Back Rack Reverse Lunges
(De-Load)
3 x 6e
Use the same load as Week 1’s 3 x 12. Perform 6 reps on one leg, rack the bar, then perform 6 reps on the other leg.
Post loads to comments.
Exposure 5 of 8
__________________
5 Rounds:
12 Kettlebell Swings 24/16kg
10 Thrusters 75/55
8 Burpees
Rest 2 minutes
Aim to score consistent time for each round. The Swings and the Thrusters should be light and unbroken.
Post times and Rx to comments.
Jess P. and Koji O. ran into Daniel R. and Thaisa L. at CrossFit Brick Chicago. CFSBKers are everywhere! Have you dropped into another affiliate recently? Don’t forget to post in our Travel Gym Recommendations!
- We’re just 5 days away from Murph Day, gang! There’s still time to sign up. Also, a friendly reminder that we’re now accepting donations for K9s for Warriors. Captain Osorio has already given $500! Who will be the first member to donate? Because we’re not charging for or deducting classes from memberships that day, we suggest that you donate $20 to K9s for Warriors in lieu of payment. Go HERE to support this terrific cause.
- Coach KHarpz has begun writing a fascinating series for Beyond the Whiteboard on her progress toward qualifying for the 2018 East Regional! Check out the first installment!
Sign Up for AG Strength!
Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. Class starts next week, so act fast! Luckily, the are still some spots left in the AM cycle.
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.
Schedule
Cost and Eligibility
The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!
Testimonials
“There are a lot of good specialty workout options here at CFSBK, and I am happy to say that AG Strength has earned its spot at the top with the best of them. For any good program to be effective, it needs two components: an excellent coach and coach-able participants. Coach Ro brings his meticulous approach and his dedication to the integrity of his craft. Its up to you to bring the latter. In this class, great emphasis is placed on the proper execution of movements. Suffice it to say. this class is not about building egos but rather overall strength. Rest assured, by the end of the cycle you are guaranteed to see results. I did! Apart from having loads of fun while working extremely hard (this may be paradoxical but it’s the truth), I have seen improvements in my Bench, Overhead Press, Chin-Up and Pull-Up (I couldn’t do a Pull-Up prior to this class). Love this class! Thanks, Coach Ro!”—Wendy S.
“AG Strength brought marked improvements to my upper body pull and push strength, and it was impressive how it translated into gymnastic gains/z. During AGS I got my first Handstand Push-Up, my first Chest-to-Bar Pull-Up, and went from doing a 15 lbs weighted strict Pull-Up to a 60 lbs one! It’s a great class to focus on targeted upper body strength, and Arturo’s programming helps you see constant week-after-week improvements.”—Daniel R.
_____________________
Yesterday’s Whiteboard: Rest Day
Breathe: The Art of Wellness CrossFit Journal
Bouncing Back from Failure and Success Thrive Global
Trying to get into the habit of going to 6am this week—and back into the habit of posting on the blog.
Reverse lunges @95.
Metcon in 12:52 w/ rounds of :58, 1:00, 1:00, :59, and :55. Fun little sprints.
7am McRo
75# on the lunges. Light, but still need to go slower and not keep crashing my knee into the floor.
Metcon Rx, rounds between 1:30ish and 1:40ish, total time of I think 16:30. Was sad when I learned Rx was American swings. Very fun one.
quick start today
A. 10 min: heat up, warm up, mobz
-4 direction lunge/hip opener
-cow/cat
-spine circles
-roll up/down supine
-eccentric dorsiflexion x 10 ea
B. 5 rounds, increasing pace on each:
270m run
10 box jump (all step down)
10 ghd st up
rest 2:00 between rds
2:22 / 2:14 / 2:04 / 1:55 / 1:47
mostly increasing pace on run but transitions slightly quicker, too
C. 40 min walk home
AR ANNOUNCEMENT:
Tomorrow / Thursday night's 7:30pm AR class will incorporate and focus on spinal mobility/stability and rotation. We'll look at how this affects not only the back itself but hips and shoulders as well. If you have back pain, "sticky" hips, or tired shoulders… come have some fun!
Sounds awesome, Whit! Can't wait– this sounds new and exciting…!
Been working out of Grassroots Crossfit in Berkeley:
Thursday – weighted pullups up to 20×5
6 rounds of 4 C2B (subbed for bar MU), 8 OHS @ 115, 12 box jumps @ 24" in 9:04
Friday – push press @ 165x6x4
9 min AMRAP of 3 DL @ 315, 6 (assisted) pistols, 9 burpees – got 5 rounds
Monday – 2Clean + 1 jerk @ 165 x 4 (70%), 4×3 3s paused squat @ 255, 4×3 push press @ 165
14 min AMRAP of 200m run, 12 wall ball (20# to 11' subbed for 25# to 10'), 8 C2B – got 6 rounds
Tuesday – 3 rounds of :20 bottom ring supports, handstand walk to wall, 20 hollow rocks
100-80-60-40-20, 10-8-6-4-2 of DU, power snatch @ 115 (subbed for 135, and did 1/3 attempts of DU) – finished in 7:29, but tweaked right achilles so stop jump ropes after round of 80.
@Dan G – you should have just done the Bar MU. Everyone knows you can do them.
75 on the lunges felt great. A late night and surplus of beers caught up to me on the WOD, and I went from 130-140/rd to 2 min for round 5.
6:30 w/Melo & Ro
Back rack reverse lunge deload: 60#x6x3. Cool.
WOD: 15:27 RX w/2 missed thruster reps–first round 1:15, last round 1:50. Eek.
Learned some lessons here. Got way too pumped up to try this RX and totally blew up by the time I got to round 3, during which I only got through 8 thrusters. Round 4 was OK, Round 5 was awful again. LOL Kate. Should have stayed in my lane and either a) scaled to 45# OR b) set a sustainable pace in the first two rounds w/longer times. Barbara, LFPB champ that she is, set a really good example with consistent rounds.
5:30 class today
Back rack lunges
#75 across the board….I definitely fell stronger at this point in time, maybe should have pushed myself at the beginning go this cycle but what are you gonna do! Really welcoming the Deload theme there!
Metcon:
13:13 RX
1:06, 1:02, 1:02, 1:02, 1:01
Tried hard to maintain throughout but what I was really proud of was my thruster speed. Those generally kill me but I felt like I was kicking it during them:-)
MU work:
3 sets
5 MU transitions with #25
3 Supersets
8 DB bench press #40 (2012)
8 False grip ring rows (2012)
3 sets
10-v-ups (ran out of time and was suppose to do sets of 25030)
I'm gonna get this muscle-up so soon…I can feel it in my bones!
Snatch complex
2 hang per snatch + 1 OHS #105
I've recently started RP with Allie B and have definitely started to notice a difference during my workouts….I feel like I can sustain longer and push myself more!
More recipes on the blog from everyone is so helpful so I don't get sick of food!
Lunges @65#
WOD Rx'd 13:41
1:12, 1:06, 1:07, 1:11, 1:06
Steady on the first round to feel it out. 4th round couldn't push the burpees. Overall, there's def room for a little improvement in all of the movements.
So happy to have done American swings without ANY pain! I've been doing American swings in the warmups to test them out and I think this is the first WOD I did them in since December. Neck was a bit stiff afterwards but feels ok now.
Whit this AR sounds exactly like what I need! PT said my thoracic spine is really tight. 7:30 is a bit late for me but summer vacation starts soon.
So glad it's deload week. Barely slept last night. This feels like the longest week ever…
Make up postz.
Monday:
62lbs for push press. Was dipping too far in dip drive, losing stretch reflex.
Super fun 24 min play time. Did L handstands to not give my wrist any instability to complain about. Whit mentioned that I was in too much extension which was good news because I'm always doubting that I'm in the correct position and was overdoing it the hard way! Went into more hollow body per Whit's suggestion, felt more stable when I took a single leg off the way and rocked out. Low traps sore today. Much success.
Wednesday:
60lbs for lunges. Super fast and easy. However glute max is sore today? Weird.
WOD: 14:27. Rx other than squat thrusters for burpees. I think Ro's conditioning has been helping. Kept 1:18-1:20 pace for all the rounds. Wasn't very hard, just a nice way to get nice and sweaty.