Video of the Week: CrossFit HQ recently released their Behind the Scenes video from the 2015 games. Here are parts 2 and 3.
This Week at CFSBK in Review
1. We reposted Coach Noah’s “Thoughts on the Absolute Necessity of the Hook Grip,” a fun read and a great refresher at the beginning of this programming cycle.
2. To much fanfare and many positive vibes, we announced the 3rd, 2nd, and 1st place winners of the Look Feel Perform Better Challenge. Congrats to Francine, Mo, Jenny, Evan, Erin, and Chas!
3. 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!
4. The first Iron Maidens Lift & Learn session will take place on Sunday, 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!
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Yesterday’s Whiteboard: Clean and Jerk | C&J, Run
Warm Up with Chris Hinshaw CrossFit
Prince Performs “Purple Rain” at Super Bowl XLI NFL
Prince Made Me Free MTV
Saturday's Programming
Front Squat
Performance
3×12
Add weight to last week. Use a full range of motion and control.
Fitness
3×5 Linear Progression
Add 5-10 lbs to last week.
Post loads to comments.
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3 Rounds for Reps:
1 Minute Max Cal Row
1 Minute Rest
1 Minute Max DB Thrusters
1 Minute Rest
1 Minute Forearm Plank
1 Minute Rest
Row hard! Load the Thrusters heavy enough so that you'll probably need to break up them up into at least 2 or 3 sets. Scaling for the Forearm Plank is a Tall plank. Keep your butt, belly, and quads tight and your hips between your knees and shoulders for the entire minute. Pay attention upstream as well and don't let your head drop.
Post reps to comments.
6am with McDowell and Nick
Clean & Jerk: Power clean & push jerk singles
95
135
165
185
205
215 (split jerk)
225 (split jerk)
Metcon: 7:08 Rx. Each run was really just one notch above a zombie shuffle.
10min EMOM: 5 strict pullups on even minutes, 15 push ups on odd minutes
830 last night
C&J worked up to #165 cycling reps of 3 touch and go. No issues with this part.
WOD # 115 20:05
I probably should have done this RX'd but I didn't have a good feel for how taxing this would be so dialed it back. C&J went 6,4/5,5/5,5/4,3,3/4,3,3. The weight wasn't the problem for these. My issue was controlling my breathing which was out of control the whole WOD. Runs were slow to start and somewhat fast to finish. Minimal resting between the C&J and runs. Even doing at #115 I was pretty wrecked afterwards. Very slow long walk home.
Make up post from 6:30's class
Worked up to about 205# but really didn't do much b/c I knew there was plenty to do in the WOD.
WOD rx'ed in 16:49
Did quick singles the entire time and "ran" the 400m as hard as I could. The last run was probably my best one
My entire body is sore from coming back with Wed and Thurs. workouts + soccer last night.
OG this morning:
Yesterday was my bday and I ate all sorts of treats so I thought I would wake up this morning feeling kinda ill, but I felt super strong! Apparently burgers and cupcakes translate to PRs because I PR-ed my snatch and then did the same weight a few times after.
Workout went like this:
Jerk: 1×3 at 78# This is pretty light but I recently switched my split jerk so my left foot is forward and I'm still playing with my form on that. My right ql had been nagging me after split jerks and switching seems to have alleviated that problem so far. Working hard on landing low with my back leg bent, plus locking my arms out as much as possible.
Snatch: 1×3 snatch at 73# (PR! I've been able to muscle snatch this but couldn't get under. But today I caught it pretty low)
HBBS: 5×5 at #158, alternated with 5 strict pull-ups (4-1, 4-1, 3-1-1, 3-1-1, 3-1-1)
Visiting NorCal Crossfit yesterday. They're pretty flexible with drop-ins, which I appreciate, and the classes in their Mountain View location are never crowded. Some rowing and kettlebell warmup, foam roller smashing/stretching, then some barbell drills in preparation for…
Ava (homage to Jason Khalipa's daugther)
5 rounds for time:
– 400m run
– 21 ground to overhead (Rx: 97lbs for men and women)
I was actually surprised at how similar the CFSBK workout was, but extra G2O volume here is tough. I did at 75lbs and hit the 20min time cap at the end of round 4. Total: 20min, 3 rounds + run + 15 G2O @ 75bs. I started the G2O with C&J, but eventually moved to power snatches, in sets of 7. I felt sick for a good 15min after this workout.
6am with Squat Master Nick
FSQ 175 x 12 x 3
Got a few good cues from Nick to focus on keeping weight midfoot which helped me keep a more vertical bar path. Aim for another 10# jump next week but I dunno how much longer I can keep with the 10# jumps.
WOD
29-25-24 on the row
15-13-12 db thruster at 45#
Planks all unbroken while I stared into my ever expanding puddle of shame
More taxing than it looked on paper.
7am with McDowell
FSQ – 125 x 12 x 3
Good stuff. Will make another 10# jump next week.
Metcon
Row – 23 / 21 / 20
Thrusters @ 35# – 15 / 15 / 10 (Ef thrusters of all kinds. Picked up 40s originally and said, "nahhh.")
Planks unbroken
Cash Out – 3×10 GHD
8 AM with NoNick
Worked up to 155lb power clean. WOD @115lb power cleans. Finished in 14:55
Edit… 17:08 Rx. I'm not superhuman.
Love that Prince article. I have listened to Let's Go Crazy about 75 times in past 24 hours.
8 am doing Thursday's work with Noah
Worked up to 135, then did the WOD at 105, which was plenty heavy.
20:53
I would've moved faster if Rasberry Beret had been playing.
Continued knee rehab with Nick
warmed up with a jog around the block and a 500 meter row.
2 rounds of hamstring work.
3 rounds abductor holds with a 24kg kettleball
floor work
3 lengths up and back of cartwheel "practice"
then 2 back and forth of laughable cartwheels
front squats:
1x5x45#
1x5x95#
3x5x125# (pr)
tomorrow's metcon
22/20/19 calories
21/18/18 25# thrusters
all planks unbroken
then 3×10 rounds of med ball "dunks" 14# jumped up to 9 feet.
Fun day.
Afternoon Conditioning with Ellie —
2 Rounds:
400m run interspersed between 26 reps of:
Hand-release Push-ups
Russian KB Swings 16kg
Sit-ups
Hip Extensions
Double Unders
Box Jumps 20"
Took me 37:30 — Steady but slow pace.
I didn't go in with any sense of urgency. Full moon or spring fever kept me up all night, so I've been pretty delirious and tired today. I'm very happy to have got this done. I thought about how lucky I was to be outside doing this at around 1pm instead of in an office or in traffic or something.
Delirious is also a Prince song.. So much good dancing to Prince. And I meant to have *gotten* this done… Going to try to nap now
L Hand is still feeling injured after Sunday. hmm.
30 cal row + 10 min heat up
3 rounds:
8 each DB Press 25#
5 pistols L, 3 R
7 butterfly pullups (this is where i realized my hand is still not okay)
:20 hollow hold
For Time:
50 cal row
40 waiter squats, 16kg (20 each side, did them in sets of 10)
30 ghd sit ups (10, then 5's)
20 box jumps @ 24#
Time: 9:22
Accessory: 3 rounds:
8 slow back extensions (roll up and down)
50 double unders
Then tested my 400m run, just for fun. I sorta convinced myself i wasn't going to beat my time halfway through, which led me to back off the gas pedal… which is SUPER DUMB.
time was 1:30, which is :05 off my best time. must redo soon 🙂
Snatch
worked up to 286
Clean Deadlift
396x3x3
Fun Partner workout with Ro and Todd
20 minutes, Alternating rounds
2 Rope climbs
4 HSPU
8 Calorie assault bike
OG.
Worked up to 110 for 1 rep for a new 5lb PR.
Went to practice snatches but my left knee was bothering me again.
3rds In 9:30
10 pull-ups
6 hang cleans , 83#
6 s2o, 83#
10 burpees
Planks, v ups, etc.
Oh… 110 was an OHS. That would be helpful