Coach Brett had his game face on while representing team 2 Legit 2 Quit at one of last year’s Friday Night Lights events. FNL is one of many great reasons to register for the CrossFit Open! | Photo by Thomas H.
This Week at CFSBK in Review
1. Still on the fence (the proverbial one, not the invisible one we step over during DROMs)? On Tuesday we offered some reasons why you should take part in the Open this year! We’re aiming to have 200 CFSBKers participate. Let’s make it happen!
2. Our annual Community Potluck is just over a week away. We’re excited to share delicious foods and see how everyone cleans up. Let us know what you plan to bring by leaving a comment on the event page!
3. What’s up with those stretchy bands that are in with the mobility gear? Check out this quick video on how you can work TheraBands into your routine!
4. In the latest chapter of Better Know a Member, we got to know Upright Citizen, talented bowler, and all-around good guy Corey B.!
5. “Some of us can self evaluate, assess where we need more work and flexibility, and get to it. Most of us, myself included, cannot.” That’s from Coach Fox‘s latest post at Beyond the Whiteboard. It’s called “Older, Fitter: Little Tips for a Long CrossFit Life,” and you should give it a read!
6. In case you missed it, we’ll be running on a modified schedule this weekend while we host the CrossFit Level 1 Certificate Course. Everything you need to know is over on the Schedule page. We’re adding a second Short Circuit class on Saturday to meet your fitness needs!
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Yesterday’s Results Board: Snatch | Open Workout 13.1
The Mysterious Interior World of Exercise NY Times
Breathing Air Before Fire CrossFit Journal
Saturday’s Programming
Partner WOD
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups
Rest 4 minutes, then…
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars
Rest 4 minutes, then…
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Bar Muscle-Ups
Score total rounds for each part. Partners alternate rounds. Choose dumbbells on the heavy-ish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the Reverse Lunges.
Dumbbell Loads: Rx 50/35, Scaled 35/20, Further Scaled 20/15
Pull-Up Scale: Jumping Pull-Ups
Toes-to-Bar Scale: Hanging Knee Raises
Bar Muscle-Up Scale: Chest-to-Bar or Jumping Chest-to-Bar Pull-Ups
Post rounds, Rx, and partner to comments.
I can’t believe I’m having FOMO about a WOD involving 35# DBs! Wish I were doing this thing right now instead of sitting at the airport for work :/
Yesterday 6:30pm with Whit and Lauren
I was cranky throughout this whole class. My legs were still supa’sore from Karen, like real Murph-like sore that makes stairs a nightmare. Every lift yesterday was accompanied by a curse.
Power Snatch warmed up to 145.
Metcon Rx 125 reps
Almost finished the 135lbs snatches, I think I over paced this one. It was hard to tell how fast the burpees should go to avoid redlining, and unclear how much they would affect the (heavy for me) 135 snatches. I should retest this with fresh legs, but then again, why?
7:30pm AR made me feel wonderful again… Until I had to use stairs. Woke up this morning and my legs are still screaming. Saturday’s metcon is going to suck.
Partner WOD with Joy!
1st AMRAP: 12 rounds + 4 reps
2nd AMRAP: 12 rounds + 5 reps
3rd AMRAP: 9 rounds + 15 reps (one short of finishing the round)
I did C2B pull ups for this instead of BMUs with mixed success.
Really happy about how we were able to keep pace on the T2B. Grabbing a go mat for lunges after the first workout was a knee-saver. Hands are definitely in need of some rest.
7am doing Thursday with JB
13.1: 150reps + 1 failed pull at 98# 🙂
Tried 98# again after the time cap & hit it on the third try for a snatch PR! It was def a sketchy sort of power or nah depth but I’ll most certainly take it after a very frustrating cycle of snatches. Happy Friday!
AMAZING.
Go Kate! That’s amazing!!!
Yeah Kate!!!
PR = Pretty Rad muh dude!
Thanks y’all! Also great to learn more about you yesterday, Corey 🎳
7am with Lauren doing Saturday’s work
Partnered with Lauren M and did the 20# scale with jumping pull ups and chest to bar and knee raises
AMRAP 1: 11 rounds + 8 reps
AMRAP 2: 12 rounds + 3 reps
AMRAP 3: 12 rounds + 10 reps
We were really pleased with how we pushed it on that last round. Always fun working together!
And, thanks Kayleigh for the use-a-mat-for-happier-knees protip. Super helpful.
6am(!!!) doing Thursday’s work with JB
13.1: Made it to140 reps, Rx.
Very silly decision to place my barbell right below the heater. I was coughing so badly from the dry heat, I had to take time after my 1st set of burpees to move my bar AND the weights. Still happy with this though, and tbh the time it took for me to do that was time I’d likely be catching my breath, anyway. I wish I finished out just 10 more burpees!
Did the first set of snatches in 3 sets of 10, second round attempted to get 10 sets of three, but it was mixed between sets of 3’s and 4’s and then 3 quick singles to finish them and finally move onto burpees. Very inconsistent, but glad I got through those.
After several tests (mri’s, x-rays, some other random tests), it looks like I will be heading for back surgery. It’s been a pleasure working out with/getting to know everyone throughout the last year. I look forward to hopefully returning after May 1st. Take care, everyone.
Gerard
Oh no! Good luck and eat ice cream! I hear it helps healing…
Sorry to hear this Gerard, but many of us have had surgeries and returned to the gym so I’m looking forward to your return!
You will certainly be missed at 6AM! Best of luck and see you soon!
7am doing Thursday with JB
13.1 – Made it to 141 with 45# and then 65# on the snatches. I didn’t fuel myself well or rest well last night and HOO BOY. Snatches were pretty well-paced and adhered to my strategy of 10s then 3s, burpees… what is strategy? I may question saying this but I think I’d like to do this guy again well-rested, see if I can improve the burpee strategy and execution.
Fun watching a HUGE Saturday-on-Friday crew crank through tomorrow’s WOD! #allthedumbbells
A little catch up:
Wednesdays Workout (10 am with Jess):
Front Squat:
125 x 3
135 x 3
145 x 3
“13.3” with Thrusters (15lb DBs) instead of Wall Balls.
I didn’t clock the time when I completed the 150, but I think it was just after 8 minutes.
Completed 90 DU’s in ??? sets. Fatigue does not help me keep these going!
Went back to Thrusters afterwards totalling 251 reps.
Weightlifting Club:
Rack Jerks:
A lot! About 30 Reps. Totally misread the sets and ended up doing double the amount I was supposed to! Worked up to 118lb. Opted out of anything higher – my shoulders were tired!
BSQ:
2 x 10 @ 103
3 x 5 @ 118
3 x 2 @ 133
3 x 1 @ 153
NLWC is a new thing for me and it’s great, but it certainly takes it out of me! I almost fell asleep walking home. If you ever see me floating on the Gowanus canal at about 9.15pm on a Wednesday, that will be why.
Thursdays Workout (12pm with Brett):
151 Reps RX, which I am chuffed to bits (is that a British term?) with!
Changed some weights mid burpees which was a great approach. With 45 seconds to go I failed my first attempt at 100, but made it on my second – this is actually a PR for me. I haven’t tested it in a while, so I’m hoping that I should be able to do more given that it was after all of that work!
A good day! Happy Friday people.
Congrats Lyns!!! Nice to see you posting here too!
Thanks TK!
Yes, Lynsey… “chuffed to bits” is definitely a British term!!
Fun week of coaching. Crush week is always interesting, challenging, and special in various ways!
My motivation was at a serrrrrrrious low after only 6 hours of sleep and then 6 hours straight of coaching. BUT… decided to start with “something I like!” in a non-threatening format, and then see how I felt about doing what I actually programmed for myself to do today. That whole “a spoonful of sugar helps the medicine go down,” approach.
IT WORKED!
10 min EMOM
even: 12 unbroken TTB (~:18-:20)
odd: 9 cal row (~:27-:30)
7 minute rest, re-group, prep, then:
14 min EMOM
even: 10 DB thrusters @ 35# ea hand (~:20-22)
odd: 35 DU’s (~:18-:23)
I can barely believe I’m saying this. But the thrusters… did not suck! I felt really upright/vertical in my squat and my triceps definitely got fatigued, but I actually don’t think I could’ve done this a few months ago. Seated tempo DB press this cycle combined with a focus on front squats and ramping up these thruster EMOM’s seems to be working!
cashed out with some alpha ball work on L glute med, TFL, quad, and both glutes/ext rotators.
🎼🎤My body is a wonder…….sore POS right now.
Did open gym and worked on some front racked box step ups. After these my legs felt somewhat normal again! So those of you that are still struggling, try that!
Also worked on some bench pressing to hit a heavy set of. Ended at 3 sets of 3 @ 185#
Was smooth until the very last push. Beast mode.
No running today bc Friday is my off day.