This Friday: The VelociPastor Screening at CFSBK
Save the date! On Friday, December 1st at 8:15pm (after Open Gym), we’re bringing you a very special screening of The VelociPastor, which stars our very own front desker and Renaissance man Gregory James Cohan!
Here’s the IMDB summary: “After losing his parents, a troubled priest travels to China, where he inherits a mysterious ability that allows him to turn into a dinosaur. At first horrified by this new power, a hooker convinces him to use it to fight crime. And ninjas.” Check out this review from the Portland Film Festival, which calls The VelociPastor “the single greatest achievement in the entire history of cinema.”
We can’t wait to see you there! The VelociPastor doesn’t have an official rating yet, but does contain foul language and a few bloody scenes (which are more funny than scary). It’s probably best suited for ages 12 and up As usual, Movie Night will be BYOB and snacks.
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Yesterday’s Results Board: Handstand Push-Ups / DB SS SL RDL | Run, Wall Balls, Muscle-Ups
Building a Better Deadlift with Stefi Cohen Athlete Daily
Whatever Your Goal, the Answer is Play Breaking Muscle
Wednesday’s Programming
Tempo Back Squat (30X1):
3 x 8
No pause this week, so go heavier than last week. Should be challenging for the last couple of reps on each set but never a grind.
Post loads to comments.
Exposure 2 of 8
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Not for Time:
50 Turkish Get-Ups
Alternate every few reps so you end up with 25 on each side. Use a dumbbell or kettlebell that is about 25-30% of your body weight on the top end.
Post work to comments.
AG
A. Kipping Ring Muscle up/practice
low ring strict transition
swing
box hip to ring
hips to rings/low and high rings
low ring dynamic transition
attempts
B. 16 min Row with partner @80-90%SE
every 2 min switch with partner and perform:
10 burpees
8 toes to bar
5 HSPU
6 AM, soooooo early!
Squatted at 135. This was a 20# jump from last week but totally appropriate. I think I went too light last week.
Got through 40 of the TGUs, worked up to 25# DB. Tough! I tried to keep a neutral chin rather than looking up at the DB since hyperextension is still irritating to my neck. This made for some interesting balance challenges!
Hotel gym fitness featuring a C2 rower, how “lucky”!
Warm up easy pace 1000m row
DB SS SL RDL BRB LOL: 25x10ex5
Tempo seated DB press: 15x5x5 (these are hard!)
Short on time & equipment so did –
3 rounds
500m row
30 air squats
10 hand release push ups
So ready for the Velocipastor…
YES KATE!!! Can’t flippin’ wait to share it with you guys.
8am with Lauren and Jess doing Monday’s work.
Seated Dumbbell tempo presses 12.5# 5 sets of 6-8 each (counting game was weak today)
Romanian (why are they Romanian) dumbbell deadlifts using 15# for 4 sets of 7-9 because #CountingsHard
WOD In 17:02 using 10# wall ball and hard ring rows. Dragging a bit due to tail end of a cold+ jetlag but was trying to keep movement at least in good form.
Oh hey, it’s also #GivingTuesday today. I’m sure you’re all on it already and I know big giving things happened with Brooklyn Community Foundation a few weeks ago, but if you need any tips where to give, I’m sincerely happy to help— post here or email me at jen.bokoff at gmail. I’m a bit of a philanthropy wonk and love this stuff. I’m personally giving to: CAIR, ADL, The Moth, City Harvest, Artistic Noise, and Tufts University today.
7am, Wednesday work with Lauren
Squats at 95#, 100#, 105#. First set accidentally done with a 1s pause at the bottom. After that, had an issue being controlled at the bottom, as opposed to bouncing back up.
Turkish Get-Ups were a fun challenge! Got through 36 of these, alternating sides each time. Right side was WAY easier than my left, go figure. Started at 25#, quickly dropped to 20#, which is about 15% body weight.
Yesturday:
Spelling it like that because i felt like #crap yesterday! #playonwords #kneeslapper
I ended up getting some airway irritation that was so uncomfortable. I lost my voice this AM but now it’s back. Not ideal for WOD conditions. Did the best I could.
A) Tempo BSQ: 5×5, 4s down/3s up, AHAP
135×5, 145×5, 155×5, 165×5, 175×5!
Heck yes. That got tough, but i’m happy to see I was able to go up 5 lbs with this tempo. Good lord its gross. Earlier this weekend I tried to hit a 4×3 @ 205 (no tempo) and could only get 2×3, and then two reps in my third set. So strange i can hit a tempo set at this weight x 5, then the second you take away my tempo and slap on 30# im buried and nervous, ill get there, just need to catch myself on a good day.
B) Clusters of 3 min AMRAPs, followed by 1 min rest:
3 min AMRAP ring rows: 57
*1 min rest*
3 min AMRAP ERG (distance): 730M
*1 min rest*
3 min AMRAP abm situps: 81
*1 min rest*
3 min AMRAP assault bike (dist): 1858M
*1 min rest*
3 min AMRAP RKBS (53#): 73
Everything sucked except for the assault bike (waaa???) who knows. I didn’t feel like struggling today. I was just feeling lucky to be there. But I was really able to push it on the bike! So weird. No complaints.
C) GHD situps TABATA: 42 reps
Better with time, no dizziness or headache, better control with the lowering phase today
D) GHD hip extensions TABATA: 82 reps
Also no problem, just didnt push it on the speed today. Back feels good
E) Skipped cardio, doing it today!
10am class this morning
2 rounds of SWU2
4 sets
5 tempo HSPU
10e SRDL @45s
Run/WB/RMU
18:14
Got through the first two rounds unbroken then hit a wall on round three. Went 11-4-3-3 on wall ball (gassed) and 4-1-1-1 on muscleups. I hesitate to call the runs “running” more like a trot
Finished with a few back handsprings
GO SEE VELOCIPASTOR!!!
Noon with Snip
DBs and RDLs with 25#DB.
WOD with 3-3-4 strict muscle-ups. Finished in 15:58.
Definitely come see The VelociPastor!
OG’d it today for some Touch N Go Barbell Work + Conditioning:
10 Reps Each Movement:
Power Clean TNG
Rest 45 Sec
Push Jerk TNG
Rest 45 Sec
Power Snatch TNG
Rest As Needed
Hang Squat Clean NOT TNG but quick
Rest 45 sec
Hang Squat Snatch NOT TNG but quick
Rest 45 sec
Overhead Squat
Rest 45 sec
Hang Squat Clean Thruster TNG
Rest As Needed
Very light weight, might bump it up, but focusing on form and breathing.
B)
8 Min EMOM
3 TNG Hang Squat Clean @ 135lbs
Still light, but working on breathing and cycling smoothly.
C)
12 Min 85% Effort
100′ Sled Push (add 70lbs to sled)
6 WB 20# to 10′ target
6 American KB Swings at 32kg
I don’t like sled pushes.
D)
12 Min 85% Effort
10 Cal Row
10 Burpees
10 Cal AB
10 TTB
Got through about 5 rounds.
E)
5-10 Min Z1 AB
Makeup post for yesterday:
Strict HSPU 8-8-8-7-7
RDL 55x9x5
Metcon in 12:10
Today:
HBBS – 205x8x3 – working back up here
Got 35 TGU in about 15 minutes, which felt like a lot
Massive Make-up Post
Sunday
Rack Jerk, I suck at jerks, but kaizen right! Worked up to 93lbs with 5-10 pound jumps. Felt ok. Ro reminded me to keep my ribs closed which helped a lot and should be obvious to me, doi. Keep back knee a little bent, width was allegedly ok.
Metcon
For Time:
21-15-9
Deadlifts 225/155
Bar-Over Burpees
7:59? at 135lbs This went terribly. Woke up in the morning and considered rxing it, glad I didn’t cause I’d probably still be deadlifting now. Burpees were garbage. A lot of laying on the floor breathing and pulling my pants up. Engine is shit rn.
Monday
Signed up for CRASH B’s. Upon seeing the programming I internally went “I’ve made a huge mistake” GOB Bluth style. Did workout A which was 20min T4 (pain cave), rest 5 min and then 20min T3 (this hurts but I guess I’ll listen to your conversation).
#1- 4346m, 2:18 average/500m, 22SPM, #2- 4022m, 2:29 ave/500m
The second round it alleged my SPM was like 34, which is impossible and I would have been dead. The monitor was being weird the whole time, like jumping up to 79 spm for no reason. I imagine the real SPM was like 18. Felt my back a bit around the 10 min mark of both rows. I think it was the deadlifts the previous day.
Became ravenously hungry just like I used to do after monostructural work like this. Have to get my nutrition sorted again or it’s gonna get ugly.
Tuesday doing Monday’s work with Whit
Woke up with what KHarpz said was a deep neck flexor on my left side. Seriously thought I had a sore throat until I realized it was muscular. Weird.
Single split leg RDLS at 30lbs 3×10 and then 1×8
Seated overhead presses at 25lbs 7, 7, 6, 5 (+ fail)
Whit gave my two comments which I was looking for one was if I was breaking in the thoracic at the bottom of the RDL (I was) and if I had hip rotation (yes). More on one side than the other. I suspect when I go get needled on Thursday she’s going to tell me one of my SI joints isn’t moving because it was *noticeable*. Overhead presses blow and this is my worst movement. Got yelled at for cheating the tempo a bit. Failed my last rep trying to push out of it. Wasn’t my day.
Rowed a bit for video purposes. Deep neck thing was revealed to be from rowing cause I felt it immediately. Will have to watch out I’m not tensing my neck.
Cash out: One Block Bike Burrito race uphill!