Video of the Week: Laurie Nelson’s story of starting CrossFit in her 60s is a great one. It’s also yet another reminder that CrossFit is for everyone. Do you know someone over 55 who might benefit from training at CFSBK? Of course you do! So send them to check out our Fit 55+ class, which just launched this week!
1. Join Coach Fox for the second Look, Feel, Perform Better Info Session, “Nutrient Timing Simplified,” this Sunday, January 22nd at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture. See the event page for more details.
2. Also this Sunday: the next Iron Maidens Lift’n’Learn session starts at at 2pm! The session will focus on practicing the powerlifting commands used at Iron Maidens, followed by a discussion about fundraising. Danae M. will be providing information about Grace Outreach students, how the Stay Strong Scholarship fund has worked over this past year, and our goals for keeping it going in 2017. Superstar fundraisers Bethany Erskine, Christina LaBrie, and Halston Bruce will be talking about how they raised so much money to support our scholarship students.
3. Another new class, Strong Fit meets tomorrow at 8am! Strong Fit will stimulate different energy systems/intensities, and include objects not normally seen in group class: the yoke, axle, sandbags, handles, ropes, and sleds. See the program page for more details.
4. On Wednesday, we introduced you to Front Desker and new CrossFit Kids coach Lynsey R.! We’ll continute to post profiles of our wonderful coaches as we update the Coaching Staff page.
5. The CFSBK Community Potluck is just over a week away, and we want you and your whole family to come! This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together. Details are in yesterday’s post.
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Pressure vs. Balance in the Snatch & Clean Pull Catalyst Athletics
How I Got My Attention Back Back Channel
Saturday's Programming
Back Squat / Front Squat
BSQ
2 x 10
FSQ
2 x 10
Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate.
Post loads to comments.
Exposure 5 of 8
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For Time:
27-21-15-9 Reps
Calories Rowed
Push Presses 115/75
The Push Press comes off of floor. The load should be light-medium, and unbroken on the fast end.
Post time and Rx to comments.
7 AM squatting w/McD
BSQ 145x10x2
FSQ 120x10x2
This strength portion brought to you by the number 10 and the letters Y, U, and K.
Not even going to post my time for the WOD since I guess I was push jerking most of the time 🙁 I somehow misheard McDowell's "don't push jerk it" as him telling me I was resting too much. Dangit.
6am McBrett
BSQ – 160 x 10 x 2
FSQ – 140 x 10 x 2
Backs feeling good. Fronts were tough. Lower back has been no bueno the past week and thinking this contributed. Lotta focus on bracing.
Metcon @ 95# – sub-13:00
I forget if I was 11:– or 12:– so…yeah. Very slow on the rows and tried to blast through the presses. Round of 15 was the hardest. Would not like to do this @ 115#.
7 am McDowell
BSQ 135×10
FSQ 125×10
Honestly, loving these sets of 10.
Metcon @95# in 11:33. 27 and 21 in sets of 3, 15 in 2, held on to the 9 for one. Pleased with how steady this felt, was very deliberate in how much legs I used in the push press. Will try and go heavier than 95# next push press metcon.
6am with B.Rett
BSQ – 195x10x2
FSQ – 175x10x2
Everything still moving good. Add another 10#'s next week
WOD – 9:27 Rx
Urg I tried to keep at 1cal a pull nice and slow. This is definitely a push press workout and doing that first round unbroken would be insane
13-8-7, 11-6-4, 8-5-2, 5-4
6am with Brett
BSQ – 215x10x2
FSQ – 185x10x2
Back squats much easier than front squats.
WOD – 10:45 Rx
Kept the rowing slow and got a cal per pull. Probably a bit too slow. Push press went away quickly. Potentially a few push jerks in there, but I tried to keep them honest.
11-9-8, 8-5-4-4, 7-5-3, 6-3
6am McBrett
BSQ – 215 x 10 x 2
FSQ – 205 x 10 x 2
It takes me until sometime in the first front squat to warm up but this moved okay this week.
Metcon: 9:10 Rx
Woof, this was tough. For the Row I tried to stay slightly behind SteveH and ahead of JamesA, what I call my Comfort Zone for rowing. 🙂 Did the push-press unbroken with pauses at the top for the round of 28, then did 11/5/5, then i don't remember my splits in the rest.
FREAKY FRIDAY! Getting pumped up for a trek down to DC tomorrow to MARCH! My legs will probably be super sore, so it'll be great recovery movement 😉
7AM:
4 x 500m row @ 2:03 pace
Rest 2:15 between segments.
Not a lot of oomph this morning; not used to training at this time (and no food/fuel).
15 minutes movement, mobility, etc.
10:30AM
A. BB drillz, crossover symmetry, tempo FSQ 55×1
B. Clean and Jerk (kilos)
45×2, 50×2, 55, 58, 60
63, 65, 68, 70, 73, 75kg FAIL
I actually think 75kg/165# would've been a PR for a clean (full). I've power cleaned that before, but am much better at accelerating the bar up than I am at staying tight at the bottom of the squat and standing it up. womp womp. Staying over the bar better, mid-foot, not rocking back. Jerks felt solid but could be a bit snappier at the heavier weights.
Haven't gone heavy on non-power cleans in quite a long time, so was very happy with how put together this felt. My legs are feeling good, just gotta keep doing the strength work…
C1. 4" deficit front rack rvrs lunge
85x10each x 4 sets L / 3 sets R
C2. SA DB Press
4×8 each side @ 35#
D. Open WOD 14.2 / 15.2
0:00-3:00
2 rounds:
10 OHS
10 CTB Pull Ups
3:00-6:00
2 rounds:
12 OHS
12 CTB Pull Ups
6:00-9:00
2 rounds:
14 OHS
14 CTB Pull Ups
…etc. etc.
Score: 134 reps (10 pull-ups shy of clearing the round of 14's)
I did this in 2014 and got 74 reps. In 2015 got 76 reps. So this is some solid improvement!
Tried for butterfly at the beginning and it was a bit messy. Started with 4's, 3's. In the round of 12's just went to regular kip, mostly quick doubles. This probably would've been a better strategy from the start, honestly. Finished the 2 rounds of 10 at 2:00. Might have been better to break up pull-ups more and keep a little steadier pace throughout. Finished rounds of 12 at 5:38. OHS unbroken except last 14: 8-6.
Decided to do (half of) what McDowell's metcon was for the day
For Time
60 Calorie Row (~900-1000cal/min)
50 Box Jumps 24" (no real breaks)
40 Handstand Push Ups (5-5-5-5-5-3-3-3-3-3)
30 C2B Pull Ups (5-5-5-5-3-3-2-2)
20 Thrusters 135 (4-4-4-4-4)
10 Ring Muscle Ups (2-2-2-2-2)
20:56
McD rested 10 minutes and did it again after 10 minutes rest…I didn't 🙂
6am with Rex
HBBS 190 x 10, 190 x 6. Hip spasmed during the second set. Felt pretty sore and misaligned this morning so in retrospect not surprised this happened. Rolled it out a bit and it felt better so decided to go ahead with the WOD.
11:35 at 95#. Want to say my time is reflective of holding back but that likely isn't factual. Don't think I could do this at 115#. Broke up the push presses a lot.
10 AM with McBrett doing Thursday's work.
83/88/93/98/103 on the clean and jerks. felt good moving up.
30" box and 20/12-ish on the wall balls. Once I had the rhythm on the wall balls
this was fun.
every set of the tabata was 11 reps- 24kg bell.
OG
Recovery Bench 5 reps with a pause on each 65,75,85
Weighted push-ups, matador dips, chin ups
Knee was bothering me again (I'm officially not doing cycling classes anymore- they totally aggravate my bad knee) so I just did 10 attempts at max unbroken double Unders to get my heart rate up.
Best set was 67 and worst was 7. Most were around 60 which felt pretty solid.