Cluster
Take 15 minutes to work up to a heavy Squat Clean Thruster, a.k.a. Cluster. No jerks allowed.
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Tabata Mash-Up (8 rounds each, alternating):
Toes-to-Bars
Push-Ups
Reverse Lunges
Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.
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Coach KHarpz, Ali B., Katie E., and Toni S. dropped into CrossFit NOLA this weekend!
MEET THE FARMER: CSA Event with Samples to Taste and Buy!
On Wednesday evening, Herondale Farm’s Jerry Peele will be in the house to answer your questions about his monthly meat and egg CSA, which CFSBK has been offering for many years. Grass-fed and pastured protein is his specialty, and the taste and quality of his offering is impossible to beat.
Herondale brings custom-cut beef, pork, lamb and chicken to the gym once a month in ten-, fifteen- and twenty-pound shares you can customize. There’s no more economical way to get grass-fed meat in your life! The pastured eggs, if you haven’t tried them, are incredible.
He’ll have cuts for you to buy and take home, and there will also be some samples to try.
As always, if you have questions about the CSA, contact Michele at mignyc [at] gmail.com.
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Yesterday’s Whiteboard: Front Squat Metcon
Who Has The Healthiest Hearts In The World NPR
4 Movements to Improve Your Thoracic Spine Mobility BarBend
AG
A. kipping/assisted HSPU
B. conditioning
3 rounds, 80-90% effort
30 db front rack walking lunges
30 Burpees
30 cal row
Rest 2-5 min
A minor critique, can we not call animals "protein"?
"Grass-fed and pastured protein is his specialty…"
11am Group class
Cluster:
83, 103, 113, 123, 133, 143, 153f
-153 got way out in front and I just laughed as I bailed. Didn't really feel like giving it another shot. Neck is a little wonky from my first OH Yoke carry yesterday so didn't want to push anymore here.
Tabata MashUp:
255 total reps.
-TTB in 7-9's, Pushups in 8-10's, Lunges in 12-14's.
Cluster: 83×2, 103×2, 113, 123, 128, 133, 138, 143F, 143
From what I can tell, this is 3# heavier than the last time I tested heavy thruster (August 14th for anyone else looking up), so happy to keep with the weight with the bonus clean to start it off.
WOD: 251. 6-8 T2B each time, 7-13 pushups, 14-16ish lunges each time. Music on point for this workout.
Double dipped in some Strongfit and Short Circuit yesterday. Sled pushes destroy my legs every time.
Noon class
Cluster
45-95-125-145-165-185-205-215f-215-220-225f
Basically only did the clean at 225 with zero attempt at getting it overhead. I blame Pierre, who was staring at me and making me nervous… 😉
Tabatas
240 reps
Did NOT get after it on this. Went 8/10/12 on most rounds with time to spare, and 7/11/12 on a few. Fun class.
Sunday Funday! 9am with Foxes
Cluster: 53×3, 63×2, 83×2, 88, 93×2, 98, 103, 108
Might have been a fail there at the end before 108 but didn't get to my notebook. Really liked these, and always awesome working with Jill!
Tabata: 182, 2-4 t2b per round, still a looong work in progress.
Missed Wednesday so snuck in some back squats: 45×8, 95×5, 125x3x5
All the walks in the sun afterwards.