Jerk Complex
Push Press + Push Jerk + Split Jerk
Work up to a heavy load on the complex.
Post loads to comments.
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24 Minutes Not for Rounds:
90-120 Seconds Row/Ski/Bike/Run
100′ Sandbag Carry
3 Wall Walks
Post work to comments.
New Year’s babies? Nope, it’s just Diapers & Dumbbells coaches David and Sasha!
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 tomorrow! 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 These entries are private will not be published or seen by anyone other than us without your consent.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.
New Year’s Schedule
We’ll be running on a modified schedule today and tomorrow. Here’s what you can expect…
Sunday, 12/31 (New Year’s Eve)
Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am Active Recovery
12pm CF
1pm CF
2pm Anti-Gravity
Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
6-8pm Open Gym
Monday, 1/1 (New Year’s Day)
Class Schedule:
10am Short Circuit
11am CF
12pm CF
1pm CF
Open Gym Membership: 10am-2pm
Cancelled:
6am, 7am, 8am, 9am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit group classes
11am Fit 55+
11am Diapers & Dumbbells
Next-Level Weightlifting Club
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Yesterday’s Results Board: Muscle-Up Work | Muscle-Ups, Power Cleans
How Animal’s Sleep The Atlantic
One Times Square Atlas Obscura
AG
A. Kipping Ring Muscle up practice
B. 10 min @aerobic pace
400m row
12 BJO, 24/20
6 HR push up
2 muscle ups
rest 5 min
x2
Push Press + Push Jerk + Split Jerk: Worked up to 130. Failed 135 on the push press.
NFT: Nice to play with some of the new toys, learning how to use the SkiErg for the first time. Worked up to a 200# sandbag carry – StrongFit is paying off.
After:
Clean singles up to 163.
Clean pull doubles at 173 and 183 (three sets at each weight).
Yesterday: StrongFit! Heavy sled pulls were pretty fun.
Followed by: 27-21-15-9
Wallballs (20#/9)
SDHP(65#)
Box Jumps (20″)
Push Press (65#)
A heavy play on FGB – took out the row because this felt like quite enough. Didn’t push the pace too much on this – interesting playing around with heavier weights – WB fell apart much faster than expected. Took 18 and change.
Open gym at CrossFit Forte Nashville.
Jerk complex up to 115.
Could have gone heavier, but trying to dial in the split jerk. need to get under faster.
Then tempo back squats 3x2x1:
45/95/125/135/140/145 3x2x 150.
heavier than last week. felt good.
Then 4 rounds nft:
-75’ sandbag carry – 100#
-18 ft. rope climb.
-3 wall walks.
Good gym. organized clean and well equipped. And only opened 5 mins late ;-).
11am AR then 12pm group class with Ro and Lauren
S2O complex
95 135 165 185 205
Felt good throughout, maybe had 215 in me, but not a lot of time to rest and get heavy on this.
NFT metcon
Up to 200# on the sandbag (fun and exhausting), and got to rotate through all 4 cardio machines. Overall a nice workout in a cold cold cold cold cold gym.
Fun last class of the year with Lauren and Ro.
Got up to 130# on the complex. Really need to work in the new year on committing to getting under the bar.
The NFT starting to wear me out after a few rounds — the NFTs always creep up on you.
Great 2017 at CSFBK. Happy New Year everyone.
Jerk complex: 83-93-103-108
That’s all I had in my today. All weights felt heavy on the PP.
NFT:
Was able to pick up the 140# sandbag with success because Lauren guided me through it. Walked 50′ with it, twice.
AG:
ring MU practice
WOD: Completed 2 rounds plus the row on the first AMRAP and three rounds on the second. Took my time with this. Pretty spent from all the fitness from yesterday and today.
Yesterday:
A) BSQ: 4×1 @ 195#
felt strong! Surprising given I did a lot of box moving the past couple of days. Finally settled into my new spot!
B) Behind the neck press: 3×8 @ 55#
work up to something moderate. felt perfect!
C) Dumbbell shoulder external rotation: 3×10 @ 7.5#
kewl. Harder on left forsho
D) 5 RFT: 8 mins 54 secs
5 rounds of:
40 Double Unders
12 Power Snatches, 80 lbs
Did 83# Finished moving today so my posterior chain is FRIED! Hand is still killing me and slowly getting better but I did singles on the power snatches as my strategy. And it turned out to be perfect. Kept my heart rate down and I basically picked it up as soon as it was on the ground, so really didn’t waste much time here! This was a blast. Just what I needed after a long two days moving. Two trips total on doubles.