Tempo Press / Tempo Stiff-Legged Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 6
Heavier than Week 4‘s 3 x 8.
A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 6
Heavier than Week 4.
*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged 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 5 of 8
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For Time:
21-15-9
Toes To Bars
9-15-21
Overhead Squats 95/65
The Overhead Squat weight should be light for you, unbroken on the fast end or in 2-3 sets with quick breaks. Same for the Toes-t0-Bars. Scale load and/or degree of difficulty to Hanging Leg or Knee Raises as needed.
Post time and Rx to comments.
Coach Jess looks pretty badass doing Sandbag Cleans, doesn’t she? More photos taken by your blog editor and Robert C. at Saturday’s Subway Series event are up on our Flickr account. Thanks to everyone who competed, volunteered, and cheered!
Want to Reach Your Rowing Potential? Come to the CRASH-Bs Kick-Off Meeting With Coach Nick On Sunday, Oct. 29!
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick will prepare participants in the months leading up to race day, which is February 25th, in Boston. Come to Coach Nick’s kick-off meeting at 12:15 on Sunday, October 29th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
- The events at CRASH-Bs are individual
- You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
- The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
- Participants will do the workouts on their own
- Nick will provide programming and support—including video analysis of your technique—throughout the program
- Anyone can join—there is no minimum performance requirement
At the kick-off meeting at 12:15pm on Sunday, October 29th, in the Annex, Coach Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
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Adaptive Athlete Casey Acree – Bar Muscle-Ups CrossFit (video)
The Renaissance Painter Who Made Fantastic Portraits from Food Atlas Obscura
lol @ “if you have any”
tee hee
8am class
Press
135×6, 135×5, 115×6
Failed last rep of 2nd set. Feeling pretty sluggish today.
SLDL
235x6x3
GRIPPY.
Metcon Rx’d in 6:34
Pleased with this. TTB are a goat, but decided to try a big but sub-max set to open up. Went 11-5-5, 6-5-4, 3-3-3. OHS unbroken.
6am with Ro & Lauren
Press: 55x6x3 – this felt like the right weight
DL: 95x6x3 – last set on a 45# plate bc apparently I have flexible hamstrings, which is surprising as I’ve not been known to have flexible much of anything. Can go heavier.
WOD: 6:00, Hanging leg raises & OHS @ 65#
Kip stayed together until the last set. Practiced holding onto the bar like a human (hi, thumbs!). OHS in 9, 15, 11-10. Had one miss between the two sets on the last round, needed to move my grip in. Balance felt more wonky than usual.
I thought my dog was being so charming & well-behaved through class, turns out he was chewing through his leash. Extra exciting cash out walk home.
LOL…I know, not funny while it’s happening, but I’m giggling at doggie pretending to be a good boy.
Totally badass teammate in that picture! Great photos all around!
Tempo Press: 73 x 5, 68 x 6 x 2.
Forgot that last week at 73 involved no tempo and started too heavy. Will probably go for an even 70 next week.
Tempo SLDL: 183 x 6 x 3
Poor thumbs.
WOD: 6:4something. Started Rx, but realized I had ripped my hand going into the last set of T2B, so did 18 sit-ups instead. All OHS unbroken.
Very cool photo!
Monday morning OG Nation
15 min NFR
0:30 bar hang
50′ hand over hand sled pull (empty x1, +22×5)
10 serratus push-ups
Gave hand over hand a try again since my shoulder is slowly improving. It was a bit uncomfortable, maybe a 2 or 3 out of 10.
Superset x3:
10/side high pull, 17.5#
10 close grip DB bench, 17.5#
10/side Kroc rows, 25#
I nudged the weight up from last week just a bit, and it was ok. Also, bench! I missed you! Chomping at the bit to do more weight, but this is still a step forward.
2 rounds sorta for time:
800m assault bike
200m (ish, my best guess w/assist from Roose) farmer carry w/45# handles
25 box jumps
This was not as miserable as I thought it would be 😛
7AM w/ Ro + Lauren
Had issues choosing weights today so my sets were sort of messy and all over the place. I get confused when I miss multiple weeks of a cycle. Finally settled on 47# for the press and 130# for the deadlift. Thanks to Ro for helping me figure it out!
WOD in 7:18 with 52# and a mix of t2b and HLR. My grip was shot and I’ve been struggling with kipping stuff lately (it’s like I lost it when I went on vacation…and I haven’t found it yet). I got sort of psyched out and did the set of 15 as HLR, then went back to t2b for the final set of 9. OH squats were…OH squats. Still need to get lower. Forearms and shoulders are done. Rest day tomorrow!
Can’t remember all the details of my weekend workouts, but Saturday’s team WOD was really fun (Rachel is an awesome partner!!) and yesterday I snatched 83# and it felt pretty good. Also, bless David and everyone else wrangling what seemed like a million very enthusiastic small children in 608 yesterday.
The end.
6am with Ro & Snickers
Press: 115x6x3 – will do the same weight next week I think
SLDL: 185-205-185 – fine
Metcon: 4:52 Rx
Sandwiched between Michael and BK we all went for 21 unbroken to start the TTB. Not sure if I’d recommend it
TTB: 21, 10-5, 6-3
OHS: 9, 15, 11-10
Fun workout
Had so much fun at the Subway Series competition on Saturday. Thanks to everyone involved — volunteers, judges, athletes, photographers (there are some REEEEEAAAAAL winners in those albums!), spectators, etc.
I got super anxious before the workouts and was nervous I was going to let Sarah C. down because she is such a strong badass. I think we made a great team. We had good strategy and stayed calm through each WOD, stuck to the plan, kept our heads on.
WB/DU/BMU: We got through 20 bar muscle ups. I started with 2-2-1 and then Sarah and I traded singles with maybe a few moments that I hit a quick couple in a row. My kip/positions are feeling way better now and I’m ready to start practicing bigger sets again.
ROW/Snatch: We got through 14 snatches at 125#. I contributed an entire single rep to that final count, though. 125# is 95% of my all time snatch 1RM, so I’m stoked I was able to hit it under fatigue. Missed a second attempt. Sarah definitely carried us on this one.
Bike/BBJO/Sandbag relay: nervous I would just lose my sh*t during the sandbag, but they felt more put together than when I practiced. I seem to get out of my head and perform better during comps. Sarah did it in 5:21 and we finished at 11:14, so that means I finished in 5:53. Stoked I beat the original 6 min time cap.
TODAY!
9am short circuit funtimezzzz
2x:
10L/6R lateral box step up @ 24″
10ea incline T’s and A’s (5#)
3 wall walk
100′ SA OH carry (35, 45, 45#)
4x :40 on / :20 off
reverse plate drag bear crawl (25#, 35#) — FUN!
box step up 24″
side plank L
burpee sprint
DB thruster (20#) – avg 12-14 reps, steady pace top
side plank R
10am group class
Press: 3×6 @ 31×1 @ 70# — barely made it. archy back, loss of midline. boo.
SLDL: 3×6 @ 145# — solid
WOD in 4:33 RX’d
Hip flexors were mad fatigued for this after short circuit! Felt it right away.
ttb: 8/7/5/1 (i think? that was dumb), 5-3-3-2-2, 3-3-quick singles
ohs: 9, 9-6, 12-9
with fresh legs/hips/shoulders those OHS should’ve been unbroken. but fun to practice this stuff fatigued anyway!
8 a.m. w/Lauren.
Tempo Press: 115, 6-5-4. Doggone it, press. Guess I’m staying at this weight for a while.
Tempo RDL: 245, 6-6-6. A little weak in getting those lats engaged early on but I worked through it.
Metcon: 8:10 Rx’ed (except for three TTB reps where I pulled up short to avoid kicking someone). Managed a couple of good runs kipping the TTBs there, but as I tire I default back to “looking up at the bar and swinging up to hitting it.” OHSes were broken up 9, 9-6, 12-9.
Chas, kick ’em.
Awesome photos from Saturday- bummed I couldn’t take part in any way.
10 AM with Brett and Lauren and some genXers.
Press 3×6@100#. Perfect weight.
DL 3×6@135#. Could probably go a fair bit heavier.
Metcon with hanging leg raises @75# in 5:27. Brett didn’t let us do the oom pah pah ttb’s. (I’m likely better off).
A) Performance care:
1a: 3×10 4sdown/3s up
95/105/115#
Knees felt okay, a little better than last week and definitely much better when i focus on spreading the floor and engaging feet. Interesting but perhaps puts my center of balance just where it needs to be. Weight feels way easier than it used to.
1b: 3x30s @ 45#
Easy. Feeling less stiff in L shoulder. Lockout is really starting to get legit.
B) Muscle-ups and Squat Cleans : 11 mins 37 secs | Rx’d
12-9-6-3 reps of:
Muscle-up
Squat Clean, 125 lbs
Based off of my backup stopwatch (original clock got changed) glad I set this up!
Muscle ups: 3/3/3/2/1, 3/2/1/1/2, 2/2/1/1, 2/1, 2 fails because I was pushing my sets. Both attempts very close and worth a try. Muscle ups are getting betters snappy on turnover regardless of feeling so/so today
Cleans: fast singles. As long as I do singles I feel like I could go all day! Leg endurance is getting better I can feel it! Spicy one. Love me some gymnastics and mod/heavy barbell combos. Need to retest my
C) “Tabata” – Cable Crossover : 7 x 20 secs on / 40 secs off : 63 reps | 63 | Rx’d 5 reps
D) “Tabata” – Handstand Holds : 6 x 20 secs on/ 40 secs off
E) Cardio: 30 min assault bike, choose intensity
278 cals
HR monitor is ded. Had a couple convos here and there. Then decided to make up for it by pushing hard for the last 90 seconds. Held 52-57 throughout and 70-75 at the end
1) subway series was awesome! So well run, organized, and fun. Great job, organizers!
2)Doing it scaled was 100% appropriate. I had many people try to convince me to RX it, but it wouldn’t have been any fun! I enjoyed competing on my level.
3) Advice: get a teammate with strengths other than yours!!! Sarah M is SO strong— she did all the rowing for us!! Basically did the second workout herself. I did my smaller part with the chest to bar pull-ups! It worked out.
4) It was so awesome to see Whit and Sarah C win!!! Just knowing Whit’s journey and limb stuff and work ethic- it was great.
Congrats to everyone even the judges! It was such a fun and well-run day!
Anyway, took it easy yesterday: 4 rounds fitness rx, 78# on snatches.
Today: 60# press, 115 deadlift, 6:09 rx fo the workout.
Fun to workout with Coach Noah, MeLo the pirate, and Arturo the blonde pig-tailed Viking.
Bye!
Subway series was awesome this weekend! Workouts were tough, teammates were exceptional, judges/volunteers were great, and the atmosphere was top notch!
It was a good thing I partnered with Whit, because she kept my head on straight and we just stuck to our game plan and crushed it! Proudest moment was getting consecutive bar muscle-ups while tired, in a competition. I never thought I would. Best moment…finishing the snatch workout and seeing Whitney there with a huge smile on her face **fist bump**huge hug** All around great event!!
OG today:
Power Snatch waves
3(75), 3(80), 2(85), 2(90), 1(95), 1(100)
5×1 (115,125,130,135,140)
Felt quick and solid today
Back squat
2 rds
5(195), 3(205), 1(215). Started with a belt but decided I need to use less assistance and get the job done. My core felt nice and tight but my legs were not as strong feeling as usual
EMOM 30 minutes
every minute
3-butterfly pullups
3 push-ups
3 air squats
This got a little mentally challenging…almost stopped at 22 minutes cause I was sick of the movements but just kept moving. Really trying to focus on fine tuning gymnastics stuff before the open!
Short circuit tomorrow…..ouch!!:)
Press: 60
DL: 115 (kept the weight the same the last three times for this so def have to start adding some weight. My shoulders tend to round so wanted to make sure all reps were good)
WOD in 6:04 modified
TTB: Couldn’t do sets of 5 as long as I had hoped but still got some decent sized sets in
Subbed slow and steady 1/4 OHS @33#. Initially put 65 on the bar which was dumb bc it bothered my knee so asked Ro to take the weight off mid WOD. Knee feels fine now but gotta ease back into it even when not doing the full range of motion!
Was bummed I couldn’t compete on Saturday but had just as much fun judging!
5:30pm with MeLo and Arturo
Press- 75 x 6 x 3- missed last rep
SLDL- 195 x 6 x 3
Was kinda just guessing these numbers. Will go for the same press weight next week. Have been working on RDLs so I had an idea of what weight to go for.
Metcon- 6:27
TTB fell apart pretty fast. Disappointing. I need to remember to do quick short sets from the beginning.
Hands are wrecked and everything hurts from yesterday!
Side note: Group Class is so efficient!! And fun!!
Dropped into Weightlifting Club where Frankie made me snatch grip jump with the bar about 100 times.
I actually had an ‘aha’ snatch moment. I wish I could make it there more often.
6:30 group!
Press at 47 lbs and deadlifts at 73. Pretty sure this was my first time with the strict legged version. Definitely need some more practice on these.
6:30 on the wod, scaled to hanging knee raises and 35 lbs on the overhead squat.
Back in Brooklyn!
6:30pm class with Ro and Melo after landing from a 10h flight
Press 115, 125(5), 120 – 120 is the right weight, need to start jumping by 1 or 2 lbs now.
Deadlift 185, 205, 205 – uncomfortable, just grippy.
Metcon 7:45 w/ T2B and 75lb OHS
Not a lot of energy for this one. 75lbs was absolutely the right weight, I’m not very good at OHS so I’m not ready for Rx weights. T2B and OHS were around 11/10 6/5/4 5/4.