Video of the Week: Here’s a fun vid of Linda and Steve H. swimming with a whale shark! Steve reports, “We were snorkeling about 30 miles northeast of Isla Mujeres off of the Yucatan peninsula in Mexico. Every year during July and August whale sharks congregate in large numbers to filter feed the water that is rich in bonito and snapper eggs in that area. First day we were there they estimated there were about 200-300 of them spaced out over a few square miles.”
This Week at CFSBK in Review
1. Coach David raised a glass to Coach Noah, whose last class with us was Sunday. We miss you, buddy!
2. Jude G. told us about her experience at Craftsbury Sculling Center in Vermont, and we encouraged you to sign up for Coach Nick’s marathon row this Sunday. There’s still time! Proceeds benefit Row New York, and you can donate here even if you can’t make it to the row.
3. Also happening this Sunday: we’ll be showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.
4. New Starting Strength Program cycles are open! There are still spots left in a few classes.
5. The second-ever Iron Maidens Lift ‘n’ Learn Session will take place at CFSBK on Sunday, July 31st at 2:00pm. Get ready for some Bench Pressing followed by a clothing swap! Head over to the event page for more details.
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Yesterday’s Whiteboard: Snatch | Pistols, DB Presses, C2B Pull-Ups
Ask a Swole Woman: Getting Started The Hairpin
The Slow Loris Is You at Happy Hour NY Mag
Saturday's Programming
Saturday's Programming
Fitness
3×5 LP
Add 5-10 lbs to last week.
Performance
3×4
Heavier than last week.
Post loads to comments.
Exposure 6 of 8
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For Time:
10 Power Snatches 135/95
15 Thrusters
30 Deadlifts
15 Thrusters
10 Power Snatches
Use the same weight for all three movements. Use the Power Snatch and Thruster as a guide when scaling. It should be on the heavy side for those movements and light for the Deadlifts.
Post time and Rx to comments.
Hi! Will there still be open gym on Sunday evening?
6am on a steamy Friday morning
Backsquat: Hit 315# x 3 x 4, 10# up from last week. Moved well and fast, I will keep going up 10# next week.
Metcon: 8:50 Rx. This was a tough one. Broke it up as singles for the snatches, 5/5/5 on the thrusters, and 10/10/10 on the deadlifts in both directions. I rested a bit too much between the individual sets but the thrusters smoked my already wrecked legs from yesterday.
6am Dr, Dr
Squats at 270# felt good considering my legs feel destroyed. Looking forward to some time off.
Metcon: started at 135 and couldn't get through the last round of power snatches. Dropped to 115 for the final 10. Snatches all singles, thrusters 6-5-4, deadlifts 10-10-10. Finished somewhere around 14 minutes.
And yes Melo of course you can use the name Sherlock or I suppose Derek would be a close second.
Dropped in at Crossfit Acadia this morning. They said Jess Prewitt was there recently! All the cfsbk people represent!
Again, this is a GREAT gym. Awesome feedback, coaching, and the owner is a fan of ITA & David.
It was their "test week"- today was deadlift 3 rm. Worked up to 175– only made it for 2 reps. Tried again, still only 2 reps–> did something over 155 unbelted for the first time ever though!
WOD: 21-15-9 calorie row and deadlift. RX was 155, I did 130. Can't remember my time, but it was slow. The owner helped me with my rowing technique after class by taking a video and using that coaching app to show me where I'm making mistakes in my pulls. So helpful!
Bye!
6am w/ Ken & Michael
BSQ: 250x4x3. This felt significant better than anticipated. Bar never felt mortally crushing.
Metcon: 10:20 @ 115. Loaded the bar at 135 but realized after 1 power snatch that was a non-starter. A bit disappointed but dropped to 115 which made a world of difference. Snatches as singles, Thrusters in sets of 5 and deadlifts 15-15. Fun metcon.
6am with Dr and Dr
HBBS – 225 x 5 x 3. First time back squatting in over a month so took it easy and restarting a 3×5 LP.
WOD in 10:57 at 115#. Those last 10 snatches were something special. Was on pace with Michael A until the last set of snatches. Doubles for first set of snatches, thrusters in 5-5-5, deadlifts in 10-10-10. Took too much rest during the deadlifts.
That snorkeler in the video is a hottie!
Was feeling pretty groggy until the clown crew decided to roll in for 6am. Nice little kickstart to my morning. Derek, Sherlock &, (khaleesi?/perogies?) ..no wait. calogero really took it to the next level today. Thanks for the laughs. Will be back in later to exercise at OG.
#jesustakethewheel.
6am
HBBS: 210x4x3. This felt surprisingly alright.
WOD in 10:50ish? Did this at 75# … the snatches sucked. Not so fun for Fun Bobby
7am with The Practice™
BS – 190# x 4 x 3
Checked my logs and this is a 60# improvement from where I was less than a year ago. Getting stronger is cool.
Metcon @ 95# – 12:29
Snatches all bailed singles. Thrusters 5-5-3-2 / 4-3-3-3-2. Deads in sets of 10. Fox called me out from across the gym on a couple squirrelly snatches at the end. Cleaned it up.
8am with the doctors.
Worked up to 110 on the snatches. Got some awesome video feedback from MeLo. My butt lifts way too early on the first pull.
PS: you can learn SO much from seeing yourself do a lift. For example, I need to work on my personality and my morning hairdo.
Evidently I'm still getting used to typing my name correctly.
7am with Loretta
kinda out of it today.
snatch
65(F), 65, 70, 75, 80, 85, 85, 85
first one caught me off guard, i forgot what it was like to snatch from the ground. just stayed at 85 which is my current max. didnt feel totally solid so i kept trying until it felt smooth (or less rough).
wod:
got through the 4 rounds @30#. pistols are a major weakness and used a small stool/bumper as an assist. also, i need to work on my strict chest to bar. i can get up there but cant seem to completely bring my chest to the bar. for some reason while definitely a strength thing it also felt like a mobility thing, maybe its both. katie/loretta suggested working my back muscles more. bent-over-rows here i come!
Brendan! That's awesome!
Came in at 9 for some late-morning lifting.
HBBSQ 185x3x3. Heavy.
Press 65x5x3, no problem.
RDL 115x8x2. Easy peasy.
Tabata assault bike, horrible horrible horrible. 42 cal, which is only like 8 more calories than when I did reverse tabata last week. I don't think that says anything good about me?
Stella it means you should ride with us tomorrow — backwards!
8 a.m. w/Too Many Doctors, doing Saturday's work w/Katie.
BSQ: 225x4x3. Conservative jump from last week as 220 was a grind. 225 was a grind, too! Katie said my very last one was almost too shallow but looked like I just got below parallel. Very helpful (if somewhat gross) tip early on about forming a "meat shelf" with the shoulders for the high bar resulted in some real positive improvements form-wise. Hoping to get back up to my old PR of 275 with better form after this cycle.
Metcon: 10:48 @ 100#. Could've gone a touch heavier. Snatches all singles, thrusters 8-7 both rounds, deadlifts 10-10-10. Limiting factor here was holding onto my last 10 snatches with my sweaty hands sliding all over the bar! Gotta bring wrist sweatbands for these all-barbell metcon days…
That shark video is so cool but I dunno if I could swim that close! Looking forward to entering the heat dome tomorrow with Charlie and Ariel on the Epic Ride. The ocean awaits!
You guys crack me up. I wish I would have had a chance to answer today's QOD
@chas 'bo Jackson' c ….HA! Happy to hear the 'meat shelf' cue was helpful. .as well as the background story about your birthdate. "Are you suuuuuureeee…..we have to go to the hospital?……."
*as for the background story
I know doing OG and paying a coach to program post-surgery-appropriate work is the right thing for me to do right now, but something is telling me I REALLY missed out on QOD today.
6am with Melo
Snatches. Just not feeling it today. Hit 105# ok but bailed 110#, not even close to getting under it in time. 110 is less than 90% of my 1rep max. Too much thinking I think.
NFT Metcon: I don't think I've done box pistols before. They were fun. Started on the 20" box, then 16", then I guess what was 8"?
AM OG
3RNFT
20 x DU
10 x KB swings 24kg (USA)
5 x C2B attempts
HBBS
215 x 5 x 3 (high bar PR)
Then Jess roped me into doing some sled pushes, or was that the prowler? Same thing?
For time
20m with 135#
20m with 90#
20m with 45#
4:06
This was really hard.
Weightlifting Club
Clean and Jerk
63, 83, 93, 103, 108, 113, 123, 130 (PR!)
I actually figured out how to jerk!! It felt amazing!! Coach Joe is great and I wish I could make it in Fridays more often.
Hang Snatch + Snatch
63, 73 x 2, 68 x 8 plus some bonus paused OHS
Front Squat ( wanted to skip squats but Joe was having none of it)
165 x 4 x 5
Push Press
75 x 8, 95 x 3, 105 x 3 (PR!), 110 x 3 x 5, 115 x 3
I'm feeling pretty happy right now 🙂
Epic bike ride tomorrow! Looking forward to using my fitness for fun!
That video is so cool. I want to do that! I'm totally afraid to do that!!
Yesterday
Snatches were particularly uneventful
They were fine up to 90% which I missed and went down to 85% and 80%
3 Rounds NFT
8 pistols ea side
4 single strict C2B attempts
8 ea side DB press 25#
8 hand release push ups – added these in to make sure I keep doing them
Today
3 Rounds
5 ea side thrusters 30# w pause at top and bottom
6 strict T2B on stall bar – oof
6 ring rows
4 sets:
3 false grip chest to rings pull ups – not as high as I'd like, but kept the falst grip
3 strict dips – 4th set was tough, but generally pretty solid
Sled push from the depths of hell which took me 6 whole minutes to complete..
Back Squat
465 (PR)
500 F. Close (ish)but not willing to grind it out
For time:
3rds of Cindy
1Rd of DT
2rds of Cindy
1rd of DT
1rd of Cindy
1rd of DT
13:39
10-9-8-7-6-5-4-3-3-2-1
Strict dips
Strict Pullups