Bob S. was down in Charlottesville, where his daughter was visiting UVA, and look who he found: it’s our (actually not so) long-lost Coach McDowell. We miss you McDowell!
This Week at CFSBK in Review
1. Pierre D. is CFSBK’s July Athlete of the Month. Congrats, Pierre!
2. Voting for next Saturday’s Movie Night closes TONIGHT at midnight! Right now it’s very close between Space Balls and Coming to America. Go over to the event page and leave a comment to vote for your preference!
3. CFSBKers competed in last weekend’s USAW Crow Hill Open, and we brought you the Saturday results. You can expect a full report early this coming week!
4. Over on Inside the Affiliate, our business blog, we have a new article on choosing membership management software for your gym. Check it out!
5. Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place tomorrow from 12 to 5pm. Are you competing this weekend? Let us know in the comments so we can shout you out on the blog!
6. Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California!
7. Tomorrow’s 11am Active Recovery class is cancelled. Still want to do something other than group class this weekend? Don’t forget about Saturday’s 10am Yoga for Athletes class or Sunday’s 11am Active Recovery and 2pm Anti-Gravity classes!
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Yesterday’s Whiteboard: Snatch | Chipper WOD
Sloths: Cute or Disgusting Atlas Obscura
CrossFit Kids Research Brief: Added Sugar CrossFit Journal
Saturday's Programming
Partner WOD
AMRAP 30 Minutes:
30 Deadlifts 155/105
30 Burpees over the Bar
30 Pull-Ups
30 Box Jumps 24/20
One partner working at a time. Break the reps up however desired. The Deadlift weight should be on the light side. The Burpees are Rx'd as a two foot take off. Scale the Pull-Ups to Banded, Kipping, or Ring Rows as needed (no JPUs today). The Box Jumps should be a two foot take off as well.
Post rounds, reps, and partner to comments.
McDowell! Hiiiiiii!
7 AM sweatin' with Snickers.
Partnered with Gene on this WOD and did it Rx with the exception of switching to ring rows after round 2. I initially felt guilty about this but it was a smart move, since my hands were getting pretty shredded but didn't actually tear. Pretty sure one more round would have taken me back to stigmata territory, between the pullups and the deadlifts and the humidity.
We got 5 rounds plus 19 deadlifts at a nice steady clip (well, except for the pullups, which were catch as catch can — thanks to Gene for doing more than his share in round 1!)
7am w/ Lauren doing Saturday. Loving these Saturday workouts so far! Fun.
Molly and I got through 4 rounds plus 14 burpees. RXed the deadlift weight—they felt super fast and strong today! Scaled the burpees to step-overs and the box jumps to step-ups for ankle reasons.
This went pretty great except for my pull-ups in the 4th round, which fell apart when I ripped both hands. Got some good grip recs from Lauren for these humid summer days (thanks, Lauren!).
7am with Brett
Snatches: most at 95#, the last couple at 105#. Great coaching on keeping the bar close on the way up. Saw a video of myself snatching, thinking "that's what I look like?"
Metcon: 17:05 Rx. Broke up the DUs and swings a lot. Running in the rain was nice though.
rough mental day. poor nutrition choice last night, not enough sleep, and long day of coaching. little motivation and then R foot/ankle nerve pain acting up in warm up. debated my choices for a full 10-15 minutes and then just started the workout.
5 min
4 C&J @ 85#
6 burpees over the bar
rest 3 min
5 min
6 DB snatches (full) @ 30#
18 DU's
rest 3 min
5 min
8 cal row
8 TTB unbroken
4 rds + 2 C&J / 6 rounds / 4 rounds + 4 cal
moving steady, not crushing anything today.
shoulder feels solid on OH. slightly cranky with the TTB kip but kept it to a small, tight swing.
foot/ankle feels BAD when i catch one of those snatches (any dynamic squat) slightly off. but better if i focus on staying back in my heels a bit and on tension.
cooled down with 20 min of handstand playtime, and PT exercises for wrist/elbow/shoulder
Anyone looking to compete RX ladies tom?????? I've got a TFBA friend who needs a partner. Spoiler alert: good chance you'll podium if you say yes! Message me 2406784780
OG
Made up Monday and Wednesday since I was in Florida for work. Supersets of tempo squats and tempo bench. Both still feel real light but we'll see where it goes over the next few weeks.
Squat:
205
205
165
Bench:
95
95
95
Wednesday metcon in 6:52 rx. Did this as a round every 90sec which worked out great. Morgan ate this one for breakfast with a 5:26.
Late night posting!!
OG today
Clean & Jerk
3+1@125
3+1@135
3+1@145
3+1@155
(2+1)3@165
Feeling a little more confident with this movement. The jerk is still such a challenge for me.
Front squat
5*4@ 180
These felt sososo heavy today. I used a belt and I don't generally like to use them when I'm not maxing out. I want to be able to know I'm strong without assistance but, today it wasn't happening without. Feeling better in the front squat but today when I was getting tired, my midline collapsed which means I have found yet another thing to work on!
Metcon with Ryan!
8 min AMRAP
3 thrusters #65
3 t2b
6 thrusters
6 t2b etc.etc.
Toes to bar felt really good today. Trying to focus on quick sets of five while
Maintaining my legs together. They are definitely coming together!
Shoulder felt great today!
Did all my shoulder exercises and stretches these past few days and I think it's helping this rehabing! Maybe I should be listening to everyone about this injury prevention stuff…:)