Here’s Coach KHarpz with Annie Thorisdottir at CrossFit Reykjavík. “Looked up from my workout and she was just sitting next to me on the Assault Bike,” KHarpz reports
This Week at CFSBK in Review
1. Monday was finally good for something: it brought us Coach Fox’s Easy Turkey and Green Salsa with Black Beans Skillet recipe!
2. Tuesday? Well, that wasn’t so bad either. We learned more about Zach Z. in the lastest installment of Better Know a Member!
3. We recently cleared out our lost and found, and the goodies are up on Flickr. Does any of this stuff belong to you? Claim it at the front desk before we donate it to CHIPS in two weeks! (You thought we were gonna keep doing the days of the week thing, didn’t you?)
4. Rachel H. is planning to go to the Power Monkey Fitness Camp in October and would like to assemble a group of CFSBKers to go with her. Groups of 5 or more people get a sweet discount. The camp takes place October 1st through 7th in Crossville, TN. Contact Rachel at rthsiung [at] gmail.com if you’re interested!
5. Registration for Murph Day 2017 is open! This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity. What’re waitin’ for? Sign up today! See the event page for more details.
6. Don’t forget! Starting this Sunday, May 14th, we’ll be adding new Short Circuit and Fit 55+ classes to our schedule. Who doesn’t love more fitness? All the details can be found here.
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Yesterday’s Whiteboard: Clean | Run, Thrusters
Swearing Improves Strength and Stamina BarBend
Adding Years to Her Life CrossFit Journal
Saturday's Programming
Tempo Back Squat / Tempo Front Squat
Tempo BSQ (41×1):
2 x 8
Tempo FSQ (41×1):
1 x 8
Heavier than last week. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.
Post loads to comments.
Exposure 3 of 8
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Partner WOD
In teams of 2 with one partner working at a time, complete the following for time:
200 Double-Unders
100 Burpees
50 Deadlifts 185/125
100 Double-Unders
50 Burpees
25 Deadlifts
Post time, Rx, and partner to comments.
Past couple days:
The space at Reykjavik was awesome. So much space. Got to talking to a few of the coaches and they have 1300 members! Wild, that's .0043% of the population, just sayin. Dropped in twice.
One day was a partner workout. It was nutsicles because there were people everywhere and it was a running WOD. Honestly it's too long to type out but it took the full hour class. I was partnered with a really nice woman from Holland. Who spoke English so we fumbled through it together. We got time capped though because she randomly had To go to the bathroom for like 5 whole minutes. Ugh lol. Regardless, she was really nice, and it was cool to roam around the space with her get to know people.
Day two was EMOM snatch work. This one was good. After a bunch of percentage work hit somewhere around 65 kg for a full snatch. Thank goodness I'm used to working in kilos otherwise this could've been a disaster. There was a lot of number crunching, multiple complexes for the series of EMOMs. Anyway it was an awesome trip!! What a beautiful place.
Wednesday: workout with SARAH!
A) reverse lunges: 12 @ 105, then 2×12 @ 115
Felt good to move. Travels had me all sorts of stuff. Reset to 12 because I haven't been doing the cycle
B) heavy complex: 1 PC + 2 FSQ, 2 PP + 1 jerk
Obviously limited by push press. But kind of forced myself to do this so i wouldn't push the weight. My back was feeling awkward.
Worked up to like 140#, then called it quits
C) Individual regionals WOD turned partner style w/ Sarah M. We just doubled volume and paritioned as necessary. We thought it was an 100' OH DB walk but it was actually a lunge, oh well, *facepalm*
Anyway, this is what we did, walks done solo, rest split as necessary:
200' single arm OH KB walk at 53#
200 doubles
50 wall balls, 20# @ 9' target
20 rope climb
50 wal balls
200 doubles
200' single arm OH KB walk
Finished somewhere around 18ish I think
D) 80# bear hug sandbag carry. Solo. This is helping my back immensely. Pretty amazing. Been focusing on rounding low back more, dissociate my legs from my torso, trying not to let my low back come along for the ride. When I did this I felt stronger and way less irritated. I focused on this with lunged too. Very helpful. Had a few lightbulb moments. Slow but steady progress.
Yesterday: filling in the missing pieces and Murph practice
Push press: 3×12 , w/ pause at top
83×12, 93×12
Good stuff. Again focusing on rounding, avoiding extension in my dip and at the top. Helpful tips from Keith on this.
WOD:
1 mile assault bike (60-62 RPM Avg)
*1 min rest*
5 Rounds w/ 14# weight vest:
5 pull-ups
5 push-ups
15 airsquats
5 push-ups
*1 min rest between rounds*
1 mile assault bike (~60 RPM avg)
I was pretty exhausted after this. Got 12 rounds + 4 air squats! So idk if that's good or not. Push-ups felt horrible. Everything else was fine.
7 AM doing Saturday's work w/Fox, which was a fun surprise.
130 for the back squat, 110 for the front. This is only a 5# jump from last week. I was debating whether to go up 5 or 10 and I'm not sorry I went for the smaller number. Last week I was really having trouble not spending too long breathing at the top between reps, and this week I was much better at taking shorter pauses. I still hate holding my breath for this tempo though!
WOD in 15:02 Rx with Brian, although I think he was being overgenerous with me counting my double-unders. I felt good about this time until I looked at the board and saw what 6 AM did. You guys are insane.
Tempo HBBS: 150 x 8 x 2
Tempo FSQ: 115 x 8
Probably should have gone a little heavier for the front squat.
WOD: 11:33 with Joy. Broke up DUs into three sets the first time around, two sets the second time. Burpees in quick 5s. Deadlifts in mainly 10s. Partner wods are always the best.
3 RNFT
5 pull-ups
6 pistols
6am with Brett and McD
Clean E(1.5)MOM: Started at 135 and figured I'd add 10lbs each round until it got too heavy, but that didn't happen. Finished at 225 and felt like I could've had 235 or maybe more.
Metcon: 9:20 Rx. My legs are absolutely dead from the reverse lunges, so this was a slog.
8AM doing Saturday's workout with Brett
This is my second time doing Saturday's complex.
-Back squat at 125. Last week I did 135. It was a bit of a struggle with those sets of 10. At the end of these, I felt like I could have challenged myself more in weight.
-Front squat at 110. Last week I did 95. Not the biggest fan of these, but it went well.
PARTNER WOD
14:20 with Jill. Scaled to Singles in sets of 20. Deadlifts in sets of 5 at 185. Did Burpees in sets of 1's. First time doing it, but it was a great experience. We kept a pretty good pace throughout the whole workout without stopping.
7 a.m. w/noted cookie monster C.T.M. Fox, doing Saturday's work.
BSQ: 165x8x2 // FSQ: 145x8x1. This is pretty much where I need to be here. Have to really work on making that second of rest at the top an actual second, though.
Metcon: 19:18 w/Henry, subbing d/u attempts/makes. The attempt/make process slowed us down a bit, but I felt much better about my doubles today! Slowly but surely…
6AM doing Saturday's workout with McD
41×1 Paused Squats:
BSQ: 215x8x2
FSQ: 145×8
Squats were right weight, but front squats were too light.
PARTNER WOD
17:07 with Scott. I counted DU attempts, and he did 2x single unders, but otherwise Rx'd.
Roosevelt (I assume "Roose" is you), my first reaction to your post was "one of the bad guys from Game of Thrones works out at SBK?"
I'll see myself out now…
I had the same thought cross my mind Stella.
Noon class with Brett
Haven't done full cleans since…January? Wasn't sure how this was gonna go. Felt pretty good. Worked up to 105. Got dinged last time for overusing my arms, had to start reusing them on the hang clean.
WOD: 9:42
53lb thrusters, which is heavier than I though I was going to be able to do. Unbroken in the first round! Run was whatever, still hate running in the Metcons.
Little 4pm workout on my vacation day. Just realized I didn't swipe! Can someone get me? If not, I'll have them do it twice tomorrow.
Tempo Hbbs: 105x8x2.
Tempo Front squat 95×8.
Did the partner metcon at 1/2 volume alone in 10:12
(100 DU, 50 burpees, 25 deadlifts, 50 DU, 25 burpees, 13 deadlifts)
Haha. Surprisingly enough, that's the first time anyone has made that reference to me.
@Roose: That's because the GoT guy pronounces his like it rhymes with moose (right? I haven't watched since season 2)