On October 1st and 2nd, Coach Javier Gamboa will lead the CrossFit Striking Trainer Course at CF Union Square. The course teaches participants how to increase overall fitness, core strength, and rotational speed and power by incorporating striking drills into CrossFit workouts. Striking movements are some of the most functional core movements because punching and kicking with true power, speed and accuracy require people to utilize their entire body. Looking to mix up your training in the fall? Check out Javier’s course!
This Week at CFSBK in Review
A lot has been happening on the ole CFSBK blog lately. Let’s get you caught up!
1. Sasha S. is CFSBK’s September Athlete of the Month, and everyone agrees that the honor is much deserved. Congrats, Sasha!
2. The next Iron Maidens Lift’n’Learn Session will go down on October 16th and will feature a talk by Karina T. Go here for more details.
3. This weekend’s Road to Gymnastics Clinic with Coach Whit is sold out, but there are spots open in the next two! UPDATE!! ONE SPOT HAS OPENED UP FOR TOMORROW!!! Improve body awareness and control, take gymnastics movements to the next level, and learn progressions for advanced skills that you can practice on your own. Go here to register!
4. On Tuesday we bought you Tori P.’s dancing and info on CrossFit 718’s Girls Gone Rx competition. Tuesdays usually suck, but this one was pretty good.
5. In another installment of Behind the Desk, we met one of the newer members of our front desk team, Juan L. He loves Roberto Clemente, so you know he must be a good dude!
6. Save the date for Squad WOD 2016 at CFSBK! Squad WOD is a women-focused WOD led by Crossfit Solace Coach Heidi Jones. Register now!
__________________
Yesterday’s Whiteboard: Clean and Jerk | Deadlifts, Push Jerks, Muscle-Ups
The New Better Off Brain Pickings
Clark County School District: Changing Physical Education CrossFit
Saturday's Programming
Back Squat / Front Squat
Fitness
BSQ 2×5 LP
FSQ 2×3 LP
Heavier than last week
Performance
BSQ and FSQ 75%x5x2
Post loads to comments.
Exposure 10 of 16
__________________
3 Rounds for Time:
21 Thrusters 95/65
400m Run
Rest 3 Minutes
Goal is to do the sets of 21 Thrusters unbroken. Runs start to 4the ave then to 3rd ave and back to the gym.
Post time and Rx to comments.
6 am with Brett (Thursdays WOD)
Clean and Jerk – worked up to 90KG.
WOD – 14:24 Rx
Muscle ups were unbroken; push jerks were tough (6, 4-2, 3-3, 3-2-1, 3-2-1)
Great to get all MUs with no fails but need to work on my overhead movements, as usual.
6am (!!) w/McD doing Sat
BSQx5x2@155
FSQx5x2@140
Felt great to bump up to 75%, moved well
Metcon in 16:40 @75#. went unbroken first two sets, split 3rd set into 14-7. i'm telling myself if i had that extra hour of sleep for the 7am class i could have fought through that 3rd set unbroken.
7 a.m. doing Saturday's work w/McDowell.
BSQ: 210x5x2. Slow and haunches were very tight. Was reluctant to sit back in squats and didn't get good depth or bounce.
FSQ: 190×5, 165×5. Really fell apart here, and McDowell suggested dropping down to 75% of a 1RM I knew I could do with perfect posture in order to work form and speed coming out of the bottom.
Metcon: 17:58, Rx'ed. Thrusters were 21, 11-10, and 12-6-3. Again, tightness in the legs led to me coming onto my toes, especially in the second round, but forced my heels down for the third and powered through.
Cash-out: a flight to Scandinavia for my first real vacation since January! I'll be sure to check out that trendy Viking diet of roots, fish, and mare's blood (as well as get a few travel gym write-ups in).
7am with McD doing Saturday
BS – 170# x 5 x 2
FS – 155# x 5 x 2
Fronts moved better than backs. Lower back just feels so fried from this week that these were more of a struggle than they should have been.
Metcon @ 75# – 16:34
Unbroken first 2 rounds. Third round my body just didn't want to do thrusters / fitness any more. Tried to really focus on breathing and taking an extra beat locking out at the top which worked first two times. All fell apart at the end.
8 AM squattin' with MeLo
LBBSQ 180x5x2. Fine!
FSQ 145x3x2. This time the weight felt a little funny on my wrists (both of them, not just the side I've had surgery on more recently). I actually think that might be normal and not a sign that I need to hold back on FSQ, especially since it was both sides. Nevertheless I'll be conservative with my jump next week.
WOD: 16:58 (3:27, 3:37, 3:54) with 30# DB thrusters. I still hate cardio.
10 AM with McDowell and MeLo
Pre class I did a 5-4-3-2-1 pullup pyramid. getting stronger is fun. 0 on Aug 1.
2x5x165# back squat. Trying to force my hips further back, Had trouble getting to the bottom.
2x3x135# front squat. Better. How can I possibly like front squats more??
metcon @63# in 15:21. 2:41, 3:00, 3:40. ugly third round.
Noon o'clock
Fitness Complex – worked up 98#, that was my edge on the push press and I stuck to it!
Fitness Conditioner with 68# in 10:45, all push press unbroken and DL unbroken, a lot of pacing during the burps 😉
Never shouted Sasha out up on the blog! Sasha you are truly amazing as a woman, a mother, a friend– such a great example of what it means to be an athlete on top of all those other things! I admire you tremendously and seriously don't know how you do it all!!!
Also, Tori… super hot! So talented!
Lastly, I love Juan and Toni! Everyone at CFSBK is awesome! For realz.
Yesterday
Warm up x3

10 med ball cleans 20#

8 push ups
, feet elevated
6 kip swings
Butterfly practice 

4 sets of three attempts at 2-3 butterfly pull ups.

Helpful to be able tonwatch David in bw my sets and to get cues from Arturo.

Feels like I got a handle on how to really start practicing these. 
I have to keep working on building pull-up strength and avoid breaking at the bottom.
Partner workout with David in 17:30

5 rounds each of:

5 axle bar power cleans @90# (David did 140#)

10 burpees to a plate

530 class
Power Clean, Power Jerk, Split Jerk
Every 2 mins, 8 rounds — 63# – 123#
5 rounds for time: 11:57

15 deadlifts — first round at 103, next 4 at 93

6 push jerks — two sets of 3, shoulders fried
3 simulated MUs — red bands double wrapped with rings.. This was a very cool training set up that I will for sure replicate. Thank you, Arturo!

I forgot the afternoon partner workout included push jerks. That helps explain the shoulder fry
OG tonight
King Kong with bday boy Burroughs and a few hooligans. I scaled the deadlift to 405 and the cleans to 225. Finished in 7:29. Would have been very different at full weight. Fun!
OG
Hbbs: 175x5x2
Front squat: 145x5x2
Belted for both
Made up a little wod to see how the fgb push press felt:
3 rounds: 1 min box jumps, 1 min push press, 1 min burpee at a moderate pace
20,21,20 for box jumps
19,20,20 for push press
12,12,13 for burpees
A rare Friday OG appearance:
LBBS: 160x2x2
FSQT: 125x2x2
Beefed up Girls Gone Rx WOD with Val and Griselle:
150 box jumps to a 24" box
150 American KB swings @20kg
150 Walls balls with a 16# ball
20:00
This was pretty easy, except for the wall balls because I'm terrible at them. Threw lots of no reps and redid some of them.