Members of the 6am crew assembled for Thanksgiving-morning workout yesterday | Photo via Joy M.
This Week at CFSBK in Review
1. We’ll be running on a modified schedule today. Here’s the rundown:
FRIDAY 11/25
Short Circuit: 9a
CrossFit Group 10a, 11a, 12p
AM OG: 10-1p
OG: 5:30-8p
Next Level Weightlifting: 5p-7p
Cancelled
CrossFit Group: 6a, 7a, 8a
Starting Strength
2. Tomorrow’s 10am Yoga for Athletes and 11am Active Recovery classes are cancelled. Otherwise, we’ll be running on our regular Saturday schedule!
3. Short Circuit, a new class at CFSBK utilizing some of the best training methods to give you a great total body workout in just one hour, now has its very own home on the world wide web! We’re pleased to introduce shortcircuit.fit. Spread the word!
4. The Bulletproof Assessment Workshop goes down next Satuday, December 3rd! Go here for more info.
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Why One Neuroscientist Started Blasting His Core The Atlantic
Inside the Indiana Theme Park Where Thanksgiving Never Ends Atlas Obscura
Saturday's Programming
Front Squat
Fitness
3 x 5
Use 105% of week one's heavy 5. If last week was a grind then make a smaller jump than 5%.
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 95% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 3 and 5 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point where you can move the weight from point A to point B but can no longer do so with acceptable technique.
Post loads to comments.
Exposure 6 of 8
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Partner WOD
AMRAP 18 Minutes:
In teams of 2, partners alternate full rounds until the call of time of…
9 Box Jumps 24/20
9 Push Presses 95/65
9 Pull-Ups
Post rounds, reps, Rx, and partner to comments.
Open gym at CrossFit Prime:
FSQ 160x5x3. My depth was juuuuuuust there. I really thought I had it but the video gave me away. Really need to work on my proprioception!
Couldn't convince my husband to do the partner WOD with me so I did tabata sit-ups (80), box jumps (64), and assault bike (33 cal).
Time for AMRAP niece time! Whee!
2 days at the silent sporting club gym (largest gym on the east coast!) in Philly:
Saturdays work:
Front Squats:
5x 45
5×95
5×125
2×135
3x5x140
switched to a full hand grip last week- huge difference on my rack positioning. feels great (thanks kharpz)
WOD with imaginary friend:
11 rounds (maybe 12??)- 45 sec. rest each round
9 pushups
9 40# push-press
3 strict pullups (sideways-ish they only have handle type bars)
I hadn't done Monday's work and I was advised against dropping weights, so I did that yesterday:
press
5×45
5×60
5×70
5×75
5×80 Moved well.
throwing balls against the wall is specifically prohibited, so I subbed db snatches.
Metcon
10 rounds in 11:20
10 db snatches 25
15 sit-ups.
I hope everyone had a great Thanksgiving.
Happy Thanksgiving!!
Ran a 5k yesterday, but my time was not worth reporting. The two massive hills made it extremely challenging!! Definitely no hills like that in NYC.
Dropped in at Crossfit Acadia this morning for a super fun workout. Love that gym!!
1:00 on, 2:00 rest max power cleans in 1:00 at 65%. Did 73# 16-16-16-15-16.
5 rounds: 400m run, 12 deadlifts, 9 power cleans, 6 power cleans in 21:45. Man, running was not fun! They have a gravel track outside their gym (even THAT was hilly) but they can play music outside which helped.
Excited for the partner workout tomorrow!!
Snatch Complex up to 98#.
Broly in 7:41. Feet hurt like crazy after this- burpees with lifters were tough.
Played around with some butterfly practice and assault bike intervals after.
Wednesday OG:
10-9-8-7-6-5-4-3-2-1:Hang Power Cleans + Push Jerks (135/95#)
All ten cleans, then all ten jerks without dropping the bar. Lots of rest between each set to maintain each being unbroken. Took just over 14 min. Good test of checking in on needed rest.
First of all, BIG THANKS to Fox and Nick for coaching yesterday!!
Came to the massive 10am class.
'Broly' 12:34 Rx
I knew if I Rxed this, it would be a long one as these are all weak movements for me. Glad I pushed myself to do it though, Thanks to everyone for cheering me on at the end. And an extra thanks to Fox for making sure I didn't slow down too much on those final burpees when my quads were on fire.
Tough but fun.
Cashout with 25# DBs.
Great job Kayleigh and Charlie! And congrats to Kelly on your butterfly pull ups today!
500m row: avg ~2:30 which felt like ~80%
2 sets
Supine dead Hangs :20
Handstands :45
10 Kip swings
Scap warm ups, 4 each direction
FSQ — 3 x 5
45 x 10, 95 x 5, 125 x 3
135 x 5, 140 x 5, 140 x 4 – lost back position so didn't go for 5th
All felt so heavy today.
140# is 90% of my 1rm and a record for me for 5
5 sets
12 front rack step ups 45#, 20"
12 GHD sit ups
3 strict HSPUs, 3 kipping
Finished with assorted adductor and glute floor exercises that I used to do in Pilates that are excruciating.