Arnold Press / Romanian Deadlift Superset*
A1) Half-Kneeling Single-Arm Arnold Press:
4 x 12-15
A2) Barbell Romanian Deadlift:
4 x 12-15
Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.
*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
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Exposure 2 of 8
Every Minute on the Minute x 21: (7 each)
1) 4 Strict Chest-to-Bar Pull-Ups
2) 8 High Box Jumps
3) 100′ Farmer Carry
For the Pull-Ups, use bands as needed to get your chest to the bar, or sub challenging Chest-to-Rings Ring Rows. For the Box Jumps, use a higher box than normal. For the Farmer Carry, go as heavy as you can without breaking up the 100′.
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The Look, Feel, Perform Better Challenge Winners: 3rd Place
We’re so proud of everyone who recently completed the 2018 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, 3 women and 3 men stood out to us as winners, and we’ll be announcing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 3rd place winners: Lauren M. and Runit C. They’ll each receive a free personal training session.
In general, I was surprised by my relatively pain-free transition to the eating portion of the Challenge. Avoiding bread, chocolate, and ice cream were hard (and sad), but once I got started, it became relatively easy to put those things out of my mind and cut out items like maple syrup in my yogurt, honey in my tea, the half bag of snap pea crisps a night, etc. The two biggest changes I made to my diet were to increase my protein intake (from about 35–45 grams/day to about 80–95 grams/day) and to eat before 6 AM class. I noticed an increase in my energy level overall and especially at 6 AM class. As a result, I started seeing strength/cardio progress pretty soon into the Challenge. Here are some highlights (shoutout to the LFPB Tracker for keeping this all organized!):
Started incorporating full Burpees into workouts. Made my first-ever kick up to the wall. Used a 16 lb wall ball having never used one heavier than 10 lb before. Got the courage up to try a 20-inch Box Jump box right before a workout and discovered I could do them, which meant I did my first-ever workout Rx’d! I did three single Toes-to-Bars, which I had no idea I could do. I did my first few Double-Unders.
It feels silly to list all that out, but also cool to see how much progress I’ve made. I also made progress on my lifts and am looking forward to testing out those weights again in the coming weeks.
My before and after photos show just how much Active Recovery (including Whit’s Yoga for Athlete class!) helped me over these three months. In my before pic, my shoulders are super rounded and tense, and in the after one they are totally settled back. My whole body position looks different. My mom can finally be proud of my posture!
One of the biggest successes of the Challenge for me has been the mental aspect. Making time to sleep, prepare meals, eat meals, relax, and recover, have decreased my overall stress. By making these things a priority, I learned to embrace being someone who likes going to bed early and spend hours planning and cooking throughout the week, instead of feeling guilty for not staying up late like a cool kid or being super social. Having people to talk to about all of this with at the gym and at home (I feel lucky my partner is into all this as well!) has been incredibly helpful.
For me this Challenge was more a fine tuning from last year, which I hope I can sustain for some time. A more controlled approach towards sweets was a huge success. Cooking food (which anyway we do because of kids) was more planned. Cheat days were more like meals and not every/all weekend (like last Challenge). Jackie was 9:23 before and 9:10 after with the same rep scheme. I need to increase my gym time from 3 days a weeks to at least 4 days a week, though my 3 day per week were very consistent.
Congrats, Lauren and Runit! Check back this week for the 2nd and 1st place winners!
News and Notes
- Our MARIO KART 64 practice station will be up all week before the tournament on the big screen on Friday the 13th. Time to brush off the dust and get ready to throw down! Sign up for the tournament on the event page.
- Missing something? You can now check photos of our recent lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!
Yesterday’s Results Board: Clean and Jerk | Run, DB Clean and Jerks, Toes-t0-Bars
All It Takes Is 10 Mindful Minutes TED (video)
Tia-Clair Toomey Wins Gold at 2018 Commonwealth Games BarBend
Congrats Lauren and Runit!
8 AM, which I would normally consider a nice luxury but today I did it because I have late shift at work :/
27.5×10 on the Arnold press (got only 8 reps each in the last round, my shoulders were DONE), 145×10 on the RDLs. Probably should have done the whole 12 at that weight or gone heavier for 10.
EMOM work was super grippy! Pleased with myself for doing the farmer handles for 4 of the 7 rounds (125# in round 4, 115# in the remaining 3 rounds).
As I was walking home I realized I forgot to practice kipping T2B. But then again, my hands look like a war zone and it probably wouldn’t have gone well.
Forearms are going to be SORE tomorrow!
Jaime C says
Huge congrats to Lauren and Runit! Lauren, very cool that you could see your natural posture transform as well! Coach Whit’s yoga classes are the best <3
Allergies are making me crazy, and I felt like I could only give 80% to class today. But I'm glad I went! I got to partner with Kirby, which is always a treat.
Worked up to 125# x10 on the RDL's (limiter was grip!) and 25#x10 on the Arnold Press. I alternated between 20#x12ea and 25#x10ea for each round.
I loved the EMOM work today! I worked up to what I THINK is 30''? It was the box flipped to it's tallest side. It made me feel good. I tried this once before, and failed painfully.
Finally – has anyone been to Crossfit 604, or Crossfit BC in Vancouver? Or recommend any other gyms in Vancouver? Heading there for a week on Wednesday and would love to drop in once or twice while I'm there. Thank you!
Yup, box on its tallest end is 30″. When I looked on the board after class I saw that you and Kirby had both done 30 and I was mad at myself for not doing that too!
Congrats, Lauren and Runit!! Love reading these recaps and hearing about people’s experiences with the LFPB.
7am w/ Lauren and Ro
Had a carb hangover and just felt sluggish and sleepy this morning. Arnold press: 20#x12eax2, then 22.5#x10eax2. RDLs: I think it was 95#x12, 115#x12, 120#x10, 125#x10 . For the EMOM I used the 30″ box and it was super fun! Mix of green KBs, red KBs and the jerry cans for the carries…this killed my grip! My left hand just sort of stopped working at some point. Strict pull-ups were a mix of regular and chin-up grip.
Big thank-you to Christine for meeting me at OG last night to do yesterday’s workout! OG intimidates me and If I hadn’t had a buddy I would have bailed. Worked up to 123 on the complex but failed the push jerk. Jay said my cleans looked good though, so I’ll take that as a win 🙂 WOD in ~15:00 RXed.
Fun partnering with Rachel and Chiara! I feel like I really pushed my pace on the row especially. However, the assault bike is not my friend.
Rest day tomorrow!!
also the more I look at that photo, the more I’m beginning to think it might be my hand…?
Toni Smith says
lol! Should look into hand modeling.
Lorena Fortuna says
Congrats Lauren and Runit!!
Being able to share the experience with others was great!
kate tk says
Congrats you beautiful LFPBers!
OG this morning –
100′ SA OH carry @ 30, 35, 35
:45 plank (hips down!)
8e single leg squat to box
A1- Rear foot elevated split squat
3x6e @ 17.5# – so hard
A2 – Single arm elbow on knee external rotation
3x10e @ 7.5# – also hard, but dig the hardcore/hilarious pose needed to do these
1:00 air runner (arms up & down!)
:30 DU practice – nope
20 alt renegade rows @ 15# – way too much side to side movement on these
100′ sled push
Congrats Lauren and Runit! Great work!!
Busy weekend- here’s what I did.
3 clusters at 245 of (20×1 4×2 rest 15 sec between each set)
rest 3-5 min
Felt great! Even added in a bonus set of 2 because I can’t count under pressure!
3 clusters at 110 of (20×1 4×2 rest 15 sec between each set) rest 3-5 min
I like clusters!
1. 3-5 BFPU
2. 25 DU
3. 8 cal ski
First time doing butterflies since my spectacular fall from the bar back in February. Felt OK. Work in progress.
A) Back Squat
3 x clusters @ 200# (as above)
B) Chin up @10×0
7 @ BW
5 @ +15
3 @ +25 (a bit of a struggle)
7 @ +5
5 @ +15 (4,1) oops
3 @ +20
Overly aggressive on second and third set. Will try again next week.
20 min row @2:10-2:15 split
5 RMU transitions w/dip
100ft SB carry, 80lb
15 wall ball, 14/9
D) 15 mins easy AB
First time on the ring muscle up harness thing and my abs are feeling it today. Happy to be working on these as I have always avoided them and now I can’t.
This was a fun day!
A1) Rear Foot Elevated Split Squat @20×1
35 x 10, 40 x 10 x 2
A2) SA Farmers Carry
B1) Strict Dip @10×1
3 x 10
B2) Single Leg RDL @20×1
40 x 10, 35 x 10 x2
C) 24 min AB @45-55 rpm
6 push ups
9 box jump step down, 24″
D) 15 mins easy AB
Rest day tomorrow.
Congrats Lauren and Runit!
17.5×12, 25×12, 25x10x2
Had to finish the 4th set after class- really confused David!
95×12, 105×12, 115×12, 125×12
Missed this exposure last week so tried to keep RDLs conservative, but I know it’s going to hurt tomorrow after hearing about how sore everyone was last week!
Box Jumps: 24″x2, 30″x5
Farmer Carries: 24kg, 32kgx3, jerry cans x3
C2B: red band, then red + orange, then red +2 orange
David Osorio says
Congrats challenge winnerz!!!!!
RDL: 205x12x4 w/ 4″ Elevation
CTB Pull-ups on Fat Bar
2pood KBs for Farmers
Did Seated box Jumps to 42″
That was tough. Im so tired
David Osorio says
Also. PRd my cold showers. 365 days unbroken
430 group class with Keith
1/2 kneel arnold press: 20×12, 25x12x3
-elbow is hurting on pronation so 4 CTB chin ups for 5 rounds and then 4 single arm ring rows L side for last 2.
-box jumps @ 42″, except for one round @ 36″ … so fun!!!!
-100′ farmer carry @ 32kg each hand
accessory, 3 rounds:
8 glute ham raises (green+blue)
10L, 5R waiter rvrs lunges 12kg
8 hip ext @ 20×1 (added 15#)
12 lateral band walks
Erin Mc says
630 w/ David and Lauren
Press @ 15x12x4 – left side is the limiting factor
RDL 75X10 80x12x3 – will add next week
ALL the bands for CTB – focused on engaging lats
16″ box – prefer the soft plyo box v. wood
Alternated between green and red kb for the carry
These “for quality” WODs have been a great way to ease back in.