Rope Climb
Not for Time:
130m Jog
2 Wall Walks or 10 Wall-Facing Shoulder Taps
1 Rope Climb
Post work to comments.
_____________________
In teams of 2, with one partner working at a time…
AMRAP 20 Minutes:
20 Wall Balls 20/10, 14/9
30 Russian Kettlebell Swings 24/16kg
20 Burpees
Break up the reps however desired: full rounds, full sets of each movement, or break up the reps for each movement.
Post rounds, reps, and Rx to comments.
We’ve added another Short Circuit class on Saturday mornings at 10am. That’s more fitness than you can shake a PVC at! | Photo by Thomas H.
Open Link Round Up!
Coach Whit’s post-Open reflections from this week give us a nice opportunity to revisit all the cool content we brought you throughout the Open. In case you missed any of it, here’s the good stuff:
Open Diary 18.1 Brett Ferguson
Should I Redo an Open Workout? Chris Fox
Jay-Star’s Guide to the Open: Bad Rep-utation Jay Reingold
Open Diary 18.2 Brett Ferguson
Jay-Star’s Guide to the Open: AARGH Jay Reingold
Open Diary 18.3 Brett Ferguson
18.3 By the Numbers Robert Coombs
Open Diary 18.4 Brett Ferguson
450,455 Pounds Thrusted Robert Coombs
Individual Open Leaderboard: Final Results
Open Diary 18.5 Brett Ferguson
The Long Haul: What I Learned from My 6th Year in the Open, Part I Whitney Hubbard
The Long Haul, Part II Whitney Hubbard
There are also tons of great photos by CFSBK photographers over on our Flickr account. Enjoy!
_____________________
Yesterday’s Results Board: Rest Day
The Simplest Way to Be Healthier Right Now Valet
Lift Weights If You Want to Live The Outline
Finishing up week 2 of test week:
Warmup:
1-2x
50ft OH carry L/R
8e powell raise
10 band goodmornings
A1) Power Clean
warm up and take 8 min to build to a 1rm
rest 2 min then A2
125/145/155/165/175/185/190(F)/190 (5# below all time best)
My technique is so bad right now. So much starfish and knee valgus as it gets heavy. And I have little trex arms in my catch. Had video and it was juuuusst above parallel! Phew
A2) Power Clean
8 min max reps @90% of A1
35 reps at 170#
Very happy with this! Didn’t feel too wiped out. Just lifted as soon as I felt like I could. Technique was better when I focused on letting go of bar sooner and getting under. Still not great though. This is the best this test has ever gone for me. When I did this exact same weight in October of 2016 I had 17 fails at 170…not today! Lol! Dude the thing that blows my mind though is that I couldn’t clean 170 ONCE in 18.2a (hit 167) And I just did it 35 times. I’m mindblown. Needz performance diagnosis
B) 10-15 min ez flush
This is how basically every rope climb goes for me:
1. Shit! I have forgotten how to climb a rope!
2. Comically bad attempts, including shrieking. (Today Lady Fox was like “what just happened in your brain?” 😆)
3. I remember how to climb a rope at the very end of the session.
LOL. Clearly this is not a skill I’ll ever learn without very consistent practice. It’s lower on my list than T2B and HSPU at this point, so I’m okay with knowing it may be years before I ever get around to it.
WOD: 7 rounds + 27 reps Rx with Jen. Kept a nice consistent pace throughout and did not let myself get distracted by kettlebell machine Lady Fox standing right next to me.
9am Short Circuit
Partnered with Jay for all the burpees and kettlebell swings. I <3 short circuit, so much fun.
10am group class
Did a couple of rope climbs, just enough to get a fantastic rope burn (my knee sleeve trick didn't solve it). Partnered with Sunil for the metcon: 7rd + 66 (4reps shy of 8). This felt great, in particular compared to last Sunday's partner metcon and that these are movements that I'm slow at – my KB swing takes a long time, in the last round I was actively pulling the bell down.
11am AR with DO, including a nice chunk outdoors – DO please don't give up your Sat AR!
All in all felt really good today – one week of being back to regular routine and healthy eating really made a difference!
FSQ clusters
(wu: 45×8, 95×5, 115×4, 135×3, 145×1)
4 clusters of 3-2-2 / :20 between sets / 3:00 between clusters / @ 150#
When I did my first set of 3, I thought there was no way I’d get through the whole thing… but lo and behold as I got more warmed up things improved. that being said, my legs/butt felt DEAD still from doing lunges on thursday and my stress cup has been much more full this week … I felt it today as perceived extra gravity.
4x: :30 front rack standing hold / 1:30 rest @ 185#
still murder
3x:
8 split stance good morning, L only @ 45#
10L, 5R box hammy curl with contralateral hip flexion
12 ea SA DB Ext Rot @ 30×1 @ 10# — progress
walked home in the sunshine with Penny
Warm-up
3x
5ea bent knee eccentric ankle dorsiflexion
5ea straight knee eccentric ankle dorsiflexion
5ea lateral box step up 24
30s bottom of squat hold 16kg
3x
30s Sleeper stretch
8ea Dumbbell external rotation 15#
8ea powell raise 12.5#
2x
10 band goodmornings
10 alt plank walkups
5 strict ttb
Yeah I was warming up for about an hour but I had time today and this stuff is good for me!
A) Conventional Deadlift
5 clusters at 245 of (20×1 4×2 rest 15 sec between each set) rest 3-5 min
B) Bench press
5 clusters at 110 of (20×1 4×2 rest 15 sec between each set) rest 3-5 min
C) EMOM 24
1. 3-5 BFPU
2. 25 DU
3. 8 cal ski
Butterfly pull-ups were a bit discombobulated today.
D)15 min EZ flush- row/AB
Walked over to Francine and Joey’s fish store, Shipwreck with Maisie and stocked up. Can’t wait for dinner. What a glorious day!
OG!
Cleans- worked up to 133 which is about 96%. Not cute on that top weight.
Did the Thursday amrap RX and finished right around 4:15. Someone reset the clock when I was doing double unders and I threw a mini pity party for myself.
Then did 3x:
15 sit-ups
12 Russian twists
10 leg raise
5 each side windmill
Then I went to buy tons of plants for yard! Pretending it’s spring…