Every 2 Minutes x 5:
1 Mid-Hang Clean + Front Squat
Warm up and work up to a heavy load on the complex. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).
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Exposure 5 of 8
3 x 500m Row
Rest 5 minutes between rows. Max effort on all three pieces.
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Sign Up for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
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Allie B says
I signed up for AG strength again! So excited! Realllyyyy hope this is the cycle I get a strict muscle up.
Highly recommend it! AG strength helped everything get stronger— got a deficit handstand push-up, prd my snatch, added lots of weight to my pull-ups and ring dips and cane really close to a strict muscle up!
Do it! You feel like Arnold, nice and swole, after every class!!
Signed up myself, Can’t make it to the gym much to take advantage of the normal programming so these two focus days will help.
kate tk says
Nice & easy back off. Been keeping an eye on the group class cycle and I think this could have been good for a heavyish 8. Practiced walking out 175 and then 195×2. This is reallyyyy good to do – I got all squirrely the last time I tested because the bar felt so heavy.
Chins: 5 singles every 30sec then blue&orange for 8, 6
Testing total on Sunday!
Mid Hang Clean + FSQ
Need to better finish the 2nd pull. I’m relying on speed under.
Best 500m Row – 1:30.6
Felt like death after. Lost it about 300m into the 2nd…literally.
Realized that I haven’t snatched heavy at all since Flex and should probably do so before the Subway Series on Saturday, so went rogue with JB during the lifting portion.
Snatch: Up to 113. Two fails along the way, but overall felt okay.
Row: First and best was 1:37.8, which is 0.6 sec longer than my best ever. Didn’t go totally dark for this, so I guess that’s pretty good considering. Legs still were useless after.
7am w/ Jess (happy belated!!) + Lauren
Worked up to 102# on the complex. Today was a great clean day for me! Felt super fast and snappy.
Fastest 500m row = 1:54.something. Got progressively slower; third was just over 2:00. For being such short bursts of work, this is hard!!
Matt Cooper says
10 am | Brett and Jess
Mid Hang Clean + FSQ: 165,175,175,185,195*
Need to get under the bar faster, catch lower, and find more confidence.
500m Row: 1:23.1
Gave it EVERYTHING I had in the first round — my body wasn’t pleased. Afterward, it felt like battery acid in my legs, a jackhammer in my head, and a strobe light in my eyes. But I’m happy I came close to the leaderboard. Although close only counts in horseshoes and hand grenades, I feel like I truly gave it my all, which is satisfying in its own way. Plus, there’s always next time 🙂
Daniel R says
Damn man, 1:23 is beast mode, and 195 on the clean complex is also fantastic!
Matt Cooper says
Thanks, dude! Yea, really surprised by the cleans. Fox was playing some metal music during our warm-up, which always lights a fire.
Have fun in Berlin! So jealous.
wowwwwwww! That’s freakin fast!
Matt that is SICK! Awesome job!
10AM group class for the lifting portion. My bb was behind Melody’s, who is a strong, speedy badass, so I felt inspired even though I’m sore and stiff from yesterday.
mid-hang clean + FSQ:
125, 135, 145, 155, 155
first one at 155 I heaved up and was slow wrapping under so caught it fwd in a sh*tty rack position and really fought to stand it up. the second lift was better, though none of these really felt as sharp or smooth as my lifts have in weeks past with more of the Tall + Hip Clean work beforehand. good to know.
155 = 89% of my best clean
then messed around with bike/bbjo/sandbag cleans for subway series prep.
did 3 sets of 25 cal on the bike, hitting 10 bbjo afterward and then attempting some sandbag cleans. it is shocking how much harder it was for me to clean the 100# bag vs. the 80# bag, which i’ve gotten very used to. will need to be smart about this and take my time setting up.
bike splits: 1:57 (hard but manageable), 1:41 (XXX), 1:59
-shoulder: band recovery work and soft tissue
-eccentric knee flexion
-foot intrinsics … hard!
-3x: :20 supine ghd hold, 8 hip ext @ 20×1, :05 1-arm HS hold ea, :20 chin up hang with twisting
Daniel R says
Dropping into CrossFit GHH (aka Black Sheep Athletics) in Berlin, Germany
Press 8RM 60kg / 132lbs
Back Squat 8RM 95kg / 209lbs
Sumo DL 8RM 120kg / 264lbs
Metcon adapted from CFSBK
5 rounds: 500m row / 15 hand release push-ups / 10 pull-ups
Kept moving at 80% to 90% on this. Rows around 2min, push-ups 10/5, pull-ups mostly 5/3/2.
Great place to drop in, we’ll probably be back there tomorrow and the day after.
K HarpZ says
A) PCX: 2 rounds
20 lateral banded stepovers
5 press and squat (15#)
30s bottom of squat holds @ 35#
BSQ: 3×3 @ 155#
A little Deload week. Need it.
Sumo DL @ 185#
Completed in 12:57
HSPU broken into 3-4 sets except for into the 321 rounds. Good strategy to save shoulders. All DL touch n go and unbroken! Finally know how to do these comfortably. They are incredibly fun. My new favorite metcon movement by far.
Given my history with neck issue and cutting back on HSPU since 3 months ago, I would have to say I’m pretty damn happy I did this RX! 55 strict yes! A lot of room to grow here in the strict department. But this made me super happy today, esp cause my shoulders were toast after the past two days!
Charles Smith says
10 am with Brett and Jess and all the smells.
Cleans – 115, 125, 135, 145, 150 (f). got under the attempt at 150 and couldn’t stand it up. Tried again and couldn’t get under it.
Rows: 1:37.4, 1:42, 148.1. wrecked.
have to try it fresh with my approach on the 3rd round, which was focusing on longer strokes
Robert Underwood says
Like many commenters today it seems, I also was the 10am class.
I really need to learn how to clean. I have a huge gap between my powerlifting modest success and the abject failure that are my Olympic lifts.
Anyhoo, took a shot at 145 at the clean and, after Brent very clearly instructed me to really work on the catch and use my legs, then proceeded to muscle clean the 145 without moving my legs at all. No movement of my legs whatsoever. Jess called is a 145# reverse curl. So that happened. Note to others — all strength and no mobility is no bueno!
1:55 on the row.
Fun day, fun class. This is the 1st time is a long time that I’ve done the circuit of 5 days in a row of the standard CF programming (i.e., the 5 of day + 2 rest days). Glad to be getting my sea legs back.
Pays to be a night owl because I secured a spot in AG strength!
Can’t clean or row so did Short Circuit. I miss it and wish I could fit it in every week.
KB RDLs (subbed for a movement I couldn’t do bc of my knee), pushups with a 3s decent, toe taps, SA farmer carry
Circuit: :30s each movement and :30s rest in between the two circuits
1: renegade rows, push press, OH Hold
Done at 20#, 17.5, 15, 15, 15. Very humbling. Totally fatigued myself the first round so kept having to drop weight
2: AB subbed for DUs (primarily used my arms and right leg only), burpees, step ups subbed for box jumps- could only step up with the right leg.
Clean/fsq at 45lbs. Whit reminded me to drop fast and not be so “floaty” the more weight I added the easier it was for me to drop but also feels scarier. Meh need to just practice more
Rows were fun/killer. First was my best at 1:54, the next two were not above 2 min.