Push Press
5-5-3-3-1
These should all be work sets (i.e., challenging), finishing with a heavy single.
Post loads to comments.
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AMRAP 5 Minutes:
3 Deadlifts 275/185
7 Bar-Facing Burpees
The Deadlift load should be on the heavy side of medium for you, unbroken throughout the workout. For the burpees to be considered Rx’d you must jump your feet out and back in, i.e., no stepping out and in. You may step closer to the bar before jumping over it.
Post rounds, reps, and Rx to comments.
CFSBK TFBA ALERT: Coach MeLo recently joined Coach KHarpz on the team at Bespoke Treatments. Congrats, Melissa! Need some physical therapy? Now you know where to go!
Countdown to the Open: T-Minus 9 Days!
By the time this post goes up, we’ll be a little over one week away from the announcement of Open Workout 18.1. So far 110 of you have signed up. That’s awesome, but we still have a ways to go to reach our goal of 200 CFSBKers registered. Can we make it to 120 by the end of the day? We sure can! Go here to register.
Did you register for this year’s Open? If so, tell us why you signed up in the comments!
News and Notes
- Schedule Change: Tomorrow’s Jiu Jitsu Open Mat is cancelled. Callie is out of town this week.
- Abbotsford Road Coffee (right around the corner on Sackett between 3rd and Nevins) is now offering CFSBK members and employees a free upsize (e.g., a large for the price of a small) on their excellent coffee! Just show your membership scan card at the register. (You do have a scan card, don’t you?)
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Yesterday’s Results Board: Toes-to-Bars, Double-Unders, Snatches
Yes, You Can Do CrossFit CrossFit Journal
Failure to Progress Breaking Muscle
I registered for the Open this year even though I’ll be doing the whole thing scaled because I remember feeling bummed out last year when non-Open people left group class to go to 608 for a different workout. I remembered wanting to know how I would have done and wanting to cheer on other people, and you don’t get that experience if you’re not participating. So yea, signed up and hope to see more of my often-scaling-always-trying friends sign up too!
Right there with you!
That’s awesome, Jen and Gaby! You’ll be happy you signed up.
Same here, Jen. I signed up on total FOMO, scaled all the way, and just hoping to have fun with it! 🙂
Yay!!!! You’ll be so glad you did!!
I signed up for the open for the first time last year, and it was thinking exactly like this – “I guess I’ll just scale it all but it’ll be fun to be around”. It was definitely worth it, and I highly recommend it! Lots of positive vibes during Open workouts.
It’s a really fun event to be a part of along with all of our fellow CFSBKers and – just think! – all the other crossfitters of the world! You might find a workout that allows you a rep or two or more at RX. In any case, glad you both did it! Everyone else should too!!!
Go Jen! I wasn’t going to sign up… but maybe I will just for scaling-solidarity. 🙂
Yesssss do it do it!
Early morning yoke carry PR…515 lbs for 50 feet!
Wowwwww!
All the coaches have been crushing it lately.
I read the workout this morning and thought, “I hope that’s not a typo and we’ll get to class and it’s actually 15 minutes.” It wasn’t! Not that this was easy…but I’m awfully glad it stopped at 5 minutes.
Switched to strict press after one set of push press at 73# — there was some weirdness going on in my right shoulder. :/ Worked up to 78 for a single, and I definitely have more in me. So maybe I haven’t lost as much pressing strength as I thought! Also, the weird pinch-y feeling I was having started to ease up throughout class, especially after a little quality time with the alpha ball. So I’m hopeful that this is just leftover ouch from Saturday Strong Fit, and not anything longer-term than that.
WOD: 6 + 5 reps (not 6 + 2 like I wrote on the whiteboard; I forgot to count the 3 deadlifts in addition to the 2 burpees I got at the end). Shock and awe at the ladies of 6 AM, three of whom managed to bust out 8+ rounds Rx. I want you gals on my team for the zombie apocalypse please!
I, for one, am shocked, shocked, that Stella wanted more deadlifts.
I said I hoped it WASN’T a typo. I was afraid it was. 🙂
9am start at work, which means a lovely morning workout! Wish I could do that every day!
7am
Push Press
73×5
88×5
93×3
103×2 (failed third rep twice–> came out in front both times, but definitely have this weight)
108×1 (held it above my head for about 4 seconds until someone yelled, “HEAD THROUGH”, then I just shoved my head forward and made it. 🙂 Thanks!
WOD, partnered with Kirby
6 rounds +4 reps at 163#
The burn was real, my legs still feel like jelly. Can’t believe the 8+ rounds at RX weight. Just insane! #goals
I also felt like I couldn’t get any faster on the burpeers…my lungs/throat still twinge a bit and I only did 6 rounds! Gah! So much to improve on.
So fun to be a part of the morning class…so many positive vibes all around. At night, everyone is too tired and worn down from their days to muster enthusiasm… haha, jk. We have good times, too. But… the morning brings a different energy 🙂
it was a treat to have you! <3
Ditto!
See, the morning class is so loving!! <3
Hey now don’t go dissing your night crew like that 😉
Lol! You and Thaisa bring the PM party!
And who could forget that 7:30 Thursday night AR is the most lit class of all of them! Just ask Penny.
That was meeee! I saw you do it too! Like a ponytailed turtle! You’re such a fun inspiration Allie. Good job this morning! Join us lots when you’re on break!
See? that’s what you get and you don’t show up for classes anymore. People jump ship! C’mon, Allie! PM crew! PM crew!
7am w/ Ro + Lauren
Push press: 63×5, 73×5, 83×3, 93×3, 103×1. Don’t remember what my 1RM push press is but that single at 103# felt easy!
WOD: 6 rounds + 3 deadlifts at 163#. Really fun partnering with Allie B. as always! This is heavier than I normally deadlift in a workout, but totally doable and, I think, the right weight for the intended stimulus. It would have been tough to keep up the unbroken pace at 185#. Fun one!
6:30 am here at Crossfit DeCO in Denver –
WOW, the positive vibes in this place were off.the.charts. Coaches and members were so welcoming and supportive. Nice space, too. A bonus was the work was strength focused this morning – I smacked the sh* out of my toe on a coffee table last night, and it’s looking blacker and bluer by the minute…
In 12min work up to 10RM backsquat…
LBBS: 135×10
Rest 4 min and then rep out, aiming for 12+ reps at the same weight…
LBBS: 135×15
Probably could have aimed for 150 on the set of 10. All felt smooth and easy! Set of 15 was def more cardio than anything.
In 8min work up to 10RM bench….
75×10
Rest 3-4 min and then rep out, aiming for 10+ at 85%
65×15
Then a little quick little WOD:
5RFT – 6min cap
10 KB swings (24/16)
10 wallballs (20/14)
Finished (first! a first!) in 4:25.
Do the Open. There will be plenty of challenging/scary/weird/surprising/fist-pumping/hi5-ing moments for EVERY BODY, at whatever scale you choose. Can’t wait.
Finishing first and at altitude. BOSS!
Yeah, seriously! Maybe you should wear one of those altitude masks for every workout Kate! Haha!
7am w/ Ro + Lauren
Push press: 63×5, 73×5, 83×3, 93×3, 103×1F!
I got the bar up at 103#, but it definitely wasn’t a push press. I cheated, somehow. Shawn and Kirby were both watching me and none of us could figure out what the heck kind of movement I did… I believe it was split-jerk-esque.
WOD: 5 rounds + 3 deadlifts at 173#. Only 10 lbs away from Rx so part of me REALLY wanted to bump it up, but I’m so glad I didn’t. On the last couple of rounds, getting 3 unbroken was a real struggle. Though I strongly dislike bar-facing burpees, this was fun!
Very fun to have special guest Allie B with us today! <3
Also, this is my first time signing up for the open! 35# DB’s do me a big scare, but I’m excited for the community aspect of it all. Also, I’ve convinced my BFF (living in Aspen, CO) to start Crossfit so it’ll be REALLY COOL for us to both do the exact same workout!
That’s going to be so fun to commiserate with your bestie.
And way to push the weight and stay unbroken today!!!
So fun! 7am is a great group!
Alright, I should get off the blog now. Bye!
Love reading the love for the Open! I have a logistical question which was probably answered somewhere along the way but I cannot find it – I generally am at the barn on Saturdays and don’t make it to the gym. Can we do the workouts on Fridays or is it Saturday or bust?
7am this morning, so nice to be back after work travel! Hotel WODs are just not the same.
Press
63×5, 73×5, 78×3, 83×3, 93×1, 98×1
Pressing tends to tweak my neck but maybe the A/R is helping. This felt really good!
WOD
5 rounds + 6 reps (DLs + 3 burpees). I need to get over my phobia of tripping over the bar when things start to get spicy; unfortunately this probably means just practicing these death burpees more often 🙂
Yes, you can do the workouts on Fridays. It’s programmed as Saturday’s workout but normal Friday Rest Day rules apply. Last year I always did the workouts on Friday mornings (and then watched my totals get destroyed by the Saturday ladies, haha).
You have until Monday at 8pm to enter your score. If you ever need to do it as a make up on even a Sunday or Monday morning, you will need to find a judge and you can always ask me!
Thanks for the pro tips and nudge – I will definitely be scaling some (all?) of the things, but signed up – in part for some fun competition and to challenge myself but also to support this crazy awesome community. Having been a member at a few other affiliates over the past 8ish years – I can’t overstate how CFSBK has exceeded every expectation and how lucky I feel to have found this group of people that takes not just fitness but health (in every sense) and community so seriously. Ya’ll are the best.
***looks around room****
Wow… its been awhile. I miss this place. I don’t check the blog as often as when I first stopped training (it used to be an engrained habit) but I still keep up when I see cool things on the Facebook page and always try to share articles about David or CFSBK–I still refer to CFSBK as my gym. I try to tell all my jiujitsu friends about the great community we had at CFSBK that I wish my jiujitsu academy would institute. I wish I could find time and $$$ to get some heavy lifting in. A lot of my current foundation for health, healthy eating, posture, movement that I use in my daily life came from my time at CFSBK. I even thought about another Strength Cycle with Jeremy minus the GOMAD. One day I still have some goats to tackle… that elusive muscle up and a 1000 lb total.
Anyhow, enough with me and my nostalgia….I’m here with a purpose today, and I’m sure one of you will be able to help me.
I have an Erg (which after months or years of looking on craigslist) I secured for a great price. I had only ever used an erg in the cavernous space of CFSBK, so needless to say when I brought this home, I quickly realized there wasnt much space to Row with the mounds of stuff and 2 growing kids, and none of my rooms being longer then 9.5 feet. Ive tried to make it work and begged my wife to keep it around, but alas I’m gonna have to get rid of it…. for now.
So id like to offer a long term loan of the erg to someone who can and will use it. Who will maintain it, and take care of it. I believe the eg has less than 30k meters on it, and can come with a rogue rack to hang it up vertically…. If you are still interested keep reading.
I’d loan it out free of charge as long as you use it and maintain it as needed.
The person/people who take it could keep it for at least 1 yr (probably longer as we dont have any concrete plans to move)
If the person who takes it decides to move from the NYC area, they have to agree to let me know and give it back.
Now…
My preferences/conditions for loaning the erg in order are:
David/CFSBK team: If you guys want another erg for the gym space right now, you guys can definitely take it. Just email me or message me on facebook
Someone who will definitely use it. (You will have to row a 10k in my presence to get approved…kidding…)
Someone who will take care of it. Ergs dont need much maintenance if used and stored well, but Id like for someone who would treat it as their own.
Someone who lives in BK (extra points if you happen to live near me/ and extra extra extra points if Id be able to come use it lol)
Someone who can pick it up themselves from my place in Lefferts Gardens. The day I got this, I broke it down and brought it home in an UBER XL (Chevy Suburban)
Someone who I know from my old days at the gym would also be nice but not mandatory
If no takers for self pick up (or if CFSBK wants it I could drop it off in my car–but we’d have to figure out logistics)
shawnsadjatumwadee a . at gmail
^^ facebook at name above
Uh, I live in Lefferts and I’ll take a loaner erg.
Sending email ASAP.
shawnsadjatumwadee (a)T gmail
looks like it added an extra a above
Hi Shawn!!
Hi Charlie!
SHAWWWNNNNNNN Amazing to see your face pop up on the blog! CFSBK is flush with rowing machines so we’ll pass on this one and let someone else take advantage!! Shawn we have Jiu Jitsu now at CFSBK too!
Hey David,
I think last time I ran into you you were telling me about jiujitsu. I’d love to check out what Callie is doing. I don’t personally know her but she’s connected to some people I know.
Callie’s class schedule would be tough for me to take personally but I’m so happy you guys are offering it. I feel like a lot of crossfitters would enjoy the love movement and problem solving in jiujitsu.
Shawn$! 🙂
Push Press: 95×5, 105×5, 115×3, 125×3, 135×1
Failed a rushed attempt at 140 at the end.
WOD: 8 rounds + 7 reps Rx
JB and I would love to do this as a 10 min AMRAP partner WOD.
Definitely sign up for the Open! The first time I participated in the Open I discovered my secret deadlifting skillz – still crossing my fingers the deadlift/box jump ladder will return one day. And it also makes my data nerd self pretty happy.
Lol ditto- same workout, i’m guessing. I remember my first Open workout ever had snatches and double-unders and it was my first time not counting attempts.
Happy to say I deadlifted some heavy-ish weight today so hopefully am back in action for the Open. I think I should be!
10 AM with Brett.
Push Press: 5×45, 5×95, 5×115, 3×135, 3×145, 1×165. That’s way over what I’ve ever done for a push press, but don’t think I’ve ever done a 1RM.
Metcon- 5 rounds +8 reps @225#. This. Felt. Awful.
Do the Open! The atmosphere in the gym is great, the workouts are super hard but you’ll surprise yourself at what you can accomplish for sure.
I signed up for the Open because watching people do things they never thought they could, especially, ESPECIALLY, seeing that look of surprise after a PR, makes me remember the reason I joined Crossfit, and continue to come back each year.
Also, I started at CFSBK last year in the third week of the open and came to the Friday night lights and knew I found the best place to be for these events! I’m pumped for the Open this year and can’t wait to see some awesome feats of fitness!
7 am with Lauren and Ro
I got to work with Kirby who put the bar up over her head with great form every time and Jaime who claims it’s easier for the to cycle than not, even at heavier weights. 63×5, 73×5, 78×3, 83×3, 93×1 and since we had time 98×1, which I think matches my PR.
WOD with Jen who just approaches everything with a totally chilled out attitude and took my 135# jitters away for the most part. 4 rounds + 6 burpees. I took a lot of time setting up for the lift. I didn’t think I could touch and go at this weight throughout but I did! I also kept putting the little fractionals under the barbell before starting my burpees – lost time being fussy.
I’m registered again this year, 8th year in a row, and I’m probably more excited this year than any before…not sure why but I’m just really looking forward to it. Friday Night Lights is fun, Saturday group classes are fun, Intramurals are fun, the whole thing is fun. Do it – You’ll learn something about yourself through some camaraderie, frustration, and triumph.
*Friday Group, Friday OG, Saturday Group, Saturday OG, and Sunday OG are the times when Open workouts should be done (I highly recommend FNL or SAT GRP because ENERGY)…but coaches will always do their best to accommodate at other times.
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10am class
Ended at 205 on the PP. Shoulders are smoked from last night’s TTBs and Snatches.
Metcon Rx’d
7 Rounds + 3 reps
Time was called as I lay on the floor for that first stinking burpee of the 7th round, but it was not to be.
10am with Brett.
Partnered with Jim, who I’ve been working out with for at least 4, maybe 5 years. Always fun to lift together.
Push Press got up to 165# and felt like I had more in the tank. Now that I can the bar more or less on my shoulders that’s starting to help get my legs into the game. 177 is my top strict press (though I couldn’t do that right now), so I feel like my top push press should be 185# or so.
Did the WOD Rx. 4 R + 3 DLs.
My favorite thing about the open is using it as an opportunity to be competitive with myself and a few others around the gym. I usually approach the workouts trying to do well, but Im not a hugely competitive person but the Open gives me an opportunity to treat CF as sport in it’s purest form. Im happy if I walk away from each workout knowing I prepared for it well and executed it to the best of my abilities that day. Also one and done on each workout!
Cant wait for it!!
Wait. I forgot we stared on the DLs. I might have done just shy of 5 rounds. However, I also forgot to confess that I did only 5 BF burpees in the first round because I thought that was right.
I also forgot to mention that the Bespoke photo of KHarpz and Melo is great. What a duo!
Stoked for the Open! Feel like I’ve been focused on being healthy, safe, and smart in my training all year and I’m excited to test my limits again. Plus the ENERGY in the gym is just electric!!!! Love coaching Saturdays 🙂
5:30pm group with Keith
Push Press:
105×5 / 115×5 / 125×3 / 135×3 / 145F / 145 *PR!
140 was my previous PR. Was stoked to hit 135 for three and knew I should just keep making 10# jumps and go for it. belted. First one was out in front. Second one went up quite smoothly actually… drove my hips like crazy and kept it close. Doing things correctly brings success! Hooray!
WOD: 8 rounds RX’d
Heavy deadlifts are not one of my strengths, so I’m quite happy with this performance! Tried to be quick but steady on burpees from the get-go. Was able to power up and increase pace in my last set, so think I did it right. Any “lost” time here (where others got 8+ rounds!) was just in setting up for my deadlifts and in needing to re-brace a bit in the later sets. Not worth rushing tonight.
Then…
Every :90 for 7 sets:
10 thrusters @ 75# (unbroken)
20 DU’s
done. reeeeeal rough after the other metcon. but I’m happy I didn’t cop out.
rest day tmw!!!!
5:30pm Group Class with coach Viking
Push Press
Kind of all over the place here.
155×5
165×5
185F
175×3
185×1
Metcon
I think 6R+6 Reps as Rx’d
I lost track of rounds mid workout and couldn’t get it together to figure it out.. looking at the heavy hitters I just subtracted a round from people who are fitter than me… I dunno It felt like a lot of rounds
Alright, first blog post! I really love reading the CFSBK blog (seriously look forward to it), but have been hesitant to write because I’m still such a noob. Of course we all have to start somewhere. ¯\_(ツ)_/¯
6:30 group class with David and Lauren
Push Press
45×5, 50×5, 55×3, 55×3, 60×1
Getting up in weight was difficult for push press as this is the most I’ve done here so far. Arms/shoulders definitely need some love (love = more weight).
WOD went much better.
I was 2 burpees shy of 5 rounds in 5 minutes.
Deadlift at 105, which felt good, warmed up with 115. That’s the most I’ve deadlifted to date. It feels good that I know I can go higher, but I’ve been taking it slow so I can get used to the lift and better my form to avoid newbie injury.
Yay! Welcome to the blog! 🙂
Yay Amanda!
6:30pm with DO and Lauren (PM crew oh yeah!!)
Push press up to 205. I was thinking of trying 215 but had a miss on my sets of 3, so went with 205 instead. Amazing watch 245 fly off of Pierre’s shoulders.
Metcon 5r+7 Rx – or was it 6r? Not sure, but prob 5r, lost track… Spent a bit of time setting up each deadlift set, and my burpees are so slow compared to everyone else’s. I need to find a good pace of jump up->jump over->fall down instead of jump up->few steps->jump over->few steps…
Normally I just read the blog but though I’d participate tonight!
Blog is on fire!
Push pressed with Morgan and Erica! But ibviously was pulling the weight off for my turn. However, such strong ladies and so impressive! They def pushed me to stick more weight than I normally would!
Enjoyed the deadlift and burpees!
Good amount of time to keep a good push!
Super excited for the open!
8:30 group
Wow! David persuaded me to got a lot heavier than normal today and cool stuff happened!
Push presses started at 53 and by the end managed 2 at 93 lbs 🙂 tried to hit 1 at 100 but no good. Still nice to have a round number to be aiming for 🙂
For the wod again, David suggested to go a lot heavier than I thought for the deadlifts (105!) and mid way through he suggested I try knee push-up burpees instead of the plank ones I was doing. And it all worked pretty well! Did 5 rounds and some change 🙂
TLDR I’ve been kind of a wimp with my weights. Gotta step it up
HOT DAMN! Go Sarah!