Press
1-1-1
Deadlift
1-1-1
Warm up and spend about 10-15 minutes on each lift, working up to a heavy single for both. If you’re feeling good, then plan to attempt a new 1RM. If not, aim to get to around 90% and leave it there.
Post loads to comments.
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For Time:
21-15-9
Pull Ups
Burpees
Get ready to get uncomfortable today. This should hurt a bit. It’s sort of a play on bodyweight “Fran.” Scale as needed to allow for a fast effort. Scale volume on both movements and/or to Jumping Pull-Ups as needed.
Post time and Rx to comments.
Coach KHarpz brilliantly represented CFSBK at Wodapalooza in Miami. When all was said and done, she placed 15th on the Intermediate Women leaderboard. We’re so proud of you, Katie! | Photo by Charlie N.
Register for the 2018 CrossFit Open
Registration for the 2018 CrossFit Open is now underway. We want you to sign up! But why should you? First, the Open includes both Rx’d and Scaled divisions, so don’t fret if you don’t have Muscle-Ups or Handstand Walks jyst yet. Second, registering for the Open is good for the whole CFSBK community. As befits our guiding principle of inclusiveness, we usually have a big team, and we’d love to have an even bigger team this year. Even if you do only one rep for one of the WODs, it won’t bring the team down. The third reason is a little more complicated. What if—like your CFSBK blog Editor—you’re not naturally competitive because you were always large for your age and thus a big, slow target in dodgeball? To answer this last question (or some version of it), we’re reposting Coach Fox’s blog classic “Why Compete?” Enjoy!
Why Compete?
By Chris Fox
Originally posted on 12.1.2012
As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc… but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found CrossFit within the past 6 years. CrossFit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc… is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.
I have no illusions of winning any powerlifting meets, Olympic meets, the CrossFit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently the next go around.
We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all, however, to step outside of your comfort zone once in a while and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.
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Yesterday’s Results Board: Clean and Jerk | KB Swings, Air Squats, Sit-Ups
Tom Brady Is Drowning in His Own Pseudoscience FiveThirtyEight
The 10 Commandments of Deadlift Day BarBend
Way to go Harper!! It’s been awesome and inspiring virtually watching you this weekend! Way to crush it all!!👊🏻👊🏻🙌🏻
On another note, if there are any large boxes that are needing to be taken away, leave them for me! I’m currently moving/packing and need all the boxes!!
Congrats, Katie!! You looked like an absolute pro…like straight out of “Fittest on Earth.” Loved following along on a few people’s Instagram stories this weekend–thanks Kayleigh, Charlie and KLove for documenting! 🙂
8am w/ Lauren
Press: 73(f), then 73×1. The first one just got stuck! I think I was hesitating because of my neck, but it felt pretty strong on the second attempt. Just checked my notes and this is my 1RM from April ’17…wondering if I might have had a little more in the tank today.
Deadlift: 183×1, 193×1 (PR), 203×1 (PR). I came into the gym today determined to hit 200 on my deadlift so I’m super excited about this. Haven’t tested in so long and felt pretty confident I could do it, but it still felt great…haven’t had a PR like this in a while! Was a pleasure lifting with Allie who never fails to motivate and inspire me.
WOD in 6:37 RX. Went out a little too hard on the pull-ups with 8 unbroken and then they sort of fell apart into 2s and 3s, which really slowed me down.
Highlight of the weekend was doing clean + jerks with Francine yesterday…her form is flawless! With the help of Francine and Ro’s encouragement I hit 123×1 (…after failing it once). Really fun to do these again. Wasn’t sure yesterday, but just looked back in my old notes and this is definitely a PR too, yayyy!
Yes—- so awesome watching you crush it, Katie!
I second the thanks for instagramming— so awesome to get to see her! Thanks, Ladies!
Great morning! So awesome to wake up and casually lift 203 pounds 😛
Press: 73×1 (PR match), 78×1(PR), 80#f
Deadlift: 193×1, 203 (3# PR), 213(lol—F)
It was really amazing to try 213– there was no way! Not there yet, but at least I know where I’m at. It blew my mind what a difference 10# made!
Wod: Not sure if all the aerobic stuff with Ro in AG has been paying off, but damn, I pushed this workout hard! Maybe my metabolic capacity has increased!(?)
Lactic all over, and burning throat for an hour! It was awesome to feel the burning throughout my body in the 15/9 rounds. I felt what Katie E/ Toni/ Kayleigh/ coaches etc must feel every workout— lol!
8-7-6 pull-ups
5-3/2-3/2
5-4
4:54– happy to be under 5! My last Fran was 5:48– I wonder if I can be under 5 for that too!!! Tried to keep the mentality “go as fast as you can so you don’t feel it hurt”. I slowed down, but did better than normal on the whole!
I also took c4 this morning :/ lol.
Woke up so happy to see RDL’s replaced with DL Testing!
Largest class I’ve ever seen-10am with Brett + Ro today!
I don’t believe I’ve ever tested my press before- worked up to 78# with definite gas left in the tank. I feel good about this!
Deadlifts: Matched an old PR of 205#. Failed miserably at 210#, but I’ll get there!
Metcon in 4:20, scaled to jumping pull ups from the stool. WOWZA watching JB do this right before me was the most intense sense of motivation of all time. It was like you blinked and she was on to the next movement.
1pm solo
Press
135-150-160f
Deadlift
315-365
Called it there. Planned to just hit 405 for a single but wasn’t feeling it.
I’m a little beat up from the Strongman course this weekend so was happy to just lift heavy for today.
Metcon Rxd in 3:48
Pull ups way more broken up than I expected.
Fun, large noon class w/ Fox and Brett. Lots of “night crew” folks I hadn’t met.
Press: 150 – 155 – 160. Felt like the DB press work helped.
DL: 365 – 385 – 400#. Felt good after not doing barbell DLs for a couple months
WOD: 5:56. Scaled to Jumping Pull-ups
Congrats, Katie!!! So happy for you and inspired by you! Great seeing so many people in the morning/mid-day classes today. woohoo FITNESS!
9am short circuit
3x:
8L/4R cossack sqt @ 30×1 @ 8kg
8 DB BOR (both) @ 31×1 @ 25, 30, 35#
8ea theraband shoulder ext rotations
8 erg pike ups @ 2111
3x, :40 on/ :20 off
wb russian twist 14# (35-40 reps)
rvrs bear crawl plate pull @ 25# (about 50-75′)
box jumps @ 24″ (15-16 reps)
turkish sit ups @ 12.5# (12 reps)
kb swings 16kg (23 reps)
DB burpee (split stance) @ 25# (10 reps?)
fun! had to cut out early to de-sweat before my clients, so did 3 rounds instead of 4. this was a tough one, but really fun!
the soreness from yesterday’s thrusters hasn’t hit me, yet. really hoping that adding some volume and consistency w/ fsq’s and thrusters over time might mean I don’t get the usual “dead legs” after the 24 hour mark…??? could this be progress!?!
10 AM class with Brett and some walk-in coaches. huge fun class.
45/95//125/135/140 for the press- previous pr was 130#.
135/225/275/285/295 for the deadlift. Previous PR was 275. loved the boost from the ssrdl’s.
Scales pull-ups to 12/9/6 and finished the wod in 4:24.
Loved today at CFSBK, the babies, the fit 55ers, huge classes. Inspired and grateful for this place.
1pm solo
Press
135-150-160f
Deadlift
315-365
Feeling pretty beat up from the (amazing) CF Strongman Course this weekend, so wasn’t expecting any PRs. Thought I would end up heavier, but this was heavy for today.
Metcon Rx’d in 3:48
Broke up pull ups more than expected, felt appropriately awful afterwards still.
Thanks thanks thanks everyone!!! Happy to be home! But also very beat up! Haven’t left my bed since I got home at 4! Warms my heart to have you all the my side! <333 much love!
Press 73-78-83 fail 2x! Keith thinks it’s there but I just don’t know
DL 185-195-205
Metcon with PU 15-12-9
5:35 plenty for today
🙂
Drove 6h+ from Vermont for 6:30pm class with Captain Osorio, who gave a whole “lifting 101” tutorial before our 1RM attempts!
Press 155-167.5f-162.5f
Deadlift 385-407(PR)-420(PR)
Messed up the weight for the middle press attempt, then spent too much energy trying to save the wrong lift. Deadlifts were good, and a 15lbs PR from my Strength Cycle total from 1 month ago. I knew I had some pounds left in the tank from the total, these are those pounds.
Metcon Rx in 6:07. Still have the Fran lungs. Glad I did this as prescribed – managed to do 10 pull-ups unbroken on the first set, which set a good pace for the rest. Went into pain cave in the round of 15 burpees but mostly kept pushing. Couldn’t properly breath for a long time afterwards.
Awesome job Katie! Looking forward to hearing all about it!
Huge class at 10:00, lots of fun.
Got a PR on the press (95) and the deadlift (250), so really excited about that! My previous PR on the deadlift was 225, so I guess all that tempo back squat work has been doing me some good.
Rx’d the metcon in 3:37. Got through the first round of pullups unbroken but things got ugly in that department on the 15 and the 9; managed all the burpees unbroken. Sometimes it pays to be short, and it always pays to be a climber (at least until the Medial Epicondylitis kicks in)…