Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (41×1):
2 x 4
Heavier than last week.
Tempo Front Squat (41×1):
1 x 4
Heavier than last week.
Post loads to comments.
Exposure 8 of 8
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3 Rounds for Times:
30/21 Calorie Row
10 Power Jerks 135/95
Rest 2 Minutes
Score your best and worst rounds. The goal is to score consistent on each. The barbell comes off the floor and should be light-medium heavy and unbroken on the fast end.
Post times and Rx to comments.
In his spare time, Coach Fox is the Headless Strongman of Sleepy Hollow | Photo by Thomas H.
The Set Up on Governor’s Island
CFSBKer and choreographer Wally C. has a performance (5 years in the making!) called The Set Up this weekend and next weekend on Governor’s Island! You can find more info here. Allan E., who tipped us off to the performance, also suggested that we include this interview with Wally, “just to make his ears turn red.” Congrats, Wally!
Father’s Day Discount on Spartan Races
Our friends at Spartan Race are offering a sweet discount on races for Father’s Day! The code SPARTANDAD will get 50% off gear, $69 races, and 2 free digital books with any race purchase (Spartan Up! & Spartan Fit!). Give dad a fun fitness experience for Father’s Day!
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Yesterday’s Whiteboard: Rest Day
Inside the Leaderboard CrossFit
Three New Things Science Says About Dads Smithsonian
Even though I won't miss the tempo work, I'm really glad it was a part of this cycle. I'm starting to feel more grounded and intentional in and aware of my movements. Did 70# for BSQ and 63#FSQ today, with definite room to work up to a new 1 rep max when we test next week. Splits were all around 2:30. Rowing is improving in consistency (pacing myself better and not getting as frustrated) and overall stronger pulls. Power jerks were the opposite: really frustrated me today. I was coming off of a high from yesterday of PRing twice on the clean and jerk (hooray!), but then could barely do a lot less weight today. What gives?! Probably mostly mental but also maybe my arms were just super tired?
9am class after another fun STRONG FIT class
BSQ 275x4x3
Felt solid.
WOD with 95lb strict presses
2:00, 2:08, 2:28
Had zero push on the last row.
8am w/JB & Melo
Tempo BSQ: 105# x 4 x 2
Tempo FSQ: 95# x 4
JB called out my shifty knees. Need to keep them out, thoughout!
WOD: 2:07, 2:17, 2:28 w/push jerks at 73#
Big slow down from set to set, but that was probably bc of my victory dance after the first row when I FINALLY pulled 1 cal per pull!!!!! Second and third rows weren't nearly as strong but I know what it should be now, sort of. Push jerks were hard. Again, Melo was super helpful in pointing out that if I pushed my knees out I would get more drive from my hips/glutes and not just quads.
9am short circuit w/Brett & Whit–sweaty and fun!!! Jock jams playlist always.
Special dad/daughter partner workout Friday at her gym, Reebok Crossfit 5th Ave. in Manhattan:
Wod: 5 rounds of 30 push presses/20 front rack lunges (each side)/300 meter run.
We finished in about 32 minutes, with me lifting 85 pounds. That was a lotta reps. And most important: she said I didn't embarrass her among her buff friends and coaches.
Tempo HBBS: 175 x 4 x 2
Tempo FSQ: 155 x 4
Back squat felt heavy, front squat felt light desire being a 5# jump and 10# jump, respectively – go figure.
WOD: 1:29, 1:36, 1:43 Rx
Was able to not drop the bar, but struggled with cycling much more in the later rounds.
Pull ups (4-4-4-3-3) and some DU practice between sets (goal was to hit 30 unbroken each time – usually involved one trip up set of 10-15 before actually getting the 30).
I didn't get a chance to say goodbye to the Mcadowell family– you all will be greatly missed. mcDowell's coaching is so on point– I'm sad I didn't get to take class with him more often. The "pick it up",etc cues were always so helpful and taught me how to get better at crossfit. Ellie is the perfect example of quietly putting ones head down and being utterly AMAZING crossfit without seeking praise or recognition. She is an amazing role model and incredible athlete.
Anyway- Thursday I PR'd my jerk at 118#. I have not ein my clean, for sure.
Today:
AG Strength: didn't get my muscleup. Skipped going out with friends, ate (mostly) healthy all week, got lots of sleep, took my fish oil… alas… they were the best they've been though. A few more weeks.
Hbbs: 115×4 tempo
FSQ: 105 x 4 tempo
Wod: 2:32, 2:30, 2:32 at 83#.
Not cycled– reset on my shoulders, albeit quickly. Row was 65-75% 1 cal per pull.
Tempo Squats:
LBBS @125x4x2
FSQT @115×4
BS felt easier than expected. Front squats are always difficult.
WOD Rx'd:
1. 1:56
2. 2:00
3. 2:09
Maintained 850-950 on the erg. PP unbroken. Had to pause on rep 9 of the last set which cost me some time but better than failing! Legs were def the limiter here!
OG:
Handstand walking practice: Best was about 10'
3 minutes of double under practice: Talked to people during this so lost count but it wasn't a lot.
Deadlift from a dead stop
135×3, 165×3, 195×1, 205×1
Felt wayyy heavier than expected. Wanted to do 205×3 but wouldn't have been pretty.
Did 3 HPSU negatives to one ab mat in between deadlifts
Handstand walking practice again. Best was about 8'
11am AGS practicing my kick up to the wall, and doing all the bro-lifts (bench press! db bent over rows!)
1pm class
HBBS 165,175, FS 165
Back squats were feeling great, so moved up. Could have gone 5 to 10 lbs heavier on either lift and still kept good form/tempo.
Metcon 2:03 2:08 2:30. Feel apart a bit on the last round, there were no more legs for the jerks. Kept the row consistent at ~1200 cal/hr. There might have been some push presses in there. This was a fun one.
11:00 group class with JB and Whit
Squats went well with Erin today. Got to 95 for backsquat, 65 for frontsquats. Keeping tempo consistent remains tricky, but otherwise everything felt like it was moving well.
Metcon rounds got progressively faster starting at 2:20 to 2:00. Push jerks at 45 lbs. felt a little wobbly and "off" on most of the push jerks. Whit told me to make them "snappier". Rows felt good though!
9am
Back at 135#, front at 115#. Happy with the weight. A little disappointing to get the same tip from Mel that I got from Whit last Saturday since I was trying to correct it. But a good example of consistency amongst the coaches. lol
Metcon: Pushed myself with the 115# on the push jerks and glad I did even though the last round was a beast to get through. Increasingly ~25 seconds worse on each round.