This Week at CFSBK in Review
1. Murph Day 2018 is THIS MONDAY! So far, 143 CFSBKers have registered to participate in one of our biggest and best community events of the year. Can we get to 160 by the end of the day? Go HERE to sign up for a heat!
2. For the 3rd year in a row, we’ll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury, and/or military sexual trauma as a result of military service post-9/11. The program has graduated over 300 Warrior/canine teams like Edna and Sarge, who are pictured above. 90% of the dogs in the program come from rescue shelters or are owner-surrendered. Because there is no charge for no charge for the workout, nor will it be deducted from your weekly class limit, though we do recommend donating what you would have paid for the class to K9s for Warriors. You can donate here or at the gym on the day of the event!
3. Still on the fence about doing “Murph”? Don’t forget that you can scale it! On Monday, Coach Fox walked us through all the options.
4. So many good things happening at the gym next week! On Saturday, June 2nd, we will host the Iron Maidens Raw Open. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. On Tuesday, CFSBKer and Executive director of Grace Outreach Danae Mcleod talked about why the Stay Strong Scholarship is especially important in helping DACA youth achieve their dreams. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $11,747 raised. Can you help us get there? Help DACA youth by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign here.
5. Register for our upcoming Brazilian Jiu Jitsu Fundamentals class with Coach Callie Brennan! Fundamentals is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground. By the end of the course, you will be at the point where you can walk into a live-sparring Jiu Jitsu class without reservation.
6. “Powerlifting for me has been about doing something for my body that is not about losing weight, getting smaller, or changing an aesthetic. Those things are fine for some people but for me the fact that most if not all fitness is about those goals has been damaging and discouraging to me in my pursuit of health and a strong, capable body. The biggest thing I have taken from Starting Strength (besides several PR’s haha) is that strength is for everyone.” That’s Anise in the most recent installment of our continuing series Humans of Starting Starting Strength. Give it a read!
7. All classes are cancelled next Saturday, June 2nd for Iron Maidens. Come out to the gym to cheer our lifters on!
_____________________
Yesterday’s Results Board: Snatch | NFR Work
Are You a “Type D” Athlete? Relax and Ask for Help NY Times
Here’s What Competing in the CrossFit Games Teaches You About Real Life Self
Saturday’s Programming
Triple Metcon
At 0:00
4 Rounds for Time:
16 Alternating Dumbbell Power Snatches
3 Ring Muscle-Ups or 9 Burpees
6 Minute Cap. Choose a load that challenges you for the Dumbbell Power Snatch.
At 12:00
5 Rounds for Time:
10 Dumbbell Hang Cleans (5 Left, 5 Right)
5 Chest-to-Bar Pull-Ups
6 Minute Cap. Choose a load that challenges you for the Dumbbell Hang Power Cleans. Scale to Jumping Chest-to-Bar Pull-Ups as needed.
At 24:00
5 Rounds for Time:
2 Deadlifts 365/255
6 Strict Handstand Push-Ups
6 Minute Cap. The Deadlift should be heavy for you. Scale to up to 2 AbMats (as long as you get some range of motion) or to Hand Release Push-Ups as needed.
Post times and Rx to comments.
7am w/ Kharpz!
Made a game-time decision to do Thursday’s work instead of Saturday’s as initially planned because heavy deadlifts didn’t really jibe with my strength training this week.
It was really fun to snatch after a few weeks of no oly lifting! Worked up to 72# on the complex.
Then 4 rounds of the NFR: run/30″ box jump (SO FUN, I love box jumps, especially high ones!)/3 wall walks.
9am short circuit
3x
8L, 4R bulgarian split squat w/ 20# DB ea farmer style
8ea theraband circles
5ea pronated/supinated DB BOR (30#x2, 35#)
100′ SA OH carry (45, 50, 55#)
tabata:
jump rope — mostly DU’s, one round of singles in middle to catch my breath.
burpee sprints — avg 3 per round and sometimes a 4th burpee
air sqt/sqt hold — fun! used voodoo band on L leg for second half
box jumps — 24″, stayed on the beat and did 8 per :20
quadruped kb drag — @ 16kg. quads en fuego! holy moly.
nice sweaty one 🙂
8 am with Brett
Oh my! That Saturday work! I thought it looked challenging but doable and maybe even fun. I grabbed a 25# DB and it didn’t feel so heavy; my burpees felt like a pretty good pace and yet….yet….I only made it to 3 rounds (and only just..last burpee happened at the 3-2-1). Both Jen and Jill were in my sight range and they lapped my after round one. I guess I’m just slow. Same thing for the second couplet. 25# wasn’t terribly heavy – I was muscle cleaning a lot of the reps but I just didn’t move them fast. I scaled to 3 chin over the bar and still ended at one round short. On the last set of work I loaded 145 on the bar (thought it was 155). Again, not terribly heavy. I wish had put 165 on. Still, I got time capped on this round as well but decided to finish the HSPUs just to finish one! I worked at least another 30 seconds and ended up kipping the last 2. I accidentally did 9 in the first round so I’ll apply the credit. Also, 2 abmats; I had been down to one but was just spent today. It was dizzying to do 2 heavy DLs and then go upside down. Plus I gave blood late in the day yesterday. This all dashed my plan to stay for short circuit. I’m gonna recover energy for Murph on Monday. (Yikes.)
10 AM with Whit.
Snatches and burpees in 4:30 with 30#.
Cleans and pull-ups (chin over bar) in 4:00- same weight- actually could really envision getting under the db in a way that I’ve never managed to do with the barbell.
Deadlifts (225#) and pushups in 3:00.
Fun partnering with Samir