Juan Carlos M. sent us some photos of his training on the streets of Mallorca, Spain. Rock on, Juan Carlos!
This Week at CFSBK in Review
1. We’re giving away 4 free entries to the Rugged Maniac race in Brooklyn on June 25th. Go here to find out how you can enter, and get sandbaggin’!
2. 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! Registration closes on May 20th.
3. The CFSBK Fighting Tacos’ soccer season is underway! Check out some photos here!
4. Mark your calendars! Our annual Memorial Day “Murph” Event will happen all day on May 30th. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. We can’t wait!
5. Come out and cheer at our Starting Strength Program Total this Sunday. Coach Jeremy and Coach Margie’s Starting Strengthers will wrap up their eight-week cycle starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
__________________
Yesterday’s Whiteboard: Clean and Jerk | “Grace”
What It’s Like to Compete at Regionals When You’re Not a CrossFit Superstar BarBend
Mind hive- I tweaked my back doing back squats yesterday. Nothing serious – feels like I just strained/pulled a spinal erector on left side a bit. Any advice for rehab other than RICE?
Came in for Front Squats at 6am
195x10x3 – last set got tough
Metcon:
3 rounds
400m run
8 DL @ 275
8 MU
13:45 – this was harder than I thought it would be. MUs after the DL were tough. Ended up doing them 8, 4-2-2, 3-2-1-1-1
5:30 makeup post from yesterday
Worked up to 220# on the shankle complex
This got tough and I need to work on my second pull and really pushing off the floor to my toes instead of leaning back too much (good queue whit!)
Cycled the jerks each time which forced me to get under the bar quicker
Grace in 2:59
Did all singles except 25+26 and 29+30.
This is the first time I've done Grace. I think next time I'll try cycling some here and there to try and pick up my time in the first 10-15 reps.
Open Gym with no-longer-so-busted-wrist twin Melody 😀
Press (football bar): 60x5x3. Not too hard.
Deadlift: 215×5. God, why did I try to deadlift today? I should have just done chinups.
Metcon: 100 Russian KB swings for time, 24 kg. EMOM, 3/side split jumps. 5:30. This was GOD AWFUL. I guess it's been more than 3 weeks since my last metcon and IT SHOWS. I still have a little bit of Fran lung.
But it was awesome to catch up with my twin and see that she's healing!
7am doing Saturday's work with McDowell
FSQ – 145x10x3
First time things felt heavy, which I guess is good. More conservative jump next week.
Fitness Metcon Rx – 11:09
Was going to try my hands at MUs but after a few attempts warming up I just said fuggit. Tried again after class and they seem to have gone looking for Steve's jump rope. Anyway, deadlifts were quick touch and go and burpees almost redlined me cause burpees.
8am with Noick
Clean shankle complex
95, 115, 135×2, 145, 155, 165
Weight moved pretty well today. 165 was still pretty easy but didn't want to push it today. Good cue from Noah to think split squat during the jerk so that my back leg drops down more.
Grace – 3:51 Rx
First time doing grace standalone. I was on a seam so my bar kept jumping side ways and had to adjust the weights twice which probably ate up 15-20 seconds. Happy with this considering the week I have had.
Normally Friday is my rest day, but it was awesome getting to catch up with Stella. Thanks for pushing me to get that little metcon on this am. I'm really glad I only used the white kb 😉
Hey gang, Josh here. It looks like I forgot to post Saturday's Programming. Sorry about that! Long week. Here it is:
Front Squat
Performance
3×10
Add weight to last week. Use full ROM and control.
Fitness
3×5 LP
Add 5-10 lbs to last week.
Post loads to comments.
__________________
Performance
3 RFT:
400m Run
8 Deadlifts 275/185
8 Ring Muscle-Ups
The Deadlifts should be on the heavy side but light enough that you could do a set unbroken. If you can't string together a few Ring Muscle-Ups then scale volume so that you can do them in a few sets without a lot of failing. If you have a few ring dips and are stable in the catch then sub Jumping Muscle-Ups.
Fitness
3 RFT:
400m Run
8 Deadlifts 185/125
8 Chest-to-Bar Pull-Ups
8 Burpees
Scale weight as needed to be able to perform the Deadlifts unbroken. Scale C2B Pull Ups to Jumping C2B Pull-Ups as needed.
Post time and Rx to comments.
10AM with McNoah.
Did Thursdays' workout – got up to 165lbs doing a jerk-free version of the Shankle complex. Then did pseudo-Grace with 115lb power cleans and finished in 2:16. Should have gone heavier.
Bench Press
215x6x3
Dips
5×10
Pull Ups
5×5
10 min heat up with all sorts of shuffles, high kicks, and other dance moves.
WU: 2 rounds:
Eccentric knee flexion x5 each side
Paused wall ball x10 (:03 at bottom)
1 arm RKB swings
Work:
A: 1 arm high pull 3x ME @ 100% 8-12RM (16KG), rest as needed b/t sides/sets
-Was able to squeak out 12 reps on each side on each set.
B: Wall facing HS hold (:45, nose and toes)
C:1 arm farmer carry: 3x60m @ 28KG
-followed by nerve flossing x 10 each way
This took forever because I rested about a min or so between each side on the high pulls and carries.
SHANKLE COMPLEXXX
35kg
45
55
60
65 (=143#, about 90% of my best clean and 82% of my best jerk)
-hard to get enough breath to set up for those jerks. but also great for me to just do this without thinking about it too hard. the pulls and cleans felt great.
good times
Fun 7 am doing tomorrow's work:
Front squats 5×3 with #145, then the WOD with #185 dl and 5 jumping muscle ups. The jumping muscle ups were not looking so hot at the end. I really need to work on my dips. Upside is this was the first time I've been able to deadlift that heavy in a workout in two years and it was all touch and go, woo! Think I finished in 11:13 or so but not 100% sure.
warm up of 3 rounds NFT:
-20 erg pulls
15 KB swings @20K
10 pushups
5 banded pullups
3 pistols each side (yeah, calling these pistols is an affront to Colt).
intense hamstring stretching
With Nick:
abductor work
baby cartwheel floor work
actual cartwheel work (an affront to my 10 year old daughter)
Front Squats:
5×45#
5×115#
3x5x130# (pr)
handstand prep work- piked and wall walks
then a 5 reps of emom assault bike for calories:
20, 19 17, 14, 15.
OG
Back Squat
380x4x6
CJ
308x1x3
5 rds
20cal Row
10 Squat cleans (135)
15 Toes to Bar
22:30.
Thank you to Amanda for an insightful, interesting and fun workshop last night. She knows her stuff! Looking forward to and highly recommend her future workshops.
Great OG session tonight
Warm up
2 Rounds:
20 cal row
10 push ups with :02 pause on tension at the bottom
3 Rounds:
8 ea side – single arm high pulls @8kg
8 ea side – shoulder press @8kg
Shankle Complex — 35kg, 45kg, 50kg, 55kg
Not getting my left foot forward on the jerk. I decided to switch my split stance, since my right leg is much more likely to make the extra effort.
Repeated complex — 35kg, 40kg, 45kg, 50kg
Weird. But better.
Conditioning with Ryan, Jason and Jake
5 Rounds of:
15 cal row
10 squat cleans @95#
10 T2B
18:53