Front Squat
Fitness
3 x 5 Linear Progression
Add 5-10 lbs to last week’s weight.
Performance
3 x 4
Heavier than last week
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Exposure 6 of 8
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For time:
50 Calorie Row buy-in, then..
40-30-20-10
Squats
Sit-Ups
Post time and Rx to comments.
Jude G. practicing her sculling technique
CFSBK at Craftsbury Sculling Center
Editor’s Note: Two weeks ago, Coach Nick, Mark M., and Jude G. participated in a four-day intensive sculling camp at Craftsbury Sculling Center in Vermont. Today we’re very excited to bring you Jude’s report on the experience. Thanks, Jude!
Last week I had the chance to spend several days at Craftsbury Outdoor Center in Vermont. It was an incredible experience, and I’m looking forward to returning next summer.
We spent our days in a spectacular setting, rowing several times each day on a gorgeous New England lake. Between sessions on the water, there was time to hang out and have a great time with rowers who were visiting from all over the country. It was a fantastic week and the return to the erg has been difficult (actually the return from rural New England has been really difficult).
I’ve participated in Nick’s program for CRASH-B’s twice and have competed in Boston with the CFSBK team. The physical challenge and camaraderie of the CFSBK group is terrific, and I’ll continue to enroll and complain about the workouts. However, getting the opportunity to take the skills I’ve learned from training with Nick to get off the erg and into a scull at Craftsbury was simply one of the best experiences and what I hope will be a life-long pursuit of learning to scull.
CFSBK is an incredible community, which has been noted by lots of people that have had the chance to spend years or even just a class at the gym. Although I am grateful for the opportunity to have a place that continues to challenge me physically, I am especially thankful for the adventures beyond Degraw Street that have been presented, and I hope to see more CFSBK friends at Craftsbury next year.
Marathon Row!
42,195m. You read that right.
Last year, CFSBK hosted a 1/2 Marathon Row. This year, we’ve decided not to half-ass it again, and to go All. The. Way.
We will host our first Marathon Row on Sunday, July 24th, at 2:15. There will be three categories:
- Single Scull: You do the whole marathon yourself
- Double Sculls: You and one partner divvy up the marathon however you want; you could each do one 21,098m block, or do multiple shorter pieces
- Quadruple Sculls: You and three other people divvy up the marathon however you want – you could each row one 10,549m block, or do multiple shorter pieces
The enrollment fee is $60 per person. We will donate half the fee – and anything else you can raise – to Row New York, which teaches competitive rowing to kids in under-resourced communities. Head over to the Crowdrise page to start raising money!
Sign up here now – space is limited!
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Yesterday’s Whiteboard: Rest Day
City Pools Are Cleaner Than You’d Think NY Post
A New Generation of Middle Eastern Women Chases Olympic Glory Washington Post
Decided to check out Mile High Run Club yesterday morning, which is sort of like a spin class on a treadmill — I enjoyed the class and got in a solid set of intervals, but nobody there seemed to know each other or socialize much 🙁 Probably just a pre-coffee Manhattan vibe.
6am this morning. I failed my 3×5 last week and was feeling drained again this morning so backed off quite a bit: 225×5, 235×5, 245×5. unbelted, all sets felt fine.
Miscalibrated on the WOD, should have gone harder on the row and first set of squats because situps just take me a long time, regardless of if I'm winded or not. 9:49.
Double post
AG last night
Some fun on the rings doing supports, negatives and kipping ring dips.
WOD : just under 14 minutes. 150 hollow rocks take awhile. All handstand holds in broken (60 seconds real tough). Runs went at a good pace.
830 group class with Jess
FS : 3×4 #215
Not too hard but definitely not easy. Thinking 225 next week for doubles.
WOD : 10 something. Jess might know. Felt the row could have been faster but I wasn't sure how hard to go. Squats easy. Sit ups not easy. Especially after all those hollow rocks.
SWOLE DAY!
Pause HBBSQ 150x4x4
Bench 110x5x2, rep out x10
Paused deadlifts 185x5x2
Then superset x3 of:
5 chinups
10 DB press 20#
I was worried going in that this would be a lot for my wrist to handle but it went fine. Yay!
It was so fun to see Jude and Mark fall in love with sculling (Mark had done it before, but a long time ago). I hope more SBKers can get up to Craftsbury next year – it's an incredibly special place. I'd love to coordinate a group of us all to go at the same time!
Please support the Marathon Row if you can. Better yet, sign up and join us on Sunday! Thanks for your donation, Crumsho!
6am
Front Sq: 165#. Felt good! Will go up 5# next week.
Metcon: 10:15. I went way faster than I should have on the row and my legs got wobbly just 8 squats in. So I broke up the first round into sets of 8! The other sets were ok. Sit-ups were ok but not easy, but the first round of squats had my legs on fire.
Was close to first off the rower in a little quartet "across the street" but finished last. haha.
Walking down stairs is hilarious today.
3 RNFT
50 x DU
10 x KB swings (24kg USA)
20 x lunges (25lb plate OH)
Swings and lunges are in one of the Flex workouts so I'm going to try to incorporate them into my warm-ups for the next while. American swings at that weight are challenging for me.
12pm class with DO
3RNFT
5 x front squats
10 x push press
10cal row
Front Squat (perf)
190 x 3, F, 190 x 2, F, 170 x 4
Not much I can say about that except I couldn't maintain the correct position and it felt heavy today. Only a 5lb jump from last week but that's how it goes sometimes. I'll try repeating this weight next week.
WOD in 7:41
I was chasing special guest Michael A, but he was just too fast.
3 rounds
1 min row
:30 dead hang
3 wall walks
Jerk drills
Footwork
83# x 3 x 5
5 rounds
3 dips – unbroken, finally feeling good
3 false grip c2r pull ups – broken up: 2-1
FSQ w Lynsey
140 x 4 x 3 – solid. Just saw that I did 143 last week tho. Next week 145+
NFT:
6 ea side reverse front rack lunges 83#
3 unbroken chin ups
3 unbroken hspus 1 abmat
7 ea lunges
4 chins
4 hspus
8 ea lunges
5 chins
5 hspus
I've noticed recently that the things that have been seeming really hard in my head get easier by the 3rd or so round, so I added reps each round
10AM with McD
FSQ: 205x5x3
WOD: 10:07
12pm with DO
Front Squat: 265# x 3 x 4. Felt good, last set was fast and this is up 15# from last week.
Metcon: 7:29. Got off the rower at 2:31, then ran over and started the pseudo-Annie piece. The lifting shoes helped.
Also, the gym is open at 12pm! Who knew. 🙂
Physically scared of front squats this morning! I don't know what my problem is.
Fsq: decided to stay at 130 4×3 for the second week in a row. Then failed third rep, first set. Dropped down to 125. STILL struggling with depth. Videotaped myself front squatting for the first time, which really eased my nerves. I think it's entirely mental. Boo.
WOD: Last off the rower in a little over 4 min, despite my best efforts! 9:36.
Squatting to depth and rowing seem to be my two biggest Crossfit challenges lately. I just can't bring myself to pay $60 to torture myself on an erg for 10,000 meters in the marathon, even though I know I probably should to try and get better at rowing :/
Great job Nick, Jude, and Mark! Seriously awesome.
FSQT 135x4x3
Tipped over a little. Didn't feel like I was dying so maybe should have done 140.
WOD in 9:35.
Row took forever.
Spike Ball. Ryan and I vs DO and DH3. Still undefeated….just saying…
CJ
345
For time:
150DUs
50WBs
100DUs
35WBs
50DUs
20WBs
13:39
7:30 with Ro and Melo
Front squat: 150x4x3. Felt great!
WOD in 9:13
I set my damper too high and it really bothered my bad knee during the row. Had to stop several times during the first round of squats, but the pain lightened up in the round of 30. Lesson learned!
Lots of mobility tonight at home for the left knee/quad/etc.
5:30pm group class!!
WU: 3x
:20 chin up dead hang hold
:05 ea side one-arm handstand hold
5 ea side kossack press out (5kg plate, :02 pause)
5 push up to down dog
LBBS: second exposure after vacay. a bit of extra warm up volume.
45×5
95×5
115×3
135×2
145x5x3
-feeling good. minimizing shift, staying in the L side. confident I can work my way back up to squatting heavy weight with healthy hips and knees!!!
WOD in 8:40
Row was around 3:33, then knew I'd have to rip it on the squats if I wanted to finish faster than some of the all-male 5:30pm class I was a part of! Felt good to move fast with simple movements 🙂
Accessory:
3×10 each 1-arm high pull with 16kg. BOO. lots of rest in between.
3×10 hip extensions on GHD with :02 pause at top
quad mash, couch stretch