Judy S., Suzanne O., Elissa M. and put on an impromptu gun show with Coach Fox and Coach Brett after a recent Fit 55+ class. More photos from that class can be found here!
This Week at CFSBK in Review
1. Murph Day 2017 is THIS MONDAY! This is one of our biggest and best community events of the year, when we perform the classic CrossFit Hero WOD “Murph” followed by some grilling, side dishes, and beers. Go here to get in on the fun.
2. For the second year in a row, we’ll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post-9/11. Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 donation to K-9s in lieu of class payment. Go HERE to support this terrific cause.
3. On Tuesday, Coach Fox offered some scaling options for “Murph.” If you’re thinking about doing it, do it!
4. There are still some spots open in the AM cycle of Coach Arturo’s AG Strength class. Need help with your Pull-Up? This is the class for you! See Wednesday’s post for details. This class starts soon, so get on it!
5. CFSBK will provide one keg (courtesy of Threes Brewing), burgers, and sausages for Murph Day, but please feel free to BYOB and more delicious foods, especially side dishes! Leave a comment on the event page to let us know what you’re bringing!
6. Because we’ll be running heats from 8am to 1pm on Monday, all other classes are cancelled. That includes Fit 55+, Diapers & Dumbbells, Starting Strength, and Next Level Weightlifting.
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Yesterday’s Whiteboard: Clean and Jerk | Double-Unders, Power Cleans, Muscle-Ups
CrossFit Athletes Try Their Hardest to Keep Up with a Professional Ballerina SELF
To Get Better at Managing Your Time, Borrow a Training Strategy from Elite Athletes NY Mag
Saturday's Programming
Tempo Back Squat / Tempo Front Squat
Tempo BSQ (41×1):
2 x 6
De-Load week. Use same load as week one's 3 x 12.
Tempo FSQ (41×1):
1 x 6
De-Load week. Use same load as week one's 3×12.
Post loads to comments.
Exposure 5 of 8
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Team WOD
In teams of 3 with one partner working at a time, alternate complete rounds for…
AMRAP 30 Minutes:
5 Thrusters 115/75
10 Burpees over the Bar
Post rounds, reps, and Rx to comments.
Yesterday:
Carries: 72 feet w R & 56 ft w/ L hand using farmers handles @ 135#
Apparently I should have gone lighter and walked further. But I got the minimum for testing so oh well. Didn't know! Thought I was supposed to hgo as heavy as possible for a minimum of 10M
Step ups: 7 on L, 6 on R @ 90# atrocious. Definitely my biggest weakness. Not surprised given my occasional cranky knee on the R
WOD: 5 RFT
1 power clean + 1 hang clean + 1 thruster, AHAP (140#)
200M sprint
*rest 2 min between rounds*
:58, :55, :52, :50, :53
Hard to catch the clock at the end, give or take a few seconds. But I was gunning it pretty hard once I got a straightaway. All sets at 140#, I would have gone heavier but I didn't think I could do a heavier thruster! This isn't exactly true because later I realized my 1RM IS 160. Oops. Need to remember to push heavier weight.
Then alllllllllll of the cardio, trying out my new HR monitor!
10 min assault bike: 116 Cals, 120 bpm
10 min run: 1500M, 160 bpm
10 min bike: 107 cals, 122 bpm
10 min row: 130 cals, 135-140 bpm
10 min bike: 87 cals, 108-126 bpm
10 min row: 134 cals, 115-123 bpm
1 full hour surprisingly felt better as I went along! definitely hit that runners high feeling. Which I never ever feel lol. Hilarious to see how high my HR was in the run compared to the bike and row. Classic Brooklyn winter training. Fear of running due to cold/getting struck by vehicles. But I could not get my heart rate up on the assault bike. Nuts. Guess it paid off to sit on this thing more often over the past year. Almost beat my leaderboard for 10 min AD in the beginning but decided to stick to the programming. This was surprisingly fun, especially running in the rain. Excited to see what this type of training produces.
Epsom salt bath cash out. Yas!
Dropped in to Crossfit Durham this morning. Great group of folks, and a super organized gym.
BSQ 83%x3, 86%x1 / 83%x3, 88%x1 / 83%x3, 90%x1
Let me tell you, this tempo work we've been doing at cfsbk has paid off big time. The regular back squat felt SO much cleaner. Worked up from 165# to final rep at 190.
WOD: 75 cal row, 50 power snatches (63# ), 25 burpees over the bar. 12ish minutes
7am with Melo
Tempo squats at 135 and 125. Hold up actually that was 130 and 120, discovered on the last set that we had a chewed up 10# plate disguised as a 15# plate on the left side. Oh well.
28 rounds on the team WOD with 95# for the thursters. Did this entire thing with a blissed out smile on my face. Classic crossfit for my last class. I wrote up a little goodbye post on yesterdays blog with links to social stuff- please feel free to reach out any time!
Unbelievably nice of Shawn to bring muffins in, my word they are delicious!
7AM doing Thursday with Brett after a whopping 7 days off (due to a twisted ankle + conveniently-timed long weekend in Miami).
Taking time off SUCKS. I was going crazy all week, and today was NOT pretty. I felt slow, off-balance, tired…everything just felt weird and off. I know resting is the right thing to do when you're injured, but it really messes with my head. Anyway, great to be back, even if it wasn't my best performance.
Took it somewhat easy on the C+J complex and worked up to 98#. For the WOD, Brett helpfully suggested KB swings instead of double unders, so I did 15 per round with the green bell plus 93# for the cleans and 3 sets of 3 pull-ups/3 push-ups instead of ring muscle ups. Got through 2 full rounds + the first set of pull ups/push ups.
Ben, I'll miss working out with you at 7am!! Enjoy LA's beautiful weather and wealth of delicious tacos and Thai food, and come back to visit us soon.
8am with Whit
Tempo Back squats : 135 x 6 x 2
Tempo Front Squats: 105 x 6 x 1
WOD
Partnered with Paul and Chas. We finished 29 rounds and I got 4 thrusters into round 30. They did the Thrusters at 115 and I scaled to 105.
This was one hell of a workout. After round 6, things started to grind. The burpees really slowed down for me after that too. After a nice long rest and a bit of stretching, I felt pretty good.
10 AM with Nik and Bret.
Saturday's work:
2x75x6 back squat and 1 x 75×6 front squat.
light but not necessarily easy. love how you feel this throughout
the body.
Partner wod with Saul and Genarro @85#
for the thrusters. 12 reps into round 25.
burpee in a box!