CFSBK on BTWB
Here’s some fun reading from a couple of our terrific coaches to ease you out of the holidays. Coaches KHarpz and Chris Fox recently wrote pieces for our buds at Beyond the Whiteboard:
- Coach Fox wrote “Older, Fitter: You’re Not as Old as You’re Gonna Be,” the first in a series of posts that will reveal some of his knowledge about training older athletes (think our Fit 55+ class). This one delves into his own fitness background and offers some small but significant lifestyle changes you can make today!
- Coach KHarpz penned the latest installment in her continuing series detailing her quest to qualify for regionals. Like the first 3, “Massing SZN: I Command You to Grow!” drops some knowledge with that KHarpz-trademark blend of wisdom, badassery, and goofy fun.
CFSBK in 2018
It’s a new year, so of course we have some cool stuff starting in January! Let’s review:
- Starting tonight, 6:30pm Active Recovery will be replaced with a second Strong Fit class, which means you’ll have another chance each week to pick up heavy shit! Strong Fit will now meet Saturdays at 8am and Tuesdays at 6:30pm.
- The 2018 Look, Feel, Perform Better Challenge officially kicked off yesterday, but there’s still time to hop aboard the Challenge Train. Complete all the steps on the checklist in yesterday’s post by this Friday to get rolling!
- Coach Keith’s Active Life Strength class will be the first of its kind, a small group class that uses Active Life methods to help athletes improve their strength, structural balance, and movement efficiency while reducing pain and risk of injury. The program begins January 8th, and there are just 2 spots left. Go here to register!
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Words of the Year The New Yorker
It’s Time to Stop Being Ashamed of Fat Breaking Muscle
Wednesday’s Programming
Tempo Back Squat (32X1):
6 x 2
Heavier than last week. Should be challenging but not too much of a grind out of the hole. Use spotters if you’re not 110% sure of your reps.
Post loads to comments.
Exposure 7 of 8
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3 Rounds
AMRAP 3 Minutes:
10 Burpee Box Jumps 24/20
5 Bar Muscle-Ups or Chest-to-Bar Pull Ups
Rest 3 Minutes. Begin each round with the Burpee Box Jumps. Sub Jumping C2B Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
AG
A.
2x
5 ea lateral box step ups
5 ring rows @3012
5 burpees
B.
Pistol practice
C.
24 min partner row/bike/ski for cal @aer pace
every 3 min switch with partner and perform:
12 alt pistols
10 burpees
8 toes to bar
6am w/Snickers
BSQ: 225# up to 265#
AMRAP
2R, 1R+3, 1R DNF rip
Yesterday Jackie 7:20
row @1:50
thrusters unbroken
pullups 18-23-27-30
7am w/Lauren doing Thursday
DBSLRDL: 35x8ex4
DB tempo press: 22.5x6x4 – backed off the weight a little here, these really make my low back uncomfortable
Jackie in 11:31
-row in 4:20; I think my #1 goal in the retest is to make the row faster
-thrusters @ 45# in 10s
-jumping pull ups from stool to low bar, focused on the pull not the jump
Monday’s work w/Lauren. (IIRC only one person at 7 AM was there to do Wednesday’s work, so he got a private lesson w/Jess. Well played!)
DB seated press at 25#x6. This is the same weight and reps as I did last week and it was HELL. I thought it’d be at least a little easier this week! :/
DBSSRDL at 35#x8/side. Finally went up in weight because I feel like I finally maybe know how to do these?
Jackie in 8:33 with ring rows. I was wary of doing both high-volume thrusters and pullups in the same workout, so I decided to do the thrusters and replace the pullups. I did catch myself hyperextending my neck a couple of times during the thrusters, but no apparent ill effects. I will try pullups tomorrow since they’ll be in a different context.
AG looks soooo tempting! Hoping I don’t have to work late tonight so I can make a triumphant comeback.
Tempo LBBS: 185 x 2, 205 x 2, 210 x 2 x 4.
Time was tight, so counted the warm up.
WOD with C2B:
1 round + 3 pull-ups
1 round + 3 pull-ups
1 round + 2 pull-ups
Just could not link the C2Bs together at all today.
7am with Lauren + Jess
After 2.5 glorious vacation weeks away from the gym (back pain recovery) and holiday eating to my heart’s content, I’m just proud of myself for pulling on two pairs of pants and making it over this morning in the freezing cold.
DB Tempo Press & DBSLRDL: 20#, 5×6. Went light here because I’m easing back in and still having minor lower back issues. Tempo press was still a struggle, but the RDL’s went smoothly.
Jackie in 10:40.
Row done in 4:28. REALLY hoping this improves when we re-test!
Thrusters at 45#, done in 5 sets of 10. This is where I REALLY felt my holiday break – I was truly winded after each set, when this would typically be a light-ish weight. Kate Tk literally looked over at me in the middle of HER set and said something along the lines of, “Alright Jaime, time to pick it up.” You know it’s an issue when someone else doing the workout also notices how long you’ve been resting…
By the time the jumping pull-ups came around, my legs were jelly. I’m so guilty of way more jumping and less pulling here.
Anyway, I guess this is the point of a test WOD! Excited to re-test in March.
LOL Jaime! I had been resting just as long, I was trying to motivate us BOTH I promise!!!
bwahahahaha I love that KHarpz’s post ends with “Put that cookie down! NOW!” from Jingle All the Way.
KHarpz introduced me to this terrible, terrible movie at my last PT session with her a couple of weeks ago. My husband and I watched it on Christmas. My verdict: crosses the line from “bad” into “so bad it’s good” and then back into “soooooo bad” again.
It’s Gigli Gigli bad.
7am with Lauren doing Monday
DB seated press @ 20#, upped the reps from the last time I pressed 2 weeks ago. Thought about nudging up the weight but I’ve been having some neck issues and this felt good enough today.
DBSLRDL @ 30#, I also think I may finally have figured out how to do this right? Maybe? Grip is the limiter for me, this felt easy but hard to hold onto (maybe because most of what I “gripped” last week was cookies and wine?).
Modified Jackie in 9:10. I was happy with the row at just about 4:00 flat and came off the erg feeling pretty fresh. Thursters at 33# (empty yellow bar) – I think it was right to scale here, since I was able to keep from clenching my neck and I didn’t have any bad pain (yay!). Mostly sets of 10, with one of those middle sets broken up into something like 7-3. Jumping pull-ups from a stool, like Kate tried to really pull more than jump.
When we re-test I hope to go a touch under 4 minutes on the row and break the thrusters up much less!
7 am with Lauren
I’ve missed a couple weeks of this couplet and my body did not welcome it back so nicely. DB presses – stayed at 20# and did 3 sets: x8, x6, x8. SLRDLs at 30, then 25 then back to 30 lbs x8. I dunno….these….
Jackie – man I blew it! I had a plan to attempt pulls ups and by the time I got there my arms were fried because I used too much arm muscle on the thrusters becuase my legs were so jelly from the row. I jumped ship on the pull ups and went to ring rows. If I had a more reasonable plan I would have set up for jumping pull ups. *11:48. Row at 4:40 which is pretty good for me – stayed around 28s/m with 10 hard pulls at 250, 500 and 750 meter marks. (*Thought it was 16:48 until Jaime reminded me that I started at the 5 min mark.) It’s killing me that I didn’t even try the darn pull ups.
10am
BSQ
Up to 275
Felt good
Metcon
1+1, 1+3, 1+2
thats 1+11, 1+13, and 1+12
A) Retested DT today! First time since July.
6 mins 15 secs RX (26 sec PR)
5 rounds of:
12 Deadlifts, 105 lbs
9 Hang Power Cleans, 105 lbs
6 Push Jerks, 105 lbs
Yay! So this one I tried something I normally wouldn’t. Did this as an EMOM and held it for 3 rounds (based off of advice from MeLo). First two rounds in :44. Then by the 4th my grip died! Done unbroken for three rounds then a mess of who knows what! Oh well. Overhead feels weak today. But everything else felt strong! Feeling good about this and feel like there was room for improvement too which is super exciting!
B) Upright Rwow: 3×10 @ 65#
C) accumulated 100 seated calf raises w/ 45# plate + BW resistance, 40/30/30
OKAY so first WZA event is a 7k run on the assault air runner. IM SO EXCITED. Need to test this tomorrow and feel out a pace so I don’t tank it. Think I have a chance to do well on this one. Thanks to Kinnick for forcing me to run ALLLLLL of the time. 9 days away!
4:30 with Jeremy doing yesterday’s work
Tempo seated press: stuck to 15# and did 6-7 reps each set. These felt ok but still challenging where I couldn’t max out reps.
SSSLRDL: 6-8 reps each. Stayed at 25# and feel like I could go up except my left elbow kept feeling funny? Will pay attention to this.
Jackie in 11:45 with green bar (mad at myself for not using the yellow; was freaked out by recent thruster workouts) and jumping pull ups from 16” box. Thrusters in 10s and pull ups in 5s. Felt winded too early and did some awkward resting pauses on the row. When I retest, I will use yellow bar, not have weird stops on the row, and hopefully improve my time a bit.
430p
Have missed many of the Monday workouts so just went with what felt right for today
Tempo seated press with 3 rounds of 15, then 2 rounds of 17.5
SSSLRDL 5 rounds of 17.5, definitely felt the hammies working
Jackie Rx -11:39
Off the rower around 4:10, thrusters crushed me, way too much pacing in between sets of 10 (goal is to improve my endurance capacity next few months). Made up for some time on the pull up’s 5/5/5/5/4/4/2
— Nutrition had been crap last few weeks, doing a modified Whole 30 type the next few weeks, I only say modified because I cannot give up my yogurt but i’m doing well so far on cutting the grains/legumes.,, we shall see!
Happy New Year’s Everyone!