Through the magic of computers, Alex B. takes Coach Whit on a wild ride through time, space, and the panda exhibit. We’re not sure exactly what this is, but we love the hell out of it and so will you!
This Week at CFSBK in Review
Lots of important stuff happened this week. Recap time!
1. The next Look, Feel, Perform Better Challenge Lecture and Q&A is this Sunday, January 21st at 12pm in the Annex. This week’s lecture will focus on the question, “How does recovery (or a lack thereof) affect my performance and body composition?” See the event page for additional details.
2. Save the date: Our Community Potluck goes down on Saturday, February 3rd! We’re excited to get everyone in house to break bacon and socialize together outside of classes. This event will simultaneously kick off the new year, support the Look, Feel, Perform Better Challenge, and bring folks from all times and corners of the gym together.
3. CFSBKers turned in some truly impressive competition results over the weekend. Coach KHarpz brilliantly represented CFSBK at Wodapalooza in Miami. When all was said and done, she placed 15th on the Intermediate Women leaderboard. And longtime Starting Strengther Dan Crapanzano won both the Masters 2 group and Best Overall Masters lifter at the USSF National Championships in Oakland. Congrats, guys! You make us proud!
4. Registration for the 2018 CrossFit Open is now underway. We want you to sign up! But why should you? On Monday, we laid out some reasons why you should compete.
5. Sometimes it’s good to go back to basics. In our latest Ask a Coach video, we provide some tips on a classic CrossFit movement: the Kettlebell Swing!
6. Starting this coming week, we’ll be adding Jiu Jitsu Open Mat hours on Tuesdays from 4 to 6pm. This is a supplemental and informal training session for current students and practitioners with at least a fundamental knowledge of jiu jitsu. Details are in Tuesday’s post!
7. Kayleigh R.’s school is hosting its annual College and Career Day on Thursday, February 1, and they are looking for volunteers to come speak to groups of students about their job and career path. Interested? Email krose [at] sunsetparkhighschool.org for more info.
8. Better Know a Member returned this week with a profile of Jaime C.! You can look forward to more profiles of our wonderful, kind, interesting members in the coming weeks!
_____________________
Yesterday’s Results Board: Snatch | Deadlift, Push-Ups
How to Fight the Winter Blues Effectively Nestmaven
Everything You Know About Cheese Is a Lie The Outline
Saturday’s Programming
AMRAP 10 Minutes:
10-20-30-40-50
Alternating Dumbbell Power Snatches 50/35
Burpee Box Jump Overs 24/20
The Burpees are box-facing and Rx’d as a two-foot take off. Jump down or step down as desired.
Rest 5 minutes, then…
AMRAP 10 Minutes:
30 Double-Unders
15 Toes-to-Bars
30 Double-Unders
5 Bar Muscle-Ups
Scale the Dubs to 2x Singles or 1/2 attempts as needed. Scale the Toes-to-Bars to Hanging Leg or Knee Raises, and the Bar Muscle-Ups to Jumping Bar Muscle-Ups or 3x Chest-to-Bar Pull-Ups as needed. Close to a BMU but don’t have one yet? Use today to practice!
Post rounds, reps, and Rx for each workout to comments.
Holy shit. That video is everything. Hahahaha
wow
That video is a thing of beauty.
Wow.
8am with Whit (who should consider a side hustle of green screening it seems?)
TNG power snatches were:
58-63-63-66-68-68
Really improved on keeping the bar close to my body this cycle, but still haven’t been able to get comfortable being explosive with much more weight. Hoping to be more regular on snatch days next cycle.
WOD in 10:10. Tried bodyweight but that wasn’t medium-light for me; neither really was the 135# I came down to in second round but finished slow and steady. Did the scaled push ups rep scheme; first time I wasn’t doing knee pushups in a workout.
I need more of this. the people need MOAR!!!
That video – whoa.
AMRAP 1: Round of 30 + 14 snatches
Had the timing down to get a nice bounce from the dumbbells in the beginning. Sadly, it did not last. Ascending BBJO are should crushing – thank goodness for time caps.
AMRAP 2: 2 rounds + 43 reps with JBMUs
T2B and JBMU always slow me down.
THAT VIDEO. Struggling with words here. I’d love to put up a projector and play that in the background during a WOD!
7am with JB during Thursday’s work
Power snatches went well! 3x 52, 62, 72, 72, 78, 82! I think 82# is a 3 rep max.
WOD in 8:14, Rx (138#). Did everything unbroken, but I’m really annoyed with myself for resting WAY too long in between sets. It was all mental. Initially picking up the bar is always the hardest part (mentally and physically), all the reps thereafter were cake and moved well. I need to work on my push-up form! Things definitely got less-than-perfect near the end.
Finally, thanks for all the love in the comments yesterday! I love this community and I’m excited to learn more about other members in the future 🙂
Kate, would love to take you (and anyone interested!!) bouldering sometime, just say when. Stella, I’m just an elevator ride away for lunch. You have my email!
absolutely loved that – could have continued watching for hours : )
7am w/ JB + Lauren doing Thurs
TNG power snatch: think it was like, 62×3 / 72×3 / 77x3x2 (first set was sloppy, then failed the 3rd rep of the 2nd set) / 75×3 / 77×3.
JB gave me a GREAT tip about basically pretending I’m going to do a full squat snatch, which definitely helped me get lower in the catch. Whenever we do these, I’m amazed at how drastic the difference is between how I feel on rep 1 and how I feel on rep 3. Everything starts out just fine…and then UGH. Pretty sure 77# is a 3RM though, woo!
WOD: 5:30something with 143# and scaled-volume push-ups. I knew the push-ups would slow me way down, and it didn’t seem like that was the intended stimulus of this workout, so I think this was the right decision. The lower volume also allowed me to keep my form really clean all the way through, which is something I’m working on (not just with push-ups, but with many things!). Did the first 10 deadlifts unbroken, then broke them up into two big sets each round after that until I got to the 5s, when I started going unbroken again.
That video is…really something!
(143# = bodyweight, BTW.)
That video is amaaaaaazing! Thank you for brightening our Friday with that gem.
7am with JB doing Thursday
Snatches up to 75, not a PR but felt right for today. I have such a tendency to rush the TNG so experimented with pausing at the hips to collect myself before going down for the next rep. Enjoying the process of practicing these.
WOD in 5:16 scaled to 125# on the bar (I don’t weigh myself but that is def not bodyweight) and the modified rep scheme for push ups. This was like a tale of two workouts. I felt really happy with my push ups in terms of pacing and consistency. On the flip side, DLs felt like such a grind; I’m pretty sure I need to both do DLs more often and invest in some accessory work to address whatever is making these wonky (hamstrings? back? core? all of the above?).
omg uguysssss I should have scaled those push ups. I clearly did not achieve the intended stimulus.
But what I really came here to say was DLs – especially volume DLs – really got less difficult (I won’t say easy…) for me after strength cycle when Jeremy told us to think about them as a leg press vs just a pulling movement. Thinking about pushing the floor away has helped me – but doing more DLs is also a thing. lol.
+1 for the “push the floor away” cue! I find it super useful too, and it really helped me change my DL mechanics, in particular for heavy ones.
Thank you both for the tips! I’ve def read the “push the floor away” cue but haven’t translated it into reality (or practiced enough). I will channel that next time! Always so much to learn and improve on 🙂
The video inspired my first post, on repeat….
Glad you guys are enjoying Alex’s creation. It is… something special! Good for a laugh when you’re feeling down, I think.
Recovery movement day. Feeling quite sore from the past two days, accumulating a good amount of volume. Not exactly beat up, but my hands are not in good shape to do what I have programmed next, so I’ll save it for tmw and not rip my hands!
30 min, easy sweat:
5 min ski erg (around 2:50 split)
12 min / 3 rounds : 50′ bear crawl, 200′ lateral shuffle, 50′ backward jog, 200′ each single arm OH carry @ 40#, 75 single unders
5 min assault bike (51 rpm)
8 min move and groove: all with pvc — ohs, rdl, walking lunge fwd and bwd, kossack squat, single leg good morning, hip airplane. then some more hip/lunge flow and a couple solid 20-30′ handstand walks.
Finished with CARs: wrist, elbow, shoulder, hip. about 3-4 ea side ea direction.
Gotta love those CARs!!
And that video!!!! Amazing!!!
OG tonight
Squats: wendler back off week:
95×5,115×5, 125×5
I was telling the crew how focused I am on owning 93# snatches for the open… and was totally taken aback by hearing how soon the open actually was lol. Apparently that was the fire I needed because I hit 3 singles at 93 today after failing them all recently.
Finished up with alternating 10 cal row and 10 wall balls. Didn’t time it. Dont know how many rounds. 5?