Tempo (31X1) Front Squat
Work up to a heavy double Tempo Front Squat.
Post loads to comments.
AMRAP 9 Minutes:
3-6-9-12-15-18…add 3 reps per round
Box Jumps 24/20″
The barbell weight should be on the medium-heavy side for you and unbroken through the 9s, at least, on the fast end. The Box Jumps are Rx’d as a two-foot take off. Step-Ups are scaled.
Post rounds, reps, and Rx to comments.
The Look, Feel, Perform Better Challenge Winners: 1st Place
We’re so proud of everyone who recently completed the Look, Feel, Perform Better Challenge, our 12-week collective kickstart 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’ve been annoucing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Monday we announced the 3rd-place winners and yesterday we brought you the 2nd-place winners. Today we’re pleased to announce the 1st place winners: Steph M. and Andrew S. This power couple really committed to changing some habits and reaped the rewards! They’ll each receive a free month of Unlimited Training at CFSBK.
“I can’t believe I thought I was living a normal life in 2016. I almost didn’t even do the Challenge because I didn’t think I was THAT bad. Then when I decided to do it, I got nervous that I wouldn’t be able to commit and maintain changes. Three months is a long time! And I really liked my Stacy’s pita chips. The first two weeks or so required mental strength and left some tummy growls at bedtime for dessert. After that it was smooth sailing – feeling amazing, pants fitting comfortably, performing like the ‘old’ me (2015 Steph) at the gym. I even dropped a weight class for Iron Maidens! I initially signed up for a higher one than I ended up weighing in at. I also didn’t want to do the Open this year because I knew my (aerobic) performance had been declining, but by the time the workouts rolled around my body was already adapting to a better lifestyle and I’m really proud of the workouts I posted. TBH, Andrew and I had some really good laughs comparing our before and after photos. Who were those people?!”
“I’ve seen a huge improvement in my workouts and energy levels. I have seen small changes in my body as well. The Capacity Test was originally 8 rounds, 9 reps, and 57 calories. The latest score was 10 rounds, 16 reps, and 63 calories. A big improvement. I remember struggling extremely hard on the Push-Ups, but they were not much of an issue the second time. I also recently had a 15lb PR on my Hang Snatch at 185. Lets keep it going baby.”
A Final Note from Coach Fox
“I couldn’t be prouder of all of the LFPBers who chose to get a little bit outside of their comfort zone and work hard and honest at being better versions of themselves these past three months. So many of you did so well and developed what are hopefully some healthy habits you can maintain for a lifetime. The ebb and flow of a 3 month challenge allows for some ups and downs and can be viewed as a fraction of a lifetime. Incorporating habits that are a little bit better, amplified by months and years, works out to a whole lot better you over time. Much the same as we don’t become overweight, tired, and unhealthy in a matter of weeks, we don’t build fit, healthy bodies and habits in just a few weeks either. We’re constantly making choices about who we will be. The LFPB is really about making a connection to these choices and realizing the power you have every day to make decisions across a spectrum of “healthy” and “less than healthy”. I honor you all, from the bottom of my heart, for accepting the challenge to do that. For us, the task of choosing who does the best job during the challenge is a very tough one. In addition to the top 3 males and females who won this year, we also have to give a special shout out to a few other standouts who really made what we viewed as extremely positive gains:
These guys and guys could have been in the top 3 with the flip of a coin. Great work, all of you!”
TONIGHT! Meet the Farmer: CSA Samples, Info, and Meat for Sale
Curious about our meat CSA? Want to try before you buy?
Tonight from 6-8:30, Herondale Farm’s Jerry Peele will be in the house during the monthly pickup to answer your questions about his grass-fed and pastured meat and egg CSA, which CFSBK has been offering for many years. He can even sign you up on the spot for a ten-, fifteen- or twenty-pound share you can customize.
A meat CSA (community supported agriculture) subscription benefits both the farmer and the consumer by bringing highest-quality, whole-animal cuts to you at an extremely competitive price.
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, reach out to Michele at mignyc [at] gmail.com.
Yesterday’s Whiteboard: Rest Day
Goat CrossFit Weed’em & Reap
CrossFit Open 17.5: What Do 150K Results Say About the CrossFit World? Observatory