5 RNFT or 20 Minutes
12 Russian Kettlebell Swings
12 (6ea) Goblet Reverse Lunges
12 (6ea) Forearm Plank Alternating Reaches
6-12 Handstand Push-Ups, or Dumbbell Presses
Use the same kettlebell for both movements and keep it relatively light. Feet wide in the plank, reach one arm away from the body and hold for a 1 count before switching sides. If you’re doing the Dumbbell Presses, then perform a Wall Walk or a Kick-Up (with a few second hold) after each set of presses.
Post work to comments.
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Deadlift
1-1-1
Max effort day. After a few warm up sets, attempt to set a new personal best on the Deadlift. As always, work to maintain a neutral spine and keep the bar over the middle of your foot. For Fitness athletes, start where you pulled a double last week and go from there. For Performance athletes, start around 90% and go from there. If you’re very new to the lift then perform 3-5 heavy singles instead of a true max-effort single.
Post loads to comments.
Exposure 8 of 8
CFSBK TFBA Bethany E. grips the bar during a Deadlift | Photo by Thomas H.
Register Now for the Pelvic Floor Health Workshop!
Iron Maidens Lift n’ Learn presents:
A Pelvic Floor Health Workshop
November 13, 2016 from 2:00-4:30pm
Do your hips ever feel a little unstable at the bottom of your squat? Are you fastidious about making a trip to the bathroom before that heavy Deadlift… because you learned the hard way? Do you sometimes feel pressure in your pelvis on a max set of 5?
The health of your pelvic floor is part of the equation here! Correct pelvic floor engagement is an essential, but often overlooked component of lifting, and everyday life.
This team taught workshop aims to shed light on what exactly constitutes the pelvic floor, how to strengthen it, and engage it under load. Our goal is to provide you with the tools to cultivate healthy pelvic floor function and prevent dysfunction.
You will walk away with:
- A basic understanding of pelvic floor anatomy
- Exercises you can do at home or as part of your warm-ups to engage and strengthen the pelvic floor, including breathing and bracing techniques
- An understanding of how to apply engagement under load
This workshop is for women only.
Limited to 25 participants
$75 registration fee
Developed and presented by:
Katie Harper received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since March 2015. She is a CrossFit Level 1 trainer, CrossFit Movement and Mobility Trainer, Functional Range Conitioning Mobility Specialist (FRCms), Functional Movement Screen Provider (FMS), Graston Technique Provider, Rocktape Functional Movement Specialist I, and has attended the Proprioceptive Neuromuscular Facilitation I course offered by the Institute of Physical Arts.
Kristin Hoesl has been training clients one on one and in groups in Pilates for over a decade. She specializes in helping athletes access their pelvic floor, and find both stability and mobility through their abdominal core and spine.
For over 30 years, Debbie Parsons has been teaching and studying movement. From a professional dance career to Pilates certification (1994), and continuing through Crossfit Level one and Starting Strength programs, Debbie has been helping clients to move with economy and efficiency.
Margie Lempert has been a coach at CFSBK since 2009, always with a focus on barbell training for women. She founded Iron Maidens Raw Open, an annual all-women powerlifting competition in 2015, teaches small group barbell classes with her husband, and trains individual clients. She is a Starting Strength Coach and CrossFit Level 1 Trainer.
Melissa Loranger received her Doctorate in Physical Therapy in 2016 and has been a CrossFit coach and personal trainer at CFSBK since April, 2012. She is a CrossFit Level 1 trainer, a Certified Starting Strength Coach and has taken multiple continuing education courses offered by the Institute of Physical Arts, Graston Techniques, LLC and Rock Tape.
Fight Gone Bad Fundraising Update (T-13 Days!)
GUYS! We’re at $8,530—which is 57% of our fundraising goal for Brooklyn Community Foundation. We posted some great fundraising tips, and a sample email template if you haven’t started fundraising yet. KEEP GOING!
Learn more about the Brooklyn Community Foundation and all the great work they’ve done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they’ve helped that you identify with.
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 8pm Sunday 10/2):
Top Five Teams:
- He Man and the Masters of the Universe: $2,640
- Bring It On Fleek!: $1,205
- The Gowanus Superfunders: $750
- Posterior Chain Gang: $710
- Flexual Healing: $500
Top Five Individuals:
- Charles S.: $2,530
- Mike I.: $725
- Scott M.: $710
- Jay R.: $650
- Erik B.: $425
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Twitter Reveals How God Created Animals Sad and Useless
Why Do We Love to Curse So Much? NY Times
Deadlifted 305 today, a 5# PR! I wasn't expecting even to match my past PR of 300, since although I had been deadlifting consistently while working with Jeremy's programming at OG, work travel has kept me from making it consistently to deadlift day since coming back to group class. But, certified deadlift badass Kayleigh saw me do 275 and said it was fast, which encouraged me to jump to 295, which went up without a hitch so I threw another 10 on the bar and it happened! Feels pretty great.
NFT work was…not easy. Especially with the green kettlebell. I'm surprised I didn't miss my subway stop and end up in the Bronx this morning because I felt so wiped out after.
Worked up to 175# on the deadlift, which was super fun considering where I started coming out of Foundations 8 weeks ago.
Tweaked my neck something awful at the top of a HSPU in the last minutes of class. Thanks to Jamie, Joy, Arturo et.al. for being super nice…I think all will be well w/ice & rest.
7am with McRo
Deads – 315# / 335F / —
315# went up without issue so went for the PR match on the second attempt. Felt a little pop in the lower back when the bar was a couple inches off the floor and dropped it. Boo.
NFT
Alpha ballin, couch stretch and a very light 1000m row
8 a.m. w/McDowell.
Deadlifts: 305 / 335 / 350 (PR!). Lost a bit of my upper back there on the last one, unfortunately, but overall felt like my form was much more dialed in. Really appreciated having the time to warm up and go for this at a reasonable pace.
NFT work: I put down my last pull on the deadlifts and came up super lightheaded, so sandbagged the hell out of this.
Last night, 7 p.m. OG w/Brett manning the clock (thanks, Brett): 15 min EMOM snatch work at varying weight trying to dial in the full hip extension on the final pull. Sunday's metcon (subbing hanging knee raises to try and work kipping rhythm) in 10:52.
Kipping HSPU Practice: Felt so good to kip after all the strict work – definitely helped, even if I didn't feel like I was making much progress week to week.
Deadlift: Did not go in with any expectations. First single at 315, then 335. Then decided 355, because I'd rather fail trying a PR. It was slow. It was ugly. I really didn't think it was going to make it past an inch or two, but when it did I had to commit. 5# PR.
Got through 4 rounds of the NFT. White KB, 4 HSPUs per round. Cashed out with 3×15 GHD.
Deadlifts: 245 / 255 / 265 / 270 – a 10-pound PR
I am still hurting from the 100 wall balls Saturday. Took it easy on the NFT – HSPU's were so-so.
RAD, Kayleigh! You're a beast!
7 am with McDowell and Ro
On my list of PRs for deadlft I have the number 195 written. That would have been sometime in 2015 however, I can't find the entry in the text of my journal. This phantom PR was in my head back when I did Iron Maidens but on that day I lifted 180 and failed at 185. Today I PRed at 205 – 10 lbs over the previous PR that I don't remember and a 20 pound comeback from March. After that happened wanted to go home and have ice cream for breakfast but Ro influentially suggested that I deload and lift some more to lock in form.
NFT – was. Cashout – did.
Saturday open gym
Since I missed both Thursday and Saturday workouts I went in to get my heavier squats in. The performance programming is such a leap in faith (what with those really light, low volume days) that I didn't want to miss doing my 85%. They went well and some advice from Brett about positioning on the way up was really helpful. Then I threw in some push press practice (3 sets of 10 at 65 trying to stay under 30 seconds) and then some cleans – singles at 83#. It's fun to just lift sometimes (and/or it's hard to make yourself WOD without the peer pressure of an entire class WODding too).
Super excited about the pelvic floor workshop!! Great lineup of ladies to learn from, on a topic that I know too little about.
6am with McTuro
It was nice to get the kipping hspu 101, but had no luck on my first attempts. Something to work on for the future.
Deadlifts: 225, 245, 255, 275. All moved well. This is still well off from my PR, but appropriate given where I've been training this cycle. Super impressive to watch Kayleigh move all the weightz!!
3 rounds of NFT work.
12pm with Fox and Brett
NFT work/ extended warm-up- 5 rounds
KB-24/24/20/20/20
HSPU-started with one abmat for the first round to warm up and then 6 per round after that with no abmats. Tried to focus on keeping my weight on my hands at the bottom,
Deadlift
305-325- set up 335 but couldn't bring myself to even pull it off the floor. Felt like I wasn't in full control of my back on the first two attempts.
Cash-out and then some lateral step ups, crossover symmetry and DB curls.
Tired today.
4:30 pm with Ro.
24kg on the swings, 20kg for
the lunges and piked hspu's on a box.
225, 250, 260, 270 on the deadlifts.
that's a 20lb. PR. felt great and the lightheadedness
only enhanced that.
Stella, Chas, Gerry, Shawn and Kayleigh- 2 well done!
Second appt at Active Life this afternoon for my hip (and neck). Improvement on both… getting more range before pain/impingement on the hip. Patience!
Came back for some low intensity stuff:
WU
Banded steps
plank to forearm planks
cow/cat
Single Leg DL
45x10ea
65x10ea
75 x10ea x3
BTN Press
33×10
43×7
53×7
63×5
68x5x3
*tough 4th and 5th reps. focused on rib cage. L side slightly lagging.
Ring Supports, 3x:
:30 top
rest as needed
:15 bottom of dip
rest as needed
Kept it simple and ran home up the slope. 1.7 miles, about 15:30.
Had so much fun at Girls Gone Rx! I'm always proud to be a part of the SBK community. Hit 155# for my 3RM front squat which is 5# off of my 1RM. Unfortunately tweaked my rhomboid on the last rep which was a little tippy.
NFT: think I only did three rounds
Reverse lunges: yellowx3
KB Swings: Greenx3
HSPUs: One ab mat: 5, 3-3. Tweaked my neck resting at the bottom for too long. Shouldn't have attempted these today due to a sore upper body and tweaked rhomboid after Girls Gone Rx.
Deadlift:
I normally would plan this out before class but I didn't today. I never do well when test week is after a competition or Murph or FGB so went in with a carefree attitude. Hurting my neck didn't help. Hit 235 (20# below my PR) then attempted 250 but couldn't get it off the ground.