Tempo Press / Tempo Sumo Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 8
Heavier than last week.
A2) Tempo (31×1) Sumo Deadlift:
3 x 8
Heavier than Week 1. If you missed Week 1, then work up to a heavy 8-rep set.
*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 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 3 of 8
CrossFit Open Workout 16.3
AMRAP 7 Minutes:
10 Power Snatches 75/55
3 Bar Muscle-Ups
Track back and try to beat your score from 2016!
AMRAP 7 Minutes:
10 Power Snatches 75/55/35
5 Chest-to-Bar Pull-Ups
Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
It may not feel like it, but it’s the first Monday of fall, and we’re bringing you this fun vid of Coach David’s tips and tricks for using the Concept2 rowing machine we all know and love!
Come to Our 10th Anniversary Party!
2017 marks CFSBK’s 10th year of goofin’ around on the erg. Help us celebrate this Saturday, September 30th at our 10th Anniversary Party! This shindig goes down from 8pm to 1am. Don’t worry. We won’t make you row. We just want you to show up, drink some drinks, get down with your gym buds, and celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!
Piano Lessons with Nick P.
CFSBKer Nick P. teaches piano in Brooklyn to children of all ages. His lessons are tailored to each student’s interests to keep them engaged and having fun. He holds a B.A. in Music Performance from Wesleyan University. If you know anyone looking for lessons, please help get the word out. You can check out Nick’s website here: www.nickpappaspiano.com.
Are Physical Limits All in Our Heads? NY Times
Building a Better Deadlift Athlete Daily
Karina S says
My sketch (like SNL but we spend our budget on tentacles) team’s first show of the season is tonight. So come out if you need something to do for a hot date, or want to sit in a theater by yourself and then come hang out with the team afterwards, and look really cool at the bar.
Oh also, it’ll probably be funny, and the my favorite sketch I’ve ever written is in it, so come out!* It’s at 7:30pm at Magnet Theater in Manhattan (29th and 8th ave)**.
*could bomb terribly, you decide!
**we have one every month, but tentacle appearance is tonight only
Last rep of each was a bit tough
Missed a few BMU attempts going for triples, but looking at the big picture I’m happy with it.
James A says
6am with RoDo
Press: 95, 105, 100
Sumo Deadlift: 185
WOD – 5rounds even, 65 reps
Previously best is 70 reps
BMUs unbroken. Snatch 2 rounds unbroken, then sets of two
6am with DORo
Press: 75 x 3 x 8
Sumo Deadlift: 185 x 3 x 8
The last set on the press was a bit of a challenging, but still moved. I may try to increase next week.
Fitness | 4 Rounds @ 75
I’ve improved, but I still don’t have many C2B. I went from C2B pull-ups to chin-over-bar after round 2 (Grip started going fast afterwards). I couldn’t find my notes from last year, but I do remember that I had to do jumping chest to bar pull-ups.
Press: 65 x 8 x 3. Squeaked out that last rep each time.
Sumo Deadlift: 185 x 8 x 3. All grip (had to hook grip the last few each round).
Fitness WOD: 3 round + 10 snatches + 3 C2B pull ups.
Unbroken snatches first round, then went 7-3. C2B as 2-1-1-1 most sets. Super cautious with hands – no rips today!
8AM group class w/ Ro
Press: 65x8x3 — kind of… I missed the last rep of my second two sets. WTF. I purposefully kept the weight the same and didn’t go up this week. somehow I got weaker!?
a. I did seated single arm DB presses on saturday; maybe not enough recovery
b. today was my third day of training in a row instead of usually monday is coming off a rest day
c. not enough protein in the last week?
Sumo DL: 145x8x3 — felt great. used a hook grip.
WOD: 16.3 RX’d
4 rounds + 4 reps (56 reps)
*snatches all 6-4. BMU’s all singles.
When I did this in 2016, I barely had BMU’s, and that day I managed to crank through an ugly 28 reps. So — doubled my score on this today with better form.
Took this as a low expectations training workout because I haven’t done a bar muscle up since I sprained my wrist in the spring. Felt awesome to be able to get up there without issue — a bit of chicken winging and I know my legs weren’t as tight as they could be. Always more to practice! Would like to re-test this in a couple months and see what I can get if I really push my pace.
cooldown: 20 min easy bike with shoulder and elbow CARs!
Charles Smith says
10 AM with Whit and Brett
Press 85x8x3. Focused on exploding up after the pause- the 24th rep was tough.
DL 145x8x3. I need to remember to set myself correctly for the first move off the floor- weight was fine.
5 rounds plus 2 snatches @75# with Chin over the bar pullups.
Did 4 rounds jumping at 45# in 2016.
Karina S says
12pm with Fox
Went up 5lbs for the press to 48lbs. Seemed right, they got tough at the end but not undoable. Purposefully started the weight low to see if I could train out my tendency to wobble in the low back like those inflatable car dealership wavvy arm puppets.
DL at 145lbs. Started with double overhand but switched to hook grip on the last 4 reps of the last 4 sets. It’s hard cause there’s no knurling where my hands are! These felt fine, felt them in my glutes. Fox said he could see my favoring my left side, which is true cause the SI joint on that side isn’t moving RN 🙁
Metcon at 42lb snatch 3 rounds + 7, C2B jumping pullups. Thought about doing RX weight but I my barbell cycling isn’t great. This was fine, broke the second two rounds into 2 sets. Really tried to focus on a good set up at the bottom. I can work on speed later. Was fun!
Hip snatch up to 58lbs. These felt nice and fast and fun!
Metcon “AMRAP” 30 min:
40 kb swings @ 16kg
20 burpee box jumps.
Remembered what I learned from my first intro class and didn’t blow up on the run. It was so hot out! All kb swings unbroken, box jumps steady. I peaced out after 2 rounds because I had to leave for tech. Definitely still enough fitness 🙂
Karina S says
last 2 sets for the DL’s! not 4!
A) Back Squat- Heavy Single @30X1- don’t overthink tempo, just control descent
255,265(high), 270, 275
B) Back Squat
85% of A for max reps @30X0
230 x 5- tempo killed me on this. Not being able to stop and breathe a few breaths at the top was the hardest part.
C) Close Grip Bench Press- Heavy Single @30X1
135, 140, 145, 150F- thanks Katie Rose for saving me here. I forgot that I could add less than 5#.
30 sec all out
30 sec rest
1. 159m 1:34.3 44SPM
2. 149m 1:40.6 40SPM
3. 146m 1:42.7 40SPM
4. 141m 1.46.3 40SPM
Jen Bokoff says
5:30 with a darn cute 1 year old (and MelRo)
Presses are HARD. 43# for first set, 45# next two. Struggled and felt awkward but pushed through. Probably will try a nominal increase next week but go down if I’m forgetting the good form pointers. DLs felt great @100# so will jump next week. QUESTION: are Sumo deadlifts easier than the stiff-legged ones from last week? I feel like they’re way easier but not sure why that is. Not sure if/how that should affect what I do next week.
AMRAP: 4 rounds even, with 42# for snatches and jumping c2b. Did snatches 5-5 each round, and jumping c2b 3-2 first two rounds then 2-2-1 second two.