Back Squat / Front Squat
Back Squat:
2 x 10
Front Squat:
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 the floor. The load should be medium-light and unbroken on the fast end.
Post time and Rx to comments.
Coach JB walks a group class through a metcon | Photo by Thomas H.
Tomorrow! The Look, Feel, Perform Better Info Session: Nutrient Timing Simplified
Does nutrient timing matter? In a word, yes. While it’s not the most important part of your nutrition, eating whole foods in the correct quantities is. If you have that part covered pretty well, then you can benefit from spacing out your macros based on your activity level from meal to meal and day to day. Also, we’re 2 weeks in! We’ll discuss taking an honest look at how you’re progressing toward your goals and what adjustments to make so you can meet them. Join Coach Fox tomorrow at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture.
Also Tomorrow! Join Us for the Next Iron Maiden’s Lift n’ Learn Session
All IM competitors and IM curious are welcome!
January 22, 2017
2-4pm
Practicing the Commands and the Iron Maidens Stay Strong Scholarship
BYOProgram and plan to focus on practicing the judges’ commands for all three lifts at Iron Maidens. We’ll run through Squat, Bench Press and Deadlift to make sure you feel confident about following the rules during the meet.
At this final Lift’n’Learn before Iron Maidens, we’ll be discussing tips and techniques for raising money for the 2nd Annual Stay Strong Scholarship.
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.
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Yesterday’s Whiteboard: Rest Day
The Secret to Pull-Ups CrossFit Journal
The Psychological Importance of Joining a March This Weekend NY Mag
STRONG FIT!! PUT AN ALLCAPS IN MY A** THIS MORNING.
Coach JB gave great tips today to tweak my row and front squat, which I'm still struggling a lot with. (When does the wrist position stop feeling super weird?!)
Got 13:45 doing 35lb push press and found counting them backward (20 left, 19 left, 18 left,…) helped me push through.
Fun morning coaching a large group for STRONG FIT at 8am, Short Circuit at 9am, then AR at 11.
Snuck the 10am class in there
BSQ
226x10x2
FSQ
187x10x2
These are starting to get tough, especially the front squats.
WOD Rx'd in 12:00
Late night with a "few" drinks did not help me out here.
Row: Held about a 1000 cal split on the 27 and then fell to 900-ish.
Push Press: 12/9/6, 12/9, 9/6, 9
Rested too long each time I put the barbell down.
STRONGFIT!!!
Enjoyed getting heavy with the yoak (up to a 335, I believe), though I apparently look like I'm doing a drunken stumble. Things to work on. Great morning.
Bench Press: 110 x 3 x 3, 115 x 3 x 3
All except for the last set with a pause.
Jumped in for today's WOD: 9:12 Rx
Rows steady throughout, pushing the pace a bit but not too hard. Broke up the push press quite a bit with short rest: 10-9-8, 8-5-4-4, 6-5-4, 5-4. Arms were just done at this point.
Yesterday:
LBBS: 210 x 6 x 6.
Assault Bike: 15 sec on/15 sec rest for 10 minutes. 104 calories.
Strong Fit sounds really fun – a late night prevented me from making it today but hoping to make it next week.
11am with JB and KHarpz
BS/FS at 205/175 – FS got a little tough towards the end. Got off to a slow start and could have used a little more rest between sets at the end.
Metcon in 7:58 – Broke the PP up 20-7, 8-7-6, 6-5-4, 6-3 with just a little rest. Could barely hold my arms straight biking home. Row was between 1300 and 1400 calories.
CFSBK–Midwest
WU: 750m row, D-ROMs, 7 pushups/10 squats (3 rounds)
FSQ: 45×3, 75×3, 105×10, 95×10 (1st 10 felt terrible, went down #10)
BSQ: 116×10, 127×10
27/21/15/9
Calorie Row
Push Press @ #55
10:14* Henry (almost 4) was put in charge of the stopwatch–the temptation to fiddle with it was too great, so this may or may not be the accurate time.
Strong fit was awesome!!! It really took me out of my comfort zone.
-Did a yoke walk (195#!) and went up to 215# I think! It's the weirdest object, was kind of intimidating, but is definitely working things I don't normally work on.
-fun circuits of farmers carries and some dumbbell work.
-great times! Try it!!!
Short circuit after for a little body weight burn! Also super fun and with a special appearance from Bizarro Brett!
Went to 10am class after. Had to get those squats in!
HBBS: 110 10×2
FSQ: 100 10×2
JB was concerned about the amount of volume I did today in regards to overtraining. I skipped the wod. I am kind of confused about this topic; there's a lot of varying info out there! Is there an article someone recommends? For example, on the RP group online, crossfit counts as a light training day. They have eating templates for people who work out moderately hard and very hard– based on volume– so why can't I do three very different classes in one day as long as I am recovering with rest days and eating appropriately? I also see what the comp class does volume wise as well as what coaches who post on the blog do. The volume I did today seems comparable to those things– I'm interested in trying to get to a new level. On weekends when I have time, I'd love to take advantage of these classes! If I continue doing one crossfit class 5 days a week will I ever be able to get close to to the level of other non-coaches (*coughkayleigh*)!? I also recognize when my body doesn't feel up to it, too! Any advice on the subject would be helpful!!
@allie – sounds like you've got the right take on it. Under recovering is more likely for most people than over training. Eat, hydrate, sleep, and relax enough and you'll likely recover just fine. If you're enjoying life and feeling good then do you! One thing to consider though is that some of the stuff you see posted on here isn't done consecutively, but rather with breaks and meals in between. That's how many of the staff fit in their training.
Thanks, Fox!!