Tempo Back Squat (32X1)
3 x 6
Heavier than Week 1, around the same as last week. Should be challenging for the last couple of reps on each set but never a grind.
Post loads to comments.
Exposure 3 of 8
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AMRAP 20 Minutes:
400m Run
20 Air Squats
20 AbMat Sit Ups
Post rounds, reps, and Rx to comments.
Coach Joe Gazio
By David Osorio
CFSBK is very sad to announce that Coach Joe Gazio, who many members knew as our Friday evening Olympic weightlifting coach over the summer, recently passed away after a long battle with pancreatic cancer. Joe was a special person who brought enthusiasm and warmth to every single athlete he worked with. He was always kind, humble, and motivated to bring out the best in his athletes. We consider ourselves incredibly fortunate to have had Joe as part of our coaching team, and we want to extend our condolences to his family and everyone who was lucky enough to train with Coach Joe.
Coach Keith had this to say about Joe’s personality and approach to coaching:
There are a lot of important qualities to being a great coach, but at the top, I believe, is passion. Coach Joe had that as much as anyone for the sport of Weightlifting. He had an unbelievable wealth of knowledge, which he would readily share with anyone who was willing to listen. He treated every athlete the same, from renowned Games and Olympic athletes, to the first timer and average exerciser. Anyone who had the opportunity to work with him will tell you, you had Joe’s full attention, respect, and especially, honesty. Being around Joe helped me grow as an athlete as well as a coach, and his joy for doing what he did was always inspiring. His legacy will live on with every lift we attempt going forward, and every person we continue to share his knowledge with.
To learn more about Joe, read Coach Frank‘s tribute to him here and here. You can also watch Joe’s appearance on the ActiveLife podcast. We’ll miss you, Coach Joe.
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Yesterday’s Results Board: Rest Day
Why You Need Good Wrist Mobility Girls Gone Strong
How to Teach Your T-Spine to Bend Breaking Muscle
F*ck cancer. 🙁
Thanks for putting up this tribute to Coach Joe, it’s still hard to believe that he’s gone. I was extremely fortunate to get to know him and be coached by him this past year. His coaching and mentorship just left such an impact. While tough and old-school on the surface (chalk that up to Russian training), Coach Joe was such a solid gold person through and through, just absolutely motivated by a passion for the sport of weightlifting, and so committed towards having his athletes be successful. I have been looking back over old Instagram to hear his characteristic roars of approval and encouragement; it’s still easy to hear his voice plain as day even without listening back. He was always larger than life. This past week I’ve been talking to a lot of people for whom the experience of working with Coach was life-changing. Glad to see Keith posted an interview with him, I will watch it! Coach Joe, we’ll be missing you.
Sad day for weightlifting, CFSBK, and anyone who had the fortune to meet Joe. Super nice guy who likely had forgotten more than I will ever learn about weightlifting. RIP, Joe.
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Yesterday
BSQ @205
Solid
Metcon 5 Rounds + 400m
That was fast, for me. Pushed the last run but even while I was trying to run fast(er) I felt as if I was in one of those movie scenes where the end is getting further and further away as you’re trying to get closer and closer…good times.
Does anyone want a free erg? It is 14 years old, a Concept 2 P2. The chain is a bit rusty, so it needs some TLC. Let me know at mishar@mac.com
Fuck cancer.
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8 AM with Ro.
3x2x1 temp back squats
6×45
6×95
2×125
3x6x130
heavier than the last two weeks. felt pretty good.
20 Min AMRAP:
400m row
20 air squats
20 abmat situps = 6 rounds + 130 m rowed.
Did anyone mistakenly grab a pair of grey Pistol Lake sweatpants?
7am w/ Ro + Brett
Tempo BSQ: 100#x6x3. Felt great; think I can add 10-15# next week.
WOD: 5 rounds + ~100m run. Fun!
RIP Joe! Very nice tribute guys.
So sorry to hear of Coach Joe’s passing. I didn’t know him, but I am certain that his powerful legacy will live on through those who were impacted by his coaching and presence.
*****
Feeling fresh coming off a rest day and lots of sleep:
wu x 3
:30 chin up grip hang
2 wall walks
5-10 pvc OHS with pause
10 dead bug
FSQ clusters @ 150# @21×1
3 x {2-2-2}
Rest :20 between doubles and 3:00 between clusters.
(45×5, 95×4, 125×2, 140×1)
Felt slow on the second rep of every set but better positioning and mechanics overall. That’s a win. It might be time to take out the pause at the bottom and push for a bit more volume.
EMOM FUNTIMEZZZZZZ!
emom x 10
a – 3 strict pull up + 10 push-up (UB)
b – 5 L / 3-5 R pistols (first two rounds with calf assist)
emom x 10
a – 10 GHD sit ups
b – 3 BMU (unbroken)
emom x 10
a – 6 box jumps (30″), step down
b – :30 farmer carry @ 32kg each hand
-this was fun and a good little sweat. :20-:30 of work consistently throughout.
-happy with the pull-up/push up accumulation and mechanics. no shoulder pain.
-BMU didn’t feel very smooth today, could be b/c I didn’t prime the swing or straight arm pulling at all! think i should move to attempting consistency with sets of 4-5 unbroken now.
Rest in Peace, Joe! I had not taken his class, but on Fridays when I did see him, he would go out of his way to smile and say “hi” which was really sweet, and he seemed like an incredible coach, my deepest condolences to Frankie, his students (CFSBK and outside) and his family.
F cancer. Sadly didn’t have a chance to really meet Joe, but he seemed like a real original. Many condolences to his family, friends, and students!
5:30 with Lauren
32×1 Tempo LBBS
115x6x3
This felt light, but I missed last week. Ready to bump up!
WOD: 5rnds + ~300 run
When I got back in the door the clock was at 20:22. Pushed it on this! Wanted 6 but good timez anyways.
Yeah, I’ve heard so many folks talk about Joe— I was waiting for him to come back to CFSBK to teach! So bummed I missed his presence. I’ve heard so many people talk so highly of him… RIP! Reminds me to enjoy every moment because life is such an unbelievable gift!!!! How lucky we are to be alive in this magical universe!!!!!
On that note, shoutout to Keith Walter for his “what do you recommend?” answer of ‘gratitude’. I was grumpy because this afternoon was gorgeous and I was cold and stressed and didn’t want to run outdoors— “I hate night workouts”. Then I remembered that my body is healthy, I can afford over $200 per month to have amazing exercise, I’m ALIVE and the weather is not so bad. Also, I was out of work early because my set is done for our school play so Technical Theater Team was cancelled and I got out of work at 4:30. Gratitude!!! Wtf, Allie!
Anyways, I crushed the workout after that.
Started at 95# on squats but did 100# for the last two sets, since I missed the first week. I could have done more. The only thing hard about it was the time under tension— the uncomfortableness. That felt cool to understand and acknowledge. Working on my mental mindsets lately : P
Wod: 6+ 130m run. Maybe could have done 7 if I would have jumping air squatted every rep (I like these because they ensure I stand all the way up—but they burn more.) Happy to tie with Kayleigh— she must have had an off day. ;P
Bye!
I was fortunate enough to have taken class with coach Joe. He is seriously incredible. Made you want to work so hard, had great energy, gave incredible feedback and cues, and literally watched your every move even when you thought he was not watching you. I never felt so good having a coach tell me something was “meh” or “ok” and when I got a “good” it basically meant I could quit CF bc that meant a lift was THAT good. Wish I wrote down some of his famous lines. He will be missed (also had been hoping for his Fri evening return). Condolences to Frankie, Amanda, Ro, Keith, Katie Rose and all his regular weightlifting peeps.
Back Squat:
110x6x3
I started off conservatively and made a 10# from the first 2s pause exposure so these felt pretty light, but most important thing is that I kept my core engaged and moved up in one segment. Zak said I was too slow on the way down (4s) and slightly short on the pause (1.5s) so probably need to have my bar mates count for me next week.
Like Allie, I was cold and exhausted today. Haven’t slept much in the last two weeks so planned to skip out on the WOD but felt good after squatting so glad I stuck with it.
Did 5 rounds plus part of the run (got back at 20:54). Kinda sandbagged the 5th round (not horribly, but def didn’t push myself as much as the first four rounds) thinking I wasn’t going to go out for the 6th run so wish I hadn’t done that because I probably would have completed the 6th run under the time cap. Oh well. Proud of pushing myself more than usual on the run (I’m a slow runner) and ecstatic that I can do air squats at a fast speed again (knee is making dramatic improvements!). And situps seem so easy after doing situps with a 50# DB in AG strength!