BEWARE THE LEDGE: Denizens of 597 Degraw tell tales of THE LEDGE, a sentient cinder block ledge at the back of the gym that sometimes awakens to swallow cell phones, keys, and other small personal belongings. Luckily, Gennaro (who is a contractor) rescued Rachel’s phone from THE LEDGE’s maw with the help of a sledgehammer. Will THE LEDGE awaken again? Probably! So be sure not to put anything on THE LEDGE, since we can only sustain so much structural damage to let you retrieve your stuff!
The Week at CFSBK in Review
1. Coach McDowell’s last class will be today at 12pm. We’ll have a going-away party for him tonight starting at 6pm at Pig Beach. Come over to Union Street to bid the Myers family a fond farewell!
2. We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting this Sunday, June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again.
3. In our latest installment of Behind the Desk, we learned more about Chas C. and his beautiful handwriting that inspires jealousy among his fellow front deskers.
4. Coach Nick’s CRASH-Beasts took to the water at Row New York recently, and we bought you a full report on Wednesday. Hurray for CFSBK field trips!
5. We’re very lucky to have Karina S. filling in for KH at a few Pilates classes this summer! This week we filled you in on Karina’s Pilates experience.
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Yesterday’s Whiteboard: Clean and Jerk | KB Swings, Burpees, HSPUs
CrossFit KMC CommUNITY CrossFit
Physical Potential Starting Strength
Saturday's Programming
Back Squat
Performance
1-1-1-1-1
Fitness
3-3-3-3-3
Establish a new 1RM or 3RM. Use spotters on all heavy sets.
Post loads to comments.
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EMOM x 15 (5 rounds each):
A) 30 Double-Unders
B) 15 Wall Ball
C) :30 Hollow Hold
The jump rope and wall ball should be completed unbroken (barring a trip up) and well before the 30 second mark on the fast end. Scale accordingly.
Post work to comments.
6am with McDowell… and it's looking like also 6pm with McDowell. A dose of McD every 12 hours. Do not take on empty stomach.
Back Squats: Eh… fine I guess. Well below my PR but I'll take it for today.
135×5
225×3
275
315
345
375
Metcon: I mean… I did it. The hollow holds were terrible.
Last class with McDowell 🙁 I may give him crap about false dichotomies, but I was actually hoping for some super-weird "would you rather" QOD today! (Remember "would you rather have legs as long as your fingers or fingers as long as your legs?")
Actually I guess class was with Brett. But at least I got to say goodbye after.
Worked to 235 on the squat. I've missed the last couple of exposures so I figured I would just work to 225, see how it felt, and decide how far to go on my last attempt from there. 225 moved pretty well, so I threw another ten pounds on the bar. It's not a PR but it's close to my 1RM and I sure had to work for it.
NFT work was fun although double unders were only semi-happening today.
Last 6AM McDowell morning.
HBBS: 135×5, 165×3, 185×2, 205, 225, 235
I have never really tested by HBBS, but still being a little conservative with my back so I didn't want to push it. Still quite a bit below my low bar PR but happy where today landed.
EMOM: Third and fourth round of DUs unbroken, otherwise a few trips sprinkled in. Scaled up to a 20# ball (still 9' target) for the WB. Hollow holds were by fat the worst part.
7am doing Saturday's work.
BSQ: 95×3, 135×3, 145×3, 155×3, 155×3
Still feeling out where I am weight-wise after so much time away from lifting so went for fitness and focused on Brett's good advice about upper body position. Was happy with this, felt like I maybe had some in the tank but the form was better at the end than the beginning and it's a full 30# heavier than I've done to date at CFSBK.
EMOM was fine, one of the less brutal wall ball adventures I can remember. Maybe I'm remembering to clench my jaw and shoulders less. Still can't string together DUs reliably but this was a nice opportunity to practice.
We'll miss you, McDowell! :'(
Wed 7am @ NorCal Crossfit (aka NCFit)
AGS work at their open gym hours. Box piked HSPU with an increased deficit, and slowly working up on the SBTNP (AGS is acronym heaven).
Fri 7am @ NorCal Crossfit
Dropped in for their group class, and got to train with Jason Khalipa! He was teaching class and was a good instructor – motivating, giving good cues, keep the class funny/relaxed, etc. We did a little EMOM of ring rows (odd) and handstand holds (even), then…
Metcon 20min db thrusters / rest / burpees / rest (every 30s)
This got really spicy, as the 35lb dumbbells got heavy. Averaged ~7 thrusters and ~8 burpees. Jason jumped into the work out and was doing ~13 thrusters O.o
Yesterday: swole sesh w/ Kate E
A) Carries: 3x90M (farmers handles @ 70#)
much nicer than that huge kettle bell!
B) Box Step Ups: 3×14 @ 60#
these made me question my will to live. honestly. so. many. reps.
C) 5 rds: 9:57 RX
16 renegade rows (30# DB)
18 box jumps 24"
20 abm situps
this workout was THE BEST pump. People made fun of me when I said I liked it because I felt like it worked all of my muscles, which I know is pretty much all CF metcons. But this felt EXTRA good for my muscle pump. Renegade rows are sweet. biffed it on the box 3x total.
TODAY:
Didn't have a patient til 9 so I came in to get my workout done early! Feeling pretty froggy and hungover after a few too many frozen margs from bar bruno last night. Laughing because I came in to the gym expecting to sandbag my WOD, only to find that frickin 16.5 was programmed this AM. Figures.
A) Suitcase deadlifts: 75# 3×10, easy!
B) 16.5 (lol).
21-18-15-12-9-6-3
Thrusters (65#)
bar facing burpees
14:07. 1 min slower than my old time. But that's okay I honestly am surprised I was able to finish. I want to redo this now when I feel fresh! This WOD is my nemesis, but will continue to retest it until I am sub 13.
Thursday @ 6:30 p.m. w/Whit & Lauren: C&J 165, 185, 195, 205 (PR!). Apologies to everyone who heard me shouting at myself to get the bar up!
Friday @ 7 a.m. doing Saturday's work w/Brett: BSQ 225, 245, 265, 280Fx2. 265 is more than I've lifted in a while, but still moving too slow under the heavy load to break my very old 275 PR.
Glad to get to see McDowell in the class changeover. Virginia is very lucky to have him back!
10am class with brett
HBBS
45×5, 95×5, 135×4, 155×3, 165×1
175×3, 185×3, 195×3
this felt better than the 190×3 I did last week. so stoked to be in these higher % ranges again with so much more confidence and control. these honestly felt incredibly smooth, even though they were heavy. very excited about how much healthier my squat is now!!!
emom x 15
:30 hollow hold (great!)
:30 DU (all unbroken except one trip on last round)
8 each side single arm OHS @ 30# (subbed for WB for my wrist and to work a bit more stability)
so sweaty, so fun!
Then… 25min/5 rounds:
1:00 double KB overhead carry @ 12kg each
6 pistols (4L, 2 R)
:30 FLR rings
1 supine to stand rope climb
100' sled push (+25#) — so sticky this felt like 3x the weight!
:30 sorenson hold
double carry got spicy!
Funny PSA today. Yes please avoid putting anything on the ledge!!!!
12:00pm Final Group Class with Coach Double Daddy Robert McDowell Myers.. Surreal!
LBBSQ
Worked up to 270lbs
Had some room to move up but called it there. Heavy singles on Back Squats are one of my least favorite things to do.
5 Round EMOM
10 Unbroken CTB Pull-Ups
15 Unbroken Wall Ball Shots
:30 Hollow Hold
Subbed Dubz for pull-ups since my ankles are super cranky from skrateboarding. Gonna take a few days off before I get back on that thing.
Tryin to be in that Cool Guy Zone: https://www.youtube.com/watch?v=xIh9YC6ucPg
Post Class
10lbsx12x4 Lateral Raises
20lbsx14x3 JM Press
3×10 Hanging leg raises over a barrier with 10lb DB between feet
The air was thick with humidity…and emotion in today's noon class. McDowell's last class. *sigh*. Hit 345# for a single HBBSQ. A 10# PR. That lift was for you, McDowell! CFSBK's loss is Charlottesville's gain. Thank you for your excellent coaching!
On a completely different note, I'm writing a story about building outdoor decks. Roof decks, freestanding decks, etc. I'm looking to speak with a homeowner who has had a deck built and can share anecdotes about how the deck changed family life, entertaining etc. Also funny, interesting bits about the experience of planning, building, oddball stuff that happened during building, etc. I'm also looking to speak with contractors who have experience/expertise building decks.
Are you either of those people? Are you both? Do you know someone who is? If so, please reach out. I can tell you more about for whom I'm writing and what the story is.
Email me: chris.bob.artis@gmail.com
(oh mama. I mistakenly posted this in yesterday's comments. Sorry for the repeat, those of you who are reading it again).
6am with McDowell
Back squat:
Up to 215#. Had spotters but felt silly when I didn't really have any hesitation coming up. Should have gone heavier but still feeling out what my max might be after a cycle of tempo work. Next time …
Metcon EMOM:
Most rounds were good but the double unders and the wall balls on the last two, for me, were real sloppy, and incomplete. This was a good tough one.
also @KHarpz, the only thing worse than doing 16.5 is doing 16.5 with ANY level of a hangover. gnarrrrrrrrly.
@whit ya dude ask anyone in that gym how I felt about it. The grunting was real.
@david Osorio SKRATEBOARDS!!! #coolguysonly