Humans of Starting Strength Cycle: Micheline G. and Christina L.
Registration for our next round of Starting Strength Program cycles opened last week! Between now and when the cycle starts, we’ll be bringing you some Humans of New York-style interviews of our Starting Strengthers. For our next installment, Coach Margie suggested that we interview Micheline G. and Christina L. together, because “they are CFSBK BFFs and do everything together.” So that’s what we did!
Micheline: The first class, I was “when do we do d-roms, what’s’ the question of the day?” Why do we stand around so much after lifts? Seriously, do we need this much rest… yes we do!
M: I am stronger and push myself harder in group directly because of SS. I gained a comfort I did not have before with regards to going heavy.
Thanks, Micheline and Christina! Keep a lookout for more profiles of these wonderful humans over the next couple of weeks.
Yesterday’s Whiteboard: Deadlift / Handstand Push-Ups | NFT Work
The Secret Life of Trees Brain Pickings
800 Pounds for 7 Reps BarBend
David Osorio says
Back Squat / Front Squat
BSQ 2×12 LP
FSQ 2×8 LP
Heavier than last week
Every other exposure is a de-load so these should feel light.
Post loads to comments.
Exposure 13 of 16
Goal is to push the pace on this one and try and finish before the hurt kicks in. Sub 10 attempts or 75 singles for dubs as needed.
Post time and Rx to comments.
6am with McD
HBBS 225 x 2 x 2
FSQ 195 x 2 x 2
Felt sore everywhere today so happy to have the deload day. Those random NFT movements always make me sore in weird places.
WOD in 6:31. After last weeks DU crapfest I wined and dined my rope and it treated me well today. 1 trip to start round 2 and 1 trip at 20 in round three. Otherwise all good. Everything else was quite slow though. 0% chance of catching Kayleigh on the runs.
Brendan B says
7am deload with Jess
BS – 165# x 2 x 2
FS – 140# x 2 x 2
Felt heavier than it should have. Still getting over this bug so strength just isn't there.
Metcon Rx – 6:08
Tripping on the last DU is the worst. How the hell did people do this in the 5:00 range?! I thought I was moving. Yeesh.
3×10 GHD cash out
LBBS: 215 x 3 x 2
FSQ: 180 x 3, 180 x 2
Felt the deadlifts during this was wishing I could deload. Girls Gone Rx involves a heavy triple front squat this weekend, so I pushed the percentage to test this out a bit today. Decided to rack after a double before I even started my last set.
WOD in 6:03. A trip to start round 2, and one trip in the middle of round 3. "Don't let Steve pass you" was my mantra on the runs.
Coach Ro says
:30 hollow hold+log roll+:30 hollow arch holdx2
5 kip swings
5 piked push ups
More Butterfly Pull ups!
For total time:
4 rounds of:
10 alternating lunges,
3 Rounds of:
12 alternating lunges,
2 Rounds of:
14 alternating lunges
Dan G. says
6am with McD
Front Squat 205x2x2
Light and fast.
WOD (with 10 DU attempts per round) in 6:42. Wanted to keep the fast paced stimulus, so I scaled to attempts. Should have run faster.
K HarpZ says
There is plenty more that can play into a butt wink, but I thought this was a really smart article. Read on butt winkers!
6am with McD
LBBS: 160x12x2. This was taxing, although still not heavy. Just so many reps. Focused on getting proper depth.
FSQ: 120x8x2. Glad these were less than 12's and all moved well.
WOD in 8:07, scaled to 10 attempts. Runs and burpees were slow 🙁
James A says
6am with McD
WOD – 5:07 all unbroken
Avoid butt-winking in playgrounds, the subway and the 5th Avenue Key Food produce section
Is butt-winking like twerking? If so I am a pro!
dave p says
Finally made it in for a group class! It's been a long time between being sick & traveling on weekends… probably starting to lose some strength (sigh) but at least I PR'd my 10k and 1/2 marathon this month.
2 "cardio" workouts and a short lifting session yesterday, then one medium-fast mile before class to warm up. I was worried about squatting because I impaled my hip/guts on some scaffolding this weekend ("stupid runner injuries"), but other than some hip flexor tightness everything felt fine.
Really liked this short workout. Serious jump rope malfunctions today, I forgot to bring mine (cry cry cry). Finished in 6:59 with a lot of time spent untangling my rope. Last two rounds unbroken because I couldn't bear the thought of untangling it again. Should have run faster to make up for it.
Finished off with an easy 1k row.
1pm with McDowell and Brett
5 rounds E2MOM
2 power cleans: 45kg, 50kg, 54kg, 56kg, 58kg
4 rounds E2MOM
2 cleans: 50kg, 55kg, 58kg, 60kg
3 rounds E2MOM
2 clean pulls: 60kg, 70kg, 75kg
Work up to heavy set of 4 Deadlifts, dead stop
60kg x 4, 65kg x 4, 70kg x 4, 75kg x 4, 80kg x 4
12 rounds EMOM
Even: 6 DL 65kg
Odd: 30 sec DUs
I stayed light (I'm pretty sure all these numbers are right, they're in the ballpark at least. I didn't write anything down), and I was dragging through most of this, but I was happy to be doing it.
200m Farmers carry — 24kg each hand, rested at 100m
200m Bear carry — 110# sandbag, rested at 50m, 100m, 150m
Then, surprise visit by Farmer Todd!
10 pause ring rows
8 pause DB press 20#
16 reverse lunges
6 HSPUs — no abmat (a couple doubles, mostly singles)
15 GHD sit ups
2 rounds of NFTer:
8 ea SLRDL 8kg — feeling the left hamstring intensely
8 DB Bench press 25#, 30#
8 chin ups — broken up a lot, forearms were blowing up
I liked all of these movements and would have liked to stay for more rounds, but had to run.
Allie B says
Andre can you twerk upside down in a handstand? Better put all those AG skillz to werk!
Speaking of AG…
Took AR and AG today. Really sore and AR had some great stuff! AG also had a fun burner and some good butterfly practice. Can't stay away from the gym!
Still feeling kinda weak and now sore from yesterday's deadlifts and HSPU's too but came in for some solo lifting and accessory work this afternoon.
185x 3 (belted)
190 x 2, F
Need to think about what my plan is on Saturday for the comp.
15 each DB curls @15#
12 each retro step-ups
12 x Crossover Symmetry Pull-down
Came back for AG where I made some progress with butterfly pull-ups. Slowly getting the rhythm. Need to remember to keep my feet together and legs straight. Probably need to do ore strict pull-ups too.
WOD in 12:28
10 rounds 30 secs on, 30 secs rest
K HarpZ says
@Andre twerking is like a hip hinge + butt wink
…..I'd bet you a hundo Miley Cyrus is a pretty decent deadlifter