Yesterday’s 8:00am “Murph” heat takes off with Coaches Jess and McDowell leading the way. Thanks to all of you who came out yesterday and made it a special day. And thanks to our coaches, volunteers, and staff for keeping everything running smoothy!
- If you’d still like to donate to K9s for Warriors, you can do that here (write “CFSBK” in the “Salutation” box so we can check in on the amount we donated). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!
- Movie Night returns on June 24th after Open Gym. We’ll be showing the family favorite Taxi Driver (1976) on our big screen, followed by a Q&A with director Martin Scorcese and lead actors Robert De Niro and Jodie Foster. Just kidding! We we have no idea what we’re showing. Please go to the event page and give us suggestions that aren’t Taxi Driver.
- Schedule Change: Tonight’s 7:30pm Anti-Gravity class is cancelled.
Graduation WOD and BBQ for Coaches MeLo and KHarpz!
Beloved Coaches Melissa and Katie just became DOCTORS of Physical Therapy. This is a big deal! They want to celebrate by working out (of course) and then having a BBQ with all of you (of course). Come to their DPT Graduation Celebration WOD and BBQ on Saturday, June 18th at 2pm. We’ll do a fun relay-style team WOD and then fire up the ole grill. Please bring your own beer and a tasty dish to share.
For Time Team Relay-Style:
Run 550m
100 Double-Unders
50 Wall Balls
40 Toes-to-Bars
30 Push Ups
20 Calorie Row
Run 550m
Run 550m
100 Double-Unders
50 Wall Balls
40 Toes-to-Bars
30 Push Ups
20 Calorie Row
Run 550m
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The Connection of the Second and Third Pulls Catalyst Athletics
Men in Relationships Underestimate When Their Female Partners Are Turned On NY Mag
Melting a Giant Jawbreaker Destroying Stuff
The Connection of the Second and Third Pulls Catalyst Athletics
Men in Relationships Underestimate When Their Female Partners Are Turned On NY Mag
Melting a Giant Jawbreaker Destroying Stuff
Wednesday's Programming
Back Squat / Deadlift
Performance
3×6
Add weight to last week. Use full ROM and control.
Fitness
3×5 Linear Progression
Add 5-10 lbs to last week.
Deadlift
1×4
Warm up and perform one heavy (and perfect) set of 4 reps, heavier than last week. Touch and go is permitted.
Post loads to comments.
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AMRAP 10 Minutes:
20 KB Swings 24/16kg
20 AbMat Sit Ups
The swings are Rx'd as overhead today. Scale load or ROM as appropriate. Use the KB as an anchor for your feet. If you're feeling beet up from Murph then go easy on this and simply move for 10 minutes.
Post rounds and reps to comments.
AG is cancelled today.
Non-paid product endorsement to follow ….
I used my newly acquired pair of Natural Grips yesrerday and they worked great! No tears or tears! I know that you can make something similar yourself with carefully folded athletic tape (see YouTube re hand protection for killing pull-ups) but the NGs are relatively cheap and supposedly last a while (and come in purple like unicorns!)
6am with Jess and McD
Was bummed to have missed out on Murph yesterday with the 6am crew and forgot it was an option today, so when a few people said they were going to do it, I decided to join them.
42:54 Rx (no vest)
This was a 6 minute PR for me compared to last year.
Despite missing yesterday's fun, was glad to still participate today.
Any chance someone out there has an extra Medium Murph tshirt they would sell? That size is sold out now. I know the chances are slim to none, but if so, please email me at memager@gmail.com
Peeled myself out of bed for squats @ 7am with JessDowell
BSQ – 175x6x3
~98% of my last tested 1RM. Since it doesn't look like we're going to test this cycle, I may try to make that happen during OG on Friday morning (if any other 7am-ers are interested). Need to recalibrate.
Deadlift – 295 x 4
Weight was fine, grip was blergh. Touch and go still.
Metcon Rx – 4 rounds + 12 swings
Treated this more as a NFT.
Thanks to all the coaches, staff and volunteers that made yesterday's event happen. Really great times working out and drinking burrs.
Sad I missed all the Murph fun on Memorial Day! So I did a solo Murph this morning at 7am. (Thanks McDowell for supervising and the 7am crew for cheering me on!) Man, that thing is a beast. I believe my time was 46:26 doing jumping c2b pull-ups and pushups from my knees.
Time for a shameful true confession: On the third lap of my first mile I tripped and completely ate sh*t on Douglass St. I think I nearly gave an old lady across the street a heart attack but thankfully she was the only person who witnessed my humiliation. Got up, dusted myself off and kept going. I banged up my knees a little and it may have slowed me down a bit, but I powered through. That last run was pretty brutal. Anyway, glad I did it and glad it's over!
7 AM style
Nailed the 3×5 at 115# last week but today at 117# was beyond rough – blame the humidity? I did 5, 4, 4, and boy just barely stood that last one up, thanks to lots of shouting from my spotters, Coach Jess, and Shawn. I'm trying not to be disappointed and to stay in the happy space of this still being vastly more weight than any cycle yet.
But mostly wanted to post to say Kirby was a hero to do Murph all by herself and was absolutely zooming every time I looked over. Kirby I am sorry about your terrible fall and you are even more impressive for dusting it off. MAKE AMERICA KIRBY AGAIN! KIRBY FOR PRESIDENT! So proud of the 7 AM women this cycle who all have been killing it.
Taking a rest day today, but two things:
@Jay-Star – Natural Grips are a game changer!
@Brendan – I will totally test my 1RM on Friday OG with you. I was going to do it Thursday, but Murph and the post-Murph-soreness pushed my schedule back a bit. I'll be there at 7am on Friday. Maybe we can wrangle in someone else to help spot…anyone??
We are testing the squats next week
@Fox +1 for testing the squats
@Melody thanks for volunteering, though!
I guess I should add that I used the Natural Grips for Murph not for any other purpose you sick, depraved dirty-minded b@stards.
I'm sad I missed Murph yesterday! Well, not so much missed as much as actively chose not to do it. I had some sort of stomach bug this weekend and was running a fever Sunday after 5 days of workouts in a row (read: couldn't straighten my legs without wincing). Was afraid Murph would probably seal my fate and mess up my week. So, so impressed by everyone who did it though! And especially Kirby for doing it by yourself plus finishing after eating it on the sidewalk!
6 am:
Pretty much felt back to normal today. Squats at #175 3×6. These felt just right. The last two on the last set were a little sticky but otherwise moved well. I'm with Brendan re: retesting b/c my 1RM last cycle was 183#, looking forward to that next week. Then deadlifts worked up to 230# for 4. These also felt pretty strong.
With the WOD completed 6 or 7 rounds + 5. I forget. This is a theme, I realize, got to start writing these things down right after!
Did yesterday's snatch/clean and jerk at 11am between clients
Snatch – Heavy single then 80/85/90% x1x2
Worked up to 75kg with a miss at 80. That's right at 80% for me. Not disappointed Post Murph.
C&J
Singles at 75/80/85/90/80/85/90%
Felt pretty good. Although, I didn't do the 2nd one at 90% because the jerk on my 2nd one at 85% felt off.
Felt good to move. Planning to squat and do snatch pulls tonight.
I had a great time at (my very first) Murph yesterday! Thanks to all of the coaches and volunteers who made it possible. CFSBK events are my favorite.
Also–Josh and Thomas: fantastic photos. I want to make a joke that we should make a "cry faces of Murph" calendar, but, in all seriousness, you guys captured the event wonderfully.
In an attempt to get back into the habit of posting on here, here's my Murph recap:
This was my first Murph (but I am a seasoned Cindy vet). At about noon, I decided to try it with a ten pound vest (which I could only get down to about 12 pounds before the 12:30 heat), and I am glad I did. The vest truly enriched the experience (and by enriched the experience, I mean it made me want to throw up every time I did air squats).
First run: just under 7 min, a good pace, but didn't feel totally dead when I came in.
All the stuff in the middle: broke it up as 5 push ups, 5 pull ups, 5 push ups, 15 air squats. Pull ups were fine (until I ripped), push-ups were either unbroken or 3-2. Air squats truly sucked. Besides the run, this is where I felt the vest the most. Ripped both hands really badly in round 12 or 13 and spent a good couple minutes looking for tape/taping up. As much of a bummer as this was, it was kind of a refreshing break, and got me through the last couple rounds with a little more energy. I think I finished around 31 minutes?
Second run: this was probably one of my most painful CrossFit experiences to date. I went at about a walking pace on my first lap, had to walk for part of the second lap (very bad cramps on both sides), and finally picked it up a little bit on the third. Sprinted in from 3rd Avenue and then caused quite a scene as I tried to remove my weight vest (which was tied quite intricately around my waist). Final time: 40:28.
Oh my goodness all you "when's the test….is this gonna be on the test?" nerds.
That said I'm glad too because, 7 am with Jess mostly (and McDowell offering comments while Kirby super starred Murph) I turned down this second chance to do Murph myself so I could continue with my fairly smooth path toward a better LBBS this cycle. 125# 3×6 and all were low and none too too slow. By comparison – my heaviest single set of 5 is 140# (so about 90%) and last cycle I hit 135 2X5. So, this is progress. I'm looking forward to testing out a max.
Dead lifts
160 x 4. These are no longer touch and go but the first three were pretty good tempo. On the fourth I switch gripped and I think I have a harder time keeping my shoulders back when I switch. Is that a common foible?
WOD
Stayed Russian on the KB swing. 6 rounds plus 9 KBs.
@Jynne – You've made such great strides this cycle so there should be no indecision about feeling good on those squats today. If it never gets scary, it's staying too light. You had primo spotters so keep going for it just like that. Good work.
Congrats again to MeLo and HarpZ. I'm so mad I'll be out of town that weekend. That workout and bbq sounds like a lot of fun.
Today
Warm up
Handstand holds, Pallof press, Supine band pull aparts, Supine bar hang
Squats & Deadlift with Patrick
HBBS
160 x 6, 165 x 6, 165 x 5 — these felt fast, but I failed 6th
Jeremy blocked my right knee from coming in on the last set and I just couldn't do it for the last rep
Deadlift
195 x 4 — felt great!
Work-out — 7 Rounds +1
CJ
308x1x4
Back Squat
380x5x3
For time:
10 Thrusters (135#)
50DUs
8
40
6
30
4
20
2
10
….in 5:38
GHD Situs 3×15
Lateral Dumbbell raises 35# 3×10
PM session
HH Snatch
60kg x2x6
Power Clean + Push Jerk
79kg x2x6
Snatch Pull
195×3
205×3
215×3
185×3
Very sweaty. Will squat tomorrow
6:30pm WOD, Wednesdsys Workout.
Back Squat
5-5-5-5 @ 185, 200, 205, 205
Deadlift – 6-6-6
185-225-255(F)
– Worked up to 255 @ 5 reps. Too sweaty to hold onto bar, hook grip slipped after 5th Rep
Metcon
5+7