Jason M. Deadlifts three hundred and eig… no, wait, four hundred and… Look, it’s a whole lot of weight
- Writer, poet, and CFSBKer Jynne D. just published an article in the New York Times! Congrats, Jynne! Read “In Defense of the Three-Week Vacation” and be sure to tell her how proud we are the next time you see her!
Upcoming Training Cycle Template
Training Cycle Dates: M 6/13 – S 8/7
Crush Week: M 8/8 – Su 8/14
Transition Week: Will be the first week of the following cycle, starting August 15th.
We’ll continue programming barbell lifts on consistent days of the week, flipping the days for the Squats and Olympic lifts from the previous cycle. The programming of the Olympic lifts will have an emphasis on hang variations and pulls. Monday will be a 2-Lift day in which the Bench Press and Barbell Bent-Over Row are super-setted (performed back to back).
Monday – Bench Press + Bent Row + Metcon
Tuesday – Rest Day
Wednesday – Front Squat + Metcon
Thursday – Snatch + Metcon
Friday – Rest Day
Saturday – Back Squat + Metcon
Sunday – Clean and Jerk + Metcon
Bench Press Cycle
Fitness
3×5 Linear Progression
Start light enough to add weight throughout the cycle.
Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6
Barbell Bent-Over Row Cycle
Fitness
3 x 8 Linear Progression
Start light and perform the reps with perfect strict form.
Performance
Weeks 1-2: 3 x 12
Weeks 3-4: 3 x 10
Weeks 5-6: 3 x 8
Weeks 7-8: 3 x 6
Front and Back Squat Cycles
Fitness
3 x 5 Linear Progression
Start light enough to add weight throughout the cycle.
Performance
Weeks 1-2: 3 x 8
Weeks 3-4: 3 x 6
Weeks 5-6: 3 x 4
Weeks 7-8: 3 x 2
Use the previous cycle’s numbers to inform a smart starting place for the 3 x 8s.
Snatch and Clean and Jerk Cycles
The Snatch and Clean and Jerk exposures will be varied, with an emphasis on maintaining tension in proper positions.
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Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Wall Balls, Burpees
What Separates a Games Athletes from a Regional Athlete? CrossFit
Steph Curry Literally Sees the World Differently Than You Do NY Mag
Wednesday's Programming
Front Squat
Fitness
3 x 5 Linear Progression
Start light enough to add weigh throughout the cycle.
Performance
3 x 8
8s again next week. Leave room to go up.
Post loads to comments.
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For Time:
20 Deadlifts 225/155
50 Double-Unders
15 Deadlifts
75 Double-Unders
10 Deadifts
100 Double-Unders
5 Deadlifts
The Deadlift weight should be medium heavy for you and unbroken on the fast end. Scale so that they can be completed in 2-3 sets as needed. Sub for dubs is 20-30-40 attempts or 3x singles.
Post time and Rx to comments.
AG
A.
Roxanne warm up
B.
Accumulate 4 Minutes Of L Hangs Every Time You Beak Perform 20 Superman Rocks
Accumulate 3 Minutes Of Hollow Bodys Every Time You Break Perform 15 Superman Rocks
C.
Accumulate as much time in 3 Minutes Of Handstand Hold Against Wall.
Rest 1 Minute
Then,
Amrap 6 Minutes:
10 Squats
10 Box Jumps
10 Knees to Elbowss with Kip
6am making up Monday with JFox
Bench: 185# x 3 x 12, working with Nate. Felt good to get back to bench. These all went up pretty smooth. Will go up 5# next week.
Row: 135# x 3 x 12. After remembering what to do here these were fun. Hook grip galore, will go up 10# next week.
Metcon: 5 rounds flat. Hate wall balls, love burpees. 4 rounds of wall balls unbroken, last one was 8, 5, 5, 2.
The only thing more exciting than being published by the NYT is Crossfit blog love! Thanks guys!!!
7 AM yesterday + today
Yesterday got to be special needs partners with Stella as my bicep tendon still heals. 5×5 DB overhead press with 25# weights. I did two extra rounds since the next DB jump adds 10#. Then had to sub KB swings for burpees and quickly saw the horror of that: KB swings go MUCH faster than burpees, which meant far more wallballs in my 10 minutes than everyone else. I loathe wallballs. The cardio spike is so intense for me – they seem to never get easier.
Today an easy 3×5 front squat at 75# with nice advice from Jess about staying smooth and controlled on the descent. WOD took forever and a day doing single unders. Though Brendan determined to get all his DUs, took even longer. Never has a little jump rope made a grown adult man so mad. Brendan you are still our 7 AM hero!
6am squats with McD
FSQ – 205 x 8 x 3
Felt heavy and that first set was a grind. Same weight I did for 3×8 last cycle so think I'm still beat up from crush week.
Wod
I finished it Rx. Don't really need to state the time. I finished before 7am started so that was good. My DU have decided to abandon me. Both BK and McD noted I'm holding my hands too high which is causing me to trip and light my traps on fire. Think I just need to go back to practicing :/
In happier news it was great having Linda back in class. Sorry James.
Drop in at Southern Tier crossfit in Binghamton. Just two people in the session.
Warmup: one-mile run along the Chenango River.
Strength:
7 sets of 3 bench presses at 75-85 percent (I worked up to 115)
Bent-over row 3 x 10 @ 95 pounds, alternating with 3 x 15 kettle bell sit-ups.
Metcon:
4 X 25 calorie row (1:21, 1:17, 1:18, 1:24)
A nice alignment with the Brooklyn workout that I'm missing. And small class led to much chatter about the upcoming Baywatch film and whether Trump will win.
Way to go, Jynne! Awesome article.
8 a.m. doing Monday's work w/Jess.
Bench: 105x12x3. This was the right weight to open at.
Bent-over row: 85x12x3. Still getting the hang of this movement, but this also felt like the right opening weight.
Metcon: 3 rds + 15 wall balls, Rx. Last time we did something like this (during the winter) I definitely did not get through three rounds. Progress!
FSQ – 155 x 8 x 3
Repeating the second exposure of 3×8 from last cycle.
WOD: 5:46 Rx.
Deadlifts unbroken. Unbroken on the first set of doubles, then did lots of purposeful stops on the next two sets ranging between 10-20 reps.
7am Monday's work
Bench; 130x5x3, moderately easy.
BOR; 75x5x3, its an odd movement, but definitely something i want to work on this cycle for lower back strength.
WOD; Highly scaled, @14# 9-10' target and burpees with just a split second hold of a plank and concentrating on fully stepping with my whole right foot back.
400m cool off row.
7am Squats with Jess
FS – 150 x 8 x 3
Lil creaky.
Metcon @ 185# in 11:47
I almost threw my jumprope today ◕_◕
6am with McDowell
First class back after getting clearance at my postpartum checkup yesterday. I tried to temper my excitement knowing that it's been six weeks since I've done anything beyond walking.
FSQ: 33×8, 75×5, 95x5x3. The empty barbell felt heavier than it used to. I just tried to maintain good form and move easily.
Skipped the wod and did some of the birthfit postpartum programming:
3×10
Dead bugs
Bird dogs
2×20
Shoulder taps
3×10
Good mornings
Glute bridges
4 rounds
30s push-ups, 30s rest
1,500m row at an easy pace
It was great to be back in the gym and lifting with the 6am crew. I am going to be so sore tomorrow!
10 AM with the doppelgangers (aka Jess and McDowell).
Front squats:
5×45#
5×75#
5×95#
2x8x95#
felt good- nice to work on form at a lower weight.
Metcon in 10:51 (I think)
dl's @135# all unbroken save the 15's which I did 9/6.
20/30/40 d/u attempts- these were actually good for me- strung together 6 at one point which is about as good as I've ever done.
(when is crush week over?)
10am with JFox. I am glad that FSQ are programmed on Wednesdays now because I can't usually come on Saturdays and I hate them and I stink at them and I really need to be doing them. So anyway, yeah, 95#x3x12 on that. Then finished the WOD in 8:48 with 125# and rxed doubles. DLs were 20 / 8-7 / 7-3 / 5, DUs were 30-20 / 25-25-25 / 30-30-20-20. I find it so, so hard to remain calm with that many doubles. #doubleunderpanic
Edit: I did 3×8 on the FSQ, not 3×12. Those of you who know me well know I would never intentionally do 4 extra reps.
LINDA!!!!! Welcome back lady!
12pm with Mcd
Front squats: 123x8x3
WOD RXd in 8:07
Quad mashing after class as per Mcd since my knee pain isn't gone yet.
6am squats with McD
OHS – (45×5, 115×5, 135×5), 145×5, 155×5, 165×5
I'm doing overhead squats this cycle to avoid aggravating the screw coming loose out of my shoulder. 165 is a 10# jump from last week.
Wod
7 something with 20, 20, 10 DU attempts. (had to leave early so cut it a bit short). DL unbroken except for 15 round split to 10/5.
…pssst…Steve…that was an imposter in your hands…please find me soon…they don't treat me very well here…
11am
Muscle Snatch
20kgx3, 30kgx3, 40kgx3
High Hang Snatch
Heavy Single
Got to 75kg with no misses and left if there, Then 80, 85, 90, and 95% for singles. Felt pretty good today, need to work on locking out more aggressively.
Power Clean and Power Jerk
Heavy Single
Got to 95kg with no misses. Then 80, 85, 90, and 95% for singles. All felt pretty good.
After a client I finished.
Snatch Pulls (based off 95kg)
100%x3, 105%x3, 110%x3, 85%x3
All of these felt heavy, probably due in part to the break.
Bench Press
145x12x3
Day trip back to Broville. I didn't do barbell rows since I am doing so much pulling otherwise.
I'm excited to learn what a Roxanne Warm Up is.
Monday's WOD:
Bench:3×5 @ 135
Row: 3 x 5 @ 75
Metcon: 3+8
First Time doing AG tonight, looking forward to it.
Roxanne… You don’t have to put on the red light…….
Also, while I can't be 100% certain it looks like Jason is deadlifting 455lbs. The notable thing about that weight is that it's exactly 62 lbs lower than my best deadlift. Maybe that wasn't Jason's best pull of the night? Who knows, these details are pretty trivial anyway 😉
Congrats Jynne! Welcome back Linda!!
No class for me just yet because of my toe but I decided to at least get the strength stuff in.
3RNFT
3 x handstand hold (on paralettes/ to wall)
10 x push-ups ( DB)
5 x butterfly swing attempts
Bench press
100 x 12 x 3
Bent-over Row
95 x 12 x 3
Strict pull-ups
5-4-3-2-1
Didn't feel motivated to figure out a suitable WOD to do alone..
Jynne. Wonderful.
30 min fitness
FSQ
33# x 8, 83# x 5
113# x 8 x 3 — 1 min rest between work sets. Plenty of room.
For Time:
20 DL @155 (7-4-4-3-2)
50 DUs
15 DL (7-5-3)
75 DUs
10 DL (6-4)
100 DUs
5 DL
9:20 — Felt fatigued and sore going in, broke this up a lot. Didn't feel like my best effort, but happy to get it done.
I like the sound of AG, as usual, and wish I could have done it.
Oh and hey Linda! Welcome back 🙂
Linda, welcome back!!
Did Wednesday's fitness. In the last cycle, I ended Front Squat LP at 195. So, I started this one at 175 and it moved well.
WOD: 22:17 RX. Deadlifts were fine as expected; I did them all unbroken and they felt smooth. I spent the remaining 95% of it on the double unders.
As of last month, I decided that no matter how good I get at alternating double-single-double, I won't get closer to double-double unless I do it. So, I was more than willing to struggle today and that I did. A few times, when the sun hit the sun roof at 608 just right a la Raiders of the Lost Ark, I did all the right things and strung 8 together. The rest of the time, I did all the things I'm not supposed to do.
Thus, I consider today a wonderful failure because although I was highly inconsistent in the double unders, I continued to develop better awareness of my body space and what it felt like to do them incorrectly. Shout-out to Ben, Ariel, Meredith, and the rest of the 6:30 pm crew who decided to pull up a chair and watch me struggle for many minutes. I appreciate the support!
Another double under battle in the books. I'll have 20 in a row consistently by November.
AG
roxanne warm up is the truth. all about it.
A: l-hangs took me pretty much the entire 10 minutes to accumulate the 4 minutes. plenty sets of penalty superman rocks (cant remember, but at least 4 breaks).
B: somehow the hollow hold was easier? took me about 5:30 to accumulate the 3 min with the penalty superman rocks also feeling smoother. i guess that first round really warmed me up. have a feeling its gonna hurt when i laugh or sneeze tomorrow and i cant wait.
WoD
4 rounds + 10sqt + 5bj. box jumps were slow and rough. surprisingly the knees to elbows felt good despite the earlier assault on my core.
Clean and Jerk
330
341 (missed jerk…?)
330
3RFT
400m Run
12Dead lifts @ 275
21 Boxjumps
16:08
Bench: 83 5×3. Going the LP route here.
Barbell rows: 63# wayyyyyy too light for 5×3
WOD: 4roubds + 7 reps. Had to beat Kayleigh at something (even though she sandbagged it)
AG: Roxanne! The best! Lots of really challenging work, but really glad I stayed!
Mile run cool down with Lauren S. was necessary!
Bench: 75#x12x3
Row: 63#x12x1, 53#x12x2 Whit said I was lifting my chest too much. Plus I felt like I was straining my lower back. This is def a good movement for me that targets a weak area.
WOD: 4 rounds even
I'm really bad at wall balls, but def feel like I've improved. Had some no reps in there (ball slightly below the line) but didn't throw any air balls and did larger sets than I used to be able to do.
AG:
Roxanne was fun! L-hang was tough. WOD: 4 rounds + 9 air squats. I drank way too much water after group class so everything in AG hurt because my stomach was SO full. Didn't really push it but glad I stayed.