Coach David presenting black hoodies to Coaches KHarpz, JB, and Janelle at this year’s Community Potluck
- Team Captains: Don’t forget to submit your Open Intramural team score to the spreadsheet by 12pm today.
- The next LFPB Q&A Info Session, “Eyeballing Portion Sizes,” is this Thursday at 6:30pm.
- Wondering how you’re measuring up against your fellow CFSBKers in the Open? Check out our team leaderboard!
On the Black Hoodie
by David Osorio
If you were at the Community Potluck a few weeks ago, you may have seen me present Coaches JB, KHarpz, and Janelle with the coveted CFSBK skull and crossbones hoodie. These black hoodies featuring our original logo have been in production since 2009 but cannot be bought, only earned. Over the past year or so, JB, KHarpz, and Janelle have been working on their coaching skill set, and we’re honored to present them with the highest honor in the CFSBK universe!
But the hoodie doesn’t just signify that you’ve put in the hard work to gain valuable coaching experience. Above all, the black hoodie is given to those who embody the character and spirit of CFSBK. Its recipients have put in the time necessary to develop the “hard skills” like coaching development, knowledge base, and the ability to communicate difficult concepts, but they also have the “soft skills” that make our coaching staff so excellent: enthusiasm, empathy, integrity, and commitment to teamwork.
This tradition started back in the Lyceum days, so I decided it would be most fitting to keep the vintage logo. It’s a way of linking new coaches back to our roots, to our ethos of hard work, determination, and community.
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A Better Way of Talking About Attention Loss Pacific Standard
Falling in Love with Thrusters CrossFit Junkies
Wednesday's Programming
Squat
Performance
EMOM 7 Minutes:
1 Back Squat
Warm up to 80-85% and perform 7 paused singles. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rack mate check depth and call your count.
Fitness
Paused Back Squat
3-3-3
Work up to a heavy triple (in three total work sets) paused squat. Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rack mate check depth and call your count.
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4 Rounds for Time:
40 Double-Unders
20 Deadlifts 185/125
20 Double-Unders
Rest 3 Minutes between rounds. The Deadlift weight should be light. The goal is to perform them unbroken on the fast end. Scale Double-Unders to about half attempts/makes as necessary. The Doubles should be done within 25-50 seconds.
AG
A. 2 rounds
:20 bar hang (grip outside shoulder width/chin up grip)
5e kossack
10e heidens
B. Toes to Bar
http://gymnasticswod.com/content/kipping-toes-bar-progression-pt1
http://gymnasticswod.com/content/kipping-toes-bar-progression-pt2
C. 5 rounds for time:
10 squats
10 box jumps
10 t2b/k2e
Team Blue Steel is the first to update the spread sheet. We are not giving any of these other garbage teams a glimmer of hope. What…do you think we are team All Castro Lubed Up or sumin??? Please.
6am with Jess and McD. Monday's work.
Snatch EMOM:
Muscle Snatch @ 75 – 95 – 105 – 115 – 125
Hang Snatch @ 135 – 145 – 155 – 165 – 165
Snatch Pulls @ 205×2 – 185x3x4
Metcon: 34 OHS and 51 Box Jumps Rx. First run was 2:10, second was 2:20. OHS were 10-5-5-5-9, and the box jumps were done tabata style beginning at the 2:30 mark. Got 8-10 every 20 seconds, and then 14 in the last 30 seconds. Most were jump down, pause, jump up. The last set was rebounding.
Accessory work in 608 after class:
-Pullups-
2×10 butterfly pullups
8 chest to bar butterfly pullups
2×8 strict pullups
-Handstand Practice-
5 kickups to max time handstand hold. Attempts were anywhere from 5-20 seconds.
~20ft handstand walk
3×10 strict HSPU
7am with McDowell doing Wednesday's Squats
7 EMOM Pause BSQ @ 155#
I need to retest my 1RM. This is 82.5% of what I'm guessing my max is (10lbs more than what it was last time) and it felt really light on some very tired legs.
Metcon – 20:39(ish)
Did the deadlifts @ 155#. DUs were as written until they totally fell apart in round 3 and I started counting attempts knowing I was gonna be tripping like crazy. Almost got through the first round unbroken, so I'm getting better at these. Just need to focus on staying tall and keeping the arms close when fatigued.
Maybe writing on the blog will help me make it to the gym consistently??
Muscle snatch, generally at 43#
Mid-hang power snatch, worked up to 63 or 68
Snatch pulls, generally at 88#
Haven't snatched in… a year? So that was fun.
WOD: 15 OHS at 53# and 44 step-ups at 20''. Boy am I out of out shape!!! Wowzas.
Wow, I am back to group class post wrist surgery and post strength cycle…aka my cardio sucks.. On a good note though, I snatched for the first time since July. It is still a work in progress, but it was the first time I picked up a barbell in OHS position post-op and it didn’t feel too bad. Ok, so I didn’t lift anything heavier than 30 lbs, but you have to start somewhere. Anyways, it is good to be back (although I still have at least one more strength cycle left in me). Also, nice to be back to my 7am crew…
7am with Lady Fox and McD
Snatch work with 30lbs. It was light, but I have to be aware of the volume I am doing as well, not just the weight…baby steps…
WOD
OHS were not happening…my wrist was getting a little pinch-ey feeling – instead did LBBS (first time I squatted without the safety bar post-op..:)) and kept it to 70lbs. Not too challenging, but again, my wrist stability is my limiting factor for now..
29 reps LBBS
37 box jumps to a 20 inch box
Noon class
BSQ
185x10x3 (no pause)
WOD Rx'd in 15:06. Double unders went pretty well today, only 2 quick trip ups. Deadlifts unbroken in the first round and then 12 +8. Back feels ok!
Dropped in at CF Max Effort in Vegas
HBBS 245×3 265×3 275×3 275×3 225×3
Kept t relatively light. Still sore from 16.1 and stiff from the plane ride
Metcon – 5 rounds of 5 BJ 30", 10 DB snatches alternating at 55#.
3:32 – fun little burner
Max Effort was great. Will add to travel recommendations tonight but I'd definitely recommend it
Guys, CRASH B's ARE FINALLY OVER so I'm back! Overall pretty happy with how the 2k went and happy I hit my goal of Sub 8:00 for a new PR. Thanks to all who asked about it! Hope to write a full recap for the blog within a few days but below were my numbers from the race Sunday. Finished 16th out of 36th in my age group.
Meters 500m 1000m 1500m 2000m
Time 1:58.8 3:58.1 5:58.3 7:56.4
Pace 1:58.8 1:59.3 2:00.2 1:58.1
Stroke Rate 31 31 32 31
Monday:
-Did the group class Snatch EMOM's just to warmup the shoulders. Didn't go above 40kg.
16.1
177 reps.
-surprisingly my forearms and biceps were the limiting factor here. I guess I was more fatigued from the 2k pulling than I thought. Hardest part was keeping the barbell overhead with my very shaky arms towards the end. This resulted in one bail during my 6th round of lunges that cost me a few feet/time where I know I could have/should have finished that 7th round.
-chest to bar felt great and burpees were slow but steady.
Today:
1) LBBS: (45×10, 95×5) 135x8x4
-still all barefoot and no sleeves. will probably start wearing my lifters next exposure.
2) Yesterdays group class WOD:
a) 550m run then max OHS at 80#: 29 reps
b) 500m run then max box jumps: 47 reps
felt good to move more increasingly sore legs. looking forward to a light day tomorrow. I might even do a recovery row. 😉
Had a free hour so took noon class with Jeremy:
Worked to 235 on a paused triple, still had a little in the tank, felt better the heavier it got.
Was apprehensive about the WOD but figured I'd just take it slow, break the DLs into 10s and make sure I kept monitoring my back. Little did I know it was my post 16.1 hamstrings that would really limit it. Finished just under 17 I think- doubles were basically unbroken, DLs were 10/5/5, then 7/7/6 for the final three rounds. Happy to be able to buffer this much volume and feel good afterwards, pace nonwithstanding. FITNESS.
Came in to find my openers for Iron Maidens
Squat
45 x 10, 95 x 8, 135 x 5, 165 x 3, 185 x 3, 225 x 2, 245 x 1, 265 x 1. Will open at 260 just in case cause it was a little heavy.
Bench (pause)
45 x 5, 75 x 4, 95 x 3, 115 x 2, 125 x 1, 140 x 1. This felt kinda heavy so I'll open at 135 to be sure.
Deadlift
135 x 5, 185 x 4, 225 x 3, 255 x 1, 285 x 1. Will open at 315.
Pretty cool that my opening Total is only 5lb less than my Total Total from Iron Maidens last year, and all at weights I own. Not feeling hugely prepared for this meet since I've been doing so many other things but my main goal on the day is to have fun and not forget how to squat because of nerves. I currently don't plan to PR anything except my Total but I guess we'll see how I feel on the day!!
AG was fun- making progress on T2B. And I do believe I may be getting faster at burpees. Wonders never cease!!
In honor of Super Tuesday, I decided to be super committed to fitness and attend two classes.
Part I: 8 am w/ McDowell and Jess
Snatch
Worked up to 68 on the muscle snatch, 78 on the hang snatch, and 98 on the pulls. Everything felt heavy today.
WOD
12 overhead squats @ 83# (should have gone lighter)
52 box jumps @ 24"
Part II: 7:30 pm Anti-Gravity w/ Ro
Some quality time with toes-to-bars. I remain terrible at them. Need to start coming to this class regularly.
Realized I never posted a 16.1 recap:
193 reps (7 rds + lunges + 6 burpees)
tested 2 rounds of this on friday to see how it felt and get an idea for pacing. finished in about 4:30 and was dying… so knew I had to start out a bit more low key than that. game plan was to work with about a 2:30 split for the first 2-3 rounds, and then try to keep it around 3 minutes. That would get me 7 rounds even. plan worked well!! I'd say I was uncomfortable from about 5 minutes onward, but never red-lined and was able to just stay mentally steady and breathe deep on the lunges.
CTB were 3/3/2 for the first few rounds then doubles, then mix of doubles and singles in last couple rounds. happy that these kept up and I didn't rest much between sets.
Burpees were steady, sprawl down, big step/lunge in right to a jump over. felt efficient and methodical.
had a bit of gas at the end to get right to the bar, hurry through the 9 lunges and then sprint the last burpees. then… dead.
Tonight just wanted to move a bit before going home after coaching so did a little rowing to warm up then
3 rounds:
-5 ab wheel from knees
-8 single leg squats with 17.5# DB
-5 push ups
Practiced commands for IM with Kayleigh. Lots of good laughs.
Muscle snatch: 43×3, 48, 53
Whit kept telling me to add weight to the bar, but I felt so awkward with this movement. Should have listened to her sooner bc 53 felt fine.
Hang Snatch: 63, 73, 78, 83, 88
Snatch pulls: 93×1(oops), 98, 103, 103, 108
WOD:
OHS 15 reps Rx'd. 10-3-2 I think.
Forgot I could rest the bar on my shoulders so dropped it after the set of 10 and wasted time picking it up from the ground again.
Box jumps: 43
So awkward doing both in running shoes.
Snatch:
220
220, tweaked my back on the pull 2 inches from the floor…
Pec blast with Ro
198
308
352
374(PR)
Chinese rows
220x10x4
Some dips
Assault bike tabata head to head with Ryan for calories
Ryan:1
Jake:0
I think the tweak is minor, two days off should do the trick.