3 x 6
De-Load Week: use the same load as week one’s 3 x 12. Perform each rep as its own event (no cycling) and focusing on moving from a solid rack (bar on shoulders with elbows up and shoulders shrugged) to a stable overhead position. Hold each rep overhead for a 2 count before recovering.
Post loads to comments.
Exposure 5 of 8
24 Minutes Not for Rounds:
A) 100 Single Unders
B) 400m Row
C) 100′ Handstand Walk, 30 Shoulder Taps (from a kick up or Wall Walk), 10 Wall Walks, or ~2 minutes practice
Work at a moderate, maintanable pace. Focus on relaxed breathing and rythym on the jump rope. Aim to maintain an easy and consistent split and stroke rating on the row, and choose the version appropriate for you on the inversion work. It’s ok to have to break up the shoulder taps, or to scale them to elbow taps.
Post work to comments.
Support K-9s for Warriors at Murph Day 2017!
- There are 184 new cases of PTSD diagnosed every day from the ongoing wars in Iraq & Afghanistan.
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You can learn more about the program and read success stories on the K-9s for Warriors website.
What Brian Shaw’s 12,000-Calorie Diet Looks Like BarBend
Control Training Think Tank
Heh, "post ______ to comments."
Did 85 on the push press. NFT work was harder than I expected! I ran instead of rowing, because I was too lazy to get an erg out. Then I discovered that a) practicing double unders has caused me to forget how to do single unders, and b) inverted shoulder taps are hard and also TERRIFYING. Ro told me I almost looked like I was doing a jig with my hands instead of the nice slow taps we were supposed to be going for. I admit to doing the fast taps out of sheer terror of being upside down and supported by only one arm. Holy crap, that was scary!
Kate Tk says
Will post to classifieds but including here, too:
Our 1 bedroom apt w/shared yard at 18th & 4th Ave is available July 1! Nice landlords, quiet neighbors, and well-maintained building. I don't have the exact rent yet, but I'm guessing it will be right around ~$2k. It's an easy walk/bike to the gym, or you can hop on the R during the winter. Email me for more details! katetkacik at gmail.
Pics here: https://www.instagram.com/p/BUXhbQVF1Zu/
95# on the push press – backing off is wonderful.
Brought back all my elementary school jump rope skills this morning (crossing arms and such). Shoulder taps are terrifying, but getting better.
Did a play on the AG word from yesterday:
4 round for 90 sec (then 90 sec rest)
Max calories assault bike (13-11-11-10)
Ben S says
7am w/McRo. Soaking up the CFSBK vibes my last week here.
Push press at 105. Weight felt crisp and I love the 2 second pause at the top. I love this lift.
NFT very much appreciated by my post BK Half legs. Spent the most time on the rower getting the juices flowing. Agree with Stella, those inverted shoulder taps were shockingly hard and scary.
8am with McDowell
90 for the Push Press.
I did a few shoulder taps in each round (Around 2-4). After the initial fear of falling on my head went away, it was nice to actually get a few. This was actually my first time attempting them.
Make up post for Sunday 5/21
11AM with Ro and Lauren
Went to 95 for the snatch. Ro has been really good about giving me some pointers on what I'm missing. Pretty comfortable with this weight until I get the movement down better.
Finished ~12 (Didn't really check the time)
255 for DL. Did 5 strict pull-ups for the first 2 rounds then scaled to 10 ring rows. Pull-ups and push-ups have been getting better for me since the start of this cycle.
Daniel R says
Dropping in @ Brick Chicago. Randomly ran into Jess/Koji on Saturday's class!
Partner wod: 100 KB swings 24kg, 400m run, 100 thrusters 45lbs, 400m run, 80 burpees, 400m, 100 thrusters, 400m, 100 KB. Around 34min. Went in looking for a light drop-in wod, ended up with a sweat fest.
Bench Press 4×3 @ 175lbs (4s down tempo), Deadlift 4×3 @ 275lbs (2s down tempo). Metcon 3 rounds of (15 alt db snatches @ 45lbs, 15 burpee box jump @ 20in). Finished in 8:37min, box jumps were slooooow, snatches were fine.
Push press de-load 3×6 @ 115 – still felt heavy, not sure what went wrong there.
Ate a lot of good food in Chicago, now I'm worried I'm gonna be too heavy for Murph pull ups 😂
Dan L says
6am with Ro and McD
PP – worked at 135 – nice and light
NFT – had fun playing around with HS walks and made some progress with them. Thanks to Ro for a few key cues.
former SBK member and professional racist Richard Spencer kicked out of his gym in Alexandria; photos show him with 95 lbs on the bar so he's a pussy lightweight asshole in addition to being a dumbass, punchfaced racist wannabe nazi.
Hi CFSBK folks
Jeremy and I are searching for a part-time nanny to begin working with us in July. If you have recommendations, or a nanny with a network, we'd love to hear from you. (We are members of PS Parents and have posted an ad there as well.) Alternatively, if you have experience with a daycare in Park Slope that can accommodate very early morning drop-off (6am 2x week), please share. Thank you!
Margielempert (at) gmail (dot) com
jeremy (at) crossfitsouthbrooklyn (dot) com
Sarah C says
First day back in 4 days…this was a fun WOD to get back into
Push Press #90…definietly feel stronger in this movement. My shoulders don't feel so wobbly…pumped to see where this ends
Love the 24 min AMRAP
single understand were surprisingly hard and taxing, kept a pace of 1:55 on the rower and worked on HS walking…got some great tips from RO but the real problem here is I have to be okay with falling…but I'm scared. Gotta keep working that!
5 mu transitions with #15 weights
5 dips (2012)
3-4 False grip PU
15 hallow rocks
2 t-n-g squat cleans
I wanted to hit 160 on this and both reps felt strong…all this core work is helping with these lifts!
K HarpZ says
Today: much to accomplish after venturing to Winchester VA this weekend. Seminar went well!
WU: 3 rds
250M supinated straight leg row
10 shoulder taps (tall plank)
5 strict T2B
Getting all of my numbers for KeithVW, who I hired to do my performance care this year.
Last week i did my upper body, which is imbalanced in overall upward rotation press and pull, but even steven left to right! So that's one good thing. Not too much work to do other than get stronger overall in those areas. Today was tension test for deadlift, which i PASSED! yay. I thought for sure I would fail this because my back has been chronically cranky with this pattern over the past couple of months. BUT it has been feeling better after being consistent with bear hug mondaze <3
Today's WOD: 3 rds
10 deadlifts @ 185#
50 double unders
completed in 2:38. All unbroken. Damn that felt good to move fast! Fun one.
Yesterday's WOD: 3 ads
25 OHS @ 95#
15 toes to bar
Completed in 20:39. Holy F. My lungs did not feel right during this.
–>OHS- Weight was moving well, took a narrow grip on these, good opportunity to catch breath after the run. 16/9, 16/9, 10/8/7
–>T2B- all fine, 15, 8/7, 9/6. Working on staying tighter in kip, work in progress
Run- nattttt good at all. Normally feels easier and I'm generally comfortable running. Days are getting muggier and more humid here so I guess my lungs are adjusting. Felt like there was a weight vest on my chest and had to keep gasping for air. Jeremy asked if I was dying, I kind of think I was. Not my best day! lol!
Cashout: accumulated 5 min bear hug hold. 1 min on/1 min off w/ 100# sandbag
really focused on squeezing my cheex and keeping my ribs down. I think I'm finally starting to understand this hollow hold thing…..4.5 years into my measly little crossfit life.
Honestly. I have to say that I've been feeling really really good these days. I have cut back on my recreational drinking by about 50% the past couple of months (which is hard for me to do because I'm a social butterflyyyyyyy eee!) Not that I haven't been social, just having less while I'm out! Anyway, it feels like a huge accomplishment. Hooray!
ALSO, ITS ALMOST SUMMER! This makes me happy.
Allie B. says
Push Press: 73#. Also feeling strong here! Would love to do 98 or 100×4!!!
Great tips from MeLo and Ro on the handstand walks. PR of 4 steps! Just have to be comfortable keeping feet falling forward, leaning over my wrists, and keeping a closer hand stance while I walk!
Ring Thing Rock-Throughs: 25#, 35#, 45#. At this point it was so unruly adding weight, I just decided to take 4 or 5 strict muscle-up attempts. Got more aggressive— So. CLOSE! I JUST NEED TO GET THROUGH. Can't wait for AG strength. Jesus!
I did discover during the warmup today that when I do horizontal false grip ring rows if I really pull directly to my chest, I'm extremely weak while I try to hold it. Could only do one rep and held for maybe 4 seconds? Will keep doing these and the isometric holds.
Congrats to Ariel who I distinctly remember having a huge fear of going upside down, who did her first handstand today out on the open floor. Crossfit is AMAZING.
Anyway– thanks for the inspiration, Ariel. I will get the flippin' muscle-up just you got your handstand.
NFT was fun!
Single unders felt awkward at first.
Handstand walking practice. Can't walk as far as I used to (not that I could walk far) but good news is I no longer have pain/discomfort in my wrist/thumb when doing it. Probably should've worked in some shoulder taps but was having too much fun.
@Allie, I definitely think you will get a MU after AG strength!
My glee at my handstand (assisted, to be clear!!! But my first time upside down without being against the wall!) is matched only by how happy allies post just made me. 😀
And I can't WAIT to see you get your first muscle up!
Congrats Ariel that ms so cool!
7:30 group with Arturo
Was my first time back after a week and half of bad cold. It got rougher than I thought but still good to be back and feeling healthy!
Push presses at 58 lbs with Gabby, felt pretty good!
Metcon was a challenge for me today I kept getting dizzy, and had a hard time keeping a good pace. I think I might be holding my breath on the wall walks or something. Maybe I'm just catching up after a week out of the gym. Maybe I'm just not used to being upside down? Gotta practice and figure it out!