Got Plans on Saturday? Come to CFSBK’s Art Show!
CFSBK’s fourth Art Show is this Saturday from 7-10pm. Free entry and alcohol (and La Croix).
The show will feature live tattooing by Brooklyn artist Jim Gentry (get on the wait list here), textiles for sale by Brooklyn artist Bekka Palmer, and photographs and Pop art by New Jersey artist Jon Arias.
At 8:30PM, CFSBK members Alona Katz and Erica Dohring will present an aerial hoop performance, which will be followed by a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.
Artistic sweet treats by Michele Knaub will be available for purchase, with proceeds benefitting the Giffords Law Center to Prevent Gun Violence.
Come check out art from fellow talented CFSBKers:
Jaime Cheng
Sonya Cheuse
Katherine Akiko Day
Brian Faulk
Lucas Garrido
Katie Harper
Matthew Huber
Steve Hutsal
Jenna Jerman
Saul Melman
Amy Muckerman
David Osorio
Nicholas Piltoff
Jay Reingold
Trevor Safford
Keith Walter
Brian “Baz” Zimbler
If you have any questions, email Kate R. at katharinereece [at] gmail [dot] com.
______________________
Yesterday’s Results Board: “Tommy Mac”
How Do You Warm Up for a Weightlifting Exercise? Catalyst Athletics
How to Cure Aging Kurzgesagt (video)
Wednesday’s Programming
5 Sets:
10 Bench Presses, AHAP
500m Row for Time
Rest as needed between rounds.
This is a variation on a WOD we’ve programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 10 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets. However, if you miss a rep and only complete 9 then you score a 0 for the Bench Press on that round. There is no time component for the entire round but you’ll score each 500m row sprint. The intent is to go all out on the row. Set the monitor up to count down 500m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in complete sets and fastest/slowest times for the row sprints.
Post total pounds moved and fastest and slowest times to comments.
500m?!?!?
Please have the ambulance outside all day
7am with Brett doing Monday
Tommy Mac n cheesey: 214 reps RX @ 30 min cap
Mixed feelings on this. Glad I tried RX but also pretty sure I could have finished if I’d pushed the burpees a little more. My strategy was to try the first round, and if it look longer than 15min, then back off to 63#. Finished it around 14min so I plowed on. Rep scheme went like:
Thrusters: 4-4-4, 3-3-3-3 (hardest movement)
Power snatches: singles, tried to be quick for 3 at a time (smacked myself in the head on the 3rd rep)
Push jerk: 8-4, 6-4-2
Hang clean: 3-3-3-3, 1-5-4
OHS: unbroken, –
I just wanted to get to that last set of OHS! Next time.
THIS IS AMAZING. Great job, Kate!
OMG! I’m not going to lie, seeing Tommy Mac was intimidating. I opted out of the September WOD, but decided to seize the challenge…
For those who read this, here’s a reminder to push back on your hesitations! Just go for it!!!
First ever Tommy Mac, 26:24 #75
Notes for next time: Need to improve my overhead squats which is my limiting movement.
Rex
7am w/ Brett doing Monday
Tommy Mac: hit the 30:00 cap 3 hang cleans into the second round, with 62#. In September I did this at 52# (in around 26 min and change) and was going to stick with that, but I made a game time decision to push the weight a bit (thanks Kate Tk for the push!). Glad I did, even though I didn’t finish. Didn’t really have much of a strategy other than “don’t get psyched out,” though I did try to push it on the movements that felt easier, like the push jerks.
The art show is gonna be AMAZING!! So excited.
Strength Cycle programming @ NC Fit in California
LBBS 240x5x3 – fifth reps are getting challenging
Bench 165x5x3 – still moving well
Chin-ups 15 total (EMOM 3 reps for 5 min) – good until the last minute
Happy to be skipping Tommy Mac for the second time in a row. Last time I think I was in California too, so I need to keep scheduling my work trips to match crush week 😉
LOL I hear you. I’m out of town too! (Not that I would have done Crush Week anyway — I plan to start reintegrating next week.)
The St. Louis CrossFit situation is no better than when I last visited 3 years ago. There really is nothing downtown, maybe because nobody lives downtown, and the only semi-nearby choice I could find was CrossFit Gambit, where I had a not-great experience — as in, I felt like safety was an issue. So it really wasn’t somewhere I wanted to go while recovering from an injury.
Fortunately, the hotel gym situation is way better where I’m staying than it was the last time I was traveling.
4 RNFT
20 hollow rocks
10/side single leg RDLs, 16kg (yup, kettlebells at a hotel gym!)
10 serratus pushups
3 supersets
10/side reverse lunges with 25# DBs (probably should’ve done 30s)
10/side Powell raises, 31X1 tempo, 5#
10 DB strict press, 20# DBs
The upper body stuff was good and hard.
Then I kinda sandbagged and got on an upright bike for 25 minutes of “hill training,” none of which is as hard as 5 minutes on the assault bike.
Can’t wait to come home! (Although I did have OBSCENELY DELICIOUS barbecue for lunch today OMG.)
Well equipped hotel gyms are always a nice little surprise (except for their cardio machines, those are always terrible).
Tommy Mac this morning w/ Snickers: 17:40 rx. My left shoulder decided to stop working on the last OHS, which I’ve been upset about all day. Still, very happy with this ~3min improvement from last time, and for making it through without having to eat a banana in between rounds.
Breakdown:
Thrusters: 7-5/7-5
PSn: 4-4-4/4-4-4
PJrk: 7-5/7-5
HSqClean: 7-5/7-5
OHS: 12/11-1 🙁
#comedyhour
excuse me
I remember how you stared me down during the last time we did this. I was so happy to beat your time this meeting with Tommy Mac, and then you had to go and crush the workout. Respect JB.
But I am not competitive.
#bananagram
AG
A.
Rope climb practice/101
B.
5 min
1 rope climb
20 double unders
rest 5 min
5 min
5 burpees
8 T2B, 24/20
rest 5 min
5 min
3 C2B pull ups
6 split jumps
rest 5 min
5 min
row/AB cal
A) Upright row: 3×8 @ 75#
Getting close to max effort here
B) 4 RFT: 13 mins 39 secs | Rx’d
4 rounds of:
15 Hang Power Snatches, 95 lbs
60 Double Unders
Best efforts today! My calves are still so LIT from my boardwalk run on Sunday and yesterday’s shuttle run, been hobbling around all day! Proper pushoff through the toes was just not happening in those doubles. Broke them up a lot each set. Limited in my pulls on the snatch because of this too. Felt like a billion pounds today! Lost track of my strategy just started to chip away. Enjoyed this one! Discrete double isabel from the hang. No wonder the snatches started to feel so crazy!
C) TABATA: Bicep Curls 20s on/40s off x 6 rounds
74 total @ 25#
D) Cable crossovers, felt crappy today, shoulders are fried. Stopped after three rounds.
6:30 with Whit
Tommy Mac at 63 in 21:14
I can’t find my time from last time but I want to say it was around 23-25 mins? Either way, it was an improvement and I definitely felt less hopeless this time around.
7:30 AG with Arturo
Didn’t keep track of anything I was supposed to but posting for accountability to say I went and will go back to keep working on everything. Oh, and I went halfway up the rope and may have swallowed a rope hair.
Tried to do Tommy Mac with Coach Whit at 5:30
Was tempted to skip the day, but my right leg continues to feel stronger so I wanted to see what I could do. My biggest fear was the thrusters and the OHS, but I was shocked that I was able to get through the 1st round of thrusters pretty decently. The Power Snatches were fine, but I didn’t realize that I’d use up most of my right legs reserves for that, so by the time I got to the hang squat cleans, I couldn’t get out of the hole once, so I bailed and moved over to the erg for 15 minutes.
Considering I couldn’t even do air squats a month ago, this was very exciting for me to be able to do any of it. I’ve also been able to run a bit here and there. Small gainz but good gainz.