Establish a new 1RM or 3RM Push Press.
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30 Minutes, Not for Rounds:
10 Max Effort Strokes on the C2
20 Weighted Sit-Ups
30 Second Handstand Hold
After a quick start on the erg, pull as hard and fast as possible and score your best calorie split. Play around with what damper setting and stroke rating work best for you. For the Sit-Ups, hold a plate over your chest with arms straight and sit up while pressing the plate directly upward. The Handstands can be performed either freestanding, from a kick-up, or from a Wall Walk.
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From our Instagram account: “Eduardo C. doing Air Squats or practicing the dark arts during ‘Murph’?” | Original photo by Thomas H.
Pilates Classes with Karina S.
Kristin H. will be out of town tomorrow, June 20th, as well as August 15th and 22nd. Luckily, Karina S., who we recently profiled on the blog, will be filling in for KH!
Coming from a background of aerial arts and competitive cross country skiing, Karina saw the benefits of a regular Pilates practice immediately and signed up for teacher training after her first session. She believes Pilates allows us to regain the freedom of movement we enjoyed as children and that transforming fitness into a form of play is essential to creating a life-long practice. Her classes are full of laughter and creative cueing.
Karina completed her Balanced Body certification at Paragon Pilates & Physical Therapy studying under Cari Riis Stemmler, Tiza Wynn Riley, and Roger Gonzalez Hibner. She has completed continuing education in Hands-On Cueing Techniques, Pre- and Post-Natal Pilates, Kathy Grant’s Cats and many other topics. She has experience working with a wide range of spinal conditions as well as many other injuries and limitations. Check out Karina’s Pilates Instagram account for more fun stuff!
News and Notes
- Our beloved Coach McDowell and the rest of the Myers family are leaving Brooklyn for the greener pastures of Virginia. McDowell’s last class will be next Friday, June 23rd at 12pm. We’ll have a going-away party for him that same night starting at 6pm at Pig Beach. Come out and give the Myers family a proper send-off!
- There are still a few spots left in the upcoming A and B cycles (which start today and Tuesday respectively) of our Starting Strength Program! See yesterday’s post for details!
Yesterday’s Whiteboard: Snatch | Double-Unders, Dumbbell Thrusters
Pregnant, Not Dead CrossFit Journal
Nicole Carroll on Preserving the Culture of CrossFit Julie Foucher
Push Press: 115, 125, 135, 140PR, 145F
Nice little 5# PR, not the speediest, but it happened.
NFT involved 25# plate for the sit-ups and ~25 sec handstand hold kicking put the the wall. Played around with the rower with the damper between 6 and 10 and tried to run through all the data after the ten pulls. Nine on the damper seemed to be most effective calorie wise – saw over 2000 cal/hr on this round. Not sustainable by any stretch of the imagination, but fun to see possible.
63, 73, 83, 85, 85
I kind of hoped to get to 90+ but I fell off a dirt bike this weekend and my left shoulder was a little twinge-y. This is still a full 25# more than I was pressing when this cycle started so I'll take it.
NFT was fun! I always love the opportunity to practice things without quite as much time pressure. Rowing FTW, moar rowing please. Fun to play around with the damper and see how things changed (or didn't). My wall walks are so much stronger and more comfortable than they were a few months ago, but I remain generally terrified about being upside down and need to practice kicking up. I think I'm physically but not mentally capable of that at the moment 🙂
Also thank you to KateTK for helping me locate my boots! I had no idea that whole loft space was full of lost and found, whoa.
7am with Ro and McDowell
Push Press: 135,140,145,150,160 PR
Felt great. My last PR was 135. Partnered with Keith + Dan and received good tips and encouragement to go higher. Looking forward to see my overall progress for all the movements during the week.
Always appreciate a good NFR WOD. I kept the damper at 10 for all the rows. Didn't keep exact track, but I was around 2100~2200 Cal/hr each round. Wall walks are getting better for me. I can hold 20-30 seconds comfortable now. Did 25 pound plates for the sit ups.
Whit H says
5 strict TTB
16 alt rvrs lunges (20kg goblet)
PT stuff for elbow/wrist
4x: :40 on / :20 off
jump rope (:20 singles, :20 doubles)
sit up (arms fwd, added twist, ~20/rd)
bear crawl (fwd/bwd)
box jump (24", ~14/rd)
plank shoulder tap (+ variations for wrist)
burpee sprint — modified to 3 air squats + sprint
SO SWEATY! fun one and just right for the thick heat today.
1:00 SA OH carry @ 30# (up in weight, feeling good)
6-10 ring row variations: lat/retract/pull, single arm, double arm, etc. – right side still catchy
more PT exercises
7am w/ McDowell + Ro
Worked up to 120# on the push press, woo! Don't think I had a previously established 1RM for this lift so it was cool to play around with it and see what I could do. Thanks to Stella, Shawn and everyone else who hyped me up. Excited we're testing this week! (And also a lil nervous, per usual.)
Needed some chill NFT this sleepy Monday morning. Working on handstands makes me miss AG! Gotta get back into that.
I was so excited to wake up this morning and find that it wasn't Crush Week! It's been right there in the "Current Programming Cycle" link all along.
I ended up missing several Mondays this cycle while traveling, so I stuck with 3s on the push press. Worked up to 120×3, tried 125 but failed the third rep in spectacular fashion. I felt something weird happen in my back and bailed the bar from just over my head. Fortunately, no ill effects.
NFT work was fun. I found myself kicking up into a handstand nearly every time without failing! Between that and yesterday's kipping pullup success, I'm wondering who this coordinated person is who seems to be inhabiting my body. I hope she sticks around.
Lauren S says
I will be looking for a roommate for a Aug 1 move in (or 15th if necessary).
This is a railroad apartment with separate entrances – each person will have two small rooms to themselves; sharing the kitchen and bath. Located on Degraw between 4th and 5th. A block away from the gym.
I have a dog (18 lb welsh terrier) whom you'd see on occasion but will mainly stay in our end of the apt. (He prefers that you do not have pets).
I also posted about this to the classifieds under housing. If you are interested or know of someone who might be, please email me at Lsnisky at gmail . com
Allie B says
Congrats on all the PRs. This cycle has really been awesome for folks!
Short circuit was super fun!
Stayed for 10am– slept in and missed 8, and can't make it in tomorrow. I was probably extra tired from SC, which was foolish. :/
PP: last week did 103 (or 105!?) x3x3
Very disappointed, especially after having a bad snatch day yesterday!
Luckily tomorrow is a complete rest day– even taking AGS on Wednesday morning instead of tomorrow night. I believe I need a break and to let my body recover better. AG Strength is no joke–my arms, back and neck are super sore. I am eating mostly well, but do drink alcohol from time to time which def impacts recovery. I think the question is how dedicated do I want to be– and how smart do I want to be if I actually want to be safe and get stronger. :/ The commitment to exercise is always there. The commitment to maintaining strict diet, getting enough sleep, and not drinking on weekends definitely wavers. I am sad but this is the process I suppose. Can't PR everyday, eh!?
K HarpZ says
Back from the DED. I was feeling kind of sick on Friday and was at my worst yesterday. Played a little half day hooky from work to get in some make up fitness and some extra work done in the evening! SO NICE getting into the gym at noon like i used to, i've really been missing this.
Katie E and I had a little fitness-palooza!
A) Performance Care: Had 3 things I couldn't do over the weekend so i just made it into a NFT
12 FRACK box step ups ea @ 60#
12 one arm DB press ea @ 30#
80M farmers carry ea @ 72#
B) Cindy: 17 rounds (about 1.4 rounds shy of my last attempt) which is fine, i'm just bouncing back from a pretty gnarly chest/coughing thing. so, just happy to have my lungs back to 90%.. Ol Judge Osorio noted that not all of my squats were legitimate because my chest wasn't tall enough at the top. I grumbled about it a bit because I was frustrated I wasn't doing as well as I wanted to, but in retrospect its something to consider for the future.
C) Cardio piece: Target HR 140-145
20 min row- 257 cal, HR 138-145
20 min bike- 159 cal, HR 105-123
20 min run- 1900M, HR 156-168
Figuring out how to manage the HR on the row, the damper has to be down to 1 and i have to pull more frequently with less power in my stroke. It's fun to play around with my pull at this damper setting too. I was finding it was easy to manipulate the chain and get a little more bang for your buck. Bike was a slog today, it's either hit or miss on this guy. Run sucked. I hate that my heart rate is so high! I want to run faster than this pace but i'm trying to stay true to the HR target. running that slow is painful, lights up my calves and feet like crazy.
ON A FINAL NOTE: I've been getting the itch to compete in the sport of fitness. Katie E and I have signed up for a partner competition called "Hail to the Team" at CF Queens!!! You all should consider signing up. Teams of 2, male partner teams and women partner teams. Workouts are all relatively attainable and I think it would be fun to get a group together! Link below:
David Osorio says
This picture of Eduardo always makes me giggle.
Make-up Post from Saturdays 12pm Group Class
Row/Push Press Intervals
First round took me 2:40 I think. Others were a bit slower I'm sure. Kept the rows about 900-1k cals/H and did the push jerks unbroken at 135lbs
4 Rounds NFT
Sled Rope Pull
10 Matador Dips
7e KB Windmills
Didn't make it in time for Group class after Preteens so did a version of today's programming DIY
Worked up to 185×1 then did 145x5x3
Shoulders were still sore from Saturdays Push Presses
5 Rounds NFT
20' Handstand Walk
12 GHD Sit-Ups
3 Peg Board Ascents
These finally feel easy
10 bad pull aparts
30 sec HS Hold
A) Snatch Balance + OHS
EMOM for 10 mins
Started at 63#, added 5# till I got to 83#, tried that twice but wasn't catching low enough. Did the rest at 78#. Nemesis movement.
B1) Back Squat- tempo 31X1
185 x 5,190 x 5,195 x 5,200 x 5,205 x5
Rest 90 secs
B2) HSPU negative- tempo 30A1
5 x 4
Rest 90 secs
C) EMOM for 10 mins
Odd- 8 TTB
Even- 12 WB 14/9
608 was a sweatbox today.
I could be tempted to sign up for this comp…..
kate tk says
@Allie B!!! You're so dedicated and steadfast–don't beat yourself up too much. This is all supposed to be FUN, right?
First day of starting strength today!
LBBS: 115x5x3–this is SO uncomfortable on my shoulders. I'm guessing that will get better?
Bench press: 70x5x3
Um, that competition looks super fun and has a super reasonable scaled option (!!)
Jenny M says
7:30 with DO
Push press – worked up to 115 which I think is a 5lb PR.
Not for time work happened. Inconclusive results on the cals 🙂
Massive wipe out on my side butt during a hand stand walk attempt- thanks David for not making fun of me!