Every Minute on the Minute x 15:
1 Power Snatch
Perform these as singles across at the same load as your heaviest touch-and-go triple from the last few weeks.
Post loads to comments.
Exposure 5 of 8
5 Rounds Not for Time (or 20 Minutes):
20/14 Calorie Row
200′ Overhead Dumbbell/Kettlebell Walk
1 Minute Pull-Up Play (some variation on upper-body pulling practice, options below)
Keep the rows at a light-moderate pace. Maintain a neutral midline, full elbow extension, and a packed shoulder (squeeze your lats and upper back, not your traps) on the carries.
Pull-Up Play Options:
- 5-10 Hard Ring Rows
- 5-10 Strict Pull-Ups
- 5-10 Kip Swings
- 5-10 Kipping Pull-Ups (Butterfly or regular. If you’re feeling good, then you may opt for a max set after a few rounds.)
- 5-10 Ice Cream Makers or Front Lever Pulls!
Post work to comments.
In Part 6 of HQ’s feature on our Group Class Coaching Expectations, Captain Osorio talks about how we handle outdoor logistics in our urban environment
What Can You Learn from The Look Feel Perform Better Challenge?
By Chris Fox
CFSBK has been organizing nutrition and lifestyle challenges for just about as long as we’ve been around and we keep learning along the way. Here’s a short list of some stuff we now know:
- People will rebel against restrictions: This came to light during the first few years when the challenge was strictly “Paleo”. People generally reduced carbs and booze (since all grains, as well as alcohol, were prohibited on the challenge), which would reduce their overall calorie intake, sometimes drastically. The short term (4-6 week) result was that people lost body fat, looked leaner, and seemed to be progressing towards their goals. The long term result however, once the challenge period was over, was often a complete and backward reversal of progress. While some people incorporated a new way of eating that minimized less healthy food choices, most people were simply waiting until school let out, so to speak, to consume them again with a vengeance.
- Short term fixes, by definition, only work in the short term: The severity of a diet is correlated to the severity of the blowback once the “diet” is over. Giving yourself some time to make changes more slowly is likely a better option for long term success.
- Carbs are NOT your enemy: Say that one out loud to yourself a few times. Sure, a low carb approach can be great for a sedentary population, but you are not sedentary. If you do CrossFit, lift weights, and participate in athletic endeavors, you will benefit from using carbs to fuel your efforts as well as to recover from them. Grandpa Joe whose main source of physical activity is raising the remote control doesn’t need many carbs, but you do.
- Whole grains, beans, legumes, potatoes, etc… can ALL be a part of healthy eating: Again, you need some carbs, and these are great sources. In the absence of some pretty uncommon diseases, you can benefit from including these foods as part of a healthy diet.
- People eat food, not numbers: Zone blocks and counting macros works, but only of you don’t stress out thinking about food in that way. That’s why our Look, Feel, Perform Better Challenge has a Level 1 and a Level 2. Most of us are Level 1 eaters. Generally applying some basic portion control guidelines can be much easier to maintain long term (and that’s the goal, right?) than weighing and measuring everything you eat.
- Your do not need a “cleanse” or a “detox”: Your liver, kidneys, lungs, and skin already do a great job of that, thankyouverymuch… If it sounds too good to be true, it probably is. Cleanses and detoxes don’t work, or at least they don’t do what their sold as doing, and certainly don’t contribute to long term health. Consuming plenty of fresh produce, along with fewer processed foods and beverages over the long term, does. As long as you breathe, move, poo and pee, your body will remove toxins from itself.
Want to work on nutrition by developing some healthy habits and skills? Sign up for the 2018 Look, Feel, Perform Better Challenge and be supported by the CFSBK community and staff!
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
Yesterday’s Results Board: Back Squat | Hang Squat Cleans, Reverse Lunges, Push Presses
Why Strength Still Matters in the Modern World Breaking Bad
Your Purpose in Life Is Not Fat Loss Girls Gone Strong
Karina Sahlin says
WEEK SO FAR
Watched everyone total and it was amazing and usual and I love everyone’s feats of strength. Stopped by BJJ but didn’t roll because I was wearing a full tracksuit for appearing like a Russian gymnastics coach reasons.
Low Bar Back Squat 3×5 160lbs -fine
Bench Press 3×5 97.5lbs -bless Eduardo for showing up early and spotting me because I wasn’t hot on getting trapped under a bar on my lonesome. Third set was best. Have trouble with bar path sometimes.
Deadlift- 1×5 185lbs moved fast, intended stimulus
Cashout 3 rounds:
4 chin-ups + 1 pullup (strict)
10 GHD situps (now have abdo)
Seated dumbbell OHP 25lbs 7, 6, 6, 5, 5
Steep annoying drop off in reps here. Not progressing as I’d like. It’s probably partially due to the benching the day before. But am I going to stop? Probably not.
SSSLGHSDIJNKA 40lbs 5×8
Easy still. Though I’m getting DOMS (48 hour varietal) from these so probably a good weight progression.
CRASH B’s torture
3–4×10’/3’–5′ @T5 (3-4, 10 minute sets with a 3-5 minute rest in between, at bleeding eye balls pace)
I did two sets because on double lift days it’s apparently ok to do half and good because per usual my posterior chain started cramping. This was so bad I almost only did one but the angel on my shoulder (aka Jamal, front desk) convinced me to do the second. And he was right, it was better.
2355m at 2:07.3 25s/m
2353m at 2:07.4 26s/m
I would like an award for consistency, thank you. Although these all had to be under 2:08 so I didn’t have a choice.
Warm up – discussed Cat Person
Jerks I don’t want to talk about these. I hate jerks. This works so well both for weightlifting and also talking about people. I think I hate them because when I started CF these hurt my armpit and I’m anticipating pain in the movement. Anyway I’m not dropping down enough and also I’m using my arms to much.
Snatches also bad. I think worse because I was already tantrumy from being bad at jerks. Frankie in his infinite wisdom saw me brewing into a nice frustration stew and countered it with some hug pats and shoulder slapping.
As someone who generally gets at least mediocre at stuff fairly quickly this oly stuff is frustrating and I’m having to parent myself a lot. I cognitively understand what’s supposed to be happening but can’t translate that into physical results and it’s killing me. But like kaizen (constant incremental improvement) and stuff right?
Squats did low bar Wednesday’s regular programming.
Tempo (32×1) 135lbs, felt fine, didn’t go heavier due to self resentment.
Then CRASH B’s
Lot of negotiating with myself happened to make me do this.
500m, 2′ rest
500m, 2′ rest
500m, 2′ rest
500m, 2′ rest
There was a whole second round of but I didn’t do it because I was literally ready to walk out after the first 500m and also like quadruple lift day (am I right?). I’d like to do this fresh tho.
Average for the whole piece:
1:56.4 @ 30 s/m
1:52.7 @ 34s/m
1:56.4 @ 30s/m
1:59.2 @ 28s/m
1:57.3 @ 29s/m
This hurt so badly, I could feel all the lifting affecting it, and didn’t eat enough today/was out of blood sugar. I dropped the damper on the last round which was a mistake because I lost a lot of power but it gave me a little bit of sanity. I think 120 drag factor is my sweet spot. Crumsho apparently thought about taking a picture of me with my face in my hands during a rest period, but didn’t, and said afterwards “that’s what putting in work looks like” but he didn’t know that I was actually just crying about being bad at jerks.
Cash out: Discussed Cat Person
Gonna try for Midday group class so maybe more blog reading? 🙂
Allie B says
Totally assuming the best and not trying to be stingy–can someone let me know what the LFPB $90 goes to? It seems like a lot more money than years past to participate–just wondering the rationale… Sorry if this is awkward!
With you, Allie. I am also curious.
Jenny M says
Agreed. I was considering doing it again this year but wasn’t sure what it includes above and beyond years past.
Jen Bokoff says
Yea feels expensive. I did sign my name in indelible ink on the poster to be committed no matter what because #goalz but so much money.
David Osorio says
I anticipated such a query given that its a bump from what we’ve done in the past. So, the $30 per month goes to staffing the LFPB Q and A sessions (2 per month) as well as staying on top of all the weekly admin work of sending out and answering emails for the usual over 100 ppl who do it, making some recoup on the prizes (over 1K in membership/PT give aways) as well as the other odds and ends that come along with this. TBH, the LFPB is usually kind of a loss for the gym, so this time around we’re charging roughly the same as one class drop in per month to help with all that.
hope that answers your questions!
oh abs. It also helps you get abs.
Allie B says
Thanks, David! I figured it was something like that— I needed some convincing.
Allie B says
Not gunna lie though, I did wish the $30/month thing was a typo…. :/
7 AM brought to you by the letters N, F, and T 😀
I got cleared to snatch! KHarpz suggested low weight, high reps, so I talked to the coaches thinking I was going to ask for some special-snowflake rep scheme and Snickers was, like, “15 reps IS high reps, girl.” So I did them all at 52#. This was great practice for looking up with my eyes, not my entire head.
NFT work was just what the doctor ordered. My erg pulls felt strong and it was great to practice kip swings again (something else I just got cleared to try this week!). Waiter carries are fun too. I worked up to 45# but I think I could have done a bit more.
The party ’80s soundtrack was a super bonus (although I know Cait Vogt disagrees with me on that). Caribbean queen, now we’re sharing the same dream!
K HarpZ says
good call Snickers. Stella, I’ll email you in regards to managing volume with sntaches since to be on the safe side.
K HarpZ says
wow. my sausage fingers are all over the place today. typo city
Does anyone else feel like a toddler learning how to walk today? That’s where my legs are at.
EMOM Power Snatch at 93#. My right shoulder was cranky during barbell drills, so went a little lighter than recommended to focus on a strong second pull.
NFT Glory. 35#-45# on the OH walk; 5 strict pull-ups per round for a total of 5 rounds.
kate tk says
Jen Bokoff says
I did it Tuesday and I still can’t move properly. Ooof.
Brad D says
6am with Lauren and Nick… Snick-nick?
EMOM power snatch at 155#. This was a little lighter than I think I could have gone, but probably a better stimulus since I was able to focus on the bar path for 15 reps.
Got through 3-1/2 rounds of the NFT work in the 14 minutes or so left in class.
7:30 last night:
245# on the tempo squats, and 14:23 on the metcon from hell.
Jen Bokoff says
10am with Brett and Nick…last CrossFit class of the year! Both sad and exciting.
Power snatches we’re feeling good; 58×5, 60×10. Still need to make legs do more work.
Loved the NFT work. Got to do some focused kipping practice which is getting much better but still a work in progress, and tried to learn from Nick how to really start fast on the erg. 14 cal best time :58, worst 1:15. Overhead carries: 25# which was fine on the right side and the worst thing ever on the left.
Signed up for LFPB on the way out so I can’t chicken out.
Thanks for a great year CFSBK! Looking forward to a great 2018!
Charles Smith says
10 am with Brick.
15 EMOM snatches @ 93#- same as the threes last week. Some too slow, and some snappier. felt good overall.
3 rounds of the nft work. 20 cals all in 55-57 sec.
walks: 16kkb, 20kbh, 40# db.
some ttb kip practice and 2 rounds of 2×4 kipping pullups.
Sarah Costigan says
OG with the Jason machi!
It’s nice coming Thursday mornings and seeing new faces around the gym!
5 tng clean n jerks #115
I was suppose to gonheavier this week than last, but I remember last weeks reps getting sloppy so I focused on form this week and they felt way better!
15 min amrap
15 pwr snatch #55
15 wb #20
6 rounds plus 13 snatches. Really tried to focus on a consistent pace the entire time…something I need to work on, a lot!
2 rds NFT
50 ab mat sit-ups
20 back/hip extensions
I’ll be feeling this in two days, for sure!
Happy holidays everyone!!
Chas C. says
13.5 hours of ELITE FITNESS, IN THE BOOKS
Yesterday @ 7:30 p.m. w/Melo & Keith.
Tempo BSQ: 4×5 @ 225#. Cruel, even after strength cycle.
Metcon: Capped out going into the round of 4 @ 16:00, Rx’ed. I thought the cap was 18 minutes in the morning, and later Katie told me the cap was actually “a soft 20” on Tuesday night?? You snooze, you lose…
Today @ 8:00 a.m. w/Fox.
EMOM Power Snatches: 6×115#, 5×125, 4×135#. Good to get this movement back into my bones a bit.
NFT Work: Fun and excitement. Picked the 24 kg bell up for the 200′ walks. Worked the kip swing to try and ingrain that forward position a little better.
This’ll be my last workout report for a little while, team… heading in to have my long-suffering left hip labral tear arthroscopically repaired tomorrow morning. It’ll be around 4-6 months before I’m back at 100%, but I’m sure you’ll see me hobbling around the gym trying to keep everything else well-tuned for the eventual happy day that I can squat below parallel without the pain I’ve been working through for ages.
Say hi when you see me! Don’t gloat too much at my temporary instability or I’ll sit eating tacos in front of you during crush week.
Charles Smith says
Chas! Good luck and Godspeed
Godspeed You! Black Emperor
Daniel R says
Good luck on your procedure Chas! I’m sure you’ll be back to your regular (beast) self in no time.
Went off script a bit and did 3 each at: 135-145-155-165-155
Got 3 Rounds on the NFT
Front Lever Pulls are hard!
Daniel R says
Training in Natal, Brazil, where it’s 90F and humid (which makes every workout an RX+ workout).
Thursday @ Crossfit 1050
Back Squat 235x3x5 (still moving well)
Metcon 13′ AMRAP of:
1 bear complex (50kg/35kg)
9 pull-ups (Rx: 13)
5 rounds + 1 rep. This was a pull-up workout, since the bear complex was pretty light, and the run so fast. Scaled the pull-up volume down to 9 per round since me & Thaisa might be doing Xmas Partner Murph on Saturday. Fun workout, hadn’t done a bear complex in a long time.
Wednesday @ Box Prime (Open Gym)
Back Squat 225x5x3
(doing a lightweight start of another linear progression)
Hang Clean 95lbs
Front Rack Reverse Lunge 95lbs
Push Press 95lbs
Ooof… This *sucked*. I’m sore and I hadn’t been sore in a long time. Note that these were Hang Cleans instead of Hang Squat Cleans. The whole weather situation was already hard enough, and I had already squatted plenty, didn’t feel like doing an extra 60 front squats. Took lots of rest here, and broke things up generally in 3 sets for each movement, until the round of 8 when I tried to keep doing maximal sets.
I’m trying to convince Thaisa to do a Partner Murph workout on Saturday 8am – they do their Murph during Xmas here in Brazil (since there’s no Memorial Day). We’ll see how that goes.
Kate tk says
Shared the bar (and Frankie’s attention!) with Amanda tonight.
1) power clean doubles from box, worked up to around 42kg/93# – these are weird!
2) clean-clean-jerk up to around 45kg/100# – cleans good overall, jerk footwork was all over the place, but the weight felt light
3) clean pulls up to something like 54kg/120# if I’m remembering? Amazing how many things can go wrong in such a limited movement
4) front squats 3×10 @ 72% which i read as 3 sets of 10 and then after dying on the platform after the second set Frankie was like hey it’s 10 sets of 3. So I did 100#x10x2 and then 100#x3x6
5) ate a cookie and talked about the American Open. Solid cash out!
Allie B says
5:30 short circuit
Pretty fun to spend time on the assault runner/ski erg/ bike! Not fun to attempt to do split lunges after yesterday’s workout.
Snatch: 73×6, 63×4, 68×3, 73×2
Had to go down to try to relax my arms. Wasn’t super smooth but really enjoyed the lengthy practices
Fun NFT! 25/27.5/30 on the OH carries, I’m good at ice cream makers and front levers with a tuck. Want to work on these. Also practiced kipping chest to bar and butterfly pull-ups. Great coaching from Whit and Lauren all the way through.
7:30 AR Always so fun and relaxing. VERY VERY sore. Everywhere.