Tempo Back Squat (30X1)
3 x 6
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 4 of 8
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Every Minute on the Minute x 18 (6ea):
1) 15/12 Calorie Row
2) 15 Pull Ups
3) 15 Box Jumps 24/20″
The work should be completed with some time to spare in transition, at least 10 seconds. Scale reps as needed.
Post work to comments.
Here’s CFSBK’s Dr. Fidler at Cagliero Glacier in Patagonia. “There’s a million ways to die down here and, so far, I experienced about 3 of them,” he reports. “Definitely had to dig into my CrossFit toolbox for the carabineer climb up there”
Gymprovements
We recently added some new equipment to our already-formidable arsenal! Here are the shiny new toys we got just for you:
- 10 pairs of Rogue HG 2.0 10lb Bumper Plates
- 2 Rogue Khalipa Series 25lb Medicine Balls
- 4 Rogue 30lb Medicine Balls
- 1 Assault AirRunner
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
Chuckie Welch Breaks Senior American Snatch Record hookgrip
More Research Suggests That Active Kids Perform Better Academically BarBend
7am with Brett and Nick
Tempo (30×1) BSQ: 85x6x3 Feeling much more confident in this each week now that I’m able to hit the proper depth.
EMOM— did 12cal each round; scaled ring rows to 10; and hit all of my box jumps on the 12” soft box. Stayed pretty consistent the whole time.
Also learned that you can make eggs in the microwave…who knew.
Eggs in the nuker are gross…don’t let Nick try to convince you otherwise.
I certainly wasn’t sold on them, that’s for sure. But it looked more appetizing than expected. And hey, got rid of my microwave 4 years ago and haven’t looked back!
I make them all the time at work. True, not as good as in a pan… but it makes it so easy to make a healthy breakfast without meal prepping at work. I already spend enough time thinking about food– meal prepping every meal is another several hours I don’t feel like sacrificing.
I bring a carton off egg whites and raw red pepper/ broccoli/ mushrooms etc. to work. Just microwave those + the veggies and you have a mini omelette. Also, add hot sauce to anything and it’s great. (Even fluffy microwaved eggs)
I will also vouch for microwaved eggs! Not as good as in a pan (with, say, bacon grease…) but a totally easy and quick on-the-go way to get some nice protein.
WHO KNEW SO MANY PEOPLE DO THIS?! @kate should we start keeping a carton of eggs at work for healthy afternoon snacks?
@jen absolutely not. the only nuked egg i partake in is on a (very) rarely enjoyed hangover McMuffin.
Yesterday
BSQ at 225
Felt strong
Metcon ate me up. Dropped to 10 pull ups after 2nd round. Went out waaaay to aggressive.
Tuesday Starting Strength w/ Jeremy:
Prepping for Sunday Totals, looking forward to my first total experience!
BSQ: 285# x1, 255# x3
OverheadPress: 130# x1, 115# x3
DL: 335#, x1
DL felt really good, finally.
7am w/ Nick + Brett
Tempo BSQ: 115#x6x3. 15# jump from last week…was definitely the right weight.
WOD: All of a sudden this was just happening so I didn’t really keep track of stuff! Totals: 72 calories rowed / 90 box jumps / pull-ups were basically an AMRAP; I got between 6-10 per round.
…Then Jaime and I almost froze to death on our walk home.
Haven’t posted in a while, I feel all off-kilter when I come to evening classes! Back on the morning train this week.
7am w/ Nick and Brett
Tempo BSQ (with Kirby!) – 95×6 then 115x6x3. I have managed to miss class the past two Wednesdays so wasn’t sure how this would go but it moved well and I think the weight was appropriate.
Metcon, whee! Box jumps at 20″ slow and steady. Still mentally recovering from ripping my calf open a few weeks ago. Rows all to 12 cals, kept things around 1100 and was finishing these sets at around 42-45 seconds. A good exercise in figuring out a balance between pulling hard but not blowing up. Pull-ups with a band and even then this quickly became an AMRAP for me as well. Tried to keep moving for 40-45 seconds and focus on form vs. worrying about a certain number of reps.
yayyy glad you’re back and it was great lifting with you as always! <3
I was all off kilter coming last night too! I’ll post below but…dang! See you in the mornin’!
Wrapped up my second cycle of AG Strength yesterday and I can’t recommend this program enough. Thanks to Arturo (@licensedtokilowl) and super-sub Lauren I really made great progress on my pull-up/handstand push-ups and am getting closer to the elusive muscle up (came SOOO close yesterday!). Also, really enjoyed spending time with my wonderful fellow class mates. Everyone crushed it at the test out yesterday.
(A) One Rep Max Pull up test:
3@BW, 1xBW+20, 1xBW+30 1xBW+40,1xBW+45 (PR)
(B) HSPU 1RM:
Worked up to strict w/ 1 Ab Mat. Failed 2 attempts @ strict (no mat)
(C) Tabata Sit up: 79 reps
(D) One Rep Max Weighted Ring Dip
1@BW+10, 1xBW+25, 1xBW+35 1xBW+45,1xBW+55, 1xBW+65 (PR), 1xBWx75 (fail)
Threw in a MU attempt after the pull up work. I managed to get further over the rings than ever before but not quite far enough to press out the dip. I think that I was surprised at how smooth the pull was – it’s going down next cycle!!!
Roll Tide!
6:30 group with Whitney
115# on the tempo back squats. I was thinking I’d jump to 120 but 115 felt heavy! They went as recommended – challenging for the last couple of reps on each set but never a grind. Whitney saw me breaking in the middle on the way down – never a correction I’ve heard before but it helped me brace (sewing my bottom rib to my hip bone per Whitney’s description).
I planned to go somewhat less than full out on the EMOM because I planned to go to AG afterward. However, even at a steady 70-80% I was gas, gas, gassed! I got to work on kipping pull ups on a middle round but mostly just kipped x 15. Just 10 box jumps but on the real box (not the pylo) and kept myself to 8 calories and tried to make them faster each time (last was fastest – :30).
Went exhausted and shouldery to AG. Worked on HSPU and hand stands. I skipped the work out to keep doing Nick’s skill drills. As much as I had tried to reserve some energy for AG I was just wiped out! Managed some hand stand attempts on the floor and some alternating hand to hip against the wall – those looked crazy when Nick was demonstrating but fun to do.
Back to morning time tomorrow! If I have to do an evening class again I don’t think I’ll plan to double up!
10 AM with Brett
worked up to bsq’s @140#
Brett had me point my toes
out after my final set- huge difference- can’t wait to try that next week.
Metcon, ugh.
15 cals each time
10 pull-ups for 2 rounds,
then 10 ring rows.
and all the box jumps.
and bizarrely, without reading this thread I microwaved eggs today for the first time ever.
10am with Brett
Front Squat @21X1
135 x 5, 140 x 5, 145 x 5
Felt good. Whit said I was bouncing down after the pause though which I need to watch next time.
EMOM- this was tough! Stuck with 13 x butterfly pull-ups per round. Getting better slowly but surely.
Shout out to Brett who helped me immensely with a very well-timed cue. I was forgetting to swing my legs after the first rep of every set… it was so much easier to get full ROM when I did this.
The row was the worst part. I do ‘enjoy’ this type of workout though!
6am with Nick and Brett
Worked at 225 for the BSQ – felt good
Metcon as Rx’d – PU all unbroken. Was able to stay pretty consistent throughout the 18 minutes
WU: 3x
2:00 row (25-27 cal)
10 cossack squats
200′ SA OH carry 40#
10 hip extensions @ 20×1
then banded clamshell holds 1:00 ea
standing glute drill @ wall L side 1:00
10am group class with B-ferg
FSQ Clusters @ 21×1 tempo… did not go so well today. I think I’ve reached the edge of this being effective and need to change strategies.
3x: (2-2-2), :20 rest b/t doubles, 3:00 rest between sets. Ended up with:
155# x 2-2-1 / 2-1F-1 / 2-1-1
Maybe part of this is mental but I felt SO fatigued in my back and postural muscles after that first set. That being said, it’s 86% of my old 1RM with a pause at the bottom. So it might just be time to re-test my max and take it from there.
EMOM was tough. Knew I would need to adjust to keep it sustainable.
Rows: 12 for 2 rounds then 10 cal by :35 after that
Pull-Ups: 10 (6-4 each time) – other than a little practice yesterday, first time doing kipping pull-ups in like… 6 months! Feel like my strict strength has built up here and my positions are better too. Now to build up a bit more volume!
Box Jumps: done by :25-:28 each round
Good training day today. Pushed myself more than I felt like pushing so I’m happy.
A) new PCS!!!! Happy day. It was worse. But in a good way.
2 rounds:
10 supinated DL @ 135#
15 hip extensions
40M double OH dumbbell carry 30# ea hand
8 pause waiters squat ea 35#
30s bent knee hollow hold
B)5 RFT: 15 mins 53 secs | Rx’d
5 rounds of:
5 Muscle Ups
10 Power Cleans, 95 lbs
Run, 220 m
Oops I ran 250M per round! A little extra. Done on assault air runner. That thing makes running my worst enemy, and I love running! Glad I’m getting good practice on it I’m sure it’ll end up at WZA. Muscle ups felt solid regardless of the fact that my hip extension is shot by day 3 of exercise
Muscle ups: 5, 3/2, 3/2, 3/2, 3/2
Cleans: 6/4, 6/4, 6/4, 6/4, 10
Runs: death by air runner, tried to hold 5:04-5:54, lost it every so often
C) Free Standing Handstands: 6 rounds
held 12-15seconds at most for these. Not bad given i never practice these anymore! Feels stronger and have way more control in the kickup. Not a lot of walking and a lot more in place. kewl.
D) Cardio: Assault bike, 18 min total for distance/cals
1 min on/1 min off
2 min on/2 min off
1 min on/1 min off
2 min on/2 min off
1 min on/1 min off
2 min on/2 min off
Distance 8.0 km, 141 cals. Holy smokes this hurt! Held just over 61-63 RPM for the 2 min on, and about 65-71 for the 1 min on sections. Fell more towards the bottom of both as I got into the end obviously
HBBS: 115: felt good. Definitely the right weight.
Wod:
8 cals :/, 3 butterfly/3kipping/3strict, 15 box jumps
I’ve been so busy and stressed- report card night tomorrow, my class’ holiday performance on Friday, so many holiday parties and work treats—- didn’t want to work out, feeling overwhelmed— but I had a great time and felt great afterwards even if it wasn’t my best.
Oh well! Always glad to show up.
LBBS: 125x6x3
Still probably being too conservative on these but at least I’m maintaining form and not leading with my butt on the way up. Maybe next week I will work up in weight to see what weight I can push without my form breaking down.
WOD scaled the rows.
Row: 10 cals per round
Pullups: Did all 15 per round which was my goal! This was extremely challenging esp after testing in AG strength yesterday. Did 5-5-5 for the first 3-4 rounds, then ended up starting with a set of 6-7 in latter rounds because I found when I got off the bar and allowed myself to breath, it was hard to get back on the bar and brace!
BJs: 15- kept them slow and steady to keep my heart rate manageable.