Warm up and perform 3 medium-heavy sets of 5 reps.
5/3/1 (5 Week)
65% x 5
75% x 5
85% x 5+
These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.
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Week 1 of 8
5 RNFT or 20 Minutes:
40 yard 1 Arm Farmer Carry (20 out left, 20 back right), as heavy as possible
5-10 Ring Dips
1:00 Plank Hold (from top of a Push-Up)
Use kettlebells, dumbbells, jerrycans, or farmer handles for the carries. If you don’t have 5 Strict Ring Dips, then sub 5-10 feet elevated Ring Dips, or 5-10 Between Bench Dips plus a 5-10 second Ring Support.
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- Coach Noah is alive and well and living in Austin, and he also wrote an awesome article called “It Was All a Dream: Starting a CrossFit Gym” for Beyond the Whiteboard. Check it out to find out how things are going with the launch of his new gym, CrossFit Lumos!
Call for Artists in CFSBK’s Third Art Show, on November 19, 2016!
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first and second Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th, so save the date, and START MAKING ART!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
Want to Participate?
We’re excited about everyone who has reached out so far, but we want to hear from more of you! If you are an artist (even if your art is just a hobby!) and a CrossFitter at CFSBK or beyond, reach out to Kate R. at katharinereece [at] gmail.com by November 4th, 2016 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK!
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet. The 180” projector is taken. If you participated in years past, please DO NOT repeat work you included for that show.
Yesterday’s Whiteboard: Rest Day
The Rest Is Just Details CrossFit
If You Run Fast Enough You Can Shut Your Mind Up for a While NY Mag