Coach Fox congratulates Brad D. on finishing 16.2. And we congratulate everyone who competed in the Open!
This Week at CFSBK in Review
1. Tomorrow’s’s 11am Active Recovery class is cancelled, but you can still get your AR in on Sunday at noon!
2. Brooklyn-based filmmaker Jessie Auritt is making a docmentary called Supergirl, the coming of age story of an 11-year-old Orthodox Jewish girl who is a world record holding powerlifter. The Supergirl team is currently running a Kickstarter campaign to raise the funds they need to finish the film.
3. We caught you up on the CFSBK Classifieds. And speaking of which, Paul A. is looking for a place to sublet from May through August and perhaps even a long-term lease. Let’s help him out!
4. In the lastest installment of Underneath the Hoodie, Kate Reece profiled the wonderful Whitney Hubbard. Ever think, “Damn, Whitney is a good coach?” Read and find out why she’s such a good coach.
5. Sign up now for the Common Hands Farm CSA. No dillydallying!
6. In its first year, the CFSBK Open Intramural Team Competition was a total success. Go here to read the final recap.
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Yesterday’s Whiteboard: Snatch | Push Presses, Pull-Ups, Double-Unders
Exercise Makes Our Muscles Work Better With Age NY Times
Saturday's Programming
Muscle-Ups
Fitness
Perform 10-15 transitions on the low rings.
Focus on achieving the correct positions throughout and not just getting from A to B.
Watch these 2 short videos before coming to class:
Video 1
Video 2
Performance
EOMOM x 7
3/2/1 Strict Muscle-Ups
Use a false grip and be sure to start with extended elbows.
Post work to comments.
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Team WOD
In teams of three with one person working at a time, partners alternate full rounds.
30 total rounds for time of:
12 KB Swings 32/24kg
6 Burpee Box Jumps 24/20"
Post times to comments.
6am doing Thursday's workout
Snatch: Worked up to 175#, which is 10# lighter than my PR. Missed 175# in the 7th round, hit it in the 8th. Fox gave me some good reminders about going slow through the bottom pull and not widening my feet too much.
WOD: That was fun, no room to hide. 5:20 Rx. I was shooting for sub-5 but tripped up on the double-unders in round 3 pretty badly. Everything else was unbroken, although I push-jerked a rep and had to do an 11th in round 4.
6am with Fox
Snatch (kg) – 60, 65, 70, 75, 80 (f), 80, 80, 80
Miss at 80 was from pulling early. The three makes were all pretty solid
WOD – 4:55 Rx'd – This was all gas. Made it through the DUs mostly unbroken and tried to keep transitions quick.
All – has anyone seen my RPM speed jump rope? It's got blue handles and a bare steel cable.
It has my first name all caps white-taped on the handle, and was in its microfiber black case, also with my first name on it. I keep it just in front of my lifting shoes in the shoe closet, but last night it was missing. Also, fwiw, the cut side of the cable has a jagged edge.
Cam and I searched the closet pretty closely last night, but did not find it yet. (Thanks Cam, and KHarpz for lending me yours!)
If you do find it – could you post to the blog or e-mail me at: asha <dot> banker at gmail.com?
Thank you!!
7 AM Saturday, moderately modified:
Weighted chins instead of MU work: BWx5, +5×5, +10×3, +12.5×1, F2. I was trying to follow Tuesday AG programming but misremembered the rep scheme. Oops!
WOD: 27:59 with Russian swings (Rx weight) and 12 box jumps sans burpees per round. Kinda bummed that I don't seem to be able to do ANY upper body push movements except press/bench with the football bar. Even DB pushups and DB press hurt. 🙁 oh well, football bar is better than nothing!
6am.
Muscle up work: Hit 3 first round and 2 remaining rounds. Reset for each rep. Alot of focus required not to introduce a small kip into the movement.
Metcon: Partnered with Mike M and Betty. We finished 22mins and change. First 5 rounds were ok, 6-7-8 were bearable and last 2 rounds were no fun. All swings unbroken and quick burpee box jumps, tried to avoid all extra steps.
7am with McDowell
MU Fitness Work
Always like being able to practice the transitions. The turnover on strict MUs is my weakness. Hit a strict one on the high rings before the metcon. First strict one in many months.
Team Supreme Metcon – 24:58
Rx weight with Russian swings. Everything unbroken. Watched BK fly through the burpee box jumps before class. Took some cues from that and was able to integrate some good bounce into my own. That was fun. Sweaty, but fun.
8 AM with Noah and Whit
First time working on an MU's at all- really fun to start to understand the movement.
A looong way off.
paired with Eric for the metcon- not sure of our time-
scaled to 24kg and 20" boxes. In my wheelhouse, all unbroken-
probably better for me with only one partner- get in the groove and stay there.
6am with Fox
Snatch – 95, 105, 115, 125, 125, 125, 135, 135
Focused on making these full snatches. I can power snatch more weight, but the bottom position is trouble. Repeated weight when I felt that I didn't get low enough or the catch wasn't clean enough.
WOD – 9:36 with 5 strict pullups and 10 DU attempts. All push press unbroken, pullups in unbroken for 2 rounds then 3/2. DU were pretty terrible today.
7am- McDowell. Fun Metcon partnered with Nikhil and Liz, finished in 30:30. Used the orange kb and 24' box. Rounds 3-6 were the worst and I was tempted to switch to a lighter KB each time, but once I finished 6 I found a second wind and was able to enjoy the last 3. It felt weirdly humid this morning, my shirt got shockingly drenched.
9am- Bacon egg and cheese on a toasted everything bagel.
10 am class (Thursday's work)
Snatch EOMOM X 8
145-155-165-175-185-195-205(PR tie)-210 PR!
Thought about another 10# jump to 215 but was conservative since it was my last attempt. Super stoked to hit a snatch PR, first in a very long time. Great cue from McD to stay back and be patient. I was still shifting forward a bit but the bar felt light on all reps, and speed was there.
Metcon Rx'd in 8:31
Was going at a good clip through 3 rounds, all unbroken, then felt like I was suffocating under the pull up bar for the 4th round. Wound up breaking the last 2 sets of pull ups up into 4/3/3, and 5/3/2 with lots of unneeded rest. At least double unders in my lifters weren't an issue. Whatever…I made a snatch PR.
Luxurious session today…
15-20 min mash/mobility (alpha ball smash quads + TFL, hip mobz)
Movement Prep, 2 rounds:
-banded steps side + front/back
-band hollow rocks + log roll to arch pass-throughs (8+8 x2)
-pvc snatch drills and footwork
SNATCH (kilos): focus today only on aggressively pulling under, no lingering in extension!
35: 3 position snatch + single x2
40x1x3
45x1x3
50×1
55F, 55F, 55×1 (121# = 93%) … was hesitating at top and tight in my arms on the first two, pulled under much better and committed at the bottom on the make. feels great to hit a high percentage.
45x1x3 (failed one in there b/c i just didn't press up)
5 RFT:
270m run
7 pullups
7 push ups
5 pistols L side, 2 pistols R side
time: 15:05
kept a nice steady pace the whole time (3 min/rd). runs in about 1:20-1:30
pullups unbroken butterfly. focus = squeezing legs together and kicking through. felt great!
pushups 7, 7, 4-3, 4-3, 4-3
pistols still very difficult on L, so easy on the R… but getting there.
2 min each side calf stretch with that blue foot pedal
MU accessory: wanted 3-5 sets of doubles.
1/F
1/F
1/1
Thursday —
Snatch —
Warmed up with 35kg x 2, 40kg x 2
E2MOTM x 8
42kg, 44, 46, 47, 48, 49 miss, 49 clark, 45
45 x 3 — this feels reliable and it's 90% of my 1 RM. It's really time to make a break through
Work out in 9:12
5 rounds of:
10 Push press @63#
10 Pull ups (5-5, then 5-3-2)
25 DUs
This was fun and tomorrow's workout looks fun, too. I hope I can make it in.
Last night 7:30 across the street with Ro
Snatches : 115,115,115,125,125,125,125,125
A real crap showing for snatches last night. Every attempt something was off. Last attempt at 125 'felt' good but I am pretty sure it was real ugly.
Metcon : 9:27 rxd
No problems with the presses, pull ups unbroken rounds 1/2 then split into 5/5 rest of the way. DU's have been a major issue for me lately when doing them in a metcon so I am happy to say 4 of 5 rounds unbroken. I took too much time transitioning between movements I could have probably gotten under 9:00 if i moved faster between stations. Looking forward to a day off and tomorrow's MU work.
10 AM with McD
Skipped snatches and did some brotastic benching @165lbs: 6,6,7 (thanks to Matt K for spotting me.)
WOD with 25lb DB presses, 6 strict pull-ups: finished in 9:09.
i forgot my phone at the gym today!! i will be by tomorrow to pick it up. please keep it safe for me, cfsbk!
Long, long week at work with way to many late nights… Came in to OG for Thursday's work:
Snatch: 1rm is 190. This was probably the cleanest I've ever snatched 185. My deal with myself is that I won't go for a new PR until I own 185, and I'm thinking I'm almost there.
135
135
145
155
155
165
175
185
Metcon: 8:23. I kind of dogged this one. Did everything unbroken except the 4th round of double unders, but took a lot of rest in transitions.
Ran a mile in 7:32 as a cool down.