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 6 of 8
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For Time:
60/50 Calorie Row
40 Wall Balls
20 Power Cleans 135/95
Post time, Rx, and naughty or nice status to comments.
We have skulls for every holiday!
HOLIDAY SCHEDULE CHANGES
Happy holidays from CFSBK! We’re here for all your fitness needs but running on a modified schedule over the next couple of days. Here’s what you can expect…
MONDAY, 12/25 (CHRISTMAS)
Class Schedule:
9am Short Circuit
10am CF
11am CF
Open Gym Membership: 9am-12pm
Cancelled:
All other CF group classes
11am Fit 55+
11am Diapers & Dumbbells
4:30pm CrossFit Pre-teens
Tuesday, 12/26
Class Schedule:
10am CF
11am CF
12pm CF
4:30pm CF
5:30pm CF
5:30pm Short Circuit
6:30pm CF
6:30pm Active Recovery
7:30pm Anti-Gravity
Open Gym Membership: 10am-1pm
Cancelled:
6am, 7am, 8am, 7:30pm, and 8:30pm CrossFit group classes
4:30pm CrossFit Teens
7:30pm Pilates
You can find our full schedule for the upcoming week here!
LAST DAY TO ORDER 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 today. Email Bree P. at breebree [at] mindspring.com
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Meet Iceland’s Christmas Witch Smithsonian
A Geek’s Quest for Fitness Breaking Muscle
Had so much fun working out this morning— thank you so much for being open!!!
9am short circuit, 10 am class.
18:24- almost rx— went to an 8ft target.
DUs are great! Did several rounds with 25 unbroken!!!
Yesterday:
Fsq+Jerk: 113– failed jerk on 118
Best row: 23, every other round was :24. :/
AG was also a blast— 3 rounds:
8-9 chest to bars, 50 DUs (PRd my unbroken doing all 50!), 9 HSPUs, 30 calorie row (did 50 the last round)…
My gym options in Germany are limited, but there is a globe gym called “McFit” open 24/7 if worst comes to worst…
Nice to sleep in a bit on a Monday. Came in with Jess for some OG time…
Made a 185 Hang Snatch for a new hang PR! In my sneakers and no knee sleeves, no less. I’m pretty sure that Icelandic Witch must’ve had something to do with it. Or Krampus…maybe Krampus.
Christmas Eve make up post
8am with DO
FSQ + jerk up to 108, was ok. Right quad felt strained (not quite cramped) after reverse lunges in the warm up so didn’t want to push too much.
100m row x 10, 20-21sec each round. Muppet vibe in full effect. So much flailing.
Christmas Day has been mostly pastries. Looking forward to a great staycation week after this with lotssss of fitness. Merry merry!