Front Squat + Jerk Complex
3 x (3 Front Squats + 3 Jerks)
Perform 3 sets of the complex, same or heavier than last week.
Post loads to comments.
Exposure 4 of 8
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4 Rounds:
Every 5 Minutes For Time…
25 Burpees
3 Power Cleans 205/135
3 minute cap on each round. The the goal is to move steady through the Burpees, then move a heavy load on the Power Cleans under some duress. Score load used and times for each round.
Post times for each round and Rx to comments.
In case you missed it, our 2017-18 holiday schedule is now available on the Schedule page
STARTING STRENGTH PROGRAM TOTAL AT CFSBK
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
THE LOOK FEEL PERFORM BETTER CHALLENGE INFO SESSION AND Q&A
Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A today at 12pm (right after Active Recovery) in the Annex. Coach Fox will further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Monday 1/1/18 through Saturday 3/24/18. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!
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Yesterday’s Results Board: Partner WOD
America’s Healthiest and Least Healthy States CNN
Don’t Sweat the Small Stuff Catalyst Athletics
So excited to see everything lift today! It’s the first time since my cycle I’ll have the time free to watch, you’re gonna kill it 🙂
Also excited for Low Fat Peanut Butter Challenge (LFPBC)! gamifying anything instantly makes me 100% more interested so stoked to have that after a year of “god damn it I didn’t weigh the entirely of this chili I just prepared before I ate some, I guess I’m not tracking macros this week”.
SATURDAY
CRASH B’s 20 minute capacity test. The optimal stroke rate was way higher than I’ve been practicing so I was concerned about blowing up. Initially was shooting for a 2:13/500m split but Nick was like “you could probably do 2:08/500m”. So that is what I did.
Felt ok. The second 1000m was the worst mentally. Averaged 26 s/m (strokes per minute) with that spiking to 28-29 s/m in the first and last minutes. Got it down to like 1:55/500m in the last minute but had to stop for a beat with 30 seconds to go cause I threw up in my mouth. Choked that down and then stumbled outside with 2 other people to terrify a passerby as we collectively dry heaved and staggered in the slush. I prefer getting to this point of distress outside and in the snow where you can just fall over and be miserable instead of inside with someone microwaving some smelly shit (I see you) in the last 10 minutes and having to get yourself out of the straps. Whatever.
Final average was 2:08.5/500m which I think was the best I could have done today considering.
Cashout with some cherry liquor (yum!) and lady spike ball! (come talk to me if you want to play next time!)
WEEK IN REVIEW (you can stop reading if you don’t want to be bored)
WEDNESDAY
Tempo Back Squats 3×6 (30×1)
135lbs
145lbs
150lbs
All easy. Which was weird.
CRASH B’s
2×8’/4′ @ R19 T3-T4ish
2:10/500m 1834meters
(CRASH B’s notation key)
This means I did two rounds of 8 minutes with a 4 minute rest in between, averaging a stroke rate of 19s/m and was in a T4 range which is paincave, T3=Can listen to a conversation T2= Can hold a conversation T1= thorazine rowing T5= eyeballs bleeding
Was supposed to do 3 rounds but had to go to rehearsal and I ran out of blood sugar.
MONDAY
Seated OHP 25lbs (still ugh) 7,7,6,6
SSLLSJGDNSL 35lbs 4×10 easy (was sore tho)
4000m row 2:14.8/500m R18
This was fine, was again supposed to do a second set but had to leave/my hamstrings cramped.
SUNDAY
Front Squat x 5 + 1 split Jerk
Got up to 88lbs and then didn’t go higher cause my jerk form still isn’t optimal and I don’t want to drill bad patterns.
Tried to do the workout but snatches weren’t happening, sad.
Benched 3×5 @ 95lbs moved better than last week. Should maybe stop doing this before OHP press day. YOLO.
PS good to see Minnesota is still in that top 10 healthiest states! (Minneapolis is 2nd fittest city still) 🙂
AG
A.
Rope climb practice/101
B.
5 min @aerobic pace
1 rope climb
10 box jump overs
rest 2 min
5 min@aerobic pace
5 burpees
8 T2B, 24/20
rest 2 min
5 min@aerobic pace
3 C2B pull ups
6 split jumps
rest 2 min
5 min@aerobic pace
row for meters
8am with Jess
FSQ + Jerk work: 73#, 75#, 75#. Still working on that aggressive drive up, which improved each set but still is not quite there. But was more confident than first exposure in the cycle a few weeks ago.
On the burpee + power clean (73#) work, I scaled to 15 burpees knowing that I’m the slowest ever/still working on that mental game and there was a 3 min cap. 3rd round was my best at 1:58; first round was my worst at 2:43. Cycling the power cleans my last 2 sets definitely helped.
$350 Gift Certificate for $275 to Cross Fit SBK
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3 FSQ + 3 Jerks: 133# across. Jerks felt more consistent than they have been.
WOD: 1:30, 1:21, 1:19, 1:23.
Big push from Rachel for me to keep these speedy. Was at the original Rx (125), curious how much the 10# would have changed it – but definitely not curious enough to do more burpees.
Played around with some pistols, T2B, and JBMU work afterwards.
Yesterday’s fitness: had a friend from the area coming in to work out, was a good time!
Partner warmup:
Accumulate 4000M row while other partner does the following, swap as needed:
At minute 0-5:00- hold DB split lunge
At minute 5:00-10:00 hold DB OH
At minute 10:00-15:00 bar hang hollow hold
15:00-20:00- bottom of squat hold (goblet)
Finished 4000 before the 20 min cap, we got to about 4250
This workout is a mouthful to explain but this is what went down.
Partner metcon: distribute work as needed
10 min AMRAP:
100 DU
50 DB snatch 50#/35#
30 TTB
Max effort G2O: (95#/65#)
*rest 1 min*
10 min AMRAP:
100 DU
50 DB snatch 50#/35#
30 TTB
Max effort G2O: (135#/95#)
*rest 1 min*
10 min AMRAP:
100 DU
50 DB snatch 50#/35#
30 TTB
Max effort G2O: (155#/115#)
*rest 1 min*
10 min AMRAP:
100 DU
50 DB snatch 50#/35#
30 TTB
Max effort G2O: (185#/135#)
Score was the G2O at each weight.
65#- 100 reps
95#- 66 reps
115#- 47 reps
135#- 32 reps
This felt really good! Love me some heavy barbell work. Super fun workout. Brittany was my partner, she is a beast!
Makeup post from yesterday: Strong Fit! 8 AM + inclement weather = teeny-tiny class. I’m proud of myself for managing to get the 140# sandbag up and into my arms for sandbag holds. That sucker is hard to get off the ground! I’m still adding 120# sandbags to my Santa wish list for the gym though.
10 AM today w/Fox and Snickers
Got to 153 on the FSQ, stuck with 33# Cuban press instead of jerks the whole time.
WOD was hell. Burpees are never fun and I also had trouble with the cleans (which I did at 103#). In the first round, I found myself throwing my head back as I cleaned the bar up, which is Not Good. So I spent the next three rounds concentrating really hard on keeping my chin down, and because I wasn’t thinking about anything else, I was basically reverse curling the bar every time. Lauren pointed out that I had a death grip on the bar which meant that my elbows didn’t turn over fast enough (really, almost at all).
Gonna ask KHarpz about all this when I see her on Tuesday. I’m not very good at thinking about more than one area of focus at a time on Oly lifts, so I’m not sure how to balance thinking about my chin (to keep my neck safe) and thinking about other points of form that are totally going to get in my way if I make a habit out of them.
Missed1pm so did 1:10 with the wifey (and J Bizzle for a bit) at 608
FSQ/Jerks at 185
H. A. T. E. Reracking heavy bars.
Metcon Rxd
1:46 – 2:20some
Cleans felt heavy!
1) Went to LFPB challenge meeting. Went specifically to hear about Level 2 and get advice from Fox if I should try to stick to RP templates or just try counting macros. I already do count macros, but basically have just been maintaining my current state due to overindulging on the weekends. Fox’s advice was to be successful at something first: if RP is extremely challenging to follow exactly and that messes with your head, then start simpler. After the challenge, maybe I will want to take it to the next level and try RP! Thanks!!
My goals for this challenge:
-track macros, with good clean food
-replace carb sources like light whole wheat bread or “low carb pitas” with starchy vegetables and fruit
-not drink during the course of the challenge
I am at a place in life where there is no social anxiety or pressure at this point, and I can still enjoy going out while tracking macros (sashimi, salads + protein, etc), so I don’t think these goals are too lofty!!
2) fsq+jerks: 103 Yup, reracking the jerks is a b$&@“!!!
Wod: 108#
2:20 (first round, failed clean on third clean. Had to redo.)
1:56
Burpees were 1:15-1:22 every round, cleans took me a while.
Stayed for AG, but DOMs from the squats yesterday were kicking in and I was tired and hungry so wasn’t super successful. Fun running on the assault runner though!
Bye!
2pm Strength Cycle total
Back Squat 300 310 325 (#25 PR)
Press 147.5 152.5 160 (#10 PR)
Deadlift 375 390 405 (#40 PR)
Total 890
Suuuuper happy with these results, as you can tell by the PR numbers. Of course now I wish that I had a 900 total :p
There’s something really great about the starting strength cycle – you come in just to lift heavy weights, and you don’t have to think too much about your pace or what weight you should do (since Jeremy does all of that for you). At many points you struggle psychologically with the weights, but more often then not you’re still able to move them. You basically come in, don’t think too much, move the weights, then 8 weeks later you’re a lot stronger. If you haven’t done it yet and want to get your power lifts stronger, this is a great way to do it.
On the good (?!) side, now that it’s over I can go back to doing burpees! Metcon-envy is *real* 😉
p.s. if you were in the total, Thaisa has lots of videos, so email me on danielamaral at gmail.
SO AWESOME Daniel! Congratulations!
Holy smokes, nice work!
WHOA!! Those PRs are amazing! Congrats!
Second Sunday in a row coming to group class — so fun!
10am with Fox and Snickers
3 FSQ + 3 Jerks
(wu’s at 85, 115)
135 x 3 sets
I did this exact same thing last week. was looking to go up to 140 or 145 today but I didn’t come in early to warm up at all and felt like crap … the multiple frosted cookies and bourbon/cider drinks last night definitely had something to do with it. Did not sleep well! But I also just need more time dusting the cobwebs off for heavy stuff overhead. My neck felt a little tweaky on a few so I did a bunch of recovery movement after class.
WOD RX’d at 135#
1:24 / 1:24 / 1:23 / 1:42
burpees were done in 1:03/1:02/:58/1:03 … the slow down in the last round was b/c I missed my third rep! got in my head and didn’t get under it at all. TBH could’ve used some more warm up time on this, too. it’s hard to get a barbell out and work up to 80% in like 3 minutes before starting a WOD!
Accessory work:
10 min of stretching/mobility movement … upper back/neck super stiff.
4x:
:30 prone GHD hold with tucker and molly
80′ SA farmer carry L @ 32kg
80′ SA FC R
15 arch rocks
3x:
14 cross body split v-ups
5ea shoulder T’s
Then a walk in prospect park with Penny!
Complex @108#
Split jerks greatly improved in the second and third round after Kate W told me when to drop- I was waiting too long. Still a little too narrow in my stance.
WOD @108#
1:46, 2:06, 2:01, 1:53
I think I did an extra burpee on my second round because it was slower than my third round where I failed a clean (just deadlifted the bar and put it back down). I think I missed rep 11(counted rep 10 then 12), corrected my self and did rep 11 then 12 again. After missing and redoing rep 11, I should have gone to 13 since I had already done 12. Anyway, probably too much information for the blog.
AG
AG was fun. I still struggle with the Russian wrap. I did the Spanish wrap my first two years of CF and my brain cannot undo it! But I will keep practicing!
Sad to have missed the LFPB Challenge meeting today. Stayed out later than expected last night and had too much work to do today so had to limit gym time to 2 hours. Also- I JUST committed to working until 9pm the night of the potluck so bummed I’ll miss that, too! 🙁
We have a gift certificate for sale at a super discounted rate good for Crossfit classes, memberships and merchandise
350 Gift Certificate for $275 to Cross Fit SBK
Gift certificates can be used at Cross Fit SBK
Gift certificates are physical certificates that can be verified authentic by Cross Fit SBK
Contact Sara at SHLivingston1@gmail.com or 646.226.0131
Available immediately for purchase