2014 Regionals Event #6
For Time:
50 Calorie Row
50 Box Jump Overs 24/20
50 Wall Ball Shots 20/10, 14/9
50 Ring Dips
50 Wall Ball Shots
50 Box Jump Overs
50 Calorie Row
Scaling Option
For Time:
30 Calorie Row
30 Box Jump Overs 24/20
30 Wall Ball Shots 20/10, 14/9
30 Ring Dips or Push-Ups
30 Wall Ball Shots
30 Box Jump Overs
30 Calorie Row
There is a 21-minute time cap on both workouts.
Post times and Rx to comments.
Changes to our CrossFit Kids programs are adorably afoot! Read on to learn more.
- Schedule Change: Today’s 4:30pm CrossFit Preschool and 5:30pm CrossFit Kids classes are cancelled.
- Packer is still looking for some runners to participate in a Ragnar Trail Race at the end of September. E-mail david [dot] packer [at] gmail.com if you’re interested!
- Don’t forget that Inka H. is back in town and taking appointments for bodywork!
CFSBK Kids Program Anniversary and Changes to Come!
This month we celebrate the one-year anniversary of the launch of our CrossFit Preschool & CrossFit Kids programs at CFSBK. Over the course of the year, we have doubled our weekly class offerings, added birthday parties, hosted a school field trip, offered day off from school camps, and have served over 100 children between the ages of 3 – 12 years old!
We’re excited to announce some changes to our current programming. Beginning Monday, 4/11 we will be offering new age groupings for our classes.
CF Preschool (3 – 4 years old): Run! Jump! Skip! Roll! Through playful games and fun activities, children learn to move safely and gain basic coordination and body awareness. Together we explore tumbling and movement using fun, kid-friendly scenarios and games. Your preschooler will flex their mini-muscles as they build their confidence and develop their fine and gross motor skills.
- Mondays, 4:15 – 5:15pm
- Sundays, 9:00am – 10:00am & 10:00am – 11:00am
CF Kids (5 – 7 years old): Building on the skills they developed in CrossFit Preschool, our new Kids classes are designed to further develop coordination and strength, and encourage a lifelong love of fitness. Age-appropriate programming includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem-solving, and building the confidence that helps kids make healthy choices.
- Sundays, 11:00am – 12:00pm
CF Preteens (8 – 11 years old): Our preteens program is focused on building strength, stamina, endurance, and grit. These classes are structured similar to our teen and adult classes and include a group warm-up, skill practice, WOD, and a class ending challenge/game. Classes will include calisthenics, tumbling, running, rowing, climbing, throwing and basic barbell and kettlebell movements. On top of physical development, social and cognitive growth is encouraged through teamwork, problem-solving, and building the confidence that will prepare them for the CrossFit Teens program.
- Wednesdays & Fridays, 4:30pm – 5:30pm
CF Kids/Pre-teens (combined age groups):
- Mondays, 5:30pm – 6:30pm
CF Teens (12 – 17 years old): CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. (E-mail Coach Noah at noah [at] crossfitsouthbrookly [dot] com for more info.)
- Tuesdays & Thursdays, 4:30pm – 5:30pm
As we prepare for these changes, our CrossFit Preschool & Kids programs will be on break from Friday, 4/1 – Sunday, 4/10. Classes will start up again on Monday, 4/11 with our new age groups. CrossFit Teens classes will run as scheduled.
We are so proud to bring a love of fitness to so many children! Thank you for being a part of our program. Let us know if you have any questions or concerns. We’ll see you after the break!
________________
Yesterday’s Whiteboard: Back Squat | Toes-to-Bar, Power Snatch, Row
How To Do Handstand Push-Ups: 5 Simple Drills WODPrep
6am with JB and McDowell
Actually managed to finish in 20:17. Before class JB said that almost nobody finished this at Regionals in 2014, so I thought no way I'd get through it. Kept looking up at the clock between movements and being surprised I was still on pace to finish.
Turns out there were 50 DLs at 180 between the Box Jumps and the Wall Balls in the Regionals version, so that makes more sense.
That is right bitches, that is not the 2014 regional event #6.
6am with JB and McDowell
Wod (with ring dips scaled to pushups) – time capped at 41 box jumps (2nd round of box jumps) I'm better at rowing and wall balls than box jumps and pushups, but overall I think I kept an okay pace here. Just a long wod.
Make up post from Saturday – muscle up practice, but not close to a muscle up. I do have strict ring dips from the very bottom now, which is somewhat new. Wod rx'd in 29:09.
Heh. No thanks. (Okay, *maybe* I'll give it a try tomorrow, with heavy modifications.) Strength day for me.
HBBSQ 175x5x3. Not too bad.
Bench (football bar) 100x5x3. My wrist felt more stable than it did last week, so maybe I can move back to the regular bar soon.
DL 245×5. OMG why was this so heavy?!
Also 3×8 GHD situps.
I love that strength cycle continues to shoot the sh!t with me even though I'm not officially in the cycle any more.
8AM with McDowell.
WOD in 15:46 doing 30 reps with pushups and a 20" box.
time to start pushing these up a bit I think. I was pretty damn happy when
I realized I didn't have to do more pushups after the second round of wallballs.
6am with McD and JB
For the not quite 2014 Regional workout. I figured something was wrong as the pros typically double whatever I'm able to accomplish. Made it back to the urg for a calorie free pull. Happy to have made it through the second round of box jumps.
Final rep count 300 Rx
Oops, posted my way-too-long comment on the wrong day. So I'm posting it again and making it even longer by adding this note at the top. You're welcome.
Weekend make-up posts:
Saturday 11 am w/ McDowell & Noah
MU transitions
Rushed these, frustrated McDowell with my inability to understand/follow directions
WOD (w/ Morgan & Karl): 26:36? — Rx'd on the weight/height, but with Russian swings.
Love a team workout. So much rest!
Sunday AG w/ Noah
Got to practice three things I'm determined to master this year — HSPUs, doubles, and kipping pull-ups.
And then back at Strength Cycle this morning:
LBBS 197.5 x 5 x 3
Struggled with depth.
Bench 150 x 5 x 3
DUs 255 x 3 x 1
Was supposed to do 5, but Jeremy called it after the third rep because I just couldn't set my back.
Jack I know you mean deadlifts not double-unders but I'm still amused by the idea of trying to do double-unders somehow loaded with 255# 😉
6am with JBowell
217 reps Rx (17 wall balls into second set)
Knew ring dips would suck up all my time and they didn't disappoint. They quickly dissolved into singles. Think it took me about 10-12 minutes to get through the 50 ring dips and got a wonderful strap burn on my left arm. Rest of the workout was actually rather fun.
@Stella, I do all my doubles while wearing a 255# weight vest. That's just how I roll.
Hit the time cap at 19 calories into the final row. Rx everything except for dips, where I switched to the scaled pushups. Happy with how this went considering that I epically failed my first box jump over and have some pretty bloody shins to show for it now. Which leads to the following message for those who haven't done the workout yet:
TREAT THE FIRST BOX JUMP OVER LIKE THE HIGHEST BOX JUMP YOU HAVE EVER DONE!!!
Yes, that required shouty caps. I am usually pretty good at cycling these so I didn't think much of the first jump. Should have just done a few regular box jumps to start out before trying to spin cycle through these right off the erg.
Three solid HSPUs at OG last night! (using three ab mats but still). Progress. Always something to work on even when you are recovering from surgery. Now if I can nail a muscle up I will finally be able to quit Crossfit!
Early bird Fall Power Monkey Camp (aka Crossfit orgy) discount in effect until June 1! Takes place week of October 2. Who's in????
Wanted: someone who is not afraid of large roaches and wants to help me get the one trapped under a paint can out of my living room tonight. 🙂
hahaha SOS
6:00 p.m. (THE FUTURE), at a basement gym next to my hotel in London, England.
1.5 mi run
Up to 50kg strict press
50kg x 10 x 2 push press
70kg x 5 x 2 bench press
.5 mi run
In broville (chav-ville?) unit consistency is frowned upon
8am with McDowell
Metcon – 235 reps
Only got 25 ring dips in before I decided to move on. First 15 flew…and then the rest were a mess of singles and failures. Was gonna be a while so just moved to the 2nd set of wallballs. That first rep of the second set of box jump overs was frightening.
Crush week really snuck up on me.
Someone forgot the deadlifts! Oops…
10am class
270 reps Rx'd
Thought I was moving faster but time quickly crept along.
@Jenny – no worries, I managed to get out of the paint can on my own. Please bring home snacks.
@Roach. Jenny only eats vegan snacks. You sure you want some?
I think roaches are the only creatures that can survive on a vegan diet (oh snap!).
@Lil JB Well, I'm pretty much freegan, so…
@ Roach. You must have a better wilks coefficient than JB because that paint can was full. I'm bringing home a vacuum and a pizza. One is for you and one is for me- I'll let you guess…..
@Jenny If I can survive the apocalypse, a paint can is NBD. Also, extra cheese and pepperoni on my half of that pie. Danke.
Ya mon humid day WOD
3 RNFT
16 KB Swings 35lb
8 push-ups
8 squats
DB Bear
EMOM 12:00
7 DL
7 HPC
7 Thrusters
@25lb DBs (heaviest they had, still smoked me)
Respect
4:30 PM with Noah
Scaled to 30. Knees for push-ups. Got through 10 calories in final roe before time was called. Gotta start somewhere. pack/day for 20 years didn't help.
6:30 class.
260 RX. Those ring dips are everything. Was pretty much singles with a few no reps for good measure.
IT'S ALL GOOD GUYS! The roach has been sent to a better place possibly the Gowanus sewer treatment plant!
Since I'm already here blogging
Statrting Strength Class today, started our high volume training:
Squats: 160 5×2, 3rd set rep out at 10. Really happy this went well!
Bench Press: 75 5×2, 3rd set rep out at 12. We finally made a breakthrough with my grip!! It's def wide but it felt soooo much better! Excited to see where this goes!
Excuse my typos!!
Retaliation will be subtle.
I had a great time at the Active Life Performance Care workshop this weekend with Ellie and L-Snisky! Learned a lot and feel very clear on the gaps and weaknesses in my current training, programming, and performance now. Time to go to work!
Heat Up
inchworms, passthroughs, banded steps, dead hang, handstand hold, sotts press, push-up bottom holds, squat to hinge, etc. etc.
FSQ: establish a 1RM
45×5
95×4
125×3
145×2
160×1
170×1 (matches my PR)
180×1 (10# PR)
NO BELT!
I feel pretty confident this is the slowest squat I've ever done in my life. I had a great bounce out of the bottom and was coming up well, and then just STOPPED a bit above parallel and hovered there. Thank goodness Mr. Maschi was near by to yell at me and I stuck with it. Happy with this lift, esp since I consciously stopped myself from grabbing a belt. I think the # should still be higher relative to my other lifts, but I wanted to have a clear marker that I can re-test in a while.
3 rounds:
50' sled push (sled+30#)
50' farmer carry L (70#)
50' farmer carry R (70#)
10 Press L (25# kettlebell)
10 Press R (25# kb)
rest about 3:00
3 RNFT:
-back extensions (BWx15, +10# x10, +10# x10)
-10 abwheel from knees (slower out, faster in)
-8 each single leg RDL (12kg kb, contralateral)
protein shake. giant dinner.
Oly Class was AMAZING! Worked at light weights with Latasha and Kiana and got so much helpful feedback from Frank.
Worked specifically getting *as low as possible* in overhead/back squats, fast speed on power snatches, a smoothed out dip/connection to the bar by dropping under in jerks. All extremely helpful cues with very regular feedback throughout class.
Will have to DEFINITELY work this into my routine somehow. It was so fun!!
Warm up x2
12 good mornings 20kg, 30kg (I'm full on Russian now — even my warm ups are in kilos)
12 push ups
12 v-ups
Deadlift
40kg x5, 60 x5, 70 x3, 80 x3, 85 x3 x2, 90 x2
5 rounds
3 pull ups with :05 pause and :05 negative in the last
1 ring dip with :03 pause
:30 handstand hold
Clean & Jerk
Power clean and 3 jerks at 25kg, 35kg
Clean and 2 jerks at 45kg, 50kg
Clean and jerk at 55kg x 1 x 5
8:30 with Jess
Made it through 254 reps Rx, was is a mid wod blackout and mistakenly did 55 wall balls on my second go at them, so maybe 259 Rx??? Quickly gathered myself after those extra tosses and hopped over the box a few times to close things out. Good ole' crush week.
10am Monday with Noah.
310 reps Rx'd (push-ups sub for ring dips)
scott