 x 4, Front Squat 2 x 4
Load is 90% of what you used on Wednesday.
Post loads to comments.
Exposure 6/16
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AMRAP 10 Minutes:
10 Box Jumps 24/20"
10 Deadlifts 135/95
5 Push Jerks 135/95
Post rounds and Rx to comments.
2016 Goals
Snatch 135
Clean 185
Back squat 275
Front Squat 225
Strict muscle up
Kipping pull-ups (10 in row)
Kipping toe to bar (10 in row)
Kipping Handstand push-ups
Deadlift 350
Freestanding handstand
100 DUs in a row
Fran Rx
Happy New Year y'all
11am with NoDowell
HBBS 215 x 5 x 2 – felt really heavy after all those OHS yesterday.
FSQ 195 x 5 x 2 – didn't feel any lighter
WOD 6 rounds + 6 box jumps Rx. Legs felt like lead all throughout and couldn't push as hard as I wanted. Everything unbroken through 4 then 9-1 on deadlifts. Fun little burner.
Happy New Year everyone!
Little empty gym lifting today
Press
125x10x3
Last few reps of each set were hard
Dips
+10# x10x4
Shrugs
175x10x4
OH Triceps
Red band x20x3
NoDowell bwahahaha
I did 11 AM as well.
LBBSQ 155x5x4. Looking forward to starting strength cycle (starting Starting Strength?) on Monday.
WOD: 7 rounds + 9 box jumps with two barbells (95# for the deadlift, 83# for the push jerk which I took from the rack to avoid cleaning). This felt awful and I wasn't even hung over. Maybe next time I should save the iced latte for AFTER class :S
Got home at ??? Woke up at 9:30am to find one of our dogs in the hallway. Let him in and went back to bed until 1. Wanted to go straight to Table 87 (pizza) but Chris said he had to workout. Damn him. So joined him for crash b's race prep workout and some crossover symmetry. Light day but happy to have done something. My body and my liver are so sore today.
Happy new year all!
OG:
3 rounds:
5hspus
10 pistols
15 thrusters 33#
20 single single DUs
Power clean, hang clean:
73,83,93,98(f), 93 93.
Did jerks on first three. Get under instead of pulling higher.
30 power cleans: 3:09. Took lots of rest, didn't try that hard.73#
Bench press: feeling it out for iron maidens 63 5×3 with pause every rep. Easy.
3 rounds:
10 TTB
:15 l sit on paralettes
Banded hip and shoulder mobs
Cash out: cleaning the broken bottle of wine I was bringing to KLove's house after working out out of my gym bag. Good times. >:(
Post OG move for the hell of it sort of workout
Movement and Mobility work 12:00
Crossover Symmetry
3 Rounds
10 GHD Hip Extensions with sandbag
10 Push-Ups
Press
95x8x4
3 Rounds
10 Front Rack Walking Lunges 70lbs
5 Chin-Ups
10 GHD Sit-Ups
Open Gym Today
Workout cooked up by David
Warm up x3
15 hip extensions
12 walking lunges fat bar OH 50#
5 chin ups
5 min handstand walk practice — haven't tried walking in a while and noticed improvement
3 Jerks off blocks
25kg, 30, 35, 40, 45, 50
Couple weird ones at the end but otherwise not too shabby
3 rounds for time:
30 DUS
10 DB Snatch alt sides from floor @45#
5:18
Happy New Year all!
First day back yesterday after a week in rainy Ireland.
Hatch Week 8 Day 2
Bak Squat
45 x10, 95 x 5, 135 x 3, 180 x 5 x2, 195 x 5 x 3
Front Squat
125 x 5 x 4
12pm Group Class
Snatch Balance, OHS
33, 63, 73, 78, 83, 88, 93 (M), 93
WOD Rx with Griselle in ??
Quite possibly one of the hardest things I've ever done. Overhead Squats are a MAJOR weakness of mine and I probably should have scaled, but I did it- it was really, really awful and definitely not helped by the fact that I had not moved or mobilized in a week. So bad. Back to daily ROMWOD for me!!
OG this evening
Needed to take it easy today. I haven't been eating enough and I've been drinking a lot this last while and I'm really feeling it.
3RNFT
20 x DU
5 x pull-ups
5 x HSPU's
I used two abmats for the first round and only one for the rest- first time I've been able to do that!
Did some light snatch drills followed by snatch EMOM for like 21 mins lol and I could have kept going because I FIGURED IT OUT!!!!! Got to 83#. So happy!! Thanks DO for your help!!
3 x 10 abwheel roll-outs. Quads were too sore for GHD sit-ups.
Messed around with some handstand walk attempts and then did today's ROMWOD. Glad I came in and moved 🙂
Good to be back.