ASK A COACH: How do you pick up a sandbag? This is how you pick up a sandbag. Want more sandbags in your life? Starting January 2nd, we’re replacing Tuesday’s 6:30pm Active Recovery class with another Strong Fit class. Strong Fit, an unconventional strength class that involves lifting heavy things often, will now meet Saturday mornings a 8am and Tuesday nights at 6:30pm!
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, and it starts this Monday! By participating in the Challenge, you’ll get daily accountability alongside fellow CFSBKers and the support of the coaching staff. Learn how to make nutrition work for you, and maybe also get some abs in time for beach season. 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 These entries are private will not be published or seen by anyone other than us without your consent.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).
Save the date for the CFSBK Community Potluck on February 3rd! This event will simultaneously kick off the new year, support the LFPB Challenge, and bring folks from all times and corners of the gym together.
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Yesterday’s Results Board: Snatch | Deadlifts, Pull-Ups
Good Nutrition with a Family Girls Gone Strong
Exercise, Add Intensity, Live to See Another Year NY Times
Saturday’s Programming
Ring Muscle-Ups
A) EMOM x 10: 1/2/3 Strict Muscle Ups
B) 5 Sets of 2-3 Leg Assisted Low Ring Transitions (add dip as able)
C) 5 Sets of 3 Challenging Ring Rows + 3 Ring Dip Negatives (3 seconds down)
If you have Muscle-Ups, then you can opt for A and work on your strict strength (keep total volume including the 30 in the workout in mind). If you have a few strict Pull-Ups and Dips but not the transition skill then do B and work on the low rings, using your legs as little as possible. Be sure to transition to the bottom of the Dip if doing these. If you don’t yet have the strength for Pull-Ups and Dips, then perform C to work on that.
Post work to comments.
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Performance
For Total Time…
5 Rounds:
3 Muscle Ups
6 Power Cleans 155/105
Then
5 Rounds:
2 Muscle Ups
4 Power Cleans 185/125
Then
5 Rounds:
1 Muscle Up
2 Power Cleans 210/145
Complete all three parts one after the other with no rest. The barbell should begin medium heavy and end up very heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.
Fitness
For Total Time…
5 Rounds:
8 Burpees
6 Power Cleans 115/75
Then
5 Rounds:
6 Burpees
4 Power Cleans 135/95
Then
5 Rounds:
4 Burpees
2 Power Cleans 155/105
Complete all three parts one after the other with no rest. The barbell should begin light-medium heavy and end up heavy. You may stage plates nearby for easy weight increases, but make sure they’re out of the way of a potential errant bail.
Post total time and Rx to comments.
So THAT’S why I have so many issues picking up the 140# bag…I guess I’ve been trying to get my arms around it while it’s still on the ground, and it would be better to use the ends just to get it to my knees and then give it a hug.
Hopefully will get to test that out tomorrow morning!
Saturday WOD: 16:26. Performance weights on the power cleans with fitness burpees. Helpful cues from Brett to not rely so much on deadlifting the bar but instead getting a good jump to lift the bar. Much needed when I reached 143#.
Makeup fitness: 5 rounds E3MOM
7 Thrusters (83#)
10 T2B
10am with Brett doing Thursday
Snatches
95-105 on high hang
125 on hang
135-145 on high hang
I noticed again today that I don’t have a great transition from power to a squat snatch. When my power snatches get heavy, they don’t degenerate into a squat snatch, instead they degenerate into a harder pull and a wider stance for the catch (starfishing). Not sure how to work on this other than repeating that medium-heavy weight where this problem occurs.
Metcon
114 reps with 185lbs pushups instead of pull-ups. Didn’t want to reopen my rip from a few days ago. This was fun, I feel a bit more comfortable doing medium-heavy deadlifts for time.
Then did a bit of solo work…
Bench 165x5x3 – still easy
Deadlift 320×5 – my hands were super sensitive, it was hard to hold on to the bar.
Despite the crazy weather transition (from 93F to 10F) I’m happy to be back.
“Not sure how to work on this other than repeating that medium-heavy weight where this problem occurs“
Exactly.
just got it done today
wu: 3x
:40 row (12 cal)
5 push up
5ea waiter sqt @ 16kg
FSQ: 10-8-6-4-2
(45×8)
95×10
125×8
140×6
155×4
165×2
yeehaw! this went as I’d hoped! tough, but it happened in decent form.
had to just get aggressive from the 6’s onward, mentally and with my elbows driving up and bracing strong. no belt. no real tempo, just aiming not to rocket-bounce out of the bottom
EMOM X 10
a- 9 unbroken thrusters @ 75#
b- 5 burpees + 15 DU’s
my usual habit of sending my butt up first started to creep in about 4 reps into each set. with focus, it got better. gotta really dial that in.
I hated this, but i’m going to keep progressing it. up to 14 min next week.