Partner WODs
At 0:00
10 Rounds for Time:
12/9 Calorie Row
9 Toes-to-Bars
6 Hang Power Cleans 155/105
*20 minute cap
Partners alternate 5 rounds each. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed to get them done mostly in 1-3 sets. The barbell should be medium-heavy for you, unbroken on the fast end.
At 25:00
For Time:
20 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
30 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
40 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
50 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
60 Alternating Dumbbell Power Snatches 50/35
20 Burpee Box Jumps 24/20
*20 minute cap
Break up the reps however desired. The Burpee Box Jumps are Rx’d as a 2-foot takeoff. There is no extension requirement atop the box, and you may jump down or step down as desired.
Post times for each workout, Rx, and partner to comments.
How could you say “no” to this face?
GET YOUR 2018 DOGS OF CFSBK CALENDAR!
The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more (cash or credit card accepted). A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the front desk. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com
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Yesterday’s Results Board: Rest Day
A Psychological Explanation for Kids’ Love of Dinosaurs NY Mag
The 14 Minute Winter Workout You Can Do Anywhere Breaking Muscle
9am with Brad D
15:28 and 16:41 (I think) Rx’d
Fun ones.
TTB felt pretty good today, HPC all unbroken.
BBJ back and forth in 5s. DBSN in 10s.
Did something I said I’d never do: two classes in a row! But I might be hooked on the Strong Fit/Short Circuit combo now 😛
Managed to deadlift 223 for a set of 3 — I know I have a way to go to get back to where I was pre-impingement, but that’s heavy enough to give me hope that it won’t take forever. Yay!
Power house 9am class! So glad I did group today
Partner WOD w/ JB:
WOD 1: 11:30 RX
everything unbroken. Practicing stringing together hang cleans with a little momentum from the hip bounce from the high hang. I’m used to going to mid hang which is a waste of time and effort. Hard to coordinate under duress! Happy with how we did! Tricep is still LIT. Morgan and jess fox are BEAST
WOD 2: 12:58 RX
Alternated sets of 10-15 on snatches and did 5s on box jumps. Except for last round where we did 10 BBj each. Transition in midair has gotten smoother since last year, felt painless and fast. These used to slay my back. Now I feel great! Really pushed the last chunk to try and sneak up on Kate E and Toni! Those beasts got us by 2 seconds! Awesome push.
Loving this snow!
Started off with StrongFit lead by Brett-Con
Heavy def pushes were a nightmare. Quads screamed to god for help. Sets of 3 heavy for deadlifts. Got up to 265 and still had solid form. Form is the focus for me. I really love SF now.
partner metcons with Allie B in group class. Was intimidated because Allie is an animal. We finished both sets somewhere around 15 mins. Was very happy to see that I could do the TBT sets unbroken which is new for me. The second metcon we were going to do sets of 5, but I seemed to be able to do the DB snatches better and Allie crushed the burpee box jumps so we stared doing extra reps where we were strongest. Worked out for us pretty well once we got in a groove.
OG
Hbbs: 145×3, 165×3, 185×4 for the rep out. Second round of wendler and happy with how it’s going so far.
Had fun trying out the air runner!! I find a it a lot harder (cardio wise) than running outside or on a normal treadmill. Did a 20-10 second interval thang for 8 rounds and then some easy jogging. Can’t wait to use it more and see what it does for my overall fitness.
was feeling quite depleted and slightly hangry from 6 hours back-to-back today… those workouts were fun but also pretty intense to coach!!
convinced myself it would feel good to get a bit sweaty and try out the new machine…
assault bike, :30 on/:30 off x 10 min
around 65-68rpm / 40rpm
assault air runner!! :30 on/:30 off x 10 min
…ugh… running fast-ish/ walking
ski erg, :30 on/:30 off x 5 min
650-750 cal / 350-450
row, :30 on/:30 off x 5 min
1100-1300 cal / 500 (supinated grip)
then 3x :45 double KB OH carry (12kg, 16kg, 20kg)
plus some hip taps
cash out: burritooooooo!