Close-Grip Bench Press
Performance
Heavy single, then…
90% x 3 x 3
Work up to a heavy single (not a 1RM) and perform 3 x 3 based on it. These should be controlled reps with a smooth down and no bouncing off the chest. If the 90% feels easy, add a pause on the chest. Use spotters on all work sets.
Fitness
5 x 5
Perform 5 sets of 5 at a medium-heavy weight. Use spotters on all work sets.
Post loads to comments.
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For Time:
50 Deadlifts 225/155
50 Wall Balls 20/10, 14/9
50 Calorie Row
Post time and Rx to comments.
Mark G. Snatches at Friday Night Lights as Griselle O. cheers. Come out again this Friday night at 7pm to watch CFSBKers take on 17.4 in THE GAUNTLET. And check out more of Thomas H.’s great photos from this past Friday to see what’s in store!
AM CLASSES CANCELLED: (Updated Monday @7:00pm)
Due to the snow storm we’ve decided to cancel the AM block tomorrow, that means all classes before 4:30pm.
We’ll also post on Facebook, Instagram, Myspace, Friendster, live journal, Xanga or you can check our cryptic and overly emotional AIM away message for additional updates.
- SCHEDULE CHANGE: Tomorrow’s 7:30pm Pilates class with Kristin H. is cancelled.
- CrossFit Open competitors: Don’t forget to submit your scores to the Open site by 8pm tonight!
- Open Intramural Team captains: Please submit your team’s scores and averages to the spreadsheet by noon tomorrow!
Movement Clinic: Crossover Symmetry & Healthy Shoulders
What is it?
An hour-long clinic with Coach Whit focusing on shoulder function and health. We will:
- Complete brief flexibility and mobility testing.
- Learn how to use the Crossover Symmetry apparatus through a series of exercises sequenced to address posture, scapula positional stability, rotator cuff function, and motor programming.
- Briefly discuss and practice other simple ways to prepare, warm-up, and recover the shoulders.
The goal of this clinic is not to simply give you a fish, but rather to teach you how to fish… except here the fishing poll is a set of resistance bands and the fish are your badass, strong, supple shoulders! Woohoo! You’ll walk away with concrete ways to approach your own shoulder health and function, whether it’s before/after group class, as a part of your warm-ups in class, or during OG.
When?
Choose one of the following dates to attend:
- Sunday, March 26 at 9am
- Wednesday, March 29 @ 7:30pm
Who?
Anyone can attend. The clinic is $20 for members and $25 for non-members. Each session listed above will be capped at 9 people to allow for individual attention. Sign up for either clinic, but not both, as it will be the same content.
Where?
The clinic sessions will be held in 608 Degraw.
Anything else?
Please bring your logbook or other tracking method to take notes on what we do.
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Steph Curry Literary Sees the World Differently Than You Do NY Mag
Why Is Itching So Contagious? Smithsonian
Finally got around to 17.3 after a long week of travel and a cold
80 reps with a tiebreak of 7:21. This was about where I thought I'd get. Was hoping to get a rep or two at 185, but it felt pretty heavy after all the work before it.
I promise I will Strong Fit again once I get my back right! Can't deal with the flexion now . . .
6am'er (ok 6:05am'er since he's always 5 minutes late) powerhouse Dan G is moving to sunny California. Come have a drink with him tonight at Lavender Lake at 7 p.m. Come and console the rest of us 6am'ers who are distraught that he is leaving us. Have a drink or two and you'll still make it home before the blizzard of 2017 begins. Tryouts for the available 6am'er slot start on Thursday morning. Buy in are bad hips, the ability to muscle snatch heavier than you can power snatch, and ordering two breakfasts one of which you must share with the rest of us.
Close-Grip Bench Press: Worked up to 120 for a single, then 110 x 3 x 3.
WOD: 7:18 Rx. Deadlifts: 25-10-8-7. Wallballs: 20-10-10-10. This part of the open workout was my wheelhouse. On track with my time from last year (7:50something with the 55s). No blacking out this time around and just crawling off the erg, so small victories.
Also, see Joy's comment above. Pretty accurate description of what we will be missing from 6 AM.
All 6am tryouts must be performed in 10 year old black basketball sneakers.
WEATHER ADVISORY (Updated Monday @1:00pm)
We're watching the weather closely and are tentatively planning on maintaining our normal schedule tomorrow. Make sure to check back in before coming tomorrow in case we decide to cancel classes. We'll also post on Facebook, Instagram, Myspace, Friendster or you can check out AOL Messenger away message.
I still miss Friendster! Those were the days…
Omg away messages. Remember when everyone decorated them?
What about Xanga?
Thanks guys. I can feel the love! This is love, right?
I appreciate that we picked the best day of the year to be drinking. If there is anything I've learned in 15 years in NYC, its that bars are the best places to weather storms.
We'll also keep our livejournal up to date with the most recent happenings.
17.3 today
Last Thursday I strained my shoulder snatching so Ive been resting and rehabbing it so that hopefully I could put up some kind of score for 17.3 while not being stupid. Took a couple days of complete rest and AR. Started working ROM on Saturday then did some active ROM work on Sunday and today. Felt about 85% coming into the workout, listened to my body and avoided any pain whatsoever. Made sure every rep was perfect and didn't push the intensity so that I could have total confidence in every rep.
47 Reps as Rx'd (4 snatches at 135)
Happy with that given the circumstanced, should be completely recovered for 17.4.
Great energy today at 1pm!
Redo of 17.3 today
Timed out at 8 minutes with 2 snatches to go at 135 on Friday. Figured I could find another 20 seconds or so to move on. Got them done at 7:57 (phew!) and proceeded to do 8 sloooow pull ups and a few bleh attempts at 185. Took an attempt at about 11:40 and missed it, figured I was done. Mr Myers didn't think so and yelled to get back on the bar. Made 1 rep at 11:58!
Stoked with the one at 185. This was a fun one.
17.3 (make up post from Saturday!)
Ongoing neck saga! Small re-tweak on Tuesday had me in pain again. Spent most of the week with rest, a heating pad, and then trying to keep some conditioning up before seeing what we got for 17.3.
Felt about 90% going into it on Saturday, but the best way I can describe it is very iffy/edgy while warming up — feels like almost anything could make it go out again.
Lots of body temp warm up and general movement prep, soft tissue work, bb drills. Warmed up Snatch with TNG @ 65, a few singles at 95, then 105, 115. Felt pretty sharp, but can't seem to get full extension in set-up position, so that feels off.
17.3: 80 Reps RX'd with 7:20 tie-break
-PUs in 3's through the 6's, 65# snatches unbroken.
-PUs in 3's and 2's through the 7's, 95# snatches all singles. Calm pace, minimal rest. Felt a bit jacked up by about the 3 min mark so made sure to breathe and slow my mind down.
-Was happy with my tie-break time and then I think I did singles to get through the 8 CTB at an easy pace. Hit one snatch at 115# in hopes that would ease me into 135#… but no dice.
Had four attempts. I think I was "under" three of them, but I was dropping and not really staying connected to the bar in any capacity so wasn't receiving it. Would've been awesome to PR by a few pounds at the end of that workout, but I knew it was a tall order.
-Awesome to hit this alongside Steph and KHarpz, even though I wasn't paying attention to them at all! Needed a successful heavy lift after all those fails, so managed to hit 125# before leaving the gym.
Neck was very unhappy with me afterward and through Saturday evening, but it's feeling better now after more rest, heat, and light movement
MON:
A. 3x: 1:00 row, 5 inchworm/yoga push up, 8 ea side supine DB stability work… I don't know what to call what I'm doing. It's sort of the beginning of a turkish get-up but not really. I should ask David.
B1. 4" deficit front rack rvrs lunges
45x6ea
65x6ea
85x8ea x4
B2. Strict TTB : 5×5 @ 21×1
C. Judging folks on 17.3 — such great energy in the gym and some really exciting buzzer-beaters this time around!!!!
Also SO MANY GOOD SNATCH FACES on that flickr account right now!!! hahahaha!
can't wait til @KHarpz releases some of her go-pro footage… 😉
Did 17.3 last night trying to give my rib as much rest as it could get.
The 135s just won't stick as I figured. Oh well…
Put my frustration and rage into almost PRing my Clean worked a few big jups up to hit 185 and did a bunch of drop sets down
2 at 175 4 at 165 6 at 155 9 at 145 and 12 at 135
Todays bench work I think I could have gone heavier but the 5X5 and last nights work made me go conservative.
the 50 DLs at 185 was just about the right place for speed/difficulty the thrusters with 20# dumbbells blew but the row was not so crippling.
10:58
I'll make a YouTube video just for you @whit H : )
Not sure about the above, but not me!
Who's posting from the gym?
AM CLASSES CANCELLED: (Updated Monday @7:00pm)
Due to the snow storm we've decided to cancel the AM block tomorrow, that means all classes before 4:30pm.
We'll also post on Facebook, Instagram, Myspace, Friendster, live journal, Xanga or you can check our cryptic and overly emotional AIM away message for additional updates.
Today's workout warrants an angsty away message.
5:30 w/Ro & DO
Fitness close-grip bench press:
85 x 5
75 x 5
80 x 5
Based my opening set on the last day we did conventional bench press and I guess I was way off. It was pretty bumpy and my elbows were everywhere. Settled into the next two sets & stopped there.
WOD: 11:35ish at 115#
Crap performance all around. Ro rightly called out my form totally schlumping & falling apart in the last set of DLs. Wallballs & row were slow. Felt wobbly & didn't dig in on any of it. Going to catch up on some sleep at get back into LFPB habits I've fallen off on at bit.
I did appreciate the badassery that was Charlie hitting the rower as I had just gotten started on the wallballs.
CGBP: 105# PR for bench! Ro watched. It was, um, EASY! I.Love.Close.Grip.
3×3 at 95
WOD: 10:14? 125# DL in 5 sets of 10. Weren't enough 14# wallballs, so I decided to give my 14# to stella and go lighter. It was frustrating– I think it was harder to stay stable with a light wall ball! Row took forever, ugh. More good tips from Ro about how to row. Maybe someday I'll get it.
Man, sad AM classes are cancelled, but glad everybody gets to sleep in!
Dear MGMT,
Will there be any open gym hours tomorrow if the gym opens later?
much love!
Bethany
ahhhh whoa good thing I checked the blog before going to bed! I was thinking I would try to struggle to 7 AM tomorrow!
I was a casualty of Daylight Saving Time (which should be called Standard Time, really, now that we spend more of the year in DST than in EST #pedantic) — just could not bring myself to get out of bed when it was so damn dark. On the other hand, I got out of work early, so I came to my first-ever 5:30 class!
Did 135 for close grip bench single, I think I was too conservative thinking about what the difference between close grip and regular grip would be. Then 120x3x3, no problem.
WOD in 9:31 Rx. This was flat-out awful and once I was done I flopped to the side of my erg with my left foot still stuck in the foot rest. :S
This workout was really fun. 7:38 overall time, 135# for the deadlifts broken into 15-15-10-10, 14lbs on the wall ball broken into 15-15-10-10.