Captain Osorio just chillin’ with WWE superstar John Cena. Check out more photos from WWE’s visit to CFSBK here!
This Week at CFSBK in Review
1. Fan favorite Eat, Pray, Gainz returned this week with Coach Fox’s Yellow Vegetable Curry with Steamed Cod recipe!
2. CFSBK will host an Own Your Eating Seminar on Monday, September 11th from 6 to 8pm. Registration is just $25! For more info, check out the event page.
3. Items from our latest lost and found clear-out are up on our Flickr account. Claim your stuff before we donate it to CHIPs in a couple of weeks!
4. Are you a freelancer and/or independent professional? See Wednesday’s post for info on the Soloist Collective, an awesome new group created by Emily W.!
5. Tomorrow’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume next weekend!
6. Next Saturday, September 2nd, CFSBK will be hosting a community potluck at Prospect Park! Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend Labor Day weekend? We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course, welcomed. We can’t wait to see you there!
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Yesterday’s Results Board: Snatch | Box Jumps, Run, Wall Balls
24 Hours of Murph CrossFit Journal
The 23 Most Ridiculous Moments in Goop History, Ranked NY Mag
Saturday’s Programming
Partner WOD
In teams of 2, with one partner working at a time, alternate full rounds of the following…
AMRAP 10 Minutes:
15 Deadlifts 135/95/75
10 Push-Ups
The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion.. .don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.
Rest 5 Minutes
AMRAP 10 Minutes:
15 Push Presses 95/65/45
10 Toes-to-Bars
The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.
Rest 5 Minutes
AMRAP 10 Minutes:
15 Overhead Squats 75/55/35
10 Pull-Ups
The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.
The goal on each of these partner couplets today is to move fast and (mostly) unbroken, and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.
Post rounds, reps, Rx and partner to comments.
6am with Lauren and Jess and Tucker and Molly
Did Saturday’s fun filled fitness extravaganza in a three person team with James A and other Brad… naturally, James A was parter “A” and the Brads were partner “B”.
AMRAP #1: Came out of the gates strong with 9 full rounds. I thought the pushups would go away at some point but they never did.
AMRAP #2: I believe we got through 4 full rounds, plus a full round from James, and 3 push presses from me… it’s possible it was 5 full rounds and then the extra, but I really don’t know. It’s hard to count at 6am while bouncing a bar off of your shoulders violently.
AMRAP #3: 5 full rounds. We were kind of coasting into the finish if I’m being honest. Pull-ups felt really good today though.
I have really liked the Saturday programming this cycle – and really the format of the whole cycle in general. I hope we keep some of this going forward.
Reposting in the format that everyone else seems to be posting:
AMRAP #1: 18 rounds
AMRAP #2: 9 rounds + 3 push press
AMRAP #3: 10 rounds
AMRAP #2: 11 rounds + 3 PP
Going home early today…legless
Ahhh! I feel so much better about myself!
7am w/Lauren doing Thursday
Snatchies 63, 73, 78×2, 83Fx2, 83, 88, 90.5Fxforeverrr
88 was a PR match and was maybe the smoothest heavy snatch I’ve ever done. Then proceeded to get completely under 90.5 four frickin times but just didn’t stay tight enough to stand it up. Lauren let me keep trying because it’s there, I just turn into mush at the bottom. More core, Kate!
WOD in 9:07 RX
Wallballs in 25, 15, 10, 5
I was so disappointed when I saw the clock after this, wanted to be under 9:00. I really thought I was moving well, but a too long break after the first set of wallballs killed me I think.
GOOOO KATE!
DO is sooooo happy in those photos from the WWE’s visit.
😀
Partnered up with Charlie for this workout. #teamcharleigh
AMRAP 1: 14 rounds + 24. Deadlifts were quick. Push-ups for me were 10, 6-4, then lots of 5-2-2-1ish.
AMRAP 2: 8 rounds + 24. Push presses all felt pretty good, T2B followed a similar rep scheme to push-ups.
AMRAP 3: 8 rounds + 10. Pull-ups fell apart – hands are pretty beat up. Tried holding the bar more in my fingers to save my palms, but then I feel like I have no control.
Huge shout out to Charlie whose push-ups and pull-ups are looking amazing; almost all unbroken the whole way. Even took my last 4 pull-ups when my hand started to rip. TFBA.
7am with JB!
I always read the blog’s workouts in bed, half-asleep…so today I only noticed the first AMRAP and happily pranced to the gym thinking today was just going to be 10 mins of deadlifts and pushups (legs are jelly after yesterday’s workout!)
I didn’t even question what the other 50 mins were going to be used for…
Then I got to the gym and saw 6am overhead squatting and became very confused. And nervous. But it was fine!
Did the third “tier” weights across the board. Was wondering how these were broken out? Men’s Rx, Women’s Rx, …Puppies Rx? Anyway, I did the puppies.
75# Deadlift, 45# Push Press, 35# Overhead Squat. Doing unbroken, these all became heavy very quickly, but I could have increased weight on the OH Squat.
AMRAP 1: 12 rounds +3
AMRAP 2: 10 rounds +18
AMRAP 3: 12 rounds +18…SO close!
LOL Jaime — I had exactly the same thought process as you when I saw the blog this morning, although I had a doctor’s appointment so instead of thinking “oh this isn’t gonna be so bad!” I thought, “Too bad I can’t go today, this doesn’t sound so bad!”
puppies RX!!! <3
10am class
Partnered with Steven, Rx
A) 18 Rounds + 10
B) 7 Rounds + 15
C) 11 Rounds
Really fun workout. G00D TlME$ were had.
David, you look so small in that photo.
I think maybe we did 9 + 15 on B…maybe.
YOU LOOK SMALL ALL THE TIME
SHOTS FIRED
12:00pm group class
Saturday’s partner with coach lady fox
DL/PU: 14R + 24r
PP/T2B: 9R + 8r
OHS/KPU 9R + 2r
Way harder than I thought. The push press was 6-5-4 and the overhead squats felt 20lbs heavier
Afterwards did some curls and hanging leg raises over a flagpoled bar. Then I took a nap on the couch.
Worked from home today so got to do 9am Short Circuit with Jess, yay! Love that class. Did Powell presses which I’d never done before, with a lil 7.5# DB…humbling! And the DB snatches gave me 17.1 flashbacks.
Nutrition/macro question for anyone with knowledge of the subject: If I cut my carbs down a little, does that mean I get to increase anything else?
#sohungrysocranky
Does anyone want to do Saturday’s @ OG tonight? I can do it @ any point in OG
Did some strength testing (step ups, Deadlifts, high pulls and pull ups) and then hit Thursday’s metcon at OG in 7:23. Time to rebuild this engine a bit!