Jill C. and Rytas S. racing toward some hamburgers and beers at the finish line of “Murph” | Photo by Thomas H.
This Week at CFSBK in Review
1. Thomas H. took lots of awesome pictures from Monday’s Memorial Day “Murph” event. Check them out here!
2. We’re still looking for suggestions for Movie Night on June 24th! Let us know what you’d like to see in the comments section of the event page.
3. 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.
4. Sign-ups for our seasonal fish CSA with Big City Fish Share are open until June 11th. Act fast to secure your summer supply of delicious fish!
5. Spots are still open in the 2016 Subway Series competition! Register here!
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Yesterday’s Whiteboard: Clean and Jerk | Run, Shoulder-to-Overhead, Burpees
Post-Workout Nutrition: What, When, and How Much? CrossFit NYC
15 “Fran” Variations to Try Fitness HQ
Saturday's Programming
Front Squat
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.
Post loads to comments.
Exposure 8 of 8
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Every minute on the minute for 18 Minutes:
1) 16/12 Calorie Row
2) 40 Double-Unders
3) 10 Pull-Ups
Scale the dubs to 20 attempts or 100 singles and the pull ups to bands or reduced volume as needed to allow for the reps to be completed with at least 10 seconds of transition time between stations.
Post times and Rx to comments.
A rare visit to both Friday and 6 a.m. for me (Brendan B., who was warming up for 7 a.m. when I was leaving, asked how I found the human sacrifice at the beginning, and I said I thought it showed they really meant business), doing Thursday's work w/McDowell.
C&J: 135, 155, 165, 175 (ties PR), 185 C (PR!)/185F J. I jerked 185 out of the rack this cycle, so technically my PRs on both the clean and the jerk are now at 185… I'll take it!
WOD: 12:07 Rx'ed. shoulder-to-overheads 21/5-5-5/5-4. Burpees slow. Gotta stop "cheating" with arm strength on the first set of these kinds of workouts with lots of overhead work, even if that means breaking the set of 21 into 11-10. It really catches up with me on the back end.
Consistently sore for last 5 days but also consistently @ CFSBK.
C&J: 1 x 5 (145,155,165,170,185)
*Failed once at 170. Did not reset properly between going into my jerk and lost balance getting under the bar.
**185 felt pretty good.
METCON: 10:51Rx – Shoulders were shot after 1st Round, prob should have broke up set of 21.
Seriously Jill? You are even smiling at the end of Murph?
6am with M&N Co.
FSQ: 95x6x3. Hit all reps. The last rep on each set was a bit grindy.
Metcon: Completed 4 rounds + 15 pull ups and then stopped since I tore on the 15th pullup. Pull ups unbroken on the first 3 rounds, 18-20 seconds. All doubles unbroken, about 20 seconds. Row is the worst part, 40-50 seconds. Felt this most in my forearms. Summer humidity in full effect this morning that resulted in over use of chalk.
6 am doing Thursday's workout:
Btw, does anyone else feel like today is Thursday? I got so confused today when everyone was referring to tomorrow as Saturday. 6 am is so early. Also, four days weeks are the best. I am now fully enjoying today's Fridayness.
Clean + jerks: 93, 103, 108 (slight press out on right arm), 113 (felt clean), 118 (a little wobbly and definitely a press). 113# is a 5# PR and felt really stable which is exciting. My goal for the year was 120# but now I'm thinking I could bump that up. Strangely what's helped with these is that I have been working on strengthening my ankles because the left one has been pinchy, and it's made my split position feel so much stronger. Also, I've been voodoo flossing my elbows and now can lock them out.
WOD in 10:16, split up the sto 11-10, 5-5-5, 5-4
Lazy lifting at Friday OG. I really was not motivated today AT ALL.
Press (football bar) 70x5x3. I'm approaching max effort with the football bar — pretty soon the balance is going to dictate how much I can lift.
Kroc rows 45x10x3/side, since I did all the chinups I feel like doing this week at Murph. These were hard!
Tabata assault bike, 35 calories
Tabata plank, TERRIBLE. I challenged a friend of mine to 30 days of doing some kind of ab exercise every day, we are at like day 17, and I STILL feel like I suck at plank!
planks are funny. my plank doesn't get easier or better as i plank more, but you know what does?
my push ups.
6am at Gold City Crossfit in Dahlonega, GA… Don't ask
Snatch: 3-3-3-3-3-3. Weirs snatching in nanos, but got used to it after a few sets.
95
115
125
135
145
155
Met ill I n was a 12min EMOM of:
3 power snatch at 95
6 front squat
9 deadlift
I got through 5 minutes before it turned into an amrap. Got 9 rounds +1 snatch.
7am doing Saturday with McDowell
FSQ – 175 x 5 x 3
Was a big ol' baby this morning. Head wasn't in it and cut down from sets of six. Last set was the best.
Metcon
Rows – Averaged about 10-11 cals each time
DUs – 40 for four, 35 for two
PUs – 10 each round
Doubles felt really good today. Scaled the pullups to something I knew wouldn't cause me to rip. Rows I sandbagged the shit out of ¯_(ツ)_/¯
6am with NickDowell
FSQ 105kg (231#) x 6 x 3
Heavy. Moved well all things considered. Was going to do 235 but you know. Kilos. Bar math. Convenience.
Wod
After learning that it was emom and not every other minute like it says on the blog I gave this a C- effort. Did all 6 rounds with 16 cal row, 15-20 du, and 5-8 pullups. Except the last round. I did all of 1 du. Think I need a few days off.
Rytas is rightfully running away from anyone who looks that happy during Murph. Even if Jill is one of the nicest people at the gym.
work with Nick:
-thoracic spine mashes
-lizard floor walk. working to get lower, quieter and softer
-capoeira kicks- really fun, good balancing work
hbbs:
5×45#
5×95#
3×135#
3x5x160# (pr) superset with 10 total 1 legged bridge.
Squats felt pretty good- need to keep getting lower.
metcon:
3rnft, 3 power cleans, 5 bench press, 250m row
round 1: 75# clean, 125# bench 50 secs
round 2: 95# clean, 135# bench, 50.0 secs
round 3: 115# clean (pr), 145# bench 49.8 secs
cleans are starting to get a little better- need faster elbows.
fun day.
OG with Matt Katz
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75% (subbed snatches @ 73#)
B. At the 12:00
EMOMx9: 1 Power Snatch at 75% @ (83#)
C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.
Ugh those deadlifts were hard. Got them done in 5:11.
WOD
For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
TTB
OHS, 95/65 (subbed front squat)
16:48 I think. T2B were hit or miss. Equal amounts of fun and pain.
Played hooky. Came in to lift with the badass blondies.
WU: 3 Rounds
250m row
12 lateral box step ups (6e)
5 sumo inchworms + push up
Snatch:
50% x 3 x 3
55% x 3 x 3
60% x 3 x 3
CJ
50% x 3 x 3
55% x 3
60% x 3
FSQ 60% x 3 x 6
Ran out of time for conditioning piece. Had a hot date with some pancakes…worst body weight cutter ever. Earned some burpee/KB Tabatas on tap this evening.
Thanks to everyone for all the birthday wishes and love yesterday!!! Feels good to start a new decade
Would feel a whole lot better if my hands weren't so f*cked! Tore during murph. Was worried they weren't healing well, so used some hydrogen peroxide to clean them out. Read afterward that this is not a good idea. now i'm paying for it… pretty sure i burned my still-kinda-raw skin and now i have little blisters. itchy, painful, and annoying. i'm hoping this will all resolve by monday so i can touch a barbell again.
for now… hand-less workouts continue!!!!!
WU: 2:00 row, then 3 RDS:
"jump and reach" x10 each side
prone pvc distraction x8
hollow leg lowers x8
Front Rack Box Step Ups
33x8ea, 63x4ea
78×5 each
grrr. was going for 8 on the L side at 78#, but could not make it happen. had a few failures (bringing R foot down early) so added reps in to account for that. these were really quite terrible and frustrating… maybe it was the past couple days of less-than-perfect nutrition and more-than-usual wine.
anyway… next time : scale back the weight and do more reps. duh.
Conditioning:
4 rounds:
:30 10FT shuttle run (with touch), :30 rest
:30 sit ups, :30 rest
:30 pistols, :30 rest
11, 18, 11
13, 18, 12
13, 18, 12
13, 18, 13
this was fun. pistols on L were hard as always, but happy to pack some volume in to a short period of time.