At CFSBK, we take our training seriously, but we’re also cool and relaxed | Photo by Thomas H.
This Week at CFSBK in Review
1. FIGHT GONE BAD is upon us. Go here for registration info and to start fundraising. The registration deadline is Monday, September 5th. Get on it!
2. Check out Kate R.’s awesome photos from Sunday’s Subway Series event.
3. 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! Cast your vote here!
4. Did the Subway Series pique your interest in competing? Maybe you’d be intersted in the CrossFit Team Series. The Team Series tests the fitness of four-person teams, two men and two women. Go here for more details!
5. Speaking of the Subway Series, the final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!
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Yesterday’s Whiteboard: Clean & Jerk | Russian KB Swings, Run
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There’s Now an App Where You Can Summon a Professional Cuddler NY Mag
Styrofoam Clam Shell Hiding Exquisite Pearl of Pulled Pork Sandwich
Saturday's Programming
Back Squat / Front Squat
Fitness
BSQ 2×5 LP
FSQ 2×3 LP
Heavier than last week
Performance
70%x4x2
Post loads to comments.
Exposure 4 of 8
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Partner WOD
In teams of 2, complete the following for time:
60 Double Unders
60 Deadlifts 155/105
60 Double Unders
40 Power Cleans
60 Double Unders
20 Power Snatches
Same weight on the barbell for all three movements. Break up the work however desired, but close to evenly split is the goal. The power snatch will be the limiter in load on the barbell.
Post time, Rx, and partner to comments.
Super Karl is the man
Yesterday:
Clean / Push Press /Split Jerk Complex
135×2
145×2
155×2
165×4
Then did the AG Metcon from Tuesday
5 Rounds FT
5 Toes to Bars
10 Burpee Box Jumps 24"
14 alternating Pistols
9:45
Stretched out for a while afterwards, felt nice
6am with McD doing Saturday's workout
Backsquat: Did 255# for 4 x 2, moved well. I like 70%.
Frontsquat: Did 205# for 4 x 2, moved well, as well. I still like 70%.
Metcon: 8:16 Rx*. This was a doozy.
* = MattKatz, which is a holy unfair partner advantage in a workout like this. He moved 155# like it was a warmup weight. Thanks for taking 3/4 of the power snatches. 🙂
1) Best photobomb ever. A+++++ Karl!
2) Imponderable QoD: How is Katie Harper so good at putting together amazing '80s Jazzercise outfits when she wasn't around for any of the '80s?
3) OG, more like O-M-G…
HBBSQ 195x3x3. Last week I was questionable on my depth so I got kicked back to less-heavy 3×3 instead of the descending ladder I was doing the past couple of weeks. This was a good thing. I was careful to hit bottom every time, at least I think I was.
Bench 137.5x3x3. I felt like a boss doing these! I don't think I've ever done that weight for more than one set of 3 before, and the bar moved great. Plus I got to use the blue plates 😀
Pause deadlifts 190x6x2. Tough.
I got only 38 cal on my tabata assault bike today but at least I actually did it this time. My legs were pretty toasted.
6am.
HBBS @ 205x4x2 followed by FSQ @ 185x4x2. 70% is fun.
Metcon: 10:44 Rx w/ Dan G. Split up the doubles based on trip ups. Traded off sets of 10 reps for deadlifts, sets of 5 touch and go power cleans and traded off singles for power snatch. Fun partner metcon. Snatches felt good today especially after all of the previous work.
hamstring and shoulder mobility
then 2-1-1-1-1 pullup pyramid
8 AM with KHarpz doing Thursday's work
2×65#
2×75#
3×85#
2×95#
1×105#
felt pretty good- was hoping to get up to 115#, but I can't count.
WOD in 9:00 with rows and 24k k swings.
I'd love to try the masters scaled team event if anyone else is interested.
6am with McD.
Squat: 255x4x2
Front Squat: 205x4x2.
70% is not getting any heavier.
Metcon: 10:44 Rx w/ BK. Started off each round with 10-20 DU, before ceding to my partner who graciously finished them all off – I only began to pay him back by doing one extra snatch at the end. Traded off sets of 10 reps for deadlifts, sets of 5 touch and go power cleans and traded off singles for power snatch. Fun partner metcon. Very happy to PR unbroken DU with 19 on the first round.
Ooops. Correction: BK and I did not Rx the metcon. We did 135.
7:30 p.m. Thursday with DO, who had us all growling during the bear crawl warmup.
Clean / Push Press /Split Jerk Complex
Worked up from 115 to 135, but failed on my last jerk. The rest went fine.
WOD: 11:18 with a 24K kb. My WODs falter after a long day of work,
6am with McDowell
HBBS 225 x 4 x 2
FSQ 195 x 4 x 2
Best my HBBS has felt in the last two months
WOD in 11:18 with 135/50kg with James
Going into this I knew the snatches at 135 were probably not going to happen but James and I decided to give it a go. DUs were split based on trips. Deadlifts in 15s, power cleans in sets of 3 touch and gos. Then the snatches. We both got 1 or 2 at 135 but realized 17 more wasn't in the cards. Sadly stripped the blues off and put 15kg plates on and banged the rest out in way too easy sets of 3 touch and gos.
Fun having Matt Katz at 6am and realizing we are not strong.
Caught Dan G redhanded for copying/pasting blog posting with the "Rx" trap.
Sad that I missed a Matt Katz appearance at 6 AM, but 8 AM meant a Team Charleigh Partner WOD!
LBBS: 185 x 4 x 2
FSQ: 155 x 4 x 2
WOD: 10:00 Rx-ish with Charlie
Broke DUs in half each time. Deadlifts in 15s – easy peasy. Cleans in 5s – managed to cycle these pretty well. Snatches in singles – heavy, but they happened.
After…
Tested one minute on the Assault Bike – 24 calories. Rough. Want to try this fresh.
10 C2B pull-ups (all singles)
Bonus WOD (I have less than two weeks till school starts, getting in all the fitness):
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders
Took 12:39. My DUs disappeared during this and there were lots of short sets. Cleans as doubles.
7:30 p.m. last night w/DO.
Clean/press/jerk complex: 125×2, 135×2, 145×4, 155×2. Some ugly jerks in there (besides me, I mean) — that press really does fatigue you, and the clock is unforgiving. Enjoyed the opportunity to practice, though. Getting under the bar in the clean had been a limiting factor for a while, but both Ro and David have given some instruction that's helped me a lot recently.
Metcon: 10:46 Rx'ed (think I wrote 11:46 on the board because I was too distracted singing along to "Young Turks"). Got deservedly chastised (pun intended) by David for flopping the bell down on my last two rounds.
7 AM with Katie and her outfit
I got to lift with Peter and WOD with Juan so a happy day for me even though my 70% LBBS felt heavy! FS was feeling good though.
Juan took on a number of extra double unders. My DUAs were off today (where did the good ropes go?) He took a few extra power cleans too. We ended up around 12 mins a little under or a little over – we didn't check the clock right away. I scaled the weight to 83 DL and then 63 cleans and snatches. Fun stuff!
In case you all didn't see yesterday's post…planning to go out Tuesday after 7:30 classes. Come!
8am with MeLo
HBBS
195 x 4 x 2
Front Squat
165 x 4 x 2
Everything Kayleigh said except my cleans were slower and not all cycled and I did the snatches at 83#. I knew I couldn't do 103#. I tried and failed- it's a scary weight for me! Some day, soon I'll figure this out. Luckily the class was small enough that I was able to have a second bar lined up. Really fun workout!
Greg Glassman said "“Hiding from your weaknesses is a recipe for incapacity and error.”
So I ran a 5K today ("ran" being more theoretical than applied). I can tell you with confidence that it was definitely a recipe for incapacity and indeed an error. I could've tried to fly — which is another weakness of mine — and jumped off a tall building and been only a little less successful.
He also said "Be stupid for me."
30 min attempt at doing this today
Silent sweltering solitary gym
Quick warm up – felt like conditioning:
3 x
10 BSQ 45#
6 alt single arm handstand
10 FSQ 45#
6 alt single arm handstand
BSQ 150 x 4 x 2
FSQ 135 x 4 x 2
Quick bbell warm up 5 DL, 5 hang PC, 5 hang PS @ 33#, 63#
This also felt like conditioning
10 mins completed:
30 DUs
30 DLs
30 DUs
30 PCs
30 DUs
5 PSs
Frustrating not to finish but my ride was outside :/
Didn't have the time I needed to warm up to a 105# power snatch. I did this all at 83#
PSs were singles but quick. PCs were cycles in 5s and 3s mostly — I used a rag for my left clavicle which was a game changer!
OG doing Thursday's work
Hang C&J : worked up to 185 (pr). No missed lifts but a few were pretty ugly. The cleans were fine but the split jerks weren't so great. I kept landing off balance while going up in weight. Straightened it out by the end.
Metcon Rx 10:06
Swings unbroken. Runs started slow but stepped on the gas as the time went.
OG
Clean and jerk- worked to 103, didn't feel great today.
WOD with Ryan
100 DU / 10 Sq clean (93#)
80 DU / 8 cleans
60 DU / 6 cleans
40 DU/ 4 cleans
20 DU / 2 cleans
Time: 11:25
Some ab stuff before leaving.