Coach Fox talked nutrition last night at the first of this year’s Look Feel Perform Better Q&A Info Sessions
Speaking of Feeling Better… Check Out Active Recovery or Yoga This Weekend!
We’re smack in the middle of our eight-week programming cycle and maybe you’re not feeling so hot. Muscles sore? Didn’t keep up with your mobility work over the holidays? (We won’t tell.) Feeling a little banged up? So why not check out an Active Recovery or Yoga for Athletes class this weekend?
Active Recovery is designed to give your muscles and mind a rest. For an hour you’ll be guided through a combination of soft tissue work, mobility techniques and general restorative movement. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love.
When: Saturdays and Sundays at 11:00am (also Tuesdays at 6:30pm and Thursdays at 7:30pm)
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes
Yoga for Athletes with Coach Whitney is designed and taught with the CrossFitter in mind. You’ll learn and practice basic postures, focusing on the alignment and action of the body. Through a variety of standing, seated, kneeling, prone/supine poses, and even some inversions, the whole body will be stretched, moved, challenged, and restored. With consistent yoga practice over time, you can expect to increase your balance, improve coordination, develop more range of motion, create control of your breath, and calm the mind.
When: Saturdays at 10:00am (also Thursdays at 9:00am with Jaclyn K.)
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes
Both are open to non-members at the $20 drop-in rate, so bring your pals!
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Understanding Sleep for Optimal Recovery and Productivity Catalyst Athletics
Fighting Fear with the Skater Girls of NYC Hopes&Fears
Sic Transit Gloria Mundi YouTube
Saturday's Programming
Back Squat/Front Squat
Performance
Back Squat 65%x8-12 x 2, Front Squat 65%x8-12×2
Leave 2 reps in the tank.
Fitness
Back Squat 2×3, Front Squat 2×3
Load is 90% of what you used on Wednesday.
Post loads to comments.
Exposure 8/16
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Performance
AMRAP 10 Minutes
1 Muscle Up
1 Hang (full) Cleans 205/135
2 Muscle Ups
2 Hang Cleans 205/135
3 Muscle Ups
3 Hang Cleans 205/135
4 Muscle Ups
4 Hang Cleans 205/135
Add 1 rep per round until time is called
Fitness
AMRAP 10 Minutes
2 C2B Pull Ups
2 Front Squats 185/125
4 C2B Pull Ups
4 Front Squats 185/125
6 C2B Pull Ups
6 Front Squats 185/125
8 C2B Pull Ups
8 Front Squats 185/125
Add 2 reps per round until time is called. Bar comes off the floor and should be a medium heavy load for you. First reps can be full cleans off the floor.
Post rounds and Rx to comments.
Happy Birthday Crum(sho)Dog…somehow with the baseball HOF talk today I was thinking about Fred "Crime Dog" McGriff…so you get a new nickname.
Sweet new logo on the blog header (thumbsup)
Happy birthday mike crumsho!!!!
Meant to post last night, got to sneak in yesterday's group class before coaching:
16 min EMOM:
Snatches @ 75# – felt pretty smooth. Tried my best to avoid my infamous "snatch face" (see Instagram acct for details)
5 strict T2B- I would say 80% of these were very strict. Towards the end I had to cheat a bit and bend my knees.
11.1- 300 reps
Looked up my score from the last time in February, i got 258. This exact workout in February 2015 was the first time I tried power snatching since my injury, fun to see this much improvement 11 months down the road!
Fun group class!
Came in for morning OG so I can get a third day of lifting in every week. Jeremy gave me paused stuff to do, different rep/set schemes than I'm used to with pauses.
Squat: 135x3x4. Not hard at all.
Bench: 85x8x3. I forgot how much of a difference a pause makes here! Plus, it's a pretty long set.
Then I decided to do some chinups because a day without pulling is a day without sunshine. I did 5 sets — 4, 4, 4, 4, 3. Usually when we do chins in strength cycle it's three sets, not five, but I can't do as many in a row as I used to (I'm not weaker, I just weigh more, bleah!) and I figured I'd rather have a little more volume than I can achieve in only 3 sets.
Getting up to lift at 6:30 is taking some getting used to, even though I get up only 20 minutes earlier than normal (I go to sleep dressed in my lifting clothes to sleep an extra 10 minutes!). So, so ready for a nap right now.
Omg Stella too funny you sleep in your lifting clothes!
Ali and I are gonna do the same as you and add a 3rd lift day Friday's, but during evening OG. Nice numbers, I'm doing the same paused rep scheme but at 110 sq and 70 bench so I feel your pain, easy but hard and voluuuuuuume!!
7am with McD
Did Saturday's workout :
LBBS 190x12x2
Front Squar 165x12x2
Lots of reps. By the time I got to the front squats I was pretty exaushted. Even forgot counting during the last set but managed to get back on track.
Pretty wiped from the week so I did the AMRAP with hang cleans at 95# with muscle up transitions on the rings with an orange band. 6 rounds + 4 mu transitions.
Time to rest for the weekend.
6am with McD doing Saturday's workout :
Squat 225x3x2
Front Squat 185x3x2
Still working back from injury so these weights are pretty light, but I'm not at a point where I can just let it rip, so each set had at least 1 paused squat, and a lot of emphasis was put on form.
WOD: fitness rx'd up to 7 c2b pullups in the round of 10. c2b is an effort for me, so they were all singles, but moved relatively quickly. All front squats done unbroken and deliberately, with a 10-20s pause before each set to insure this. This would have been a fun wod to go hard at if I were feeling good.
@Stella – I am thinking about wearing my weight belt ALL the time – like Mr. T – so that I am ready to lift at any given moment.
I pity the foo' ain't got his weight belt on at all times! Be ready to lift at any moment, sucka! And treat your mother right!
Misc OG stuff.
Close-grip bench: 170x5x3 (shit is getting heavy; 2.5lb jumps from here)
Weighted pull-ups @25lbs: 5, 5, 6
Weighted Dips @25lbs: 5, 6, 6
And a bunch of chin-ups to try heal my inflamed elbows.
8am with DO and Noah, doing Thursday's snatchstravaganza with DO. I started the EMOM work at 75 and switched it to 85 about halfway through. Both weights felt relatively quick and crisp, though the last few reps of the last couple of sets definitely slowed down some. The toes-to-bars were all done with bent knees. David admonished me to bring my feet up at the same time (I was leading with my right), which made them better, if harder.
The WOD demonstrated yet again the necessity of my pulling my shit together with respect to DUs, as well as the painful consequences of not having done so yet (I have gnarly welts on my elbow that are blooming into a quite exotic looking bruise). I strung together 5 or 6 of few times, but otherwise, it was trip, single, double, trip, single, etc… The snatches were fine, broken up in 5's with probably too much rest between. I finished three rounds exactly, with DU attempts counted as reps.
Recovery workout
4 Rounds NFT:
12 Walking Lunges with Fat Bar @ 90lbs
12 GHD Sit-Ups
12 Deficit Push-Ups
Sumo Deadlift
275x3x3
Farmers Carry with 100lb DBs in each hand
88' x 5 sets
Reverse Hyper
+70lbs x 15×4
Happy Birthday Crumshow!
Get your shit together, Shawn!
Happy Birthday, MCRUM!
Noon
Press
130x10x3
Getting really tough to do 10s, left quad seized up on first set.
Dips
15# x10x3
Shrugz
185x10x3
OH Triceps
Blue Band x20x4
Joined Jess for her CRASH-Bs sprints
10x250m with 2:00 rest
Didn't write down times but best splits were about 1:35 and worst were about 1:45. Not very consistent 🙁
I really like Mr T. I even dressed as him for Halloween this year.
8am Group Class with DO and Noah
EMOM- Rx
This went pretty well, considering 73# is kinda heavy for me. So happy to have allotted time to practice TNG. T2B were pretty solid, I think.
11.1 -214 reps (4 rounds, 4 snatches). I read my post from when this was 14.1 and that day, I almost died and was seriously questioning my decision to do any of this while doing that workout. I got 141 reps that time and DU's and snatches were two of my goats. I am still not awesome at either movement but today this just felt like a regular workout. I might have pushed harder and dropped the bar less if I had a judge in front of me, but I'm happy with this improvement. DU's were not as good as they have been, but then it was awfully early 😉
Yesterday's work today with DO.
Only two hand blisters after 100 snatches…win?
3 reps short of round 5 in the WOD.
WU: 3 rds
-8 TTB
-6 ttall snatch
-8 L, 4 R glute bridge
-4-6 inchworm to push up
FSQ: 45×5, 95×4, 135×2
150x5x3
BB Cycling
4 Snatches + 8 CJ, 88# 2 min rest
3 Snatches + 7 CJ, 98# 2 min rest
2 Snatches + 6 CJ, 108# 2 min rest
1 Snatch + 5 CJ, 118#
Snatches were TNG, but C&J were split… typically 3's and 2's. Forgot to time first round. About 1:30 for second, and around 1:00 for the last two.
A fun handstand walk obstacle course interlude…
HANDS SUPER BEAT UP, couldn't fathom gripping anything else, so did this…
Conditioning:
6RFT
12 ohs 65#
8 push ups
rest 2 min
:45, :42, :38, :36, :35, :34
2 Rounds of:
10 Banded walks — assorted directions
10 renegade rows plus push up w 15# DBs
C&J BBell warm ups
Power Clean, Push Jerk, Split Jerk
35kg, 45kg, 50kg
C&J
55kg
60kg – failed jerk twice (approx 90% of best C&J)
55kg x 1 x 3 (85%)
5 Rounds NFT
5 hollow hold things with 2.5# technique plates OH and down at sides (need a name for this)
10 Kip swings / Butterfly shoulder circles
3 slow MUs using Peter Pann harness
OG
Worked on kipping hspu. Did 4 in a row with 1 ab mat and 1 rep with 1 ab mat plus green plates under my hands. Happy with the progress there! Ro showed me a better set up in AG and it's helping big time.
11.1 Rx: 221 reps
(4 rounds +30+11)
Tripped up on my new rope that I cut too short a few times. Lesson learned. Measure twice cut once.
Thanks for the birthday love, guys!
Good fun pre OG sesh 🙂
3 Pos cleans
70% x 3
75% x 2
Snatch pull @ 93% 5×5–nice and high!
Chinese DB rows 3×10 #17.5
BSQT
65% x 5
70% x 5
75% x 4
80% x 3 x 2
Weighted GHD sit ups 3×10 10WB