Jake L. considers the barbell | Photo by Thomas H.
This week at CFSBK in Review
1. Results of the LFPB Challenge are soon to come. Stay tuned to the blog Monday, Tuesday, and Wednesday to find out the top three winners!
2. Kelly Starrett is doing a reading and book signing at the Barnes & Nobel in Tribeca on the 26th. Don’t miss out on your chance to see your favorite Mobility Guru.
3. We caught you up on the CFSBK Classifieds. Spring cleaning time is here. Please feel free to post giveaways or for sale items!
4. Our new 8-week programming cycle started, and we gave you the whole rundown. (Coach McDowell also revealed a hidden talent for reciting long, classic American poems on command. Don’t make him do Howl during a CrossFit Kids class, please!)
5. Have you signed up for our CSA with Common Hands Farm yet? Get on it and secure your veggie supply for the Spring/Summer/Fall!
6. High Rings and ropes joined the equipment arsenal over at 608 Degraw.
7. More importantly, Coach David asked us to think about the mileage we put on our joints outside the gym. Try not to be a Bigfoot!
8. The first Iron Maidens Lift & Learn session will take place on Saturday, May 1st. We want to keep the Iron Maidens energy and community connected between competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things. Here’s everything you need to know!
_____________________
Bay Area CrossFit Coach Saves Family After Crash CBS
Grace in :59 Seconds CrossFit Fond du Lac
Is Teaching Kids Empathy Just As Important As Teaching Them Math? Pacific Standard
Saturday's Programming
Front Squat
Performance
3×12
Leave a rep or two in the tank. 12s again next week so these should not be max effort sets. Use full ROM and control.
Fitness
3×5 Linear Progression
Start your LP light enough to increase weight by 5-10 lbs each week over the next 8 weeks.
Post loads to comments.
_____________________
5 rounds for time:
9 Deadlifts 155/110
6 Hang Power Cleans 155/110
3 Push Press 155/110
25 Double-Unders
The load on this riff on the benchmark workout "DT" should be medium heavy for you and for almost everyone it will be the Push Press that's the limiter. In it's best capacity, the barbell complex is done unbroken. If breaking the reps up, consider doing 8 of the Deadlifts, then taking the 9th into your first Hang Power Clean. Same strategy for taking the Hang Power Cleans into the Push Press: do 5+1 then aim to make all the Push Presses unbroken. Jerks are no reps today for the shoulder-to-overhead.
7am with McDiesel // Saturday Programming
FSQ – 3×12 @ 115#
All felt good. 10 – 15# jump next week. Good tips from McD on controlling my breathing patterns on large sets.
Metcon @ 115# in 10:17
First three rounds went according to plan. 8 – drop – 1 to clean 6 to 3. DUs with 1 trip up per set. Rounds 4 and 5 were all over the place. Think I just went a little too quick out of the gate.
MU practice across the street after class. Didn't get any, but nice to have the option to work on them. Shouts to DO for that hookup.
7 AM with NickDowell — started out with Saturday's squats, then switched to Thursday's WOD because it required fewer modifications.
HBBSQ 140x12x3. 12s are still dreadfully long, but this felt (dare I say it?) lighter than 135 did on Wednesday.
Thursday's WOD with 25# right-arm DB push press instead of hand-release pushups, 10:47.
I feel inordinately wiped out now. I suspect it has more to do with spring allergies than with today's class.
Bye for a while! Hubs and I are heading out tomorrow to Hong Kong and Japan. I'm hoping to hit up Chikara CrossFit while in Tokyo.
6am with McD
FSQ – 165 x 12 x 3
All moved well. Tried to get through them as quickly as possible with almost no rest at top. Winded me more than the back squats.
WOD – 10:16 @ 135#
Debated trying this Rx'd but didn't think I would be able to do the push press unbroken. That was the right call. Flew through the first 3 rounds before my congestion got so bad I had to run and find some tissues. This workout puts your forearms en fuego. Could barely spin my jump rope that final round.
Deadlifts: All 8-1
Power Cleans: All unbroken and straight into push press
Push Press: All unbroken. Cycling these in rounds 4 + 5 was a real struggle
Double under: unbroken first 2 rounds, 1 trip round 3, then breaks on purpose rounds 4 + 5 since I was convinced my forearms would actually explode.
Hurt my knee playing basketball Monday, so I've been out of the gym since-
private session with Nick to get back at it smartly.
Did a comprehensive hamstring/quad/calf/hip opener sequence with a band
followed by super sets of 45# (barbell) one legged steps to a 24" box and
one legged bridges.
Modified yesterday's metcon to
5 rounds :
53# kb swings
10 hand release pushups a
250m row
Forget my time! all kb swings unbroken. arms fell apart on the last round of pushups.
Felt so good to be back at it.
Take a look at this incredible article on sugar (I don't think it's been on the blog yet):
http://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin
6am with Nick doing Thursday
Clean and jerk (with pauses)
95, 135, 155x2x5
Even with the pauses, cleans felt very easy. Jerks were tougher, but I think these helped my form. Last one felt the best.
Wod
10:30 Rx. Fun little workout. Kb swings unbroken, push-ups very broken (singles by the end). Runs a bit faster than normal.
10 AM class with McNoah (and Yngwie Malmsteen and Joe Satriani)
Cleans (no jerks): 135x2x2, 145x2x2, 155x2x1
WOD with 270m row. Finished in 9:xx
11am session today. feeling excited and motivated to train.
10 min heat up, then warm up moves:
3 rounds…
8 eccentric ankle dorsiflexion, each side
30 second double DB OH hold @ 20#
10 shoulder T's
10 walking lunges
Single Leg Deadlift:
3×10 L / 3×8 R @ 85#
-as expected, balance/coordination and movement pattern on L is hard. butt burning at the end of each set. R is not a big deal; touch and go.
Clean & Jerk
77#: HPC + HC + Clean + 2 push jerk + 2 split jerk
88: same
99: same
C&J: 103, 114, 125
136x1x4
-be patient in clean, vertical in jerk
-footwork was happening today!
"DT"
5 RFT
12 Deadlift (105#)
9 Hang Power Clean
6 Push Jerk
Time: 9:40 rx'd
First time with this one at 105#. Tried to be relaxed through first two rounds and keep a steady, not racing pace. That went well, but I still got fried went round 3 hit me. Grip started to go. Clean cycling got weird… using my arms way too much, which is unusual. Rested with hands on knees for a while. jerks went alright, but this weight is not easy for me for 6 unbroken just yet.
All DL: 11 -1 into first…
HPC: 8-1, 8-1, 5-4 (weird cycling miss), 7-2, 6-3
Jerks: unbroken until round 5, which was 3-3
Accessory:
4 rds:
2 Arm Farmer Carry: 50M @28kg each
8 abwheel from knees
7 am with Nick
I was worried about doing anything today. I've been in treatment for my sciatic nerve for a few weeks and woke up with back spasms yesterday and still sore and knotty today…. Glad to say it went well and I felt better coming out of the gym then I felt going in! Stayed light.
C & J – 63#. The pause at the hang proved to me that I do not have my position locked in, It was hard to not redip after the jerk pause. Doing it right was really instructive. Good drill.
WOD – I used the 12kg KB. This was light but didn't want to push back issues and it worked just fine. Push ups 10 rx/10 modified every set. Ran for the first time since getting PT for the sciatica and that felt good. (I really just did not want to row again. I don't even hate rowing anymore but enough! Plus, it's nice out!!)
11:03 mins.
Tomorrow programming:
Warmup-3rnft
-16 reverse lunges, 8e. single arm DB press 25#, 3 false grip ring rows w/muscle up transition, 3 jumping muscle up transitions.
FSQ:
(45×10, 95×5) 125x12x3
-no problem here. Back got a little tight but no discomfort.
DT-ish Wod
8:09 at 113#
-first round unbroken in like a min. Did round 2 &3 as 9dl's plus 5 hang power cleans, then 1 hang clean plus 3 push press. Round 4 as 8 dls, then 1dl plus 4 hang cleans, then 2 hang cleans plus 3 push press. Last round the dl's fried my back so did 5-3, the 1dl and 4 cleans, then 2 cleans and 3 push press.
Tomorrow's programming from the Garage
Bullet Proof Legs
Warm Up
2 RNDS
RKB swings x 15 @35
Single Leg box curls x 10 each leg
Workout
2 arm farmer carry: 4 x 60M @#82 each arm
Front Squat
BB x 10
95 x 8
115 x 5
135 x 12 x 3
DT ish
5 RNDS
9 DL
6 HPC
3 PP
@95
6:42
First 3 RNDS were unbroken, then RNDS 4-5 were 3/3 on Cleans. And yeah, those PP were surprisingly tough.
My Dubs are horrendous, so I figured I'd try this as close to unbroken as possible. Also, my grip and forearms were shot from the carries, so I went with #95
Workout #1: Coaching CrossFit Pre-Teen
Workout #2
EMOM 20:00
A: 5 DB Thrusters 45lbers
B: 1 Legless Rope Climb with no jump 15'
OG
Yesterday's clean & jerk @ 165. No misses, but had a few of the jerks look pretty sloppy.
Yesterday's wod: 9:26 Rx. Everything unbroken – some rest at the bottom of the hand release pushups toward the end of rounds 2&3. Runs were fairly slow.
E2MOM for 10min: 2 strict muscle ups
EMOM for 10min: 6 toes to bar
OG tonight
OHS worked up to 103# for 3 reps (PR). Hit 105 for 1 rep (new PR!) getting the bar overhead is the limiter right now.
Snatches: worked up to a bunch of singles at 68#
Tomorrows DTish wod at 83# in 8:28. Push presses…. well they happened.