Warm up and establish a 1RM or 3RM for the day. All of your attempts should be heavy—heavier than last week’s 4s. And, good news…no tempo. If you’ve been consistently benching for a while and feel comfortable testing a 1RM, then go that route. If not, then perform a heavy triple instead. Use spotters on all work sets. Remember that on strict upper body pressing movements, small increases in weight can make a big difference. Don’t be this guy.
Get through your lighter warm ups quickly and drop volume as you approach your opener. Sample warm ups and attempts below:
Opening at 95 for 1 rep:
45 x 5
65 x 5
75 x 2-3
85 x 1
95 x 1, 100 x 1, 105 x 1, 107.5 x 1, 110F
Opening at 245 for a triple:
45 x 5
135 x 5
185 x 3
225 x 1
245 x 3, 255 x 3, 265 x 3, 275 x 2F, 275 x 3
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30 Minutes Not for Rounds:
10 Max Effort Strokes on the C2 (score your highest calorie split)
10 Shoot Throughs
Use parallettes and /or boxes for the shoot throughs. Aim to keep moving the whole time. Push hard on the row and recover on the 270m jogs. Play around with Push-Ups and Dips on the shoot throughs.
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Better Know a Member: Roosevelt Marthel
As summer draws to a close, we’re excited to continue bringing you a blog favorite, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and, in a similar vein, we’ll continue to profile members from across the CFSBK community. Last time, we talked to Charles S. Today, let’s get to know Roose M. a little better!
Name (and any nicknames):
Roosevelt Marthel. Most people call me Roose. I’ve gotten several nicknames over the years including Prez, President, and Theodore (Teddy)
Where were you born and where did you grow up?
I was born and raised in Brooklyn, NY.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I’ve been doing CrossFit for 4 years now. I did my Foundations course with Jess Fox in August 2013 and started group classes right after in September.I barely did any physical activity growing up and had a serious weight issue until CrossFit. At my heaviest I weighted 270. When I graduated from college in 2012, I ended up getting hired by my current company. Many of them had recently started CrossFit and offered to pay for my membership. I tried another NYC affiliate in September 2012 but didn’t continue after Foundations. I had a lot of confidence issues at the time and didn’t feel comfortable. I didn’t try another gym for a year. I ended up finding CFSBK because of two of my colleagues (and former CFSBK members) Crystal and Todd. They loved the gym and knew I would too. I had a much better experience in Foundations and decided to stick around. It’s changed my life, and I’ve lost close to 100 pounds since. The best decision I’ve ever made.
Program your nightmare workout:
This was a tough one. I’ve had quite a few workouts that I’ve labeled as nightmares.
Do you have any unusual rituals/superstitions or habits related to life or CrossFit?
- I take my pre-workout shake in thirds in 15 minute intervals. Example times: 7:15, 7:30, and 7:45. If I don’t do it, I feel like I’m more likely to have a bad workout.
- The shirt that I wear to the gym usually determines how I feel and does affect my performance. My favorite shirt is from the Spartan race I did last year. I’ll wear it usually on Squat and Clean and Jerk days.
- I have three songs I listen on repeat on my way into the gym. It’s been the same for a month (in order): “Blue Sky” by Common, “Hello/Goodbye” by Lupe Fiasco, and “Stronger” by Kanye West (yeah, it’s a bit cheesy).
If you had to switch careers today, what would you choose to do?
Favorite and least favorite lift: