More photos from the Community Potluck, including the aftermath of this one, are now up on our Flickr account. Check ’em out!
This Week at CFSBK in Review
1. In our continuing Iron Maidens of CFSBK series, we heard from Jenna J. and Worm. We’re a little over 3 weeks from The Iron Maidens Raw Open, and we just hit 81% of our fundraising goal. We need your help to reach it! Can we make it past 100% by next Friday? Hell yeah we can. Go here to donate to your favorite lifter’s (or lifters’) campaign(s).
2. Also, over at the Iron Maidens main site, Coach Margie wrote a very useful post about weight class considerations for those competing. Not competing but interested in volunteering on the day of the meet? We are still in need of spotters and plate loaders. Please fill out this form if you can help out.
3. Coaches Chris and Jess Fox threw down in front of the Eiffel Tower. It’s okay to take a break once in a while, guys.
4. Coaches McDowell and Noah traveled to Arizona for James FitzGerald’s OPEX seminar and are looking for volunteers to do a free consultation.
5. We gave you a rundown of all the recent gymprovements we’ve made at 597 and 608. What else what you like to see?
6. There are just 13 days until the annoucement of CrossFit Open Workout 16.1. Holy crud! Have you registered for the Open yet? Here’s why you should.
7. The fourth LFPB Q&A Info Session, “Adjusting Nutrition to Meet Your Goals,” will happen Thursday, February 18th at 6:30pm.
__________________
Yesterday’s Whiteboard: Snatch | Row, Power Snatch, Burpees
Why Men Fight: An Empirical Investigation of the Extremes of Masculinity Quartz
Your Sorry Ass: Door Holding The Baffler
FDA Recommends Adding Little Tabasco To That Bad Boy
Saturday's Programming
Partner WOD
With one partner working at a time, partners alternate full rounds in this workout to complete 10 total rounds for time of:
8 Hang Squat Clean Thrusters 135/95
270m Run or 300m Row
First partner completes a full round, then second partner starts on the Hang Squat Clean Thrusters when they finish the run or row.
Post time and Rx to comments.
Great morning at the gym.
6am with Nick doing Saturday's work
Partnered with Dan G. and finished in 28:55. The thrusters were easier than I thought they would be. Started too conservatively cycling three to start. Towards the end it was five. Tried to go unbroken on the last set but I lost tension and fell back on the 6th rep. I liked this one.
Oh … and Michael A. cried during burpees. Pass it on.
6am with McDowell doing Thursday's work
Warmup last night:
Get on a plane in Chicago, sit still on the tarmac for 1hr
Get off the plane
Wait in the airport for 1hr
Repeat 2x, arrive home 5 hours late at 2am
Today:
Power snatch: 95, 135, 145, 165, 175. All felt smooth and crisp. I've been working on going slow up from the ground and switching it at the knees.
Metcon: 12:40 Rx. Got off the rower at 4min, did Isabel in exactly 5min, and then fell apart on the first half of the burpees. My legs felt like bricks. Sped up the last 15 and thought I was going to boot.
On the list of items CFSBK might want to add, I woud place MU rings at 608 very high on the list.
Make up post from 5:30 yesterday
Power Snatches
95×3
135×3
155×3
175×5
These all felt smooth and relatively light. Did one at 135 after 175 and almost threw it completely behind me.
WOD rx'ed in 12:38
Row in 3:50
Snatches in 3:50 I think (4:10-8:00) I'm pretty sure that was the time when I got off but it felt really quick. I did quick singles, I'd drop the bar and follow it down. Once it settled I was set and going for the next one.
For me the most important part was not spiking on the row. I kept it at a very conversational pace the entire time, didn't sprint at the start or finish and let the last 15 meters just coast to the finish instead of an extra pull.
The burpees were steady but having my lifters on was a bigger pain in the arse then I expected. Next time, no lifters!
6am with Nick doing Saturday's work
Partnered with Matt. and finished in 28:55 with running. Overall this was easier than it looked at first. Squat Clean-Thrusters 4-1-1-1-1 every round. Runs relatively fast as the cold was motivation and there was a rest period waiting. We sped up significantly on the last 2 rounds each.
I like partner wods a lot. Would be cool to have one every weekend.
7am with McDowell
Saturday's Partner WOD @ 95# – 24:23 (I think)
Partnered with Joel and this went surprisingly well. I've never been able to handle heavy volume thruster workouts as I just burn out. Was able to move through all the rounds unbroken less the last one (6/2) cause of a sweaty grip. Having the clean component in there may have actually helped me pace myself better so I never redlined. Really got into a groove in my fourth set and got into a good cycling rhythm.
Looking forward to finishing up a successful crush week on Sunday.
I saw MattyChm running outside during this morning's toe-numbing temperatures and felt very fortunate to be doing strength cycle right now.
Friday morning, everything paused:
Squat 170x3x3. Not too bad now that I've dropped from four sets to three.
Bench 110x6x3. This on the other hand is pretty heavy! I think I'll stay at 6s next week though.
Chins 6,5,4,4,4. This is one more in the first set but one fewer in the third set. I was hoping to add one more overall, but it's still cool that I'm up to 6 in a row to start.
I can't believe Iron Maidens is so soon! I really need to start thinking about openers and goals for the meet.
Yay partner WOD (especially during Crush Week)!
Partnered with Eric, I did the women's Rx and we both ran outside. I know it's cold out there folks, but I cannot recommend running enough for this workout (the idea of a thruster-rowing couplet always terrifies me). Finished in 27:39.
Also, a bounce house is an excellent way to work on your core because of all the strength required to stabilize when standing 🙂
Love me a partner workout. Noon class today – ended up in a triplet, more people to cheer on!
8 Hang squat clean thruster 78# (8, 8, 5/3, 5/3, 8)
Opted for the run outside.. brrrr but that cold wind lit a fire under me!
26:59
Jason and Matt killed this, way to go fellas.
Cash out: Pause Bench 75# 3 x 3
nice long session between clients today…
spent about 45 minutes on the following:
-orb smash quads/hip flexors
-banded hip distraction 8 min each side: standing ant to post hip flexion, kneeling hip flex, int rot, ext rot
-banded ankle distraction: ant and post
pvc warm up / ohs
3 rounds:
10 hollow rock with pvc
10 prone pvc OH mob/stability drill
OHS (out of a rack… kilos):
35×3
45×2
50×2
55×1
60×1 (bailed and cleaned the weight back up from here on out)
65×1
70×1 (9# PR)
73×1 … F, F, F, F, F, PR!!
All the fails here were in getting the bar overhead. Had 2 misses with push jerks where I was barely getting down and not locking out at all. Then went to split jerk, which I hadn't done behind the neck / snatch-width before. Did some with the bar and two at 55kg before trying it out. First one clipped the back of my head. Second one was soft. Third was locked out but out in front. Focused on reaching front foot out and punching that MFing bar UP. FINALLY got it overhead and then the squat was honestly pretty smooth.
After all that…
21-18-15-12-9 reps for time of:
Row (calories)
Thrusters, 95/65
Time: 12:20
This is 11 seconds faster than my 15.5 time (27-21-15-9), which was 6 less reps and less transition time. So, that feels like some good progress! Thrusters are better when I don't plummet to the bottom and just think "up" the whole time.
T: 12-9, 11-7, 9-6, 7-5, 9
+1 for rings at 608 for MU practice during OG.
Dropped in to Flagship CF in San Fran earlier this week. New facility with locker rooms. Classes get full so you gotta reserve in advance. $30 fee; no t-shirt so that sucks, but I get it. Strength component plus a metcon. Classes every 30 min, which is great. I'd go back.
Ryan—one of my best friends from California coaches at Flagship. If you go again and meet a coach named Zach, tell him JB says hello!
7:30 Group class last night
Worked up to 103 on the power snatches. Felt ok (got up easy, but I splatted), but I didn't want to outdo myself because I know the snatches in the workout would be plenty.
WOD: 15:45 Rx, but I think I may have miscounted the burpees and only done 45. :-/
This was my first time doing Isabel Rx. It took me a while (I think 7-8 minutes), but I did not fail a single rep. Between this and doing Amanda Rx last week, I think I can finally that I can Rx metcons with 95lb snatches (albeit slowly). This was a 2016 goal of mine, so I'm feeling pretty good!
Ryan, I like Flagship too! I don't have clients in San Francisco any more so I don't get to go out there now, but I've been several times and I'm a fan. Their coaching is definitely in the top three of any box I've been to when traveling. Also, I visited a couple of times while injured and they were absolutely great at coming up with substitutions for me, which is definitely not something I can say about other boxes I've visited while injured.
Open Gym
LBBSQ
135×5
185×3
205×1
225×1
245×1
255×1
265×1
275×1
I hate heavy singles 🙁
Anderson Squats
This is where you put the bar on the pins at your bottom depth and stand it up out of the hole with no stretch reflex. Kind of like a box squat
225x3x4
Gymnastics EMOM 12:00
Odd Minutes: 2 Strict Muscle-Ups + 1 Dip
Even Minutes: Unbroken 24' Handstand Walk
Seated Sled pulls
E-Sled+132 x 5
Press
140x8x3
Dips
25x10x3
Shrugs
225x10x3
Deficit Deads
285x10x3
Reverse Tabata L-Sit (tucked)
Strict HLRs
5×5
Lazy/hungover day at OG
Bench press: 100x3x3. Felt good. This was my pause 1RM at iron maidens last year so that's kind of cool.
DL worked up to190x3. 200×1.
Varying amounts of pushups which have been feeling really good lately.
4:30: wk2/d1
WU:
3 rounds
5e thoracic rotation
5 yoga push ups
3×8 single arm press (25# DB– could've been heavier but right shoulder pain/weakness is still a struggle)
————–
Power Clean 70% 3×5
Clean Pulls 88% 3×3
BSQT: 70% 3×2, 75%2×3
——-
Neck feels good. Hopefully stays that way.