Handstand Push-Up / Dumbbell Split-Stance Single-Leg Romanian Deadlift Superset*
Performance
A1) Tempo (40×1) Handstand Push-Up:
5 x 6-10 reps
Add a few reps to last week. These should all be sub-max sets, adding a deficit if you’re able to. Full range of motion, no AbMats. No crashing or resting on your head! Perform the reps strict if you can. You can kip the concentric if you must, but keep true to the tempo on the eccentric through the full range of motion and do not crash or rest on your head.
A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps
Add weight and/or reps to last week.
Fitness
A1) Tempo (40×1) Seated Dumbbell Press:
5 x 5-8 reps
Add weight and/or reps to last week. Optional: Perform a Kick-Up to the wall with a few second hold immediately after each set of Presses.
A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps
Add weight and/or reps to last week.
*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads/reps to comments.
Exposure 4 of 8
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21 Minutes Not for Rounds:
7 Russian Kettlebell Swings, Left
7 Russian Kettlebell Swings, Right
14 Alternating Reverse Goblet Lunges
14 Russian Kettlebell Swings
Post work to comments.
CFSBK has grown a lot over the past few years. How do we manage some of our larger classes? Check out this preview of Part 5 of CrossFit Journal’s series on our Group Class Expectations. And don’t forget to poke around Inside the Affiliate, our business blog, for more insights on what makes the gym go!
The 2018 Look Feel Perform Better Challenge
It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. This year’s challenge will follow a similar model to last year. There are two levels that you can choose to participate from. On Level 1, you’ll focus primarily on food quality and eating from a large spectrum of whole foods (lean proteins, veggies and fruits, whole grains, and legumes). This is a perfect place to start if you’re new to healthy eating or are having to re-learn what that means for you. On Level 2 you’ll be tracking macronutrients and focusing on eating particular quantities of them, adjusting along the way as necessary. Due to the lasting success of many participants last year, we’re following the same 12 week format as in 2017. The reason behind this is that while extreme short term actions can bring rapid results, we’ve seen this often result in a “crash” where the individual rebels against the limiting factors of an extreme dietary challenge. We’d rather you have more inclusive food options and change a few manageable things over a longer period than change many things for six weeks only to get lost in a haze of bagels, beer, and chocolate cake once the challenge ends.
Who? The entire CrossFit South Brooklyn Community
What? A 12-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits.
Where? Right where you are! Participants are encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow LFPBers. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet Ups at the gym in addition to weekly email “high fives” from us. The key to success is not sweeping immediate change but rather consistent practice each day, so consider scheduling some time to set aside each day to work towards your goals
When? There is an Info Session and Q&A on Sunday, December 17th at 1pm in the Annex. Here we’ll further outline the Challenge and answer any questions you have. The dates of the challenge are from Monday, January 1st 2018 through Saturday, March 24th 2018. We’ll also be hosting a potluck dinner at the gym on Saturday, February 3rd where you can meet and greet with fellow CFSBKers and sample some delicious ways they keep on track with food choices!
What will I need? For Level 1, only a desire to begin to make informed and better food choices. For Level 2, you’ll need a food scale and a set of measuring cups and measuring spoons since you’ll be measuring out servings of lean protein, clean carbs, veggies, and fats. Whichever level you choose you should plan to do a bit of food shopping and prep beginning the first week to make good food choices easy.
Most people will get great results and remain more sane on Level 1. Eating precisely by weighing and measuring foods works great, IF you’re the type of personality that doesn’t obsess over it. If you’re not sure which way to go, choose Level 1.
Why? To look, feel, and perform better! And, for some sweet prizes!
Wait, did you say prizes? Yes. The grand prize for both the men’s and women’s category is one month of FREE unlimited training at CFSBK, a $250+ value! There are also 2nd and 3rd place prizes for the men’s and women’s categories including a punch card for specialty classes at CFSBK and personal training!
Alright, you’re in? Great! Mark this Sunday’s Info Session (December 17th at 1pm in the Annex) in your calendar and look for more info on the blog throughout the week!
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Yesterday’s Results Board: Front Squat + Jerk | Power Snatches, Overhead Squats, Muscle-Ups
Why Garbage Science Gets Published Nautilus
Weightlifting: Working with the PVC CrossFit Journal
yeaaaaahhhh, I’ve skipped the last couple of LFPBs but I need to do this.
7 AM with sNICKers
Best was 22.5×6 on the seated press and 40#x8 on the longestinitialismever. 3 rounds of the KB complex at 12kg, and 2 at 16 kg. I saw some 6 AM she-beasts doing this at 24kg. RESPECT. I’m not there yet! Just happy to be able to swing the 16 with one arm and not feel any C-spine weirdness.
7am w/ Lauren + Nick
DB press: 25#x6x1, then 25#x5x2. HARD.
RDL: 35x10x3
+ a few handstand kick-ups in between!
Then 5 rounds of the NFT work with a yellow KB.
Lots of great weekend fitness too!
Saturday 11am: Partner WODs with Rachel who is an awesome partner! Did workout 1 at 73#; forget our time but we finished before the cap. We RXed workout 2 in 17:something.
Sunday 11am: Worked up to 95# on the complex, then got 3 rounds + 6 push-ups in the workout with 67# on the bar. This is heavier than I normally do for workouts that have OH squats (a thing I am afraid of and not very good at) so I feel great about it!
SIGN UP FOR LFPB!!! It’s such a great way to recommit to yourself and your goals at the start of a new year and you will learn SO much about nutrition and how it relates to your training. Not only is Fox incredibly knowledgeable, but his outlook on nutrition is refreshingly down-to-earth. (I work at a wellness company so I hear a lot of crazy nonsense on this subject.) I did it this past January and it was seriously life-changing for me. DO IT!!
DB.SS.SL.RDL.LMAO: 45# x 7 x 5.
Lots of doubles (that fell apart into singles near the end) for the tempo HSPU.
NFT with 20kg KB for 2 rounds, then 24kg for 2 rounds. Moved directly from one movement to the next. V-Ups between to break up all the swings.
7am with Lauren + Nick (good seeing you, Nick!)
DB press: Moved up to 25#. These are WAY harder than 20#. Who knew 5# could make such a difference! Did 5 my first set, 6 thereafter with some hand stand kick-up practice.
RDL: 15x10x4
Did something funky to my lower back after incorrectly cycling power cleans on Saturday (I was bending at the knee instead of the hip. Shout out to Melo for correcting me, you were a HUGE help!!) so went very light here.
NFT work with blue KB. Felt some discomfort with the single-arm KB swings, so Nick had me just do 2x regular KB swings.
SOMEHOW, after today’s work, my back feels totally normal now, so I’m really not sure what happened but very glad I came in.
I leave for the holidays this Wednesday, but REALLY want to participate in the LFPB challenge! Will there be any written overview of the info session?
I usually never show my face in the gym on Sundays, but my work/rest days were a bit different this week so came in for a fun group class yesterday @ 11 with Lauren+Keith!
FSQ/Jerk complex… did 3 FSQ + 3 Split Jerk (since I’ve also been front squatting on wednesdays and wanted a bit more OH exposure):
(wu: 35×5/5, 75×3/3, 95×3/3, 115×3/1, 125×1/1)
135x(3-3)x3
FSQ felt great! So nice to work without a pause! Jerks were a tougggggh effort. Focusing on hip ext, which was good I think. Footwork decent. A bit slow to stabilize on my L side.
WOD: 4 rounds + 5 reps RX’d… So fun!
PS in steady singles. Mechanics were pretty solid.
OHS unbroken. L elbow a bit shaky. Focusing on ext. rotation helped.
MU unbroken except for round 2 where I missed the second. Pierre noted I’m too passive and slow in my turnover/transition on the first rep. Need to be preemptively aggressive. To me, this is the work of maintaining the tension/pressure down on the rings that I’ve learned to create in the arch and hollow.
May have over-paced just a tiny bit. I get scared of missing with the heavier weight and higher skill stuff but I need to start pushing the edge a bit more.
Today:
2x: 1:00 ea banded clamshell hold, :30ea psoas “march”, 3 inchworm to 3 push up, :30 chin up hang
Seated Arnold Press @ 40×1
27.5# x 8
30# x 8, 8, 7
wahooooooooo! all the feels.
DBSSSLRDL:
35 x 8ea x 2
40 x 8ea x 2 (extra set L side)
did not go as slow on the way down this week. i was mad sore last wk!
WOD: from crossfit.com (Sat 12/9)
AMRAP 10 min:
20 wall ball shots (20#, 11′)
10 strict pull-ups
I scaled to 20#, 10′ — that was plenty — and 7 strict pull-ups per round.
3 rounds + 22 reps.
WB: 7-6-4-4, then 4 sets of 5 after that
Pull Ups: 2-2-1-1-1, then 2-singles after that
Quite a challenge! Being closer to the wall made it easier to hit the target. Really had to focus on squeezing my butt to get it up there! pull-ups felt great, just tried not to rest too long.
So. ready. for. LFPB!
Today’s strength work: getting dressed
WOD: making it downstairs to the couch
Gird your immune systems, people!
Excited for this year’s LFPB! Always fun/rewarding to see people make positive changes regarding nutrition and recovery since it matters so much.
@Jaime – The info covered during the info session is essentially the info we put on the blog, but in live format and with the opportunity for Q&A. You can sign up remotely and shoot me any questions you might have.
8am Class
Tempo HSPU
5×9
Getting spicy! We shall see about 10s next week.
SSRDL (I just now realized that calling them both “single leg” and “split stance” is sort of redundant…derp)
35x7x5
Worked up to 32kg for the complex, cashed out with 3×10 GHD Sit Ups.
Just wanted to give a shoutout to the coaches of SBK. Thanks for all the helpful tips you continue to give in passing! So much appreciated!!👍🏻👊🏻
Took forever to get my fitness on today. Came in at 4:30 left at 8:15…. It was a super heavy day so I felt like I need adequate rest i suppose!
A) BSQ: 6×4, 4s down/3s up, AHAP
155/165/170/175/180/185×4 respectively
YEHHH!!! feeling strong. I can’t believe how much this tempo has come around this time 3 months later. It’s so tough but now i sort of enjoy it
B) 25 min AMRAP: Not RX- 3 rounds + 1 DL
6 deadlifts @ 265# (RX was 285)
18 pushups
24 situps
800M run
WHEWWW! Runs done on assault air runner. Made the run so slow and painful. HOLY HAMSTRINGS! Went into this with the intention to RX but I was nervous. Knowing how this felt I could have done it. But better safe than sorry. Did a few doubles touch and go but I ended up doing singles to be very sure my back was set. Everything else felt good! Push-ups all 9/5/4, sit-ups are faster can feel myself using lower abs now instead of relying on arm swing
C) TABATA GHD situps: 50 reps
D)TABATA GHD hip extensions: 84 reps
E) Cardio: target HR 135-140
15 min bike: 127 cal, 109-118
15 min run: 1573M, 136-150
15 min row: 153 cal, HR monitor died
playing around with a different pull on the ERG. getting some serious power out of hinging more and bending knees less. Damn I cannot wait to get the hang of this and PR some splits! Thanks coach KVW!