Deadlift / Handstand Push-Up Superset*
1A) Deadlift
Fitness
3 x 2
Heavier than last week.
Performance
85% x 3 x 3
1B) Handstand Push-Up
Fitness
3 x 5-10 Box Piked HSPUs
1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet.
Performance
3 x 6-12 Strict HSPUs
1-3 AbMats are allowed as long as you’re getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.
*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads/work to comments.
Exposure 7 of 8
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5 RNFT or 20 Minutes:
8ea Single Leg Romanian Deadlift, contra-laterally loaded
8 Dumbbell Bench Press, as heavy as possible.
8 Chin-Ups, as heavy as possible.
Use a modest weight on the SDRDLs and focus on staying engaged with the movement. Kettlebells work well for these. Work up to a challenging set of 8 on the other two movements, using bands or adding weight as appropriate on the Chins.
Post work to comments.
Coach MeLo stopped by the gym with Lilyanne yesterday. They’re doing great! | Photo by Rob U.
Fight Gone Bad Fundraising Update
Comrades! We’re almost at $3,000—which is 20% of our fundraising goal for Brooklyn Community Foundation. Team Posterior Chaingang is in the lead with team Bring It On Fleek not far behind. We’re off to a great start!
Now’s a good time to start e-mailing your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you feel led. One of our members used this email a couple of years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!
Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],
As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).
What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages.
So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]!
I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.
Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]
AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.
_____________________
Maybe There’s Some Hope for Political Fact Checking After All NY Mag
Sticky Catch Position CrossFit
7 AM with McRo
Deadlift 245x2x3. Managed to read the rep scheme correctly this time. Gold star for me! 😛 25×10 DB press each time, Lefty is still not ready for full inversion.
My three favorite letters in the English alphabet are N, F, T. I'm comically bad at one-legged RDLs though.
Lilyanne is adorable!
6am with McD & Ro
Deadlift: 315x3x3 – I did NOT want to deadlift today. I'm still moving a bit delicately since Saturday's DLs.
HSPUs: 7-7-6 – My progress has not been the greatest on these.
NFT – Romanian thing went much better this week than last time.
Chin ups 25# (8) & 45# (6)
Bench crushed it with some 35# DBs – Saturday's dips destroyed me
Couple sets of GHDs as well
7am McRo
Deads – 285# x 3 x 3
HSPU (1 mat) – 7 / 4-2 / 3-F-F-F
Working my way through a cold / bug and my upper body strength just wasn't there today. Will get em back next week.
NFT – 3 rounds
RDL – 20kg
DBBP – 45# / 60# / 45#
Chins – 8 / 8 / 4-2-2
GHD – 3 x 8
Almost dropped 60 on myself in that third round so went back to the 45's and called it a day.
6am with McRo
Deadlift 315 x 3 x 3 – No issues
HSPU were a mess – 4-1 with no abmat, 5, 5 with 1 abmat. Got 8s across last week. Think my arms/shoulders are still fried from those dips.
NFT work – 3 rounds. White kettle bell, 55-60-65 db, 0-10-10 on the chins.
6am with McTuro
Deadlift: 225x2x3. These all moved easily, so I'll continue to add weight next week.
HSPU to 3 ab mats: 4, 4, 1. Still a work in progress. My shoulders and arms were tired by the last round.
NFT – 4 rounds
25×2, 35×2 on the db bench
Chin-ups with a blue band – scaled to 4 per round
SLRDL with the 16kg KB
Home at last and eager to work off all those Scandinavian calories I ate on vacation (100% not sorry). 7 a.m. w/Ro and McDowell.
DL: 285x3x3. Upper back still rounding a bit but finally got it to behave on the last set. Gotta reinforce what that feels like.
Box-piked HSPUs: 3×7. Slowly getting back into 'em.
NFT work: 4 rounds, hips not cooperating.
Reminder that all are invited to The Saint Catherine at 660 Washington Avenue (corner of Bergen Street) tonight for a debate-watching party! Unlike everything else in this political season, it will be fun and informative. Show up around 8:30 if you want seats; the debate starts at 9 sharp.
6am with McD & Ro
Deadlift: 385 x 3 x 3 – this moved slowly and not well. I was super sore from the weekend's workouts and wine.
HSPUs: 6's across using the parallettes for deficit and two ab mats.
NFT – Romanian deadlift thing was fun, chin ups 25# for 8, 8, then some GHDs. Bench with 90# DBs
6am with McD & Ro
Deadlift: 400x3x3 – first set felt good, but these were slow. focused on setting back and pressing into the floor.
HSPUs: 6,5,5 with 2,1,1 abmats. These are getting better.
NFT – Had to head home early so skipped this.
Deadlift: 300 x 3 x 3. Slower than I would have liked, not as crisp as last week's 4s.
HSPUs: 6's with 2 abmats and foam pads. Felt more consistent today in hitting depth.
NFT – 4 rounds, I think.
SLRDL with 16KG bell
Bench with 30's for the first set, then 35s for the rest
4-5 chin ups per round.
I misplaced my phone in the gym somewhere and can not find it. If you do, please give to FD for me? It's an old ass iPhone in a black case with white stripes and a screen saver photo of a very handsome married couple.
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Got back to moving a little bit of weight today after last week's SI Joint flare up. After rolling around, mobilizing, and doing some rehab stuff I did light Turkish Get Ups, Windmills, Jefferson Deadlifts, and Twisting KB Deadlifts. The last two exercises were not intuitive to me as rehab for issue I've been having (actually I would have avoided them) but after lots of research and hearing them suggested by a few people smarter than myself, I decided to give them a try. I feel almost back to 100% right now but I'll report back in a week or two as to the results.
Such a gorgeous baby! Congrats, again, MeLo and Alex!
Deadlift: 180 2×3, unbelted. Seemed good… Would love to hit 200# for a single next week!!!
: O
Did 8 chin-ups every round, worked up to 35# on the bench, and a 16kg bell for slrdl. Nice accessory stuff! Decided to do it today so I could go in fresh for AG tomorrow!!!
Excited for Chas's debate thing tonight!
I love babies and debates! Happy day
6:30pm Group Class with "Breturo"
3 Rounds:
12 Squats
8 Push-ups
5 Bar Muscle-Ups
Deadlift: 313x3x3
Strict HSPU: 14 unbroken / 10 Unbroken / 6 Unbroken
3 Rounds of the NFT work
After class:
3 sets
20 Reverse Hypers +90lbs
10 Ring Push-Ups
I was feeling kind of terrible today in class. Just anxious, short of breath, kind of dizzy. I dry heaved a few times out of nowhere. Finished with some breathing exercises which calmed me down.
Congrats to Melo and Alex!!…and Daisey!!!
Invictus with Brett
Heavy 3 Backsquat
415
10 Push Press Every 3 mins for 9 mins,
185#
3RFT
10 MU
15 Thrusters (155#)
20 Bar-facing Burpees
24:00
Deadlift: 215x3x3
Challenging but not terrible.
HSPU: These were a mess. Blaming it on Saturday's ring dips and yesterdays WOD + AG. 2 ab mats. Only 6 reps this time. 2 less reps than last week each round.
NFT:
SLRDL: 12kg-16kgx3
DB Bench: 25-30-35-40. Left arm was a struggle on a few reps with the 40.
Chinups: 5-7 per round with red band.
Took a few days off because I was sick.
Solo session this afternoon. Didn't feel I could keep up with group class today.
Deadlift
290 x 3 x 3
HSPU (1 x abmat)
3, 2, 1
2, 2, 2
3, 1, 1, 1
Deadlift- belted, hookgrip for first set. Heavy.
HSPU- failed one at some point- can't remember which rep. But this was good.
Yesterday's AG metcon
50 DU
15 HSPU
40 DU
12 HSPU
30 DU
9 HSPU
20 DU
6 HSPU
10 DU
3 HSPU
11:18
First 5 HSPUs with no abmat but had to use an abmat after that. It's been a while since I have done a lot of these and they weren't very good. Sets of three and two towards the end.
Assault Bike
10 x 30 seconds on, 30 seconds off.
Attempted to do Weightlifting Club but had no energy left.
Oly class tonight. I am way out of practice with these 2.5 hour lifting extravaganzas!
Great class, great workout. Looking forward to doing it again.
Snatch drills/warm ups
Halt, Snatch Pull, Snatch 93# x 3 (83%)
2 Hang Snatch Pulls, Snatch 83# x 5 (75%)
3 Hang Clean & Jerks @ 123# x 5 sets (85%)
Hands remain on the bar. Trying to be sharp and loud.
3 HBBS w/ 5 second pause at the bottom @ 123# x 5 sets, (60%), 113# x 1 set (57%)
True high bar is killing me. The last rep on the last 3 sets at 123# I could not keep my hips from shoving back.
Clean Pulls
2 x 3 @ 113# (80%)
2 x 2 @ 123# (85%)
2 x 2 @ 133# (92%)
Toast
Last night stop in at OG
3 Rounds
300m row
:10 C2B wide grip pull up hold
:30 handstand hold
15 min EMOM
3 Power Snatches, Practiced cycling, keeping hands on bar
55#, 60#, 65#, 68#, 73#, 78# x 10
Stopped somewhere in there to meet Lily 🙂 She's adorable. Congratulations MeLo and Alex!