Dave and Aileen F. recently welcomed Noah William Fung into the world. The happy parents report that Noah weighed in at 5 lbs, 14oz, and his PR is 3 diapers in 1 minute thus far. Aileen trained at CFSBK throughout her pregnancy, and we couldn’t be happier for the whole family!
This Week at CFSBK in Review
1. The 3rd annual CFSBK Art Show is just two weeks away! Kate R. will be finalizing the flyer this weekend and wants to get your name on it! Email her at katharinereece [at] gmail.com to join the roster of artists. We can’t wait to see your work!
2. Super Karl is the October Athlete of the Month. Congrats, Karl!
3. There’s still space in the upcoming Pelvic Floor Health Workshop. Register now!
4. Rob U. and Dan C. kicked some ass at the Starting Strength Fall Classic last weekend. Great work, gentlemen!
5. Coach Nick reported on his experience at this year’s Head of the Charles Regatta.
6. Want to spice up your training with some Brazilian Jiu Jitsu or MMA? Good news! Both are now available at CFSBK. See yesterday’s post for more details!
7. Squad WOD, originally scheduled for this weekend, has been postponed. It will be rescheduled for early 2017.
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Yesterday’s Whiteboard: Snatch Metcon
Kipping Ring Dip CrossFit
A Philosophical Explanation for Why the Cubs Win Is So Beautiful NY Mag
What Is Sports If Not Pain? Deadspin
Saturday's Programming
Front Squat
Fitness
3×5
Warm up and perform 3×5 at 90% of your heavy 5 from Week 1.
Performance
5/3/1 (1 Week):
75% x 5
85% x 3
95% x 1+
Your Training Max (TM) is used to base the percentages off of. The final set (the 85% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 10 and 15 reps. If you fail at fewer than 10 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 below, and use the calculator if you don't have a true 1RM.
https://www.t-nation.com/workouts/531-how-to-build-pure-strength
http://www.exrx.net/Calculators/OneRepMax.html
Post loads to comments.
Exposure 3 of 8
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AMRAP 10 Minutes:
10 Kettlebell Swings 32/24kg
2 Ring Muscle-Ups
The swings should be on the heavy end for you and are Rx'd as American. Scale to Jumping Muscle Ups or Floor Assisted Ring Transitions (add the dip if you're able to) as needed.
Post rounds, reps, and Rx to comments.
Congrats Aileen and Dave!
6am with McDowell
FSQ 190 x 5, 215 x 3, 240 x 6
Thought my legs would feel dead today after yesterday's WOD but felt surprisingly fresh.
WOD – 9 rounds even with jumping MU to high rings. KB swings all unbroken. Got pretty grippy. Like doing the jumping mu to the high rings.
Aloha SBK!!
Distant cousin once removed, Erin Musni, here! I'm traveling what feels like halfway across the world to be back in Brooklyn for a hot 36 hours. I would love to see anybody who's mildly interested in seeing me, or just needs an adult beverage and a little company tonight. I'll be posting up at the neighborhood watering hole, Lavendar Lake, around 8/8:30 until whenever we stop having fun. Hope to see you all there!
Also, congrats Aileen and Dave!!
Congrats Aileen and Dave!! Noah is adorable!!
Indulged myself in 10 AM class today 😀
FSQ 145x5x3. Fine!
WOD: 8 rounds + 10 KB swings at Rx weight and MU transitions, most of which as it turns out I was doing incorrectly. I think maybe out of the 20 or so attempts (since a few times I did more than 2 per round to try and get it right), 3 of them were as meant?! I am not good at complicated things.
The dogs of 10 AM were in fine form today. SO CUTE.
FSQ: 145 x 5, 160 x 3, 175 x 6
WOD – Finished my last leg assisted muscle up of the 10th round just after McD called time. All KB unbroken – quite heavy! Segmented the muscle up practice into two parts – the quick flip, then picked up my legs and tried to press out (otherwise I end up jumping too much and never really practice the dip motion).
I was at the Starting Strength Fall Classic?
😉
Congrats, Aileen & Dave!
10 a.m. w/(a very patient) Brett doing Thursday's work. Did the metcon @ 75# and don't even know what time I got, but it was well north of 22 minutes. Staying up late electioneering and then going to work early and cranky is not helping my movements. Came back in from the last run and sat with the dogs for a bit. That was helpful. They're good dogs, Brent.
Congratulations Aileen and Dave :)))
@Erin – I wish I could make it out tonight. Welcome back to the hood these next few hours!
Fun OG tonight —
Warmed up of with DUs, sit ups, push ups and hangs from the pull up bar/kip swings/pull ups. Nothing felt very sharp.
C&J
Various singles at: 35kg, 45kg, 55kg, 60kg – failed jerk (90%), 55kg
Anything more than 50kg felt heavy and not so good tonight.
6 sets
C&J — 4 @ 45kg, 2 @ 50kg (70-80%)
:10 false grip pull up hold at the rings — on 2 of these holds I attempted and succeeded (!) at strict muscle ups — first time in at least a year (didn't lock out the dip on the 2nd one, but ring dips are generally doable for me, so not worried about that)
I have been working on improving pull up strength and did some jumping muscle ups recently, so maybe this translated. Or maybe something good had to happen today..
I am now working on developing my false grip strength so I can maintain it during kip swings.