Tempo Press / Tempo Sumo Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 8
Start Week 1 light enough to make your reps on all 3 sets. Around 50-60% is fine.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Start light enough to make your reps on all 3 sets. Around 50-60% is fine. If you’re not sure what your heavy Sumo Deadlift is, then use today to find a medium-heavy set of 8 reps.
*Warm up and then perform a set of Presses, followed by a set of Sumo Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 21×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
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Exposure 1 of 8
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4-5 Rounds Not for Time or 20 Minutes:
8e Single-Arm Dumbbell Rows
8e Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit
Use a controlled tempo on the eccentric of the presses and rows.
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Our new training cycle starts today. What are your personal goals for this cycle? Tell us in the comments! | Photo by Thomas H.
New Training Cycle Template
Training Cycle Dates: M 9/11/17 – Su 11/5/17
Test Week: M 11/6/17 – Su 11/12/17
Crush Week: M 11/13/17 – Su 11/19/17
Transition Week: Will be the first week of the following cycle, starting November 20th
Goals: Improve overhead stability and pushing strength, build lean mass through controlled tempo volume work on slow lifts, and add more regular pulling from the floor. We’ll use the Back Squat in regular lifting rotation but will see Front Squats coming off the floor in metcons. We’ll also see the continuation of “Crazy Metcon Saturdays” and regular bodybuilding-style work in cash outs and on NFT days. A metcon or NFT work will follow each day’s lifting segment.
Monday – Tempo Press (31X1) + Tempo Deadlift* (31X1) Superset
Warm up and then perform a set of Presses followed by a set of Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.
*Deadlift will alternate week to week between Sumo and Stiff-Legged.
Weeks 1-4: 3 x 8
Week 5: De-load 8RM
Weeks 6-8: 4 x 6
Wednesday – Tempo Back Squat (20X1)
Weeks 1-4: 3 x 8
Week 5: De-load 8RM
Weeks 6-8: 4 x 6
Thursday – Clean and Jerk
Complexes and EMOMs
Saturday – Metcon Funday!
Varied mixed-modal metcons of longer than our usual time domain, including partner workouts
Sunday – Snatch
Complexes and EMOMs in addition to Overhead Squats and Snatch Balance exposures
Check out our Current Programing Cycle page for this cycle’s standardized warm ups!
News and Notes
- We’re less than a week away from the start of the 2017 Subway Series! The first event goes down this Saturday at CrossFit Gantry, and don’t forget that CFSBK will host on October 14th!
- CFSBK will host an Own Your Eating Seminar tonight from 6 to 8pm! This seminar is just $25 if you sign up ahead of time, or $30 at the door. See yesterday’s post for details!
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Yesterday’s Results Board: “Holleyman”
Dream Day Clif Bar
3 Things You Should Never Say to a Pregnant Client Girls Gone Strong
Anyone up for joining me this weekend for the Subway Series? I’m up for fighting through the Men’s rx or scaled. Let me know – hit me up here or on FB! It’s at Crossfit Gantry in LIC this Saturday 9/16 12p-5p. Here are the workout details: http://www.thenycsubwayseries.com/2017-events/
8am w/ Lauren
Tempo Press: 75#
Tempo Sumo DL: 165#
Oh lordy, we’re doing 8s for four weeks? I will have to rethink what my weights should be.
Press at 55, deadlifts at 155. These were so rough on grip!
NFT work was awesome. (In my best Will Ferrell voice) I love Kroc rows! Kroc rows are my favorite!
7am w/ Lauren + JB
Yayyy new cycle! Did 35# on the press and 90# on the deadlift. Both felt easy but I think this is the right place to start (~50% of my current 1RMs).
Did around 3 rounds of the NFT. Between Sunday + today, my shoulders are done! And those L sits are no joke!
6am w/Lauren & JB
Tempo Press – 85#
Tempo Sumo – 185#
4 rounds NFT
Holleyman last night – 36:23
1 round Rx, 29 rounds 205#
7am with Lauren and JB
Woo new cycle!
I am still super sore from yesterday. I’m surprised I was able to do presses today.
Tempo Press: 75
Tempo Sumo DL: 185
I started at 85 and then quickly dropped down to 75 for the last two sets on the press. I instantly noticed that my left shoulder felt really off compared to my right. I’m hoping it’s something I can improve on during this cycle. Looking forward to see how it goes in the coming weeks.
I started the deadlifts at 165 then bumped up to 185. These moved well for me. I can’t remember the last time I did a heavy sumo dl, but this was a good starting number.
NFT work was pretty fun and entertaining.
#snatchface
#momImintheblog
8am with Lauren (who I feel like has taught *all* classes I’ve done in the past 2 weeks – mornings, evenings, weekends, AG, AGS, …)
Press 75, 85, 85 – felt good, going to 90 next week.
Sumo DL 135, 155, 165 – some room to grow, but boy do I hate deadlifting.
Got 4 rounds of the NFT work, up to 65lbs on the rows and 40lbs on the press. L-sits are more like W-sits (legs are tucked in).
No front squatting this cycle? Bummer, it’s my fav squat.
Excited to be back in town for realz in coordination with the first day of this training cycle. Looking forward to restarting with consistency and patience. I don’t have goals so much right now as commitments — going to focus on strict upper body movements, continuing my single leg strength work, eating lots of vegetables, and having FUN in classes!
10am today:
2x : 8ea high pull (20, 25#), 8 push up (elevated @ 11×1), 12 kb swing
Press:
3×8 @ 55# @ 31×1 – (58% 1rm) – felt like the right place to start. last 2-3 reps of 2nd and 3rd sets were just the right amount of challenge.
Sumo DL: it’s been a while!
3×8 @ 135 @ 31×1 – double overhand grip was honestly the hardest part. need to watch my hinging movements b/c the right side already felt a little… meh.
4x through the circuit:
8ea single arm db BOR @ 35#
8ea half kneeling single arm press @ 20, 22.5, 25# (slow!)
:30 L-sit — had to break up my second one into 3 x :10 to keep my legs somewhat straight
eating copious amounts of humble pie. pretty much everything feels hard right now. onward!!
Nice and light day to start off the cycle. Much needed post crush week
Tempo Press: 48 x 8 x 3
Tempo Sumo Deadlift: 170 x 8 x 3
NFT:
Bent over row: 25, 27.5, 30, 30
Half-kneeling SA press: 20, 22.5, 25, 25
Cannot do an L-sit for my life. Where can I buy hip-flexors? Tucks and some awkward kicks trying to do single legs.
If you find out where hip flexors can be purchased, I wanna know. Would make my pistols look a lot less comically insane.
Dang it. The I pressed more than kayleigh happy face is going to be short lived. : X
10am class
Press 95x8x3
Sumo 235x8x3
50 on the rows
45 on the presses
:25 tucked on el sits…
The “Dream Day” video is amazing.
10am group
Tempo Press: 65x8x3
-will most likely only make a 2.5# jump next week
Tempo Sumo DL: 155x8x3
-10# jump but I don’t like these. Double overhand but not sure how long that can last.
Got through 4 rounds of the NFT:
Bent over rows: 30#, 35#x2, 40#
SA kneeling press: 20#, 22.5#, 25#, 27.5#
L-Tucks: 20sec x4 with some variation on trying to extend legs.
6am with Lauren and JB
Press – 95x8x3
DL – 225x8x3
Started off reasonably light, which was a good idea since I did Holleyman less than 12 hours before
I really loved this workout. And just in time for swimsuit season!
Came in for some afternoon OG
Front squat 133x5x3
Clean + 3 push jerks- worked up to 93. My back gets wobbly on these ever since the an injury so called it there!
Snatches- worked up to 88
3 sets: 2 chin ups, 5 ring push ups
Testing continues:
A) deadlift: 245 x9, slower down faster up. Couldn’t maintain tempo so dropped. Double overhand and HOOKGRIP. Hell yeah. Was proud of my hookabilities. Moving this weight felt Fackin awesome. No back tweak, felt strong.
B) deadlift @ 50% 1RM (based off of guesstimated 310): 155# x20, slower down faster up, took 47 seconds, passed tension test.
C) 11.3: 5 min AMRAP
squat clean and jerk 110#
68 reps total, so essentially 34 clean and jerks. Started off with 4 tnG thrusters and then moved to quick singles with clean straight into push jerk. Felt good. System didn’t freak until about 4 min in. Plan was to hit a sub max unbroken set (until I felt HR just about to spike) then drop to singles. Executed alongside Sarah C who was an excellent push! I made her go face to face. But I windmilled into a full 360 at one point so ya know. Somewhat face to face. Happy with this score (I believe i was sub 60 6-7 months ago)
D) TABATA: alternating bicep curl @ 15# 20on/40off, 5 rds
16/16/16/16/14
Curl PR!!! Loving this tabata cycle
E) TABATA: Xsymmetry lat pulldowns ( red band) 20on/40ofd, 5 rds
10/9/9/9/10
F) Cardio: 145-150bpm
10 min row: 137 cal (135-142)
10 min bike: 111 cal (118-123)
10 min run: 1370M (142-152)
Decided to go for a 10 min assault for max Cals about 4 min in, wish i would’ve decided a little sooner because I fell about 8 short. Will try for this soon. Starting to learn HR control on my run, which is huge. Forced breath in through the nose and out through the mouth the entire run. Took all of my focus, tough to do. But it was oddly therapeutic! Anyway, my HR normally sits around 168 and with this breathing strategy it was way down! Not ideal for higher intensity situations but it may have some carry over if I get better at this.
Resolution for new programming cycle- post on the blog
Sunday: Holley man in 25:26 Rx
Monday: press @ 73, sumos @ 155
Yeah, Morgan. You should DEF post on the blog! I was super amazed and inspired by your score when creepily looking at the whiteboard flicker pic last night— lol!
Press: 55#–> 2.5# jump next week is appropriate, last rep was a little slow.
Deadlift: 125. Easy-ish?
Rows: 30×1 round, 40×3 rounds (thanks AG Strength. Felt like a real boss with those manly dumbbells)
L-sits: :20 with a quick tap every 5 seconds. Lost some strength here. Boo!
Kneeling press thing: 20×1 round. 25×3 rounds