Sara G. lookin’ real tough at Fight Gone Bad 2016 | Photo by Joel W.
Sara G. on the Look, Feel, Perform Better Challenge
For the past few weeks, we’ve been bringing you updates on this year’s Look, Feel, Perform Better Challenge participants to let you know how they’re handling the, well, challenges of major and minor lifestyle changes. Sara posted the comment below to the LFPB Facebook group over the weekend. We liked it so much that we’re reposting it here with her permission. Enjoy!
Friends! I had a helpful chat with Mo [one of the winners of last year’s Challenge] last night that I’ll call, “Managing Expectations and Celebrating Accomplishments.” I’m grateful for his insight. Maybe you, too, wonder or doubt whether you are succeeding. Perhaps my expectations are unrealistic and my definition of success is skewed… familiar burdens. I need to focus on the “B” in LFPB; it’s about getting better, not getting “perfect.”
To my dismay, that snug skirt hasn’t gotten any less snug. My eating has been healthy and clean, with occasional indulgences. I am drinking less, and that’s an achievement. Give away the skirt or significantly cut calories? Is the deprivation worth it? Warranted?
I upped my class attendance from 3 to 5 times per week in January and that has made a difference in strength and stamina. It’s not that I have made huge jumps in weight, but as Mo encouraged, I should focus on any progress as a win, whether it’s one unassisted Pull-Up or not hyperventilating after a 400m run. I am proud of myself for doing the Open to push myself and to get out of my comfort zone (not that CrossFit is remotely in my comfort zone).
Thanks to Mo, I will try to celebrate improvements and stop letting perfect be the enemy of better and hope you’ll find it encouraging to do the same.
We’re pulling for Sara and all of the other LFPB participants as they enter the homestretch! Keep up the great work, gang!
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Yesterday’s Whiteboard: Handstand Push-Ups | Dumbbell Snatches, Burpees
The Do’s and Don’t of Assistance Training BarBend
9 of the Strangest and Loveliest Dioramas You’ll Ever See Atlas Obscura
Wednesday's Programming
Back Squat
Performance
5-3-1
Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing. Use spotters on all work sets.
Fitness
3 x 5 Warm up and perform 3 sets of 5 reps at the same load. Each set should be challenging but doable.
Post loads to comments.
Exposure 3 of 8
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EMOM x 12 (4ea):
1) 16/12 Calorie Row
2) 10 DB Thrusters
3) 10 Chest to Bar Pull-Ups
Go medium hard on the Rows and aim for unbroken on the Thrusters and C2Bs. Rx the dumbbells at 45% of your bodyweight (between the 2 dumbbells). Scale C2B to Regular Pull Ups or Jumping Pull Ups as needed.
Post work to comments.
AG
A1.
Rope Climb
3×2-4 ascents
A2.
Box Jump
3 attempts to get to a max height
B.
4 Rounds
15 toes to bar
15 wall ball
30 double unders
6a with B.Rett and some 90s throwback jams
BSQ 255×5, 275×3, 295(f)
I think between 17.2 last night and the flu I needed to back off
Metcon – the row was the worse part
Thrusters were fine and C2B did the first 2 rounds unbroken, then 6-4, 5-3-2. Shoulders are smoked from BMUs
I really hope Castro stops with the dumbbells
Humbling squat session this morning (I blame the remains of the previously mentioned flu).
LBBS: 210 x 5, 232 x 2, 243 x 1
Everything just felt uneven. Racked after 2 during the triple because it just didn't feel right. The single stopped halfway up for a good long pause where I contemplated life for a bit before actually standing it up. Working in kilos also added a little challenge.
WOD: This was tough. There was no rest with long transitions. Thrusters with 30# DBs and scaled the pull ups back to 5 C2B.
Took a couple of days off after 17.2 left me with a strained…abdominal muscle? I think? Or maybe it's my PSOAS, it's hard to tell.
Came in to squat today and was paired with Dan (my squat buddy of late in 7 AM class) and Leo (my squat buddy from Strength Cycle last year). This led to half an hour's worth of pretending that we were in an awkward my-boyfriend-is-meeting-my-ex-boyfriend situation. Tee hee!
180×5, 200×3, 215×1. All of this felt so freakin' heavy. I really can't wait until we're consistently squatting twice a week again.
Did the EMOM work with regular kipping pullups, which kinda fell apart on me in the third round.
Will be sad to miss AG tonight but I think more toes to bar are a bad idea at the moment.
Hey CFSBK Photogs:
I have a friend who runs a fitness/lifestyle company (http://asweatlife.com/) that's doing an event at Tone House in the city on 3/11 from 330-520PM. She's looking for a photographer for the event, will use the photos for online and social and will fully credit the photographer. Figured I'd see if my favorite snapanistas were interested!
Interested? Give me a shout at noah@crossfitlumos.com and I will connect you.
Miss all you fools!
A. 3x:
1:00 row ~2:00-2:05
xover symmetry
1ea TGU @ 25, 30 with :02 pause each stage
B. 3x:
1-arm high pull 3×8 @ 40
3 tempo FSQ @ 55×1
C.
BSQ 2×3 @ 175 (45×5, 95×5, 135×4, 155×2, 165×1)
FSQ 2×3 @ 145
superset with… arnold press 4×8 @ 25#
except that on set 2 of arnold press my m*therf*ckingg*ddamn neck tweaked out again. this time on the L side. called it quits, tried to release it a bit with a lax ball, and went home to use some heat and try to relax.
frustrated, angry, sad, and confused. I don't know how I can do 26 bar muscle ups under cardio stress and be totally fine and pain-free and then come in (with 9 hours of sleep), do a bit of controlled strength work with proper movement prep, and be over the line again.
@whit H NO. no. nO. NO. : (
Aw Whit, so sorry to hear it. 🙁
Loves reading Sarah's write-up, progress can be slow and sometimes non-linear, but our achievements are a cumulation of our habits, keep stacking those positive behaviors up and over time you'll be surprised with what's possible!
Also just wanted to note that it's been great seeing Sarah's progress from day 1 teaching her intro class to today. Always a warm face to run into at the gym!
Hi All,
Big announcement: I'm moving to Brazil. Which means I'm looking for someone to take over my lease and am selling a lot of furniture. If you know of anyone looking for a place, please share this link: https://newyork.craigslist.org/brk/roo/6024272188.html
Selling a queen-sized bed frame and mattress:
http://www.westelm.com/products/stria-bed-set-g287/
And matching drawers and night stand:
http://www.westelm.com/products/stria-3-drawer-dresser-g290/
http://www.westelm.com/products/stria-nightstand-g289/
Would appreciate y'all sharing with anyone who might be interested. Will be really sad to say goodbye to CFSBK. Was running the warmup the other day and realized I'll probably not find another community and gym as great as South Brooklyn. Thank you all for the great times!
Trevor
Yeah Sara! Great post & nice to do the WOD alongside her today.
5:30 doing Monday w/Jeremy
Did a few HSPUs from 2 abmats and then did 3×3 negatives to 1 mat + 10# plate. Kept collapsing on the last few inches. More practice.
"Groundhog Day horror show" WOD: 9:34 RX at 35#
Too slow through the middle rounds so I really tried to keep my head down and get through the last set of burpees without losing time. Felt good. Thanks to Jeremy for appeasing my desperate request for music after two rounds of only the sound of my own haggard breathing.
Love this, sarah! Great advice and reminder. Thanks for the inspiration.
Beating oneself up/ self-loathing/feeling discouraged is the opposite of productive! Read a quote on Instagram today from @RP strength that resonated with me on that same note:
https://instagram.com/p/BRWFqWOgt8E/
"You've been criticizing yourself for years and it hasn't work. Try approving yourself and see what happens".
Monday: defecit HSPUs to 45# plate. Couldn't get any further. :/
Wod: 25# db in 7:22 Lungs were on fire! I guess the burpees slowed down in round 3– so amazed by people who did 7:00 or under.
Fun Ag! Scaled some of the TTB in rounds 2/3 of our workout, but felt pretty good about 3 rounds unbroken wallballs and some solid streaks of double unders!
CFSBK–Midwest
WU: 500m row, DROMs, #2×2… that's warm-up #2 for those of you with vivid imaginations.
EMOM 12 minutes Clean and Jerk: 65, 70, 75, 80, 85, 90, 95, 100, 105, 110, 110, 116, 121
Stayed at 110 for a second try because my mind wasn't right for the first one and there was an ugly press-out on the jerk. The last three went well.
No metcon today. Still have a pretty wicked cold.