Work up to a heavy set of 10.
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3 Rounds for Time:
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Koji O. and Jess P. dropped into CrossFit Heart & Beauty in Tokyo for some Snatches and Thrusters yesterday
The Look, Feel, Perform Better Challenge Winners: 3rd Place
We’re so proud of everyone who recently completed the Look, Feel, Perform Better Challenge, our 12-week collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, three women and three men stood out to us as winners, and we’ll be announcing them over the next three days. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 3rd place winners: Barbara K. and Steven N. They’ll each receive a personal training session with Coach David.
I went in to the Challenge thinking I would try to sleep more and work on Active Recovery, but I ended up succeeding most on eating more balanced macros. I have been at the same weight for a few years and had no intetest in losing weight, other than the typical 3 pounds extra from the holidays. This was my first time doing Level 2 and balancing out my macros. I was.very happy getting away with a high calorie and high fat intake thanks to 5 days at the gym each week. So reluctantly, I decided to watch my macros and then added in more effort in better timing my meals for recovery, and I’m so glad I did! It makes a difference in my recovery and how I felt. Also, since I lost close to 10 pounds, I leaned out a bit without sacrificing performance on lifts and in workouts. For my LFPB Capacity Test, I went from, 6 rounds +8 reps and 41 calories, to 7 rounds, 9 reps and 42 calories.
Look: My last weigh-in was 131 lbs, which I’m pretty sure is 10 lbs less than when I started! The weight feels good. I think focus now will shift to maintaining (and possibly gaining) as I look to build muscle. I’m seeing some more definition in arms and shoulders. My stomach still a work in progress, but I do notice an improvement in core strength.
Feel: Getting 7 hours of sleep most nights has been a godsend. I notice such a positive impact when I get a good night’s sleep. After some serious pain in my right shoulder during overhead lifts (sometime late January), I bit the bullet and went to see a chiropractor/physical therapist. Some tests showed that my thoracic spine was basically jelly, and I wasn’t recruiting those muscles properly in life (I’m desk-bound most of the day) or during workouts. Dr. Fidler helped me step up my Active Recover game over the course of a few visits. Thankfully I’m now feeling much closer to achieving good mobility in my thoracic spine. Oh, Another nice side effect of getting more rest.., I no longer feel like I MUST HAVE huge amounts of caffeine in the afternoons. I still love my coffee, but my relationship with it is changing for the better.
Perform: I can do Pull-Ups now! This was a major goal of mine, and I’m so happy to have hit this milestone. I can now do 3-5 strict pretty comfortably, and I’ve dialed in 7-10 kipping unbroken.
Overall: Gym performance is consistently better. There are off days, for sure, but I’m definitely noting progress (i.e. a new Snatch PR, graduating to heavier kettlebell, more endurance on the erg, etc.).
Congrats, Barbara and Steven! We’ll announce the 2nd-place winners tomorrow!
Nick’s Journey CrossFit Press On
50 Reasons Why Everyone Should Want More Walkable Streets Fast Company
Kate Tk says
Yeah Barbara & Steven!!!
Bench press: 45×10, 65×10, 75×10, 80×6 pffffff, 65×10
Bench pressing is weird!
WOD: 16:46 with ring rows
James A says
Awesome job Barbara & Steven!!!
6a with McRo for a little Bro workout
Bench w/Roy – 185×9.5(f10th rep) so close
WOD – 12:53 Rx
Runs kept to around 2:00
Squats not the quickest
Pullups 20, 12-8, 10-6-4
Tabata kept consistent the whole way
8T2B, 12 Push-ups, 10 lunges = 240 total reps
Ben S says
Nice job guys!
Bench 125×10 135×10 140×10.
MetCon in 17:25 Rx. Despite a weekend full of not working out and not eating well, this was probably the best my kips have ever felt. Something like 10-6-4, 8-8-4, 10-5-3-2. Runs and squats at a fairly leisurely pace.
Jaime C says
Wow, amazing progress Barbara and Steven!
6am with McDowell and Ro.
60×10, 63×10, 65×10. Can't say I've tested 10 reps before so I was hesitant to make bigger jumps, but I've learned my lesson and will increase next time.
WOD in 15:35, jumping pull ups. Running again felt pretty great, especially in this weather.
Bench Press: 85×10, 95×10, 100×9.
Didn't even attempt a last rep on the final set – just wasn't going to happen.
WOD: 17something Rx
Considered scaling the volume of pull ups, but ended up with the full 20 per round. Nice weather for running.
lady fox says
9am sesh with the hubby.
100ft e-sled walk +80#
1 rope climb (practicing efficiency on speed wrap)
10 inverted shoulder taps
10am group class.
(45×10, 75×8) 95×10, 105×10, 115×10
-that might have been a true 10rm
Wod in 15:59
-run was lovely in this weather! Squats were fast. Pull-ups in 5's the first round then more broken in rounds 2 and 3 to preserve my horribly maintained hands.
Congrats y'all. Looking good!
lady fox says
Also congrats Barbara and Steven! I was just telling Barbara the other Sunday how jacked she was looking. Well done!
Congrats, Barbara and Steven! So proud of you guys. Hard work, works!
10am class (after the stuff Jess mentioned)
200×8…total jabrone move right there. More fatigued from yesterday than I thought.
WOD in 16:07
Nice to be outside in the sunshine. Too bad it was while I was running 😉
Whit H says
Awesome work, Barbara and Steven!!
walked to the gym this morning. loving this weather.
A. 400m run, 3 min bike @ 50-55 rpm, xover symmetry activation
2 ea TGU (25#, 30#)
5 hollow ring lat row
25' HS walk
5 FSQ @ 55×1
C. Clean and Jerk
up to 125# x 1 x 7 i think
got a bit distracted in the middle, but overall decent
D. 4x, superset
SA DB BOR 35#x12 each @ 21×2
Split Squat (BWx8ea) 20#x10x1, then weighted on L only for 2 sets; @ 20×1
-L leg still has a lot of catching up to do
YAYYYYY BARBARA AND STEVEN!!! You're amazing!!
Daniel R says
Congrats Barbara and Steven!
6:30pm with MelRo.
165 x 10 on the bench press, which I thought was a 10RM, but was just a tie from a few months ago. Should have gone with 167 instead.
WOD Rx 19:00min. Rx brought to you by Stella's "I should have just Rx'ed this" post, which made me go "screw it, I'm doing all 60 pull-ups". I'm a very slow runner, and breaking up the 20 pull-ups into 4 or 5 sets slowed me down a bunch more. Had never done so much pull-up volume in a wod, so I've got that going for me.
K HarpZ says
Squeezed in tonight after a long flight and an even longer weekend. But Zomg it was a blast, so was happy to be able to get into the gym tonight.
Bench: 85×10, 95×10, 105×10
WOD: 12:59 RX
Almost lost my drawers over 14x during this run. Not really sure what the deal is with this fabric on these pants but they just didn't want to stay up! Lol. Air squats were interesting as a result. My pull-ups were sloppy and I couldn't stay organized. Not sure how I broke those up to be honest. Just got the work done. Felt amazing to get myself moving though!
CF Nola was a cool gym. It was huge. I hate to say that there wasn't much enthusiasm from the coach who ran our class, which was a little disappointing. But the workout was fun so that's all that matters.
Partner WOD w/ Kate E:
8 rounds, alternating FT:
3 bar MU
12 power snatch @ 45#
21 cal row
Forgot the time. But we did well! Able to hold the bar MU unbroken between the both of us! And practiced being really efficient and fast with the power snatches since the weight was light. Just got er done on the row.
Congrats Barbara and Steven!!
Only worked out twice a week in March but I'm back…at least until I go away next week.
Last Monday's workout done on Tuesday:
500m row and push press: 63-73-73-78-78-78
Had to do lower weights to warm up bc shoulder was cranky. Was hoping to get up to 83 but 78 was challenging.
Saturday: super scaled:
24kg Russian swings
FSQTs @ 83 first two rounds, then 73 (thanks Whit!)
FSQTs killed me bc I hadn't done them in so long. Heart rate jacked up. Also had a large knot outside my scapula which hurt while holding the bar in the front rack position. Glad I dropped down in weight.
Cluster: 63-83-93-103-108-113-118F Lauren S said my back was really arched on that last rep and I felt it. Happy with this considering I hadn't lifted or done BP shoulders in over a month.
T2B: 6 unbroken per round. Had extra time remaining but wanted to focus on stringing them together.
Pushups: 7, then 5. I had to do them on DBs the last two rounds bc my thumb was hurting
Didn't keep track of my numbers for a total
Skipped HSPUs bc of my shoulder.
Strength work: 3 Rounds
Tempo DB press: 17.5×10
Tempo ring dip x10
25 hollow rocks
WOD: 3 rounds
30 walking lunges 20# DBs
30 cal row
time cap 5 minutes, followed by a 5 minute rest
Round 1: Got about 15 cals into the row before timecap so changed rep scheme to 20-20-30 for last two rounds
Round 2: 4:41
Round 3: 4:16
SO SORE. Three workouts in 2 days after only doing 2 workouts per week the last month. Ouch.
Skipped bench because of my shoulder and was too sore to work on anything else so rowed a slow 1000m and rolled out.
Happy with this considering I'm a slow runner and my pullups aren't at full potential right now!
Snuck into 8:30 tonight. I hurt my back several times over the last couple months, so was excited to see a workout posted where I could come in and go pretty hard w/o worrying too much about it.
Bench up to 185×10 which felt heavy but fine. 10 is a lot of reps but I think I could hit 195×10.
WOD Rx in 14:25. Could have pushed the pace on air squats, but I think I needed the rest after the runs. Glad I can do the pullups at full volume now with only short rests, 5×4, 5×4, 7+7+6.
Cashout: pork belly, veggies, & beer.
Keith W says
Congrats Barb and Steven!
First time back to 7am in year.
WOD was all wheelhouse 13:47 all pull ups were sets of 5 but the very last set.
Laps were all right around 2min.
If I stayed by the front door to do the pull-ups and squats I think it would have been sub 13 for sure.
Sunday's clusters were surprisingly better than I thought with a top out at 145. The wod was rough with a ripped up hand from the pull up burpee WOD on Wed.