Front Squat
Performance
1-1-1-1-1
Fitness
3-3-3-3-3
Establish a new 1RM or 3RM.
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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.
Swank: A Salon with the Associates
Hey! It’s Jamal, the guy who types with two fingers at the front desk, and that’s my company, The Associates Theater Ensemble. We’re a devised theater company embarking on our fourth season with our newest full-length play, Sweet Tooth. The play tells the story of a woman who rents a small apartment in the rural town from which she mysteriously disappeared when she was a teenager. It’s funny, and it’s scary, and it’s all the things we value in theater.
Save the Date (and Start Making Art!) for CFSBK’s Fourth Art Show
As you can tell from Jamal’s note, we’re kind of an artsy gym! Ever wonder what CFSBK would look like if it were transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s the first, second, and third Art Shows know it looks pretty awesome. Our fourth Art Show will be Saturday, November 18th, so save the date, and START MAKING ART!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great!), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, singing, design, sculpture, jewelry, quilts, other textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art.) If you participated in years past, please do not repeat (the majority of) work you included for those shows.
We’ll post again in six weeks to start putting together a roster of artists. Email Kate R. at katharinereece [at] gmail.com with any questions (or if you know you want to participate or volunteer!).
Yesterday’s Results Board: Rest Day
I’m Obsessed with this Startup Dog Prison The Outline
Houston Affiliates Versus Harvey CrossFit Journal
Yesterday:
A) High Pulls: 40 reps each arm @ 35#
8/8/8/7//7/7- R
8/6/6/6/5/5/4- L
B) 11 mins 12 secs | Rx’d
21-15-9 reps of:
Front Squat, 115 lbs
Push Press, 115 lbs
Limited by muscle fatigue on this one. This was all my overhead had in the tank though so this is definitely my best effort today! On the bright side I was limited by overhead and not squats, and that’s a big deal! Really tough one! But really not wheelhouse-y for me at all now that I think about it.
C) “Tabata” – Sumo Deadlift : 10 x 20 secs / 40 secs : 152 reps | 152 | Rx’d
Tabata Sumo Deadlift, 95 lbs | 11,16,14,16,16,16,16,15,16,16
I went HAM. Figured I might as well punish myself with a light and fast stimulus since heavy stimulus destroyed me today. Also got a few people to make DJ Khaled radio noises in-between sets, which obviously pumped me up
Best air horn I’ve ever heard!
also……ART SHOW!!!!! count me in. Already have my submission in order. 4/4!
7am with Fox!
Front Squats felt GREAT today. Partnering with Molly and Kirby was super fun and encouraging as always!
Originally PR’d at 145#, then Fox encouraged me to add 10#, and 155# was smooth sailing! Thank you, Fox! You were a huge confidence boost. I don’t think I would have jumped 10# on my own. It was great to see that the tempo squats paid off, because…I hate them.
I really liked this WOD. It wasn’t NFT, but it also wasn’t NOT NFT…right? So I got to work on and take my time with the banded pull-ups. My big goal for either this year or next is to get ONE strict pull-up 🙂
And I got to use a higher box than what I’m used to, which was fun!
7am w/ Fox
FSQ testing: Failed 140 once, which is my current 1RM, then put on a belt and tried it again and made it. Wish I could have set a new PR but today just wasn’t the day I guess. Got great coaching from Fox on rack positioning—will try to place the bar further back on my shoulders next time. (My rack mates Jaime + Molly on the other hand…WOWWW! Crushed it.)
Really liked this workout! Used a blue band for the strict c-2-bs…it kept me honest about range of motion. Did almost all the double-unders unbroken except for the 4th round. AND I worked up the courage to do my last two sets of box jumps to a 30″ box. No misses! Sooo fun!
6am with Fox
PR’d at 200#. Bailed 205#. Really happy with 200, considering I thought I might hit 185.
Metcon: Those DUs had me breathing heavy. And even banded I was having trouble on the last sets of C2B. Fun times.
Evening class tonight! So weird. My neck and back were super stiff this morning after yesterday’s bench press adventure, but things loosened up so I figured I’d see how things went. So glad I went – fun class!
FSQ
Built to 145, which is a new PR for this decade of my life anyway. Felt good, can’t wait to back squat, hah.
EMOM
So fun! Great to practice double unders, and I actually strung like 10 together at stretch once or twice. Woo!
Fsq: 125-135-140-145 (pr)-147.5(f)
I wonder if I’ll ever be able to squat heavy! 142# was my PR in June.
30″ box jumps are awesome but slow, best unbroken on DUs was 32, strict chest to bars are really easy for me! I love them until rep 5 of sets 4 and 5… that last rep may not have completely touched the bar.
Hi All,
There are some groups down in Houston area mobilizing the tech people to help with Harvey response a la what was done for Sandy. If you have tech, data, PM, design, etc skills and can lend some time, the following tweet describes how to jump in. An RT of this tweet is also helpful. Thanks.
https://twitter.com/nytechresponds/status/903039258369384449
FSQT:
145-155-165x3F
165 would have matched my PR. Probably shouldn’t have made a 10# jump. Not saying I would have hit 165, but should have been smarter and made smaller jumps so close to my PR on a lift that is a weakness. Sort of frustrated because I did a ton of accessory work this summer to strengthen my front rack position. Maybe next time when I’m not so exhausted.
WOD with 24″ then 30″ box jumps (had to do them on the pads bc the box was freaked me out after slamming my hand into it.) C2B with the blue + red band (think that was too much assistance though) and some decent sets of double unders, others just ok. I’ve been doing 3 minutes of double unders a day again and glad I didn’t have to do them today.
Super exhausted after only three days of work! Working is hard! Felt in a daze the entire workout today. Didn’t follow instructions properly during warmup, jammed my fingers on my first set of box jumps, and almost left my water bottle and jump rope behind today. Sleep is important! Goodnight!