7am with Brett and Ro
Tempo (30×1) BSQ: 100×2, 110x2x4, 115×2. Felt pretty good, especially after a good cue from Brett.
WOD in 10:38 with 15# dumbbells. Really really loved the tip Gaby posted yesterday via Karina to count strokes by 10 because each pull ~10m. (And, when I was 100m from end each time, I switched to counting backwards. 90-80-70…) Helped my pacing and mental game a lot. Still had a brief pause in the first and second rows to catch my breath though. Push presses were 10/8/7, 9/6, 9
Also has anyone dropped into a box in Nashville? Heading there tomorrow and haven’t researched yet.
Ug just realized I thought it was 25 not 21. #fail
Jen- I’ve been to both Crossfit Forte and Crossfit Music City (aka crossfit Gulch)
I’ve only done open gym at CFForte, but the “walk around” coaching was friendly and helpful and the facility is terrific- well organized, clean space with every piece of equipment you could ask for.
I’ve taken class Crossfit Music City- not a great facility (columns everywhere) and nowhere near as well organized as what we see at CFSBK. Coaches are supportive and good overall. Hope that’s helpful- Love Nashville- have a great time (try to hit the Station Inn for music if you get a chance).
This is super helpful! Thanks for the box info, and the music rec!
Ah glad this helped someone else, as well!
Kudos for AG at 7:30pm then 7am class the next day, Jen!
Haha weird schedules will do that!
7am w/ Ro + Brett
Tempo BSQ: 140x2x2 / 145x2x2 / 150x2x1 / 155x2x1
Those last two felt like they were of questionable depth, but mostly this went ok. Need to work on this back squat anxiety I’ve developed…for the last few months I’ve just been getting really scared when it gets heavy! Maybe I’ve just hit a strength plateau, but I suspect my lack of confidence is getting in the way as well.
WOD: 11:20 RX. A good lesson in pacing the row, though I think I should have pushed the pace a bit more for the 500 and the 250. Push presses in 7/7/7, 5/5/5 and 9 unbroken. I THINK I’m glad I went for the RX weight (especially with the Open in the not so distant future…) but I tweaked my neck again, probably because I got a little sloppy towards the end. A good reason to try to make it to AR tomorrow night!
Those push presses looked A+
I mentioned below that heavier squats get in my head too. I’ve been asking for spotters but I just thought of something else. Have you ever tried walk outs? Just putting more on the bar then you’re going to lift to get that sensation of big weight on you. I dunno – ask a coach but I remember this from Jeremy’s strength cycle.
YES! You recommended this to me last time we tested squats and it’s such a great tip. Thank you for the reminder–going to try it next week!!
Seconding rack walks! They’re great for reducing intimidation.
7am w/Brett & Ro
30×1 tempo LBBSqwats: 165x2x6
I think this has been my favorite squatting cycle. You mention confidence, Kirbs – for me these tempo doubles have been a huge confidence help. Getting lots of practice walking out a heavy weight + knowing there’s just two reps has been good for my mental game. That said, today was super spicy. Lost my centering and biased a little to the right on the last couple.
WOD: 10:30ish @ 25#
I have a ton of anxiety about DB thrusters or push presses in the Open. I started this workout w/30s, but on the 4th rep my left arm went totally wonky and I dropped to 25s. I know my shoulders/tris are a little spent from yesterday, but this is frustrating. I need to work on strength/stability on my left! Also that 500m row was v sad. Sighs.
The small sets were definitely good for me mentally! I think I also need to get in on that low bar action…
Rest day. Recovery move and groove…
5 rounds (about 25 min):
50′ bear crawl fwd
50′ bear crawl bkwd
200′ lateral shuffles
20 box step ups 20″
8ea single arm KB swing 12kg
10ea single arm sotts press (10#, bottom of squat on tension)
:30 active hang
got a good sweat going 🙂
8 am with Ro
I reviewed journals to remind myself that I’ve lifted 140# sets before. Kirby – me too with the scares. I’ve been asking for spotters and this has helped lots. Certainly did today. My first set was fast (according to Austin who has the most consistent tempo). I slowed it down and actually felt better with each set. Remembering to sew my bottom rib to my hip bone; feeling my knees track over my toes and getting down to the bottom fairly well. When we test I just don’t want to fail a list due to depth this time!
9:43 with 20# DBs. Too light. Ro said it should feel easy in the warm up and I forgot that it never feels easy. So, once I realized these were not feeling terribly heavy, my goal was to go unbroken. I took a pause at 15 in the first round to regrip. The next two rounds 15 and 9 – unbroken. Rows: mostly consistent 28s/m; 30s/m; 32s/m.
Short circuit with Brett
I was still catching my breath so my goal was to stay steady on each movement. Walking lunges felt jelly even at 15# but I liked moving my shoulders about. The met con work was mostly fun and I pushed very slightly (80%se?) on the first round and just tried to stay consistent. Pooped out on bear crawls and on the reverse rows (is that what they are? lifting a dumbbell from a plank) those were my kryptonite today. Thank goodness I was circuiting with Keith who keeps me on task!
Renegade rows. Always sooooo much harder than you think they’re going to be.
10 AM with Brett.
a few warmup sets and then 1x2x155# followed by 5x2x165# after the first set moved pretty easily.
15 lbs. heavier than last week. Feels like I’ve made a lot of progress with squats this cycle, especially after adjusting my foot positioning via a tip from Brett.
Metcon in 8:21 @35#.
Rows at 1:55/1:53/1:56 per 500, pace- presses were 9/8/4, 9/6 and unbroken.
Noon with Ro (Pro tip: Wednesday noons have been trending to 6-8 folks or so last few weeks! Yay small classes!)
275 x for sets 1-5; 285# for set 6. More in the tank.
WOD: 9:22 at 35# DB. Felt like I could have pushed to 50# Rx, but I think Ro was right in telling me that I picked correctly given I broke up the 21 reps into 3 chunks.
Yesterday 6pm AGS and lots of little progress everywhere – Arnold Presses at 40lbs, tricep extensions with a green band, … Then…
I came in because I wanted to practice T2B but gave up midway through: my hands were just to sore and unhappy. Lots of little blisters that could turn into cuts, so have it a rest. Decided to go heavy on the metcon by choosing to do 40cal on the bike (took me 3:30min in aerobic pace). Then…
Today 9am short circuit where we did all the shoulder work (on top of AGS?! ouch), then a fun circuit where I got to continue practicing 30″ box jumps and double unders (managed to get almost 20 of them in one of the rounds!).
Now a few active rest days skiing. We might drop in somewhere around here on Saturday…
You’re a champ too! Look at all that exercise!
Started at 145×2 and added 5# each round to top it off at 170. I put a belt on at 165 just in case. This was really good for me to test my positioning which was pretty good! Still can be more upright but not moving in two segments like I used to!
WOD in 11:46 Rx’d
Limiter here would normally be the row but I think I paced that well today. I got more efficient once Keith pointed out I was leading with my legs on the recovery. PP were tough on my left arm! Had to break these up way more than expected and give my left arm lots of rest to make it through without failing. I def underestimated how tired I would be from AGS yesterday. Thanks to everyone for cheering me on since I was the last to finish!
8:30pm group with KVW
Row/DB PP metcon
9:10 as rxd
All push presses unbroken
Rows were pitifully slow
35. 40. 45. 45k
(No squat stand so ir a kings of hard to Get barbell from floor to the back)
21. 15. 9
Db press 15kg
– 6k vest –
Tempo Back Squat (30X1)
6 x 2
Heavier than last week. Should be challenging. Use spotters if you’re not 110% sure of your reps.
Post loads to comments.
Exposure 8 of 8
21 Dumbbell Push Presses 50/35
15 Dumbbell Push Presses 50/35
9 Dumbbell Push Presses 50/35
Post time and Rx to comments.
From our Instagram account: “A message from our own Constance T. who has been on medical leave for a few months but is in PT and looking forward to returning to the gym!”
Stay Strong, Mobile, and Able with Fit 55+
As you may know, CFSBK offers a class inspired by athletes like Constance T. and Neal G. Fit 55+ is a strength and conditioning class for older adults who are not content to simply sit on the couch getting older. As the old adage goes, “If you don’t use it, you lose it.” Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Fit 55+ to the rescue! All classes include a warm up, a weight-training circuit intended to build strength and bone density, and a conditioning circuit designed to improve cardiovascular health.
Check out CrossFit HQ’s video on Fit 55+ from their Inside CrossFit South Brooklyn series! Have a friend or family member who might benefit from this class. Send them today’s post!
Days & Times
Mondays at 11am
Wednesdays at 11am
Fridays at 11am
News and Notes
Yesterday’s Results Board: Rest Day
Why Women Need Iron Games and Trips
Through Fire to Fitness CrossFit Journal