Saturday Metcon
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.
While us CrossFit mortals are just trying to get Muscle-Ups, Coach JB is trying to make them harder
CFSBK Videos
Want more videos from your favorite gym? Check out all this cool stuff we’ve made over the past year or so:
Ask a Coach: Erg Tips & Tricks
Ask a Coach: Single-Arm High Pulls & Kettlebell Swings
Ask a Coach: Basic Ring Support
Ask a Coach: How to Use the Stall Bar
Ask a Coach: GHD How To
Ask a Coach: Sandbag How To
Ask a Coach: Kettlebell Swing Tips
Ask a Coach: TheraBand How To
Squats and Balance
How to Warm Up a Lift
You can always find this and a lot more awesome content, including CrossFit HQ’s Inside CrossFit South Brooklyn series, over on the Articles & Media page.
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Yesterday’s Results Board: Rest Day
How Strenuous Exercise Affects Our Immune System NY Times
5 Reasons to Work Out that Have Nothing To Do With a Bikini Body Breaking Muscle
Dropping into Iron Shore CrossFit @ Grace Bay, Turks & Caicos
Today 7:15am class (!!! yes my marriage is still intact thanks for asking)
9 rounds for time (aka 45min time cap sweat fest AMRAP):
– 7 pull-ups
– 9 thrusters @ 95lbs
– 7 T2B
– 9 burpees
– 9 box jumps 24″
Got through 6r + 27. OMG. It felt like 100F in there, and this was in the early morning class, I can’t imagine what their 10am class feels like. The pull-ups and T2B slowed me down because my hands were on fire and I couldn’t hold on to the bar. A fun sweaty start to the day, now it’s just sitting/napping on the beach.
Yesterday 6pm class
Back Squat 155×9, 205×7, 240×5, 270×3, 285, 305 – felt good, but didn’t want to push for a PR.
Metcon 15′ EMOM
1) 5 pull-ups + 5 push-ups
2) 17 Cal row
3) 5 hang power snatches @ 115lbs
4) rest
– super fun, the rest was barely enough to keep moving. The row was a killer.
“Yes my marriage is still intact thanks for asking” LOLOLOL
Ooh I was just there! Little place, I’m surprised it’s the only one on the island. Enjoy the conch.
Dropped in at CrossFit Athletics in Pittsburgh, which is far less exciting but sounds like a far more comfortable climate to work out in than Turks & Caicos!
Push jerk 3×3 followed by split jerks, 5 singles: 105 for the push jerks, up to 120 on the split jerks with a bit of pressing out going on.
3 RFT with a partner (this was not planned as a partner WOD, but they got a bunch more people than they’re used to having on a Saturday morning so they ran out of boxes!):
24 burpee box jump overs, 20”
48 sit-ups
80 DUs or 2:00 attempts
17:35 Rx, except in the first round when we had major jump rope issues (there weren’t any of the correct length by the time I grabbed one, so I tried my partner’s rope and BROKE it…thank goodness it wasn’t her personal rope) so we both went with timed attempts until the coach got us an intact rope of the correct length. Note to self: bring own jump rope when traveling. It doesn’t take up THAT much space.
At short circuit this morning, I used a regular 16” box for a workout (as opposed to the padded ones) for the first time ever and didn’t wipe out once! #smallgoals
Nice, Ariel!!!
Congrats Ariel!
Heck yes!
10am w/Fox & KVW
WOD: 25:02 scaled to 25# on the db snatches to avoid overdoing it on the shoulder. Sweaty!
StrongFit! Almost ended up doing a fat bar Grace (28 reps at either 100 or 105#) with 1 min on 1 min rest for 3 rounds. Sled/sandbag combo is always fun too (kept the sled at sled+115#, sandbag from 100# to 180#).
Then all the lifting:
Squats: 205×7, 210x7x3
This is the best squats have felt since I started IM training. Maybe all the extra warm up time in StrongFit?
Press: 65x7x4
Dips: 7×3 (superset with press, but sipped the last set to give shoulders a break)
Deadlift: 185×5, 235×3, 275×3, 305×3
Told myself I would find a heavy-ish triple that felt good and walk away, and happy to do just that. Now to build it up.
Great little gym morning.
You’re a beast Kayleigh. Those DL numbers are unreal.
Thursday
A) Back Squat
@2011 7,5,3,7,5,3, rest 3-4 min
215 x 7
230 x 5
240 x 3 belt
220 x 7
235 x 5 belt
245 x 3 belt
B) Strict Pull up
@10×0 7,5,3,7,5,3, rest 3-4 mi
7 @ BW
5 @ +2.5
3 @ +15
7 @ BW
5 @ +5
3 @ +20
C) FT @aer
100ft sled push, +green plate (slow trot) 8 kHSPU
26 cal row
rest 3 min
x4 sets
1. 3:33- HSPU 4,4
2. 3:26- HSPU 4,2,2
3. 3:34- HSPU 4,2F,2
4. 3:33- HSPU 4,2,1,1
Today.
A) Conventional Deadlift
3 clusters at 250 of (20×1 4×2 rest 15 sec between each set) rest 3-5 min
B) Bench press
3 clusters at 115 of (20×1 4×2 rest 15 sec between each set) rest 3-5 min
C) EMOM 24
1. 3-5 BFPU
2. 35 DU
3. 10 cal ski
This was tough! Not a lot of time to get from ski erg to bar. BFPU were hit or miss but practice is practice!
D) 10 min EZ flush- Assault Bike
friday short circuit
3x:
10L/7R sit to bench – feeling good here
12 paused rvrs fly @ 5#
5-5-5 bicep curl thingy @ 15# – hard
100′ SAFC, ea (32kgx2, did the jerry can once and bruise my thigh so badly I”m never doing that again)
EOMOM X 4 (8 min)
100m row sprint
5 burpees
5 DB thruster (35#)
EOMOM X 4 (8 min)
100m row sprint
5 burpees
5 box jump (20″)
rows all in the 1:42-1:48 split range. had a couple rounds where I saw 1:38 which felt rad.
first part was typically :50-:55
second part was :39-:45
SO FUN, except for the very first thrusters which felt like hot garbage
Saturday – SQWATZ!
quick movement flow to warm up and get hips grooving, then
FSQ clusters: 4 sets of (2-2-2-2, :20 rest between). Rest 3 min.
Done @ 155#, generally kept 20×1 tempo.
This was hard but also it feels super awesome to finish 32 reps @ 86% of my 1RM. I am ready to see that number climb.
FRONT RACK HOLDS: 5 sets of :30 on / 1:30 off @ 185#
murdermurdermurder
5 chill sets:
15 wrist extension w/ db
5 push up
3 strict pull up
just feeling out this bicep/elbow stuff that is apparently still lingering…
walk 1.7 miles home with brett and penny!