Bench Press / Dumbbell Front Rack Step-Ups Superset*
A1) Barbell Bench Press:
3 x 10
A2) Dumbbell Front Rack Step-Ups:
3 x 10
Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.
*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.
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Exposure 2 of 8
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Every 4 Minutes for 5 Rounds:
7e Alternating Dumbbell Power Snatches 50/35
7 Toes-to-Bars
7 Calorie Row
Score times for each round. Aim to start “too slow” and go a little faster with each round. If the Open Rx on the dumbbell is light for you, scale up to roughly 1/3 of bodyweight. Sub Hanging Leg or Knee Raises for Toes-t0-Bars as needed.
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Cam can’t get enough Deadlifts!
Support Cam C. at Pull for Pride!
It’s LGBT Pride Month, and Cam C. will be competing in the Pull for Pride this Saturday, June 16th at CrossFit Crow Hill! The Pull for Pride is a Deadlift-only event benefiting the Ali Forney Center, whose mission is to protect LGBTQ youths from the harms of homelessness and empower them with the tools needed to live independently.
Go here to sponsor Cam!
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Yesterday’s Results Board: Snatch | Burpees, Wall Balls
Sympathetic Vs Parasympathetic: Why Every Athlete Needs to Know the Difference BarBend
Decoding Cardio & Fixing Your Engine Athlete Daily
7 AM w/Snickers and Ro
87.5 on the bench press, which was somehow easier than 85 was last week. I guess I just needed to get used to benching again after a long time off. Will probably bump up to 95 next week for 8s. I did stick with the slow 3-0-X-1 tempo for these.
Since we were released this week from the strict 3 seconds down, I definitely did not do that on the step ups, although I tried to keep it as slow as possible. Last week I couldn’t even maintain a tempo that slow with bodyweight only! This time I went with 10s and maybe more like a 2 count down and it was still pretty hard.
Best round was 1:31 (last) and slowest was 1:42 (first) on the WOD, with kipping HLR and 35# DB. I feel like the kip rhythm was there and I just needed a little more kick to get my toes all the way to the bar.
STRENGTH!
LBBS: 150x3x3. Felt pretty great today.
Bench: 100x3x3
Deadlift: 200×3. A few weeks ago I did 195×3 (or maybe it was x5, can’t remember) and it was SO HARD. Today, 200×3 felt smooth and almost…easy? Strength cycle WORKS, y’all.
Think I’m going to do group class tomorrow–I miss toes-to-bar!
Love your strength cycle updates, Kirby! 😍💪🏼
Took a week off to recover from Iron Maidens. I was surprised at how much it took out of me, both physically and emotionally this time.
Back at it today with some new goals and new things to work on.
A1)
Lateral handstand walk against wall
@10ft L/R
3 sets
A2)
Handstand Kick Up
@3-4 reps
3 x 4
B)
Ring Thing Muscle up Transitions @4-6 reps,
2-3 sets rest 2-3 min
no dip on this/just transition
3 x 6
C)
Chest to Bar Pull-Up @2-4 reps,
2-3 sets, rest 2-3 min
4 x 4… miscounted.
3 steps forward 2 steps back with these, it feels like 😩
D)
Close Grip Bench Press @2010
5,5,5 rest 20 sec between each 5
3-4 sets, rest 2-3 min between sets
add weight each set
95 x 5,5,5
105 x 5,5,5
110 x 5,5,3 oops- misjudged how fatigued I would get and failed the 4th rep here. Still, that’s a lot of volume.
E)
30 min@aer
1000m row
100ft quadruped bear crawl
14 alt lateral box step overs
3 rounds plus 840m
My lack of coordination was very evident here. Couldn’t for the life of me figure out how to move opposite leg and hand at the same time on the bear crawl in the first round but got there on the second round- when I counted the steps in my head it helped! And took it slowly.
“Couldn’t for the life of me figure out how to move opposite leg and hand at the same time on the bear crawl”
GURL. Right there with you.
4:30 with KVW
Bench: 65×10, 70x10x2
Step ups: 15x10x3
Benching is one of the only things that still hurts my shoulder, and just on the descent!
WOD: slowest 1:38 (first), fastest 1:20 (last) @ 35# and kipping leg raises.
I only have 3-4 ttb that I can string together so stuck to leg raises & getting toes as high as possible. Row was ok! Kept the damper low and tried to just push like hell through my heels. Got faster each round, so happy to have followed instructions for once.
Getting better at dumbbell snatches!
Bench: 73x10x3, pretty easy with no tempo.
Step Ups: 10# 10×3
WOD: DB Snatch 30# (scared of my shoulder, but can move to 35# next time), GHDs, Row
1:44, 1:37, 1:35, 1:35, 1:30
My rowing is…getting…better!??!?!?!??!?!
Love the “fixing your engine” article. I’m very interested in getting faster at running. I always run a turkey trot, and I’d like to improve my 5k time this year.
Been running 2 miles slow and steady 3-4 times a week as a wakeup/meditation exercise before work. Been amazing! But I am not getting get any faster.
Would anyone be interested in a little aerobic capacity track club this summer? I have 6 weeks off starting friday and would love to do some sprint stuff around a track somewhere in BK during the day a few times a week. Much more fun to plan and do workouts with other folks…
Hit me up if you’re interested!
^ On the subject of running, shout-out to CF for helping me sprint 7 long blocks to catch the bus in traffic just now without getting winded! If I tried last year, I would have just gotten a ticket for littering the sidewalk with my dead body ☠️.
Bench Press
135×10
145×10
150×7 :/
105×20
FRACKSU
20s to 24” box
Did OH walking DB lunges last week so started light
Metcon as RXd
1:42
1:35
1:31
1:33
1:33
A)Strict Press
@2011 6-8 reps, 2-3 sets, rest 1-2 min
3×6 @ 85#, very challenging!
B1)Strict Dip
@2011 6-8 reps, 2-3 sets, rest 1 min
3×8, better than last week, sans bachelorette hangover
B2)Dumbbell Row
@2011 6-8 reps, 2-3 sets, rest 1 min
3×8 @ 55#
Up 5# and it felt fine. Fuq yea! I love this exercise
C1) Handstand Walk
20ft unbroken, 3-4 sets
4×20. Better this week. Still can’t breathe upside down though
C2)Toes to Bar
15 unbroken reps, 3-4 sets
4×15
Still solid! Have a little room left for unbroken but not too much if I’m doing 4 sets.
C3)Conventional Deadlift
195lb, 15 reps, 3-4 sets, drop from the top and reset, rest 4 min
4×15
Hard by the last round. Slower splits today had trouble waking up after my massive sleepfest.
Splits per round: 2:08/2:12/1:56/2:20
D)30 min @aer
30 cal AB
12 dual KB cleans, 16kg
20 hollow rocks
4 rounds + 26 cal bike
This went well. Felt really in control and I don’t know if I’ve ever done dual KB cleans before but they worked out!
Splits: 6:33/6:32/6:36/6:13
HR didn’t record in my app but the bike said I ranged from 130-149. Think I did it right given the splits! Pushed a little harder toward the end cause the bike was reading my HR was lower