THIS SATURDAY: CFSBK KIDS CLUB NIGHT!
Want a night off for yourself and your kids? Sign up for CFSBK’s Kids Club Night! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie. We’ll need at least 5 kids to run the event, and right now we have 4 signed up. Make plans to treat yourself and leave the rest to us…
What:
We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch The NeverEnding Story on the CFSBK big screen.
When:
Saturday, August 12th from 6 to 9 PM
Who:
Kids ages 3-12. Parents can hang out if they want or go out on the town!
Cost:
$50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.
Kids Club Night is capped at 15 children. Please RSVP by tomorrow at midnight!
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Yesterday’s Results Board: Bench Press / Split Squat | NFT Work
Habits vs Goals Farnam Street
2017 CrossFit Games Highlights CrossFit
Wednesday’s Programming
Back Squat / Front Squat
Tempo Back Squat (31X1):
2 x 6
Tempo Front Squat (31X1):
1 x 6
Heavier than week 4.
Post loads to comments.
Exposure 6 of 8
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For Time:
12-9-6-3-6-9-12
Power Snatch 95/65
Toes-to-Bars
The barbell should be light for you and cycled unbroken on the fast end, same for the Toes-to-Bars. Scale the barbell load as needed. If you’re newer to the lift, then perform Hang Power Snatches.
Post time and Rx to comments.
This is a day of “firsts” –
My first time posting on the blog, the first time I did class 3 days in a row, the first time I successfully did toes-to-bar, and the first time I did a morning weekday class and then went to work. It’s also the first time I stood up from my desk in a few hours and just realized how sore I am… 🙂
Thanks to Jess Fox for the toes-to-bar coaching this morning!
7am w/ Jess doing Monday
Tempo bench press: 80#. Almost didn’t make that 5# jump and glad I did!
Tempo split squats: 25# DB, same as last week. Probably should have gone up a bit.
About 4 rounds of the NFT work; I used green kettlebells for the farmer carries and did ring dips with a blue band for some extra stability. I got between 2 and 4 dips per round.
Still so sore from the weekend! Felt good to move though.
7am with Lauren doing Wednesday
Tempo BSQ – 170
Tempo FSQ – 145
Getting to the point where it’s a bit of a grind to stand up again. Tried to focus more on keeping good form while coming back up. Felt smoother compared to 2 weeks ago at 165.
WOD
~12:53
Power Snatches at RX
Scaled T2B (Knees to elbows)
Unbroken at the start, then went into sets of 2-3 around the end. Challenging, but a fun workout.
8am with Lady Fox
Thanks for letting me do my own strength stuff, and for spotting!
A1)Close Grip Bench Press
125 x 5, 130 x 5, 135 x 5 rest 60-90 secs
A2) Seated DB external rotation, rest 60-90 secs
17.5 x 8 x 3
Then I did Wednesday’s workout-9:53 Rx
Snatches unbroken until the last round- 12/5.
TTB- 8/4, 4/4/4, 3/3/2/1, 3, 2/1/1/1/1, then kind of a mess of doubles and quick singles for the last two rounds. Still, better than before!
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Yesterday
2 rounds
200m run
15 GHD sit-ups
30 sec HS hold
5 chin-ups
10 OHS
A) Tall Snatch
This was really hard. Found it impossible not to dip. I really tried! Just couldn’t figure it out. Technique plates were my saving grace!!
43 x 3, 53 x 3
B)Hang Snatch
78,83 x 2, 88M, 83
Legs weren’t working so well.
C1)High Bar Back Squat @21X1
190 x 5 x 3
Rest 90secs
C2)HSPU (strict)
6- 1 abmat plus 1 Noah-mat
3/1- 1 abmat
4- 1
D) EMOM 10 mins
Odd: 10 x dual KB front rack walking lunges-16kg
Even: 8 pull-ups- unbroken except second round but I didn’t come off the bar- was a rhythm thing.
E) Row-
400m @ 2K pace, rest walk 2 min x4
1. 1:58.7
2. 1:56.8
3. 1:56.6
4. 1:56.6
Bon voyage!
7am with Jess doing Monday!
Bench press @ 75#, which I think was the right jump. Had to work for those last few.
Split squats @ 17.5#. My, er, haunches are still extremely sore from those pistols on Sunday!
5 rounds of the NFT work. Green KBs for the carries. Alternated between push-ups and playing around with matador dips. Always fun to practice this stuff.
AG
A.
Rope climb practice
B. @80-90% SE
3 min
1 rope climb
5 box jump step down, 24/20
rest 2 min
3 min
3 hspu
10 split jumps
rest 2 min
3 min
3 pull ups
5 burpee
rest 2 min
3 min
3 min AB cal/ row cal
Tempo LBBS: 170 x 6 x 2
Tempo FSQ: 140 x 6 x 1
Jess noted that I was going too low on the LBBS – stopping a few inches higher made these feel so much more manageable.
WOD: 10:10 Rx
Snatches unbroken until the last round (8/4). T2B started as 6-3-3. Lots of small sets of 3’s until the second set of nine where doubles and singles took me through the rest.
Inspired by Dan H to try death by strict pull-up, but hands were pretty angry and only got 2 into the round of 5. At least i’m going to count this is a starting place to grow from.
Sandbag carry: 60# around the block (550m). Did it without dropping because I’m stubborn and wanted to see if I could. There was no glory in this – back was lit – but it happened.
8AM with Jess doing Wednesday.
Couldn’t agree more with Kirby- the Saturday/Sunday combo wiped me out and I didn’t know what to expect today.
Went very conservative- same weight as 2 weeks ago:
2x6x125 bsq
1x6x115 fsq
timing felt really good.
Scaled the WOD to 75# and a 5-4-3-3-3-4-5 TTB and finished in 9:04.
A much better day at the gym than I was expecting
7 am with Lauren
Tempo LBBS 110 – standing up is slowing down but not yet grindy.
Tempo FS 100 – standing up is grindy and might have even required sound effects to get back up on the last couple.
It was fun working with Jaime who convinced me to put 52# on the bar for the snatches. If the point was to go unbroken then that was too heavy but I got through the WOD in 11:07 with kipping knee raises rather than super swinging TTB. Kip rhythm felt on point for the most part.
LBBS 140
Solid on the first set. Got a little tippy on the last few reps of second set.
FSQT: 110
Ugh, so hard keeping my elbows and chest up
WOD 14:20 Rx’d
Cycled snatches! This is a major accomplishment for me bc I usually only do singles. Heart rate jacked up but stuck with cycling in 3s until last set then tried to go to fast singles but bar was bouncing all over the place so went back to cycling. Also- my thumb didn’t hurt afterwards!! T2B in pretty decent sized sets. Only had to do a few singles here and there when I had to reset my kip.
Rough training day.
BSQ
305x6x2
A few pretty fast pauses in there for sure. Have to see how next week feels.
FSQ
225×5
Felt like I was gonna puke so dropped it after the 5th one. Belt was on too tight.
Can’t snatch just yet so subbed 115 OHS for the metcon and took 13 minutes and some change…OHS unbroken but T2B slow and broken. Also bailed the bar on my head after the round of 9 on the way up..REST DAY TOMORROW!
Short Circuit today:
strength
10e Bulgarian split squats with #30
10 Banded snow angels
8 db rows #35
:30 OH DB hold #45
got three total rounds here. Hardest part was the OH hold! My body was a shaking mess!
Conditioning
:40 on, :20 off for four rounds
row ( ranging from 200-250 a round, maintaining at 1:46 pace)
v-ups (ranging from 15-20 a round)
sled push (did anyone else want to crawl into a ball, used a #25 plate)
plate to OH #35 plate
superman hold
wallballs (18-20 a round, to a ten foot target)
Good push today…this was one of the harder short circuits we’ve done in awhile!!
Wanted to do something fun before class so I practiced my handstand walk. I was able to get about five paces….backwards…but that’s the best I’ve ever done. I was just happy to be doing something fun, and without pain to my shoulders!
That’s awesome!! I dream of going five paces upside down!
Strength Cycle
Probably the funnest and most raucous class to date. Dream team partnered with Kate Tk and Anise. Had a nap right before. Best time ever.
Squat 180x3x3. Was scared, asked Jeremy for additional psychological support. He gave me a look that said, “quit your bullshit” and I did, and it was fine. 3 reps makes this super easy. Felt fine, couldn’t find the bounce but whatever.
Bench 97.5 x 5 x3 faster and better than I thought! So close to 100. Last set I was just reppin.
DL 225lbs x 3. Thought this was for 5 and hyped myself up mentally for that so ended up with Jeremy’s foot on the plates saying “three, just three” while I was deciding to rep out. I could have done 5. There’s (I’m sure delightful) video evidence of me saying “let me do 5” and Jeremy is like “no you’ll burn out for Sunday” and Kate being like “you looked like you were going to get into a bar fight”, which is a clever and illustrative play on words Kate. Librarian points.
Takeaway. Eat a lot, take a nap, lift with awesome people.