That time Lady Fox coached a whole class while holding a Side Plank
- WEEKEND SCHEDULE UPDATE: Sunday’s 2:00pm Anti-Gravity class is cancelled.
This Week at CFSBK in Review
A lot happened on the CFSBK weblog this week. Let’s recap!
1. Due to the impending blizzard, the Community Potluck has been postponed until Saturday, February 6th at 7pm. We’re bummed that we have to wait another couple of weeks, but we want everyone to stay safe. You can still leave a note on the event page to let us know what kind of food you plan to bring!
2. Team Steel Magnolias (Coach MeLo, Coach K Harpz, and Tina D.) finshed Wodapalooza 2016 tied for 10th place out of 25 teams in the Intermediate Women divsion. Look out for reports from MeLo and K Harpz on Monday.
3. Fiction writer and CFSBKer Nathan Englander appeared with Coach Noah on The New Yorker Radio Hour to discuss the relationship between CrossFit and writing. Some keywords: discipline, obsession, success, and failure. Give a listen!
4. Registration for the 2016 CrossFit Open went live this past Friday, and we’d love for you to sign up. Why should you compete? We’re glad you asked.
5. Reebok.com published a piece on 77-year-old CFSBKer Constance Tillett written by former CFSBK Managing Editor Kate R. As Constance says, “To live is expensive, to die is expensive. You choose.”
6. Interested in volunteering for Iron Maidens? We’d love to have your help! Please fill out this form if you’d like to take part. Volunteers are needed to help set up on Friday, March 4th from 7:30 to 9:00pm and during the AM and PM sessions of the meet on Saturday, March 5th. And don’t forget to start fundraising for the Iron Maidens Stay Strong Scholarship!
7. The Gowanus Canal Conservancy will be hosting their annual ANTIFREEZE fundraiser at 7pm on January 30, 2016 at Littlefield (right across the street), and CFSBK is one of the Silent Auction donors! The event will gather a wide range of attendees who care deeply about the health and resiliency of the Gowanus waterfront and the surrounding local urban environment. There will be delicious local food, plenty of beer, Silent Auction, and (of course) an excellent DJ. Tickets can be found here.
____________________
Yesterday’s Whiteboard: Overhead Squat | Overhead Squats, Pull-Ups
My Recovery Program: CrossFit with Pat Sprague YouTube
How Wile E. Coyote Explains The World Deadspin
Saturday's Programming
Back Squat/Front Squat
Performance
Back Squat 75% x 8-12 x 2, Front Squat 75%x 8-12 x2
Leave 2 reps in the tank. Be mindful of maintaining good positions and not devolving into bad form for the sake of an extra rep or two.
Fitness
Back Squat 2 x 5, Front Squat 2 x 5
Load is 90% of what you used on Wednesday.
Post loads to comments.
Exposure 12 of 16
____________________
5 Rounds NFT
8 Paused Strict Ring Dips, Matador Dips, or Bench Dips
8 Paused V-Ups
8e DB Reverse Lunges, as heavy as possible
Pause at end range for :02 on the Dips and V-Ups. Work up to a top set on the DB Lunges.
Post Rx and loads to comments.
a day late but — allie, i'm on both the 630pm team and on the newly formed do-a-strict-pull-up-whenever-you-can team. i've been waiting for this day since i hung up a pull up bar in my apartment when i moved in six months ago.
i cant start at 20 a day though. 🙂
6am with Nick to do yesterday's workout
OHS – 95, 135, 165, 185, 195 – I probably had 205 here but didn't really have time for another set. May try that at OG sometime soon
Metcon – 3:51 Rx'd. OHS went way better than I thought they would – all unbroken. Pull-ups were 20-10-10 and then 8-5-3-2-2 or something like that. They got hard at the end.
Hey KH, KMo and KLove!!! CFSBK is finally throwing us a birthday party!!! If I'm not mistaken- our birthdays are all the weekend of the potluck! Thanks David! So kind!
6am
OHS
95×3, 135×3, 145×3, 165F, 155×3
WOD Rx'd in 7:13
OHS were 8/7/5 and 5/5
Pull Ups were 10/10/10/5/5 and 10/5/5
Anyone who did those OHS unbroken deserves some type of medal for being awesome.
"That time lady fox coached an entire class holding a side plan"…. Can't stop laughing imagining this actually happening.
6am with Nick to do yesterday's workout
OHS – 95, 135, 165, 185
I balied the 165 and then retried it, focusing on screwing my shoulders up and into the bar, and hit it perfectly. 185 was solid but I rolled forward a bit at the end.
Metcon – 4:39 Rx'd. OHS were all unbroken and felt light and crisp. Pull-ups were 10-10-10-10 and then 8-5-5-2-2 or near that. My arms were smoked at the end and I had trouble hanging onto the bar.
I'm still looking for my helmet.
6am
OHS
95×3, 115×3, 135×3, 145×3, 155×3
WOD Rx'd in 13:28
OHS were 10/6/4 and 9/1
Pull Ups were all kipping singles.
OHS were easier than I expected. Although eventually I had trouble stabilizing, I felt 2-5 of each set were always easier than the first one. That was a lot of pullups to do as singles, so I really need to learn to cycle them.
I am loving the morning/evening trash talking blog war.
Lonely AM open gym. Thank goodness Mike and Mandy-Mac showed up, or I'd have been benching with no spotter!
Pause squats 150x3x4. This is a bigger jump (10#) than last week and I'm glad Jeremy suggested that, because the first two weeks these were not challenging at all.
Pause bench 95x8x3. The bar is moving fast but it's not feeling easy!
Chins 5,4,4,4,4 — same as last week except I got 4 on my last set instead of 3.
6am squats with Fox
HBBS – 225 x 5 x 2
FSQ – 205 x 5 x 2
All moved pretty easy although my legs were pretty shot from yesterday's OHS work
NFT work – little over 3 rounds. Think all that HSPU work has really made my ring dips much more solid. 30-35-40 on the reverse lunges.
And for everyone who was concerned, my jump rope and I had a very emotional reunion this morning.
I miss you guys, surgery on my hand on Tuesday and suffering from severe CFSBK FOMO. Stitches out next Friday, until then, I'll just keep lurking on the blog.
I couldn't love today's picture more.
Jess even brushes her teeth and eats her meals at home in a side plank…serious beast.
@ Mel, good luck! Contact me post op to discuss modification options otherwise I can provide programming for you.
Recovery workout
8 Rounds
10 Rever Hypers + 90lbs
10 GHD Sit-Ups
3 Rounds Very NFT:
Assault Bike 15 Calories
80' FWD Sled Walk (+125lbs)
80' BKWD Sled Drag
5 Sets
Seated Sled Pulls with Arms only (+135)
(no side planks for me today)
Noon class
OHS
63 x 3
73 x 3
83 x 3
88 x 3
93 x3 PR! all about that crazy arm push out, it really works!
WOD: OHS 73#
19 OHS, I came out of the gate too fast, did 10 in a row then it took me 3 more sets to do 9.. I just couldn't get the bar up overhead for a 5th time, moving along…
30 pull ups, sets of 5's
10 OHS, 5 smooth, rested the bar on my back for a few breaths and got the last 5 straight, yes!
15 pull ups, the last few sets were 3/2's
9:19 – was the last to finish, thanks to everyone for your encouragement
Bench Press: 83 x 3 x 5
Cash out – Farmers carry home from Whole foods, 2 spaghetti squash and large water in my back pack and 2 large shopping bags filled to the brim, I'd say about 10 lbs each. My shoulders were SO unhappy.. what came to my mind?? "What would Whitney say?"… she would say, "drop the bags, shake it out, take a few breaths and get back on". Ha! CF infiltrating my world.. anyway, Thanks Whit!
🙂
8am training:
1) Press: 60x10x3
-pretty sure I can still do another 5# jump next week
2) Muscle up work
a) False grip hang from high rings, b) false grip ring row (2) plus transition (1), c) ring dips (thin blue band), d) proximal transition strength
-everything felt pretty good and the strongest I've felt with these movements. Today was the first time I could actually hold the false grip in from the high rings with fully extended elbows! Made me think that some day I'll actually be able to swing in a false grip.
-Did 4 sets of 5 for each back to back. Will move to the red band next week for dips.
3) Crash B's: 4x500m/2min rest, Rest 5 mins, then 4x500m/2min rest
a) 1:58.1
b) 1:58.0
c) 1:57.4
d) 1:58.0
-rest 5 mins
e) 1:58.2
f) 1:56.3 (Nick was watching!)
g) 1:57.2
h) 1:56.4 (again, Nick was watching 😉
-happy with my consistency. did a 3 stroke race start, then 10 full pressure (but not fast) strokes and then settled in to my race pace of 2:00.
#sideplanksforlife
First person to email me gets two tickets to Book of Mormon tonight at 8:00. Hit me up at nick [at] crossfitsouthbrooklyn [dot] com.
Thanks David. I will be back at strength cycle next week, with lots of safety bar squats and one armed presses. Hoping to still be able to do iron maidens. Jeremy and Margie had options for me as a recoup.
@Melody GET WELL SOON!!!!
Thursday work. 145 OHS for the 3,3,3,3,3. Wrists were sore. Bad position?
115 on the Wod for 7:05. Butterfly for the first 20 pullups, then just trying to hang on the bar for dear life.
Oh, and does the gym call snow days? ::please say no please say no please say no::
I heard DO is going to swap out tomorrow's WOD for this. A Blizzard Special – Hero Wod Daniel:
50 Pull-ups
400 meter run
21 95# Thrusters
800 meter run
21 95# Thrusters
400 meter run
50 Pull-ups
Who's in?
OG
OHSx3 reps: 63, 73,83,88,93 PR
8:18
Wod with 70# and 1/2 pull-ups. Hand start to tear a little for the first time on the 3rd rep so I bailed on the plan to do 2/3 volume and was careful on the grip.
Got some good tips from whit after on how to improve my PU next time too.
@ryan lol! I'm in as long as dudes still take their shirts off in typical hero-wod fashion, despite the blizzard on those runs!
🙂 Today's caption 🙂
Came in today to move around under-fed and under-slept. It went better than expected thanks to some great company.
4 rounds of:
1000m Row — no straps, thinking about form, maintaining tension in catch position, staying fluid
2 Seated Sled Pulls (110#) — tried to go arms only per David's instruction
Didn't have the balance for Snatching or the energy for yesterday's workout, so instead..
3 OHS + 3 Strict Pull-ups
83#, 93#, 98#, 103#, 108#, 113#, 118# 123#, 128# — This is 18# more than I've ever overhead squatted, above body weight and felt solid.
Lots of bike riding in the cold, big steak dinner and my first drink since New Years Eve.
Haven't been to OG in so long! Good times tonight:
C&J in kilos:
35 : 3 position clean + PP+PJ+SJ+SJ
45: 3 pos clean + PJ + SJ
50
55
60
65
70F
70
75F — would've been a 5# clean PR. pulled it so well, fast elbows, got under it quickly. need to be a bit tighter and ready for it… caught the bounce and got about halfway up and then just couldn't stand. SQUAT MORE, HUBBARD!
75F — pulled really early and just wasn't in it
55x1x3 — went back down to hit a few more single C&J here.
Accessory Work:
3 Rounds:
-handstand walk
-5 paused ring dips
-8L, 4R one legged squat (17.5#)
For fun:
Strict MU to L-Sit on high rings (:30 hold!)
(failed first MU, then got one. failed another attempt so switched to kipping…)
Kippig MU to L-Sit (:20 hold)
Then a well-rounded dinner and some ice cream, too.