Come out to the gym at 7pm tonight, when we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning | Photo by Thomas H.
1. On Monday, we announced the new Crossover Symmetry & Healthy Shoulders clinic with Coach Whit. It’s already sold out, but stay tuned to the blog for future clinics and other special class offerings.
2. We are now offering another Diapers & Dumbbells class on Fridays at 11am! See the program page for more details.
3. Pierre D. kicked some ass at the the USA Weightlifting National Masters competition. He hit a 90kg Snatch and a 111kg Clean and Jerk for a total of 201kgs, which is a PR. Congrats, Pierre!
4. As the Open rolls into 17.4, we brought you the gym’s top-5 ranked women and men on Wednesday. Go here to see the entire affiliate leaderboard!
5. Yesterday we recapped Week 3 of the CFSBK Open Intramural Team Competition. Some key terms: PEDs, PEZ, Alternative Math, Alternative Reps, bars, Bonds, and spreadsheets. Read the whole recap to find out what it all means!
6. SCHEDULE CHANGE: Strong Fit has been moved to Sundays at 8am for the duration of the Open.
7. The final Look, Feel, Perform Better Challenge Info Session and Q&A is this Sunday, March 19th at 12:00pm in the Annex. All participants, no matter where you’re at with successes and failures of the challenge, are invited to attend the final meeting of this year’s Challenge. We’ll talk briefly about what to do after 12 weeks of dieting and what to do next, followed by an open Q&A.
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Yesterday’s Whiteboard: Tabata Mash-Up | Power Snatch
Breaking the Two-Hour Marathon Barrier NY Times
What Should I Eat Before an Open Workout? BarBend
Open Workout 17.4
AMRAP 13 Minutes:
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Handstand Push-Ups
Rx'd Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Rx'd Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Scaled Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Be sure to review the movement standards, especially for the HSPU and Push Ups. Remember to record all tiebreaker times.
https://project6-drupal.s3.amazonaws.com/scorecard_open2017_4-12snjwue771203baxqowpdby634.pdf
Post rounds, reps, and Rx to comments.
6am with Nick and McDowell-
17.4, scaled, 205 rounds.
-Moved through deadlifts with sets of 15's and 10's.
-Surprised myself with newfound energy during Wall Balls in sets of of 35, 10, 10.
-At the start of the row, I think my throat was dry from breathing so heavily that I got a mild taste of blood in my coughs. Has anyone had this happen before? From there, the row went on f o r e v e r. -Thought I could make it through the push-ups, but when I got to the floor there was so energy or strength to be found 🙁
10 AM with Brett and McDowell.
This was an obvious choice for a repeat workout and it was great to have the practice from Monday as a guide.
225 is 90% of my 1 RM deadlift, so scaling seemed the only option-
135#, 10# ball, 9 foot target and hand release pushups.
I finished 223 reps, so 3 deadlifts into round 5.
Broke up the dl's in fives- much better than Monday- kept moving and didn't wear out.
Wallballs in 16/15/13/11. 2 no reps for starting too high.
Off the rower at 8:40- the pushups were brutal. started with fives and ended with singles.
Wiped out. Didn't do this last year, so no way to compare, but very happy with the execution of the plan. Great encouragement from Bob (judge) to get back to the DL's- huge help.
CFSBK–Midwest
BSQ w/2second pause at the bottom–no bounce: 45×3, 75×3, 95×5, 115×5, 125×5
FSQ w/2second pause at the bottom–no bounce: 45×3. 65×3, 85×3, 95×3, 105×3
30 single-unders, 15 hanging knee raises, 5 hang cleans @75# every 5 mins. for 25 mins.
359 calories burned, max heart rate 156, avg. heart rate 119
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(Those are two different positions, by the way)
Thanks!
17.4 at 10 AM, with the indomitable Bob S right in front of me to inspire me to go faster. Not that I did go any faster than I did on Monday — I was still feeling pretty lit up from Monday's and Tuesday's high volume work!
165 reps Rx, tiebreak 11:09. I tried to get a HSPU, I really did. I think I really just need to spend a LOT of time practicing negatives because I freak the hell out when I'm like halfway to the floor and I fall out of the handstand.
This is not one that I think is repeatable. (The other three I think I could have done twice if I were ambitious enough to do so, which I am totally not.) At least, not without more days to let my legs recover than I have until the score submission deadline.