Michael A. recently dropped into CrossFit DC in Washington DC with some coworkers
This Week at CFSBK in Review
1. Speaking of dropping in, have you read Coach David’s “Reps & Sets Abroad: Some Thoughts on CrossFit and Travel”? Get after it!
2. This Sunday’s 2:00pm Anti-Gravity class is cancelled. Still looking to do something other than group class? Check out Yoga for Athletes with Coach Whit on Saturday at 10am or Active Recovery on either Saturday or Sunday at 11:00am.
3. Sign-ups for Murph Day, one of our biggest community events of the year, opened last weekend. If you’re thinking about doing it, do it!
4. Registration for the Subway Series started on Monday. These events sell out quickly, so sign up now!
5. Did you recently lose some protein powder, a t-shirt, a jumprope, or approximately 600 sets of wrist wraps? We just emptied the Lost and Found bins and want to give it all back. Please claim your stuff before we donate it to CHIPS in two weeks.
6. 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’!
7. There are still a few spots left in our upcoming Starting Strength Program cycles. What are you waiting for?
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Yesterday’s Whiteboard: Clean and Jerky | Partner WOD
Tripping on Double-Unders? WODprep
Society is Messing With Your Sleep The Atlantic
Saturday's Programming
Front Squat
Performance
3×8
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.
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5 RNFT or 20 Minutes:
1-3 15' Rope Climbs or 5-10 Strict Chins
10-15 Push Ups
270m Jog
Practice your rope climbs today or work on upper body pulling/holding strength. Keep your Push-Ups strict and tight. Use the runs as active recovery for the upper body pull and push.
Post work to comments.
Thursday's partner WOD looked tempting enough that I went for it, even though that meant coming in on a clean day. Fortunately, McD let me do chinups instead of cleans. My best unbroken set of 3 was +5#, and I worked to a very broken set of 3 at +7.5#. I did not expect to get wrecked on these so fast, but I guess <2 minutes rest is not a lot of time.
Partnered with Steven and (sorry! I forgot your name!). I modified as follows: one-armed DB thrusters with a 35# DB; ring rows (I had come in intending to do 15 strict chins; see above re: wrecked); double the number of box jumps sans burpee. We finished in 16;57. Dare I say it, this was kinda fun! I suspect it was more fun for me than for others since burpees were not involved 😛
Then I ran into a non-SBKer wearing an Iron Maidens shirt at Root Hill afterward, so I had to chat her up. Ladies who lift! Yeah!
6am.
FSQ: 195x8x3. Moved well.
NFT: Legless rope climbs are fun. Started from the sitting position. Mixed up things a bit, substituted strict HSPUs and added GHDs.
PS, Affronti is so much better than I am at remembering to get a photo at every box he visits.
FSQ: 150 x 8 x 3
Much enjoyed the mix of rope climbs, running, and push-ups. First time doing the Russian wrapcorrecty. Finally clicked for me- so much faster.
After played around with some handstand push-ups. worked myself down to one abmat. Tried from the floor, but no luck. Progress happening slowly. GHD: 10-10-10.
730 last night
C/J performance complex :
First attempt was #115 and worked up to #155. Everything moved well probably could have gone heavier but I was pretty winded from a combination of the C&J and running to the gym at too fast a pace. Heavier next week.
Partner WOD : 19:30ish
Worked with Calvin. Split the Deads into 2×25, thrusters 10/8/7, PUs 5×5, and the BBJ 10×5. No problems till the BBJ. Kept moving at a good pace but I started to get some cramps in my calves around my 35th rep. I think i did the last 10 or so BBJ jumping off one leg cause my right calf was not in the mood. Dead tired after this.
One more comment on yesterday. I mentioned that that third clean was a challenge all the way through. I noticed others had similar comments. I like how JB refers to "feedback" when we're lifting; and that third lift gave a lot of feedback = good programming tool.
Today
7 am with DO (not 8:30 not even 8:00)
FS 3/5 100#. These actually felt OK. I remembered to stay engaged up top – shoulders/arms/elbows not just held up but pressing up and that helps a whole lot.
I like the rope and unlike the boxes the rope likes me back. Lots of fun. I like being in the ceiling. Push ups in sets of 10. They got better and faster each time until 5th round and I puttered out. Didn't wear the right shoes for running so tried to stay light on my feet for the jog.
I was really fun to see those who hadn't climbed the rope get on up there and some of the fear conquering that was going on too! Nice work 7 am Saterdayers.
Came in for OG a little after 6am this morning to make up some strength work from earlier in the week
Tempo Ring Dips – 11, 11, 10, 10, 10 – barely got the last rep on the repout
DL – 365×6 – touch and go still with a hook grip
Finished up with a bunch of stretching and 15×3 GHD sit-ups
Friday at da gym:
warmup with 2 las around the block
and then 3rnft:
5 d/u attempts (got them all each round)
5 pullups- jumping to a negative
5 pushups
5 squats
hamstring work + abductor work
with Nick:
-Floorwork: baby wheels, spiderman walk, cartwheels and some capoeria kicks
front squats:
5×45#
5×95#
3×115
3x5x125# (pr)
piked box handstand shoulder taps 3×18
metcon in 22:09:
3 rounds:
800m run
20 d/u's
10 155# dl's
5 piked hspu
long one. d/u's were a mix of attempts and makes- have to work on stringing these together.
fun atmosphere at the gym today
7:00am EST w/ DO operating on ADT
FSQ – 155 x 8 x 3
Still moving alright. Another #10 next week I think.
4 rounds of NFT
My last two rope climbs felt pretty great. Had never done these before. Shawn moved up that thing way fast. PUs in sets of 15 and runs were leisurely.
We love you Michael. Come back anytime!!!
Warm up x3:
5 inchworm
8ea sciatic nerve floss
10 hollow leg lowers
5ea kossack press out (10#) with :01 pause
Warm up x3:
5 FSQ (33)
10 bb row (33)
5ea kb high pull (25#)
FSQ: 45×5, 95×4, 125×3
135x5x3
First time squatting with both legs and a symmetrical object in quite awhile!!!
Felt good. Focus: control tempo, bar path, staying even side to side. L leg feeling stronger.
EMOM x12
1: 30 DU
2: 10 unbroken push up
3: 15 bounding box jump 20”
4: 10 unbroken butterfly pull up (yay! All three sets good!)
*Bonus round to 16min mark: max effort on all movements…
DU: 64, PUSH: 23 (5-4-3-3-3), BJ: 30, PULL: 14 :-/ smoked by then, lost coordination: 5-4-2-2-1
Recover :30, then 20 air squats into 270m fast run (1:08).
This was a fun way to work today!
OG
Thursday's Snatch E2MOM:
135
145
155
165
175
185
195
205
Metcon was a Friday the 13th workout I heard about. 12:04
13 reps each of:
Wall Ball (20#/10')
Burpees
KB Swings (2 pood Russian)
Burpees
Toes to Bar
Burpees
Thrusters (95#)
Burpees
Chest to Bar Pullups
Burpees
Power Snatches (95#)
Burpess
Wall Balls (20#/10')
Correction to the above 'Thursday's Clean & Jerk E2MOM"
Yesterday's performance complex: 3 power cleans and 3 power jerks
-worked up to 138 and that was tough! All in my metcons because I was too lazy to switch shoes.
Partner wod with the hubby in 15:55
-we could have moved faster but as the boss man yelled to me during the wod, 'the faster you move, the slower I move'. So tried to find a balance. 😉
Wednesday:
Hbbs: 175x8x3
-thankfully no lasting knee pain!
Deadlift:
265×6
-all still hook grip and all touch and go.
Metcon in 11:37
-row not lightning fast and then waited until 4:45 to start the dubs. Did those unbroken as McD suggested. I'm just a slow runner.