Alex B. Overhead Squats at Sunday’s Subway Series event. More of Kate R.’s great photos can be found here
Team All Aboard The Swole Train Needs Your Help!
One of our Flex on the Beach teams All Aboard The Swole Train (Zachariah H., Michael C., Katie E., and Lauren S.) is up for Best Team Name, but they need CFSBK’s votes!
The winning team receives 30-serving bags of More Muscle and Recovery plus some additional promotional SWAG at the event when they check in.
Rules are simple:
Rules are simple:
- 1 vote per person.
- Team with the most votes wins.
- 8 Teams will compete in Round 1. It’s a single elimination tournament with 1 winning team.
Cast your vote here!
Wednesday's Programming
Back Squat / Front Squat
Fitness
BSQ 2×12 LP
FSQ 2×8 LP
Heavier than last week
Performance
70%x2x2
Every other exposure is a de-load so these should feel light.
Post loads to comments.
Exposure 3 of 16
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5 RNFT or 20 Minutes:
250m Row
8ea Leg Contra-lateral Reverse Lunges
8 DB Bench Press, AHAP 8-12
Abs of choice
Take the rows at a moderate pace and aim to move directly from one station to the next without any big breaks. For the lunges, use 1 dumbbell or kettlebell held either in the front rack or at the hang and reverse lunge with the same side leg (so that the front leg is contra-laterally loaded). Do all reps on one side and then switch. Work up to a heavy set of 8 on the dumbbell bench.
Post work to comments.
AG
PULL UP warm up
3-5 rounds
build to your weight from last week
20 hollow rocks
5 yoga push ups
A. EMOM 10 min
EVEN: 2 pull ups
ODD: :30 Handstand hold
B.
5 Rounds for time:
5 Toes to bar
10 Burpee box jumps
14 Alternating Pistols
Please vote!!!! Lord knows our household needs 30 servings of recovery powder!! >_<
6am with Jess
HBBS 225 x 2 x 2 – Hip was tight this morning so the 225 felt surprisingly heavy
FSQ 195 x 2 x 2 – No problem here
4 rounds of the NFT work
Row at 1:35-1:38 pace all rounds
White x 2, Green x 2 for reverse lunges
50×2, 55, 60 on db bench press. Should have gone heavier here but too lazy to get my own db out
GHD sit-ups
6am.
BSQ: 205x2x2 followed by FSQ: 185x2x2.
NFT: 4 rounds. Modified the reverse lunge by holding a DB in a overhead position. Rows were leisurely pace at 1:45ish, GHDs and whatever DBs were laying around for bench. Just moved around around.
7am with McDowell
BS – 165 x 2 x 2
FS – 140 x 2 x 2
I think today was the best and most technically sound squats have ever felt for me. Maybe there is something to these lighter weights.
NFT – 3 rounds (whoops)
Rowing occurred
20kg on the lunges
50lbs on the bench
GHD 3 x 8
Heavy on the banter
What a great shot of Alex. Nice work KR!
The first thing that came to mind when I saw it wasn't "holly cow 300#+", but…
"Damn, what a great head of hair"
8 a.m. w/McDowell doing Monday's work.
DL: 235x4x3. Felt good.
Box-piked HSPU: 6×3, 1 abmat. Gotta work on getting more vertical.
Metcon: 9:56, subbing 6 kipping pull-ups in lieu of the bar MUs. Push presses all unbroken. Had to give myself a pep talk on the ground during the burpees but got in under the 10-minute mark. Jess, who was standing by with the Wednesday workout crew, gave some helpful advice afterwards for kip practice. Gonna go back to working it before class on a more regular basis.
Voted! ALLL ABOARD! Good luck guys! #ChooChoo! https://www.instagram.com/p/BGUQZCNRGKD/?taken-by=kharper369
Thanks, Thomas! Such a fun event.
4:30 yesterday with Ro
115x6x3 on the deadlift
9:04 (I think?) on the WOD, with 52# and kipping pull-ups. Burpees oh-so-slow.
I'm so weak! Excited to get back into it this cycle.
Voted.
Back Squat
215-225 x4x2
Front Squat
205-215 x4x2
These moved pretty well.
4 RNFT
250m Row
8ea Leg Contra-lateral Reverse Lunges
12 DB Bench Press
20 Sit ups
Got free tickets to Sumerslam this weekend and my friend and I spent a lot of time discussing the role and reactions of the referee. It was very entertaining
Yesterday
DL: 255x4x3
HSPU: (7-5) x3
PP/BFB/BMU Metcon: 7:56 as Rx'd
Weightlifting Club last night- PRed my clean and jerk at 130.5#. Clean was a power clean but the jerk was solid…feel like I am finally getting somewhere!! Pressed out 133# and missed the clean on my second attempt. Lots of fitness yesterday!
Today 12pm with McDowell.
HBBS
195 x 2 x 2
FSQ
155 x 2 x 2
NFT- 4 rounds
Went pretty hard on the rows- ave 1:48 split.
Rev. lunges-held the DB overhead which was really hard- 35# each round.
DB bench press- 25 x 8, 35 x 8, 40 x 8 x 2
12 x GHD sit-ups
Time for a rest day. I'm tired!!
6am with Lady Fox
Back squat: 160# 2×12
Front squat: 145# 2×8
Up 10# on each from last week. Every set thinking "This is a lot of freaking reps."
Metcon:
Rows in just under a minute every round. Bench 35# and 40# DBs. 16kg kettle bell on lunges. Sit ups. I liked this one.
2 days off meant making up 2 days programming today…
12pm:
1) High Hang Snatch 10min EMOM:
-worked up to 45kg, no misses.
2) 4RFT:
12 Push Press, 9 Lateral Bar over Burpees, 6 CTB pullups
7:19
-all push press unbroken, burpees at an ok pace for me. pullups in 2-3 sets to make sure I didn't tear or miss.
5:30pm:
1a) Deadlifts 3×6
(135×6, 185×3, 215×2) 235x6x3 (only 5# jump next week)
1b) Strict HSPU's (2 abmats)
3×7 (will add 1 rep next week)
2) Triple 1's (Subways Series Event)
1mile run ~(8:25)
100 double unders (~1:30)
1000m row (~4:30)
14:40
-I'm such a slow runner but glad to see I would have made it in under the 15min cap!
Fitness done for today.
Monday''s Workout:
Deadlifts 6×3 160# Felt good!
HSPUs 1 ab mat: 4-2, 3-2-1, 4-2
WOD: 8:05 RX. Push presses were hard! Did 12 unbroken, then 7-5 every other round. Burpees were burpees and I did 3 jumping bar muscle ups. I think 6 c2b would have taken me a lot longer!!
AG was so fun! Worked up to a 20# pull up. Did 2x 12.5# for the EMOM. Good times!
Wod in 12:02. 5 rounds: 5 TTB (I'm good at these when reps are low!), 10 burpee BJs, 14 pistols to a 10# plate. Really happy with my pistols–they've come so far!
Partnered with KLove again! I realized I'm basically 70% of the lifter she is 😛
Deadlift: 180x4x3 Felt good but Katie said my back was slightly rounded. Fun partnering with Allie B. again this week 🙂
WOD in 8:40 with 6 C2B
PP: ALMOST unbroken, but couldn't lock out the last rep of the last set! Had to drop the bar and redo it. Ugh! Really wanted to do this in 8 minutes.
Burps: fairly fast
C2B were a hot mess. My kip is just bad when doing C2B. No repped myself about 4-5 times. Katie gave good advice on what to work on.
AG: no energy for this today. It's hard coming back after vaca.
Strict pullups: worked up to 7.5#. Need to do more strict pullup work.
EMOM: only did one strict pullup per round after the second round 🙁 and practiced handstands on the alternating minute.
WOD: dead at this point. Moved so slow that I didn't start breaking a sweat until the 4th round. 17:18
T2B: subbed 15 situps bc my hands were on fire. No rips though.
burpee box jumps- couldn't move fast on these today.
Pistols- did them on a 20" box but probably should have done them on a 16" box bc I kinda pushed off the ground. These took forever trying to coordinate switching legs while on the box.