Saul M.’s art on display at last year’s CFSBK Art Show
Call for Artists in CFSBK’s Fourth Art Show, on November 18, 2017
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous 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.
Want to Participate?
We’re excited about everyone who has reached out so far, but we want to hear from more of you. If you are an artist (even if your art is just a hobby) and a CrossFitter at CFSBK or beyond, reach out to Kate R. at katharinereece [at] gmail.com by November 1st, 2017 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet.
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Yesterday’s Results Board: Press / Sumo Deadlift | Row, Wall Walks, Rope Climb
Stefi Cohen Deadlifts 525 Pounds at 123 Pounds Bodyweight BarBend
The Incredible Progress of Daily Practice Zen Habits
Wednesday’s Programming
Tempo Back Squat (20X1):
3 x 6
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
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Performance
For Time:
21-15-9
Front Squats 135/95
Ring Dips
Fitness
For Time:
21-15-9
Front Squats 135/95
Push-Ups
Post time and Rx to comments.
After a long travel day yesterday, it felt great to get into OG this morning.
1) 15 min NFR
0:30 bar hang
0:15 parallette tuck holds with toe tap
10 slow shoulder taps
10 DB lat pullovers 15#
Minor discomfort in the left upper arm toward the shoulder joint during the tuck holds and shoulder taps. I was trying hard to keep my shoulders down and back but I bet I wasn’t perfect.
2) 3 supersets of
110m/side one arm farmer carry, 55#
10/side suitcase DL, 75#
KHarpz is right, all these bar hangs are doing good things for my grip stamina. Farmer carries were way easier than the last time I did this weight! Will def go up in weight next time.
3) tabata sit-ups (80)
Tabata air squats (80)
I had come in planning to do one of Katie’s “evil” WODs, realized I was running out of time, and switched to tabata because I know exactly how long that takes!
Derp. 123 air squats, not 80.
AG
A.
2 sets to warm up
30s supinated grip bar hang
10 ring rows @3012
5 burpees
B.
Bar muscle up practice
C.
5-6 sets @80-90% SE
4/3 Bar Muscle ups
8 Burpee box jump overs, 24/20
15/12 cal row
rest 1:1
7am w/ Lauren doing Wednesday
Tempo BSQ: 130#x3x6
As always, need to focus on “knees out!” But all around, a pretty good squat day. Weight was challenging but appropriate for week 7 of the cycle.
Fitness WOD in 9:09 RXed. Phewww. Push-ups left me pretty quick and the squats really added up. Grateful to Eric for cheering me on…100% would have dropped the bar on the set of 9 squats if he hadn’t been like, “pick it up and do NOT put it down!” Squats: 21 = 7-7-7, 15 = 5-5-5, 9 unbroken. Pushups: kind of all over the place, eventually singles.
Have been having some hip flexor issues on my left side, and after talking to Lauren about it, I discovered it’s actually probably more of a back issue (because “pain is a liar” — genius!). Makes total sense, because my back has been bothering me lately too. Got some great tips on how to stretch everything out–thank you Lauren!! <3
Have had similar hip flexor / back issues, as well as difficulty in keeping the knees out on the squat. Recently switched to a standing desk at work and it has almost solved the problem singlehandedly. This morning was the heaviest on the back squat for me for a long time – knees rode like a dream.
Hi friends,
Anyone have any recommendations for good Crossfit gyms in the Boston area? Close to or in Somerville is ideal, but I’ll take whatever you’ve got. I’m thinking Michael A will know … 🙂
Thanks!
8 a.m. doing Monday’s work w/Lauren.
Tempo Press: 115#, 6-5-5. Ughhh whyyy.
Tempo Sumo DL: 275#x6x3. Was still feeling the fat-bar DL work from Strong Fit over the weekend so didn’t push this up to the 8RM weight. Felt right.
NFR work: Some good pulls on the erg, some wall-walks, some progress (slow, steady) on the rope.
Tempo LBBS: 205 x 6 x 3
Felt pretty good.
WOD: 8:something with 21-15-9 front squats (Rx) and 15-12-9 matador dips. All front squats unbroken. Dips very broken (6-4-3-2 on first set, then further broken for each following set).
After: 4 Round NFT
15 cal AB (:50 each)
5 kipping pull-ups
Yesterday 7:30pm with DO
Press 120, 122, 122 – a #2 jump from last week, but I had failed 125, so this felt the right step in between.
Sumo DL 245, 255, 255 – this was the right weight, I was exhausted by the 6th rep of the 3rd set.
Metcon around 3 rounds, doing 5 wall walks (7!?!?! that’s crazy) and about 1 rope climb per round. Happy that I’m more comfortable with the rope, in my last one I actually managed to go all the way to the top. The height freaks me out.
4:30 with Whit doing yesterday’s workout
Have been traveling nonstop the last 1.5week so this was a grind but it felt great to be back. Only did 53# on the tempo press because that was hard and probably the most I could have done today. The last 2 of each felt really icky but still doable. Can do a small jump next week. Did 135# for the tempo deadlifts, which is what I did for the 8RM 2 weeks ago. These moved overall fine and can go up next week.
The highlight of not for time work today was my first rope climb since I was 10. By climb, I mean I went up a few feet and then came sliding down. But I worked really really hard to go up those few feet!
Oh and not at all Crossfit related but of potential interest since people were eager to talk about disasters the last two months: Foundation Center (where Kate and I work) releases new research today about how disaster recovery efforts are funded. Take a look if you’re interested: http://disasterphilanthropy.foundationcenter.org
Today:
A) CrossFit Games Open 16.3 : 7 rounds + 4 Power Snatches | 95 reps | Rx’d
7:00 AMRAP:
10 Power Snatches, 55 lbs
3 Bar Muscle-ups
7 rep PR. Not bad given how the weekend went for me! I took my time with power snatches and made sure I set my back! Felt totally fine. Didn’t want to go max effort and make myself hurt too bad cause I didn’t think that was the best idea. Definitely a solid push throughout though. I was definitely huffing and puffing by the end. All snatches unbroken except went 5/5 on round 7 so I could go straight to pull-up bar. Unbroken on all bar MU. Grip stamina is money these days! Would love to retest this again in a few months.
B) Tabata Alternating Dumbbell Bicep Curl, 20 lbs | 16,14,14,14,16,16
BEACH SEASON IS NEVER OVER PEOPLE
C) Tabata Cable Crossover | lbs | 10,10,10,10,10,10,10
D) Seated calf raises (45#) 3 x20
E) Upright rows 3 x10 @ 65#
7:30 with Keith
Tempo press at 63#
Tempo sumo DL at 153, probably 10 lbs too light?
NFT.. happened!
5:30 with Whit for tempo press
Everything felt light! I’ve been unable to make real jumps for the first few weeks of this cycle, so the plan was to go from 95 (last week) up only two lbs to 97 this week, but it felt stupid easy. So the second set I went up to 100, and that was easy and finished at 102 and that was still too light. So I’m excited to see what happens next week.
This was also the first time I got to attempt rope climbs. I listened to Whit talk to the 4:30 class about it, and I got to see a lot of attempts which I think was key for me. By the time I got to the rope in the 5:30 class, I had a clear mental image of what to do, and it was surprisingly easy. I’m sure doing more than one rep at a time is challenging on the grip, but this was a lot of fun. I feel confident enough to save a kitten out of a tree.
Still dealing with an injury in my hip that makes my whole right leg feel numb and weak, but it’s getting better slowly. Still don’t think I can do squats of any kind, but most movements feel okay outside of that.