Coach Katie grinds away on an Assault Bike. Now that we have more air bikes, what do you think about the Assault Bike versus the Rogue Echo Bike? What is your preference? Tell us in the comments!
This Week at CFSBK in Review
1. The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, June 2nd, is one of our most anticipated events of the year. This year, our goal is to raise $40,000 to continue supporting students at Grace Outreach. Right now we’re at $3,283 raised. Can you help us get there? Show some love by donating to your favorite lifter(s) through the 2018 Crowdrise campaign here!
2. Next Saturday, May 5th, CFSBK will host an afternoon of friendly Spikeball de Mayo competition. Haven’t played before? Don’t worry! It’s pretty simple. All are invited! Head over to the event page to learn more about Spikeball and to sign up…
3. On Wednesday we debuted a nifty new site feature: the Exercise Demo Library! This video library lists the primary exercises used in CFSBK’s CrossFit group classes and is accessible under Member Resources (to the right on a desktop computer or at the bottom if you’re on a mobile browser). If you’re new to CrossFit, it can be especially helpful to review the exercises we’ll be using in class each day before getting coached on them in class. And even veteran CrossFitters can use a refresher now and then.
4. “Earlier in my career I didn’t even know what ‘the process’ was, but I knew I didn’t like it. It means working on weaknesses.” That’s Coach Brett writing for our buds at Beyond the Whiteboard. Add “Trusting the Process” to your list of weekend reads!
5. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, April 29th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering.
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Yesterday’s Results Board: Snatch | Thrusters, Row, Burpees
Your Immune System Is In Charge of How Quickly You Age The Outline
Strongman Eddie Hall Sets a New 100 Meter SkiErg World Record BarBend
Saturday’s Programming
For Time:
40-30-20-10
Wall Balls 20/10, 14/9
KB Swings 24/16kg
Box Jumps 24/20″
Alternating Dumbbell Snatches 50/35
Post time and Rx to comments.
Ro-gramming:
Warmup
1-2x
10e paloff presses
10 band pull aparts (step on band/shoulder raise/pull apart)
10 squat press outs
A)
Power Snatch
@1,1,1,1, build to a 1rm, rest 3-5 min between attempts.
115/125/135/140 fail
135 was ugly and it made me laugh out loud. But i got it. High pulled 140 no confidence.. Turnover slower on left
B)
18 min amrap @hard effort
15 box jump step down, 20″
12 S2O, 75
9 TTB
10 rds + 15 Bj + 10 s2o
Held a solid pace for awhile and tried to push at the end
All s2o unbroken. F ya. Rested at top of position was conscious of breathing
T2b: 9/9/ a series of 5/4 or 6/3, then 9 for round 11
Solid effort! Felt calm during this one
C)
10-15 min ez flush
6am with Snickers doing Saturday’s
26:05 Rx. Woof. Missing on the blog but there are also DB snatches included in this. Lots of contemplation on life during the round of 30.
Wall balls 20-20, then 10s
KB Swings 15-15-10, 10s
Box Jumps slow
DB Snatches 10s
Friday WOD: 21:22 Rx
Note that there is a mystery fourth movement that is not in the programming comment. Takes the workout to a whole new level.
I went through the stages of grief with this WOD:
Denial – pretty quickly in the KB swings of 40
Anger – half way through mystery movement round of 40
Bargaining – near the end of the 30s after tripping on a box jump…
Depression – having to break up 20 wall balls into 3 sets.
Acceptance – mid round of 20.
Great group this morning to suffer through it all together.
7am, Thursday’s work with JB!
Snatch complex: worked from 52# to 82#. Moved up in 5# increments and did about two sets of each weight.
WOD: 3:52 Rx. I really loved this one!
My throat still hurts, 2.5 hours later…but still, I loved it.
After introducing Assault Bikes into the programming, all of a sudden I don’t hate rowing anymore. Insane how rowing 30 calories is a breeze, but assault biking 30 calories straight would be my personal hell.
Have a great weekend!
Kayleigh should really shave off the time it took her to get another WB and DB when she lapped me in the round of 30. This was brutal. My only consolation is that I beat roy.