Here are yesterday’s classes after getting their Yule WOD on. Thanks to Coaches Ro and Snickers for making it happen!
Today’s Schedule
As we emerge from our pie-induced comas, we’ll be running on a modified schedule today.
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!
The 2018 Look, Feel, Perform Better Challenge Checklist
Have you signed up for the Look, Feel Perform Better Challenge yet? It’s one of our biggest and best community events of the year! Complete the following steps by January 5th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Sign up for payment ($30 per month for the three-month program) at the front desk or in the online store.
- Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2018 LFPB Challenge Entry Form HERE.
- Perform the Test WOD (date to be announced) and record your results.
- Enter points earned daily on the spreadsheet to track how well you’re complying with the guidelines.
- Complete your Post-Challenge submission by 3/28/18 at the end of the challenge.
- Optional: Attend the bi-monthly LFPB Q&A Info Sessions on Sundays at 1pm in the Annex at CFSBK. Each one will have a brief topical lecture followed by a Q&A. (1/7, 1/21, 2/4, 2/18, 3/4, and 3/18).
Question of the Day: Have you done the LFPB Challenge in years past? If so, what healthy habits or lessons stuck with you?
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Yesterday’s Results Board: HSPUs / DB SS SL RDL | Row, Wall Balls, Power Cleans
J.R.R. Tolkien Is Our Favorite Father Christmas Atlas Obscura
High Hang Snatch CrossFit Journal
Wednesday’s Programming
Tempo Back Squat (30X1):
5 x 4
Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind. Use spotters if you’re not 110% sure of your reps.
Post loads to comments.
Exposure 6 of 8
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Every 3 Minutes x 5
7 Thrusters 115/80
12 Toes-to-Bars
You should have some time to rest between sets, around 2 minutes on the fast end, but at least 30 seconds on the slow end. Scale some volumeor to Singles on Dubs and/or Hanging Knee or Leg Raises on the Toes-to-Bars as needed.
Post work to comments.
Stopped in 717 Crossfit in Harrisburg PA
AMRAP 4 mins
10 DB Snatch alternating arms #40
15 DB Burpees
3 rounds plus 6
AMRAP 4 mins
10 single arm KB cleans #20
10 Pull ups
2 rounds plus 10
AMRAP 4 mins
15 box jump overs
30 Wallballs #20
1 round plus 15
EMOM 10 mins
:30 plank
:30 sit ups
The gym was fine but I’m spoiled with nice new equipment and people who are more intense. The instruction was not nearly as good as cfsb so it just felt very different. Interesting workouts though. I’ll end up back a few more times before I leave.
“Open” gym at Sporting Club Philly
Did Monday’s work- one of many here doing Romanian deadlift variation supersets.
5x8x25# db press.
5x8x25# dbrdlss
same weight, more reps than 2 weeks ago.
Modified the WOD a bit as there’s a sign that prohibits throwing medicine balls against the wall.
60 cal row, 40 25# db thrusters, 20 power cleans at 105#.
est. time 9 mins.
I hope everyone who celebrated had a great Christmas
10am class
After 5×10 last week, moved to 2” deficit HSPU today.
6-7-7-7-6
Oof
Metcon Rxd in 7:24
Shoulda done wall balls unbroken.
AG
A. 2x
5 yoga push ups
10 ring rows @3012
10 hanging knee raises
20 double unders
B. Bar muscle up practice
C. For time @aer
1 BMU
10 burpees
50 double unders
2 BMU
8 burpees
40 double unders
3 BMU
6 burpees
30 double unders
4 BMU
4 burpees
20 double unders
“Festive” WOD at Open Gym this morning to atone for yesterday’s sins:
12-11-10-9-8-7-6-5-4-3-2-1
WB 25#/9′
RKBS 24kg
Burpees
25 DU before each round.
Finished slightly over 30 minutes with too much rest between movements because noone was watching over me. Dealing with Fran cough right now. 300 DUs are tough. Every time you trip an angel gets its wings.
wowwwww that sounds like murder!
That does look rough.. is that a 25lb wall ball shot? Ugh 78 burpees.
25# felt appropriate for an Xmas WOD. Seemd like a good idea at the time. Not so much now.
10 AM doing Monday’s work w/Lady Fox
Seated presses 25#x6. Last week I managed 6 only in the first round, so this is a baby step forward. Will try for 7s next week.
DBSSSLRDL 30#x8/side. Stuck with last week’s weight to try and get these right finally. I think I succeeded because my hammies were feeling it more so than in previous weeks.
WOD in 6:01 with slam balls and 75# power cleans. Hats off to Morgan who was in beastmode and did this in 6:06 Rx’ed! I am pretty proud of myself for coming off the erg first tho.
Thanks! Just trying to catch you coming off the erg 😉
Open Gym at Box Natal, Natal Brazil, with around 4h of sleep and after a bit too much to drink the night before…
Strength
– Back Squat 240x5x3
– Bench 155x5x3
– Deadlift 310×5
Ooooof the squats are getting pretty heavy. Finally managed to find a gym with a bench, so started with some easy bench numbers.
60/40/20 Metcon
10:23min Rx’ed
Probably should have broken the wall balls way less (10/10/10/10). I’m guessing this is where the lack of sleep really punished me. Power cleans were easy-ish sets of 5. Row was around 4min.
Only a couple more days here and we’re heading back.
430 class today
Walked in feeling like a walking zombie…way way too many cookies and wine this holiday weekend!
I was pleasantly surprised(NOT) when instead of DU, it was heavy thrusters in the workout🤔really tried to focus on the toes to Bar as a skill…legs straight, eyes forward, sets of four across the board. My kip is getting better but still needs a lot of work.
Really nice to be in the class atmosphere this week.
Back squat
5*4 #165
Felt so good and fluid. Rocked it with Johanna who had some awesome form on these back squats!!
Took a week and a half off from CF and am so happy to be back! Last week was really busy at work and my cousin was in town so spent my evenings with her. Only workout I did was a 2.5 mile jog on Xmas Eve and shoveled snow for an hour yesterday. Glad I took the time off because I normally would be exhausted and useless over vacation and I’m not!
I only made it to the first Monday of the cycle so worked up in weight.
Tempo Press: 22.5x8x3, 25#x6x1
DBSLSSSDLHOHOHO: 30#x10x1, 35x10x1, 40x8x2 limited by grip on these
WOD Rx’d in 8:18
Row: slow
WBs: sets of 10
PCs: quick-ish singles, all arms and no legs, need to work on that.
AG:
Fun BMU practice and Wod was good DU practice. C2B were not as easy as last week- might have to do with all the food I ate the last few days.