Connor M. moves some weight at a recent Starting Strength Program Total. Join us this Sunday at 2:15pm as Coach Jeremy’s Starting Strengthers wrap up their cycle!
This Week at CFSBK in Review
1. More good stuff happening at the gym this weekend: We are hosting a kids’ clothing swap from 2 to 6pm tomorrow. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.
2. 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! Or, even better, stop by Crow Hill to cheer her on!
3. On Tuesday, Amanda M. gave us a report from the 2018 Crow Hill Open weightlifting competition. Here’s a lil snippet: “The first thing that struck me is a that I am a really different person physically. I don’t have any random aches in my back or wrists. Just being strong and healthy makes me feel very fortunate. So much of the last year has been about proving to myself that I don’t need to put a ceiling on how much I can grow.”
4. Our members are up to so much cool stuff. On Wednesday, we told you about some of that stuff. Tell us if you, too, are up to cool stuff, and we’ll post it on the blog for everyone to see!
5. New cycles of our Fundamentals and Level 2 Brazilian jiu jitsu classes start Sunday! There are still a few spots left in each class. Go here for more info and to register.
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Yesterday’s Results Board: Clean | Deadlift, Burpees, Push Presses
Exercise vs. Standing? You Probably Need to Do Both NY Times
How a 4-Time American Ninja Warrior Trains for Victory BarBend
Triple Metcons
At 0:00
For Time:
20 Chest-to-Bar Pull-Ups
30 OHS 95/65
40 Calorie Row
Scale to regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as needed. The Overhead Squats should be light for you and done in 1-3 sets. Push your comfort level on the row.
At 12:00
For Time:
20 Toes-to-Bars
30 Push Presses 95/65
400m Run
Scale to Hanging Leg or Knee Raises as needed. The Push Presses should be light for you and done in 1-3 sets. Run, don’t jog.
At 24:00
For Time:
15 Thrusters 95/65
10 Bar Muscle-Ups
15 Thrusters 95/65
Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, or to 15 Chest-to-Bar Pull-Ups + 15 Burpees.
The gymnastics elements will be done unbroken on the fast end. If scaling the first two workouts, choose an option that allows you to complete sets of 4-5 reps when fresh. Use one barbell with the same load for all three pieces. The bar should be light for all three movements, scale as needed.
Post all three times and Rx to comments.
7am doing Saturday with JB
WOD 1: 5:26 scaled to 10 chin over bar pull ups
WOD 2: 4:30ish scaled to 10 ttb + 10 kipping leg raises
WOD 3: 4:22 scaled to DB thrusters @ 25#, 15 jumping ctb from 12″ + 15 burpees
Oh hello I died a little this morning, specifically 15 push presses into WOD 2. Shoulder started to feel extra special[ly impinged] after that one, so backed off the barbell thrusters for WOD 3. Realized this was day 6 in a row, so it’s no wonder!
Rest day tomorrow at the US Open!!!
Alert, fam! Adidas sale means you can pick up a fancy pair of Leistungs or Adipowers for your weightlifting needs CHEAP CHEAP CHEAP. Go here and use code ADIFF for 30% off.
ahhhh if only I hadn’t just bought a new pair of lifters!
Amanda = GOAT. New lifters wooohooo