KLove, as meme-ified by Allie B. We’ve all been there, haven’t we?
Wodapalooza 2016
Coach MeLo, Coach K Harpz, and Tina D. are headed to Miami this weekend to represent CFSBK at the 2016 Wodapalooza Fitness Festival. Team Steel Magnolias came together back in October, when they began the qualifying process of completing, recording, and submitting the results of 9 tough workouts. They ended up placing 112th out of 218 registered teams, earning themselves a spot in the Intermediate Division.
Five workouts have been announced so far, one of which includes a 50 meter swim. (MeLo says she plans to hold on to K Harpz’s leg, but we know she’ll do just fine, as long as she keeps a lookout for sharks.) This is Wodapalooza’s 5th year, and the organizers expect 20,000 spectators and 1500 athletes representing 16 countries. Some of the elite athletes competing this year include Rich Froning, Camille LeBlanc-Bazinet, Matt Chan, Lucas Parker, Emily Bridgers, Graham Holmberg, Becca Voight, and Talayna Fortunato, among many others!
Want to follow the action? The event schedule is here, and be sure to keep an eye on the Wodapalooza Instagram account (@thewodapalooza). You can also watch it live on FloElite (subscription required). Let’s wish them luck. Go get ’em, Steel Magnolias!
Join Us For CFSBK’s Community Potluck Next Saturday, January 23rd at 7pm
We’re excited to get everyone in house to break bacon and socialize together outside of normal classes. This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge, and bring folks from all times and corners of the gym together.
This event is open to everyone and all are encouraged to come. Check out the event page for guidelines and more info. Bring your favorite Paleo dish! We can’t wait to see you there!
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Yesterday’s Whiteboard: Snatch | Push Press, Burpees, Pull-Ups
6 Steps to Muscle Recovery with Wes Piatt YouTube
How a Bike Messenger Gears Up For Winter Hopes&Fears
The Year in Weird New Frogs The Awl
Saturday's Programming
Back Squat/Front Squat
Performance:
Back Squat 70% x 8-12 x 2, Front Squat 70% 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 10/16
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Every 2 Minutes for 7 Rounds:
15 Wall Balls 20/10, 14/9
5 Deadlifts 275/185
The goal is to go unbroken at 80-90% each round and score consistent times.
Post times and Rx to comments.
6am doing Yesterday's work with McDowell
Starting to come down with a cold and got a horrible night sleep despite the Nyquil. Felt REALLY out of it today but I forced myself to come in.
Snatch EMOM work. Kept it light. Started at 95# and worked up to 125#. Some good notes from McD on getting lower at the bottom of the movement.
WOD
Breathing through phlegm filled lungs made this feel impossible.
Presses
21, 8/7, 5/4
Burpees
Laughably slow
Pull Ups
11/10, 10/5, 9
8:38 of torture.
6am.
HBBS @ 195x12x2 followed by FSQ @ 170x10x2. Where I felt I had 2-3 reps left in the tank on the back squat after 12 reps, I had the same feeling after 10 reps on the FSQ. This is getting tougher each week.
Metcon @ Rx: This got tough very quickly. First 4 rounds where under 1 minute with a deliberate break between wall balls and deadlifts to put on my belt. Had to take bigger rests before and after the deadlifts pushing my times out. Could have gone lighter on the deadlifts to keep a faster pace since I just can't grip and rip 275 for that many reps.
I hoped someone would do something with that cute photo of Kelly. Love that!!
8am with Noah and Nick before heading out of town.
LBBS: 126 x 12 x 2
FSQT: 98 x 8 x 1 (poor set up)
98 x 10 x 1
WOD: 14# to 9", DL at 155#
Hold onto your hats here folks, this was a doozie! Tried to stay consistent, was happy with 4 rounds but then things took a turn for the worse. O2 capacity plummeted, had a hard time getting back onto the DLs without ~10 sec rest. Rounds looked like:
:56
:56
1:00
1:02
1:16
1:20
1:31 —-> on the floor
Happy weekend all!
7am with SquatDowell
BSQ – 130# x 12 x 2
FSQ – 125# x 12 x 2
Back squats with that many reps were tough. Fronts were okay.
Metcon @ 185# & 20#/10' – :59 / :59 / :59 / :59 / 1:03 / 1:04 / 1:05
Kinda shocked at the consistency here. Definitely the most wallballs I've done Rx and heaviest I've deadlifted in a WOD. The last two rounds kinda sucked, but the first 5 were fun. My hams and glutes are en fuego.
Random question: does anyone have snow boots between the sizes of a women's 5 and women's 7.5 that they could lend me for the weekend? I shipped mine back to myself from California but they haven't arrived yet, and I need some for this weekend.
email me @ jmbrown224@gmail.com. Thanks!
6am with NickDowell
HBBS 225 x 4 x 2
FSQ 200 x 4 x 2
Little nervous with my hip but everything felt fine and moved well. Happy to do the 90% today as I don't think I could have gone full weight.
WOD at 225#. 225 was fairly easy for me, probably should have done 255 but didn't want to press my luck as this was a lot of pulling. Wall balls all unbroken and times between 50-55 seconds for first 4 rounds then 55-1:00 for last three. Kudos to BK for sticking with 275, he looked miserable.
OG
Power Snatch: 5x10x 45# bar
Pull-ups: 5×3
WOD: 5 rounds, 20cal Row & 30-50 DUs
After about 8 months of shoulder injury recovery, I'm finally Snatching the (blue) bar and doing unassisted Pull-ups. And my DUs are also coming along. Big day/week for me.
But my hip is still f'd. I think it may be bursitis or tendonitis…
11am
Press
135x10x3
Pretty happy to make all these. Failed this at the end of another volume cycle a year or so ago. Also seems that my shoulder can be considered fully recovered.
Dips
20x10x3
Shrugs
195x10x3
OH Triceps
Blue x20x3
Good luck, Steel Magnolias! I hope your team colors are blush and bashful. Also, if you need, like, a water boy in future competitions, I am happy to sit on the sidelines and recite all of Shirley MacLaine's lines from the movie. https://s-media-cache-ak0.pinimg.com/736x/28/13/43/281343fb7b19ab032b3cf674558c3d7f.jpg
8 am w/ Nick
Thursday's work
Snatch EMOM
65-65-70-70-75-75-75-75
Kept it light so I could actually cycle the reps (and try to implement Nick's helpful cues re. form).
WOD
75# push press, subbed jumping pull-ups
I forgot to write down my time, but I think it was 10:20?
7 am with McDowell over at 608
I like having that second day of squatting with 90% of Wednesday's load. LBBS at 120 and Front at 95. Last LBBS in 1st set of four was called shallow but that's because I was going unnecessarily fast. These are in good shape.
Did wall balls with a 12# ball. I haven't scaled the ball in a long time but my shoulder shuddered when I tested the 14#. I tried to hit 9 ft but counted all over 8 ft. All unbroken. DL at 115, which was heavier than I thought it should feel and I know I compromised form more than one time. Like yesterday – can't recall exact time and I didn't track each round. Like yesterday – sub 10. That's all I know.
Had a blast taking 26 five year olds through their CrossFit Field trip today! Thanks to Janelle for organizing and Moira and Camille for co-coaching the kiddos!
Recover workout
Soft Tissue/Mobility for about 45 minutes
Seated Sled pulls using arms only
worked up to 135 plus the E-Sled.
did about 6 sets
3 Rounds at a leisurely pace
1:00 Single Unders
1:00 Slam Balls 30#
I think this was Wes Piatt approved because I was definitely conversational
Argh – Left my wedding ring (the white gold variety) next to an erg on the 608 side of the gym this afternoon.
If anyone finds it please let me know or drop off at front desk.
thanks so much
RichardG
rgreenspan (at) me (dot) com
Oh, as for the workout, 3×2,000m / 5'rest = 2:03.6, 2:02.8 and 2:01.9. Happy that they got faster, bummed about my ring.
Fun 1PM session today with good people all around! Lady Fox killing 500's on the erg, McD and Bryan blasting shoulders, David being David, and Charlie working her skillzzzz.
WU: low back smash (feeling tight/cranky from some GHD work on wed??)
3 rounds
-banded steps: 10each side to side, 10 fwd and back
-pvc moves: ohs, sorts press, snatch balance
-hip mobility
Snatch WU:
high hang snatch: 33×6, 63×3, 83x1x3 (second two were faster/sharper)
power snatch: 93x1x2, 103x1x2, 113×1 (this is technically a PR!?)
Barbell Cycling (same load for each movement):
:15 max rep power snatch (115#)
:45 rest
:25 max rep hang power clean
:35 rest
:15 max rep push jerk
:45 rest
Scores:
2/2
9/9
5/5
-power snatches were singles. YAY! this is 87% of my best full snatch so… wtf!)
-could have gotten 10 HPC both times, but just didn't suck it up. threw the bar into my throat a few times. blergh.
-jerks… gotta keep midline a bit tighter. some of these were squirrelly. but i haven't cycled 115 cleanly before without resetting, so this was good practice.
Conditioning:
21 FSQ (105#)
9 Muscle Up
15 FSQ
7 Muscle Up
9 FSQ
5 Muscle Up
Time: 14:02
(Volume scaled this workout from 30-20-10 fsq and 15-10-5 mu. Guess I could have done the full volume, but it wouldn't have really been conditioning anymore. First time getting through 21 muscle ups in a WOD, so that's a win for progress.)
FSQ: 7-7-7, 8-7, 9
MU: 2 cycled to start, then failed my second on another double attempt. stuck with singles for the remainder, not resting as long as I used to.
Accessory: Bar Muscle Up Practice
…did maybe 7-8 attempts and then FINALLY GOT ONE! wahoo!!! Big aggressive pull and then FAST turnover. can focus more on getting OVER, not just up.
Your colors are PINK and PINK!!!
Was dreading today's Crash B's workout all morning long. Finally got to it after classes.
12x500m with 1min rest.
2:04.1
2:03.8
2:03.2
2:02.1
2:02.1
2:02.2
2:01.6
2:01.2
2:01.1
2:01.0
2:00.0
1:59.7
-so, this was hard. 1 min rest felt like the 10sec rest during a tabata. So much better to row when other people are doing things as well!
And Good luck Ladies of Steel. Just checked and they are in 10th place after the first WOD (which I think was done in the pouring rain!)
Go steel magnolias!!! That's awesome!
@Richard G.- We found your ring during CF Kids this afternoon. It's in an envelope at the front desk for you to pick up.
Thanks for the picture Kate R! Good timing 😉 My expression was in response to the thruster/row WOD (my least favorite combo) we did the other week! I survived it! haha
Good luck at Wodapalooza ladies!
OG tonight, tried to do Thursday's work. Today was one of those days where everything felt exhausting and hard.
Halfway through my t&g snatch rounds, Pierre pointed out they were supposed to be power snatches. So much easier that way! Worked up to 115, where my form started to deteriorate on the later reps.
Started to do the WOD and melted down pretty fast. Not my day // ~~ hoping for a better tomorrow
First off, I would like to lobby for more memes on the blog! @josh I'm lookin at you!
OG tonight
Warm up
3 RNFT
200m row
20 double unders
EMOM every 2:30 minutes working up to a heavy 5 T&G power snatches
95-115-135-145-155
Then 3 singles at 185 on the minute.
The T&G work this cycle has been hard but I really enjoy it. I'm finding it is a weakness I enjoy working on.
21-15-9 Thursday work – thanks Paul for the encouragement on this one!
Push press 95# – all unbroken in under :30 per round
Burpees were quicker then normal so that was nice
Pull ups 15/6, 10/5, 9
Finished in 6:23
Then 3×5 of bounded split jerks
95, 135, 155
Really working on pushing my head through rather then arching my back and finding my head behind the bar
Good day at the OG
send me all your memes!
OG
Did some very pathetic attempts at snatching at jerking (5 sets of 3 at 105), but my shoulders were so so tight today, and I didn't give myself enough time to warm up.
Comp WOD
30 front squat @105lbs (14/8/8)
15 muscle up (5 sets of 3)
20 fs (12/8)
10 mu (3/3/2/2)
10 fs (10 unbroken)
5 mu (3/2)
11:40
very happy with how this went. Stuck to my game plan in terms of breaking things up. May have been able to knock out the last 5 muscle ups unbroken, but didn't want to risk failure at the end of the workout. I think the last time I tried 30 muscle ups for time it took me more than 11:30, and this was 30 muscle ups plus 60 front squats. Focusing on getting my hips to the rings has made my muscle ups much more efficient.
Friday night OG for a change.
Pause squats 140x3x4. Feels easy.
Pause bench 90x8x3. Feels not so easy!
Chin-ups 5, 4, 4, 4, 3. I got one more in the first set than last week, which is good.
I tried front racking an empty barbell afterward, just to see whether I could. Still a little uncomfortable, but that's better than painful, which is what front rack used to be.
Cash out was a 1 mile farmer carry of groceries. All I went to Whole Foods for was fish oil, and I ended up impulse-purchasing myself into a bit of a sweat session! 😛
4:30 sesh with Ro…go to play with the GoPro! cool shtuff
power clean + clean
75% x 4
–nice and snappy
chinese rows @ 45kg 3×10
back extensions 3×10
3 Rounds
10GHD sit ups
15 box jumps 20'
Hung out to watch Ro lift for a bit, then Taschi showed up and we hung out/chatted. Always amazed by this kid and watching her educate a 40 year old on how to use a GoPro with an apple watch. Kids these days.
Good luck Steel Magnolias!