Jason C. on his way to a podium finish at last year’s Subway Series at CFSBK
Register Now for the 2017 Subway Series
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! Here’s the whole schedule:
Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CFSBK
Saturday, October 28th: CrossFit Virtuosity
This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register here, but hurry: early bird pricing only lasts through September 5th!
Chas C. Performing Off-Broadway!
Yesterday’s Results Board: Bench Test | NFR Work
Letter of Recommendation: The Pull-Up NY Times
The Case for Cosmic Pantheism Nautilus
Wednesday’s Programming
Front Squat
Performance
1-1-1-1-1
Fitness
3-3-3-3-3
Establish a new 1RM or 3RM.
Post loads to comments.
_____________________
EMOM x 15 (5 rounds each):
A) 5 Box Jumps 30/24/20″
B) 5 Strict Chest-to-Bar Pull-Ups
C) 40 Double-Unders
These should be completed well before the 30 second mark on the fast end. Use bands as needed for the Pull-Ups but make these strict Chest-to-Bar today.
Post work to comments.
Roose great spotlight piece! These are fun to read!
6am with Jess
Did yesterday’s bench press testing. New 3RM is 75#. Was sad I failed twice on 78# but will try again next time. It was my first cycle where I did bench presses consistently, so I’m happy with the progress at least.
Not for time work is always great. Highest cal split was 1051 and I did shoot throughs for my first time.
6am with Lauren
Front Squat:
135×5
225×3
275×2
300
315
340
355F (PR attempt)
Did all the EMOM work… the strict chest to bar pull-ups were the challenging part.
AG
A.
Butterfly pull up practice
B.
4-5 sets @85% SH effort
6 Alt DB clean & Jerk, AHAP/UB
10 pull ups
30 double unders
rest walk 1:3
I saw Chas’s show! He plays an ironic newscaster — when I saw him yesterday he said he was channeling the voice that makes automated announcements on the subway, which he totally does. It’s kind of a genius bit of casting and now I want to see him do Weekend Update.
My day could not have started any better because I walked into the gym and TAYLOR DAYNE was playing. YAAAAAAASSSSS ’80s! Maybe that’s how I got to 200# (PR) on the front squat! I mean, when I lift to the Pointer Sisters, I cannot miss, amirite?
NFT work was fun. Took me a couple of rounds to get a feel for the gym jump rope but after that I was pretty much able to get the double unders done in time.
Heading out to LA this afternoon for work. Keep me honest: The plan is to CrossFit in 3 different cities this week (I’m in Chicago for the weekend), and my resolve might fail me when it comes to 5 AM (!) class in LA on Thursday. Obviously the time difference is in my favor but who knows what will happen when I wake up and it’s pitch dark…
8 AM doing Wednesday’s work-
Front Squat:
-3×45
-3×95
-2×135
-1×155
-1×175
-1×182 (PR)
-1×185 (PR, obvs).
These felt great- I did not do well last cycle testing after feeling great about the tempo work and was very happy to get this today.
Always love EMOM work.
Great stuff on Roose and gotta see Chas!
7am w/ Lauren doing Monday’s work
Fun times lifting with Molly + Christine. Worked up to 110×1 on the bench press which is a PR! Well, it might have been a liiiiittle bit shallow, but I’ll take it.
Got through 4 rounds of the workout. Max cal split was 1618. Didn’t listen properly and did 400m runs instead of 270 for the first 2 or 3 rounds, whoops. I also learned what a shoot through is…and that they are fun!
I saw that lift and was going to ask you if it was a PR because you pushed it up soooo faaaast. Coulda been a warm up; coulda been a set of 5; coulda been a tempo press….just sayin’! Great job!
thank you!!! <3
7 am with Jess doing Wednesday FS and EMOM
First – due the the vagaries of numbers and heights I got to lift with stronger Stella and she was indeed happy with the jams. Apparently so was Brent because their pre double under dance duet was on point. So fun.
I PRed because I didn’t realize 130 was on the bar and because I’m stronger than I was before. Failed very at 135. EMOM work was good on box jumps to 24 (pylo – makes all the diff for me); CtB ok for 3 or 4 and then they got chinny; poor on the double unders today.
Yesterday I matched by Bench Press PR at 105. I love shoot throughs. I had a hard time coming back on the low parallettes until I worked on the box and realized it’s like an inward dive in tuck position. Some old dusty muscle memory kicked in and I went back to the low ones and had fun!
Yay Roose! I’m always glad when I’m in class with you and appreciate your hard work and quiet humor.
Yez Chas! I’ll be seeing you Friday night with a few others! Looking forward! Who else is in?
10 am
FSQ
205-235-255-275-285F
Happy to be above 85%
EMOM was fun.
FSQ: 185-195-205-210
I believe this is a PR match. Is there any way to make the old comments accessible from the blog?
WOD: Box jumps with 24″, then 26″ (added a plate). Strict C2B with red band and mixed grip. DUs were a mix of many sets and unbroken.
Flex practice after:
Snatch + hang snatch + OHS + hang snatch: Up to 95#. Failed the last hang snatch at 100# twice. Practiced some hang snatches after at 75# and 85# to work on form.
3 Rounds NFT:
10 cal AB
HSPU (5 to 2 abmats for first two rounds, then 3 to 1 abmat)
Shout out to Roose, great piece, loved the superstitions (I have some pretty silly ones, mostly involving which shoe/socks I’m gonna use) and I didn’t know about the 100lbs (fuck yeah, man).
Tuesday drop-in at NC Fit (Mountain View, CA)
Mixed CFSBK’s Monday and Wednesday’s programming.
Bench 1RM 145 175 195 205* 215* 220Fx2
Alt EMOM was fun. Managed a new record of 8 consecutive DUs!
Saturday pre-wedding drop-in at Crossfit Dana Point, CA
Really cool small gym, super welcoming owner, with a nice OG block. We did our AGS program, where I’m hitting a wall on my behind the neck press, but the HSPUs are making slow progress.
Anyone no of any men that want to do flex on the beach scaled? Me, Morit Summers and Erik Berndt are looking for a forth!
8am with Lauren
Front Squat:
45×5
135×5
165×3
185×1
195×1
205×1
215×1 (New PR)
This went better than expected. My previous PR (210) was a long grind to get back up.
EMOM Work
Went strict C2B pullups the first 2 rounds, then scaled to green band. Increased the height of my box jumps each round (24,26,29,30,30).
Double Unders still a work in progress. I could barely string 3 together per attempt.
Roose, loved the member spotlight! Great read. We have such cool members!
7am doing Monday with Lauren
Benched with Kirby and Allie, much fun until I felt something pop in my neck/shoulder. I still PR’d at 100, though I stopped after my 4th rep because I need my neck to turn more than I need to try for another rep.
Kirby, you TOTALLY ROCKED IT!
NFT
Took the rest of the day pretty easy since my neck and shoulder were (and still are) a little sore. Got to 1640-something on the erg, enjoyed the jogs. Had fun playing around on boxes for the shoot throughs; tried the parallettes but too much for the shoulder.
Warm-up
2 Rounds
100 x single unders
5 x inchworm/push-ups
10 x alternating pistols
AMRAP in 10 min – 85% effort
1 rope climb
3 deadlift, 185
130m run
7 rounds + 70m (?) it was raining so I ran inside 608 after the first round, because rope climbs are challenging enough without wet shoes plus I had Maisie who would have lost her shit every time I left her and is annoying to take along- 4 lengths of the gym for each round. This was while the gym was closed, obvy.
B)
AMRAP in 10 min – 85% effort
8 cal AB
8 box jump step down, 20″
8 KBS, 24kg
5 rounds plus 18 reps. That green KB overhead is always challenging.
C)
AMRAP in 10 min – 85% effort
150m row
10 unbroken wallball, 14/9′
5 burpees
4 rounds plus 11 reps
D)
AMRAP in 4 min – hard effort
15 power snatch,
55lbs
30 double unders
2 rounds plus 11- messed this part up a bit.. went unbroken on snatches in first round but that totally spiked my heart rate so I was a mess for the DUs. Should have paced a bit in the beginning. I forgot how long four mins can seem when you can’t breathe!!
You live, you learn.
6:30 Wednesday class
Pr’d at 115lbs for FSQ 🙂 and felt like I could have kept going 🙂 Still no double unders…someday!
6:30 with katie
Front squat: worked up to a heavy single at 170. My PR is 180 from last summer but 95% feels good.
Used a red band for c2b. 24 inch box.