Do you see a familiar face in this video? In addition to her training at CFSBK, Tori P. is a professional dancer who recently did this video with her friend Kellen Stancil, a choreographer and the dance captain of The Lion King. Tori is on the far left at the start of the video. Enjoy!
Girls Gone Rx at CrossFit 718
On Saturday, October 1st, our friends at CrossFit 718 will be hosting Girls Gone Rx Brooklyn. Teams of 3 ladies will compete in 4 events throughout the day to raise awareness for Breast Cancer. $30 for each team’s registration fee will be donated directly to Bright Pink. So far, CFSBK is sending two teams to the competition:
There’s still time to sign up! Sound interesting? Find some teammates and head on over to the website to register!
News and Notes
- The first of Coach Whit’s Road to Gymnastics clinics is tomorrow. Tomorrow and Saturday’s sessions are FULL! But there’s still time to sign up for the next two. Head on over to the event page to lock your spot down!
- If you’re reading this, there’s a good chance that we have something that belongs to you. Do you want it back? Look among these treasures. Our lost and found runneth over.
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Yesterday’s Whiteboard: Deadlift / Handstand Push-Up | FGB Prep
Recovery Is All in Our Head Outside
The Case Against Cats LA Review of Books
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 5 of 8
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For Time:
50 Russian KB Swings 32/24kg
400m Run
30 Toes-to-Bars
Baller status for doing the swings unbroken, but 3-5 quick sets is appropriate. The run starts to 4th ave then 3rd ave and back to the gym. T2Bs are the higher skill movement in this triplet chipper so even small sets of 3-5 are ok. Sub T2Bs with HLRs, HKRs, or 60 AbMat Sit Ups as needed.
Post time and Rx to comments.
6:30am at Crossfit Excelsior (the hotel gym here in Dubrovnik)
Warmup:
DROMs
1 mile run at 70%
– 9:45
WOD:
100 alternating DB power snatches at 35#, 3 burpees on the minute
– 5:35
2min rest
Every 1:30 for 5 rounds
10 v ups
10 strict HSPUs
10 air squats
10 burpees
Cashout:
Accumulate 2min of plank hold time
Then run 1 mile for time
– 8:05
Back at 6am after being away for the weekend and taking yesterday off with a cold
DL – 325x5x3 Moved fine, felt noticeably heavier than 70% last week
HSPU from blue plates – 3×7 Happy with the progress here, will try to move up 1 rep across per week
Metcon – Did it. All rounds between :20 and :25
AG
PULL UP warm up
3 rounds
build to your weight/assistance from last week
20 hollow rocks
5 yoga push ups
A.
10 min to work to a 1rm pull up (with weight or without assistance
B.
With a partner/For time:
100 double-unders
60 toes-to-bars
60 KB swings
60 box jump overs
830 last night
DL 5×3 #285
Heavy. Hook grip becoming untenable for touch n go. Have to really start focusing on not rounding my back at these heavier weights.
HSPU 4inch deficit 11/8/6
DO suggested sets of 12 reps broken up if needed but I just couldn't get there. Gonna stay at 4 inches and try and get the volume up.
Metcon almost totally unbroken except last set of high pulls. Broke at the 9th rep. Oh well.
6am with McD doing Wednesday things
Squat: Moved well… I love these de-load days.
135×5
225×3
275×1
285x2x2
245x2x2 Front Squat
Metcon: KB Swings were nearly unbroken. I set the bell down at 42 for about 1 second to adjust my grip. The run occurred. I broke up the T2B quite a bit. My hands are really beat up from 5 days on, and I absolutely did not want to rip going into a rest day. Just moved through the T2B as easy sets of 5 with ample rest. 6:45 Rx in the end.
6a with McD for Wednesday
Deload day felt great today
BSQ: 225x2x2
FSQ: 205x2x2
Metcon: 4:42 Rx
KB unbroken
T2B 13-8-5-4 (or something close to that)
Fun burner, cashout 3×12 GHD, MU's without false grip across the street
6am squats with McD
HBBS 225 x 2 x 2
FSQ 195 x 2 x 2
No issues
WOD in 6:03 Rx. KB swings unbroken and t2b very broken. James and I were locked eye to eye on the KB swing but he couldn't take it and turned away. Once I come off the bar after kipping I just can't get it back. 10-5-5-5-3-2
7am with Jess doing Wednesday De-loads
BS – 165# x 2 x 2
FS – 140# x 2 x 2
Lower back was a little creaky today so happy for the lighter weights.
Metcon Rx – 5:21
KB swings unbroken and run was alright. 12-8-quick doubles on the TTB. Same as Steve, once I come off the bar, it's really difficult to get back into a kipping rhythm. Thought I had a chance at sub-5 till those last 10.
7 a.m. w/Jess doing Wednesday's work.
BSQ: 205x2x2. Creaky.
FSQ: 185x2x2. Ugly on the first one, better on the second.
Metcon: 7:13, leg raises. Rested too long after putting the bell down (30-20), then my kip totally abandoned me here and I was left swinging from the bar like a dope. Wish I could make Whit's clinic tomorrow or Saturday.
6am.
HBBS: 205x2x2, followed by FSQ: 185x2x2. Nice to get some deload squats after a long weekend.
Metcon: 4:53 Rx. Swings unbroken, run was slow compared the leaping gazella we call James A. T2B: 15-5-singles.
6am doing Monday with Jess
DL – 357x5x3 is a lot of reps for 75%
HSPU 3×6 with 2 abmats. Getting easier.
Metcon – Did it.
Make up posts
9/10 – Squats 255x6x2, Front Squats 205x6x2, Carries up to 125#
9/11 – Complex up to 120#. Metcon Rx'd in 13:22
David takes the CFSBK shirts that are never claimed in the lost and found and resells them…
Go Tori!
Noon class
Deadlift
330x5x3
Hard to double overhand these.
HSPU
5-5-5
Shoulders were smoked from yesterday's Team Series workouts. Which were:
21-15-9
Synchronized
Bar Facing Burpees
OHS 95/65
C2B Pull Ups
25 minute cap
M/F partners. Jason and Harps went first and Jess and I went 2nd. We had the last 9 C2B left at the cap. This was an interesting challenge to stay in sync and communicate with another person. In the end it was a lot more fun than I thought it would be. We did the OHS as 15-6 then 15 then 9. Burpees unbroken and steady. C2B mostly 3s and 2s with a few singles.
10 minutes to establish a Max Hang Power Clean
Had a pretty good idea where I'd end up here.
205-225-245 (fail, squatted it)-240
So hard not to pass through a full squat. I swore my 245 was legit but no one agreed with me 🙁
Relay Chipper M/F/M/F
100 Dubs
25 T2B
25 Deadlifts 225/155
50 Box Jump Overs 24/20
I went first, followed by Harps, Jason, then Jess. I was consistent in my pacing but not at all fast and finished a bit after the 8 minute mark. Harper flew through it in about 5 and a half minutes. We got Jess through 10 deadlifts. Those BJOs were the worst and I felt like I was in a deep spiral of hell.
Relay style
M/M 5 minutes row for max cals
M/M 5 minutes max S2OH 115
When the guys finish the row the gals immediately start the same thing and do their S2OH at 80. I knew this would hurt and it did. Jason and I got 193 cals, not sure how many overhead we got (around 130?) but we did a few sets of 15 and then 10s until the end. Hence, shoulders smoked.
All in all very fun! Can't wait until next month when we won't have to do them all within 3 hours!
Visited KHarpz today for PT. Spent an hour going through my issues (physical) (mental ones need different helpz) and t it was time well spent. Coach Fox has been pushing me to do graston therapy for a while and KH did it. Felt relief in my shoulder and have some homework to do unfortch.
Thank Harpz
12pm with Jeremy
Deadlift
255 x 5 x 3
HSPU
1 x abmat- 4,( F)1,1
1 x abmat plus Noahmat- 2,1,(F)1,1,1
2 x abmats- 6
Three steps forwards, two steps back.
WOD Rx'd
SDLHP better this year than previous years- felt like I had more control over the bar. Still weird though.
Girls gone RX is super fun!! Sign up!!
7:30 with Brett
Hbbs 165x2x2
Front squat 135x2x2
Wod rx in 7:49
KB swings in two sets: 30-20
Got back from the run around 3:50
Those toes to bar killed me- grip and lower back soreness from DLs last night.
430 class
2 Rounds
10 SDLHP @53
10 Push ups
10 V-ups
Good warm up — SDLHPs in rapid succession are so hard
Deadlift / HSPUs
145 x 5 x 3 — Deadlifts are a work in progress with my posterior chain issues, so I stayed below 70%
3 sets of 6 HSPUs — 1 abmat, unbroken
Work-out as Rx'd, except subbed step ups for box jumps (with 12kg KB in last 3 rounds). Did I mention I don't like SDLHPs?
Leaving work yesterday, I rolled my ankle… Literally about to go to the gym. Laid on the couch elevating it with ice… But it still hurt to put weight on today :*(
Was super depressed, but AR made me feel better! Thanks everyone!
Then I at least PR'd my weighted pull-up at 35#. Did some toes to bar, ring dips, and some seated single arm DB presses, barely though. Decided I'd rather ice my foot and went home.
Boo!!!
Oh and thanks to Shawn C who really helped me out with grabbing weights and stuff!
Cfsbk has a third team going to Girls Gone RX. The Wall Ball Busters with Natalie R, Elyssa S, and Melody W. :).
You're quite welcome @DH3!!!! happy to have you.
Calves are supa sore after yesterday's shenanigans. That was fun AF. Especially the dance party during our bang power clean warmups. Can't wait for round 2!
And by bang I mean ***HANG. Autocorrect got me good this time. That went downhill real fast.
I throw everything out!! Even things I probably shouldn't! Ask anyone!!!
Mondays FGB workout almost killed me! I was WOD drunk for like 15 minutes. 🙁