Lots of big milestones at the gym lately! Let’s see what we have here… Nick P. got 2 rounds of 3 strict Muscle-Ups, Jaime C. Squatted 205 lb, Mari got her first Chin-Ups, and Stella got 8 consecutive Kipping Pull-Ups. Don’t forget to write your goals and accomplishments for July and August on the board near the bathrooms at 597!
Sign Up for Anti-Gravity Strength
Looking to join that Accomplishments board? Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Schedule
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
4th of July Schedule
We’ll be running on a modified schedule tomorrow. Here’s what you can expect:
11am Fit 55+
11am Diapers & Dumbbells
Lose the Belt. Some of the Time. Catalyst Athletics
Fantasy CrossFit Is Back for 2018 BarBend
Wednesday’s Programming
BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 6
A2) 3-Point Dumbbell Row:
3 x 6
*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 5 of 8
_____________________
3 Rounds for Time:
15 Burpee-Box Jumps 24/20
15 Toes to Bars
Post time and Rx to comments.
6
AG
A.
2-3 sets
20 single unders
6 hanging knee raises/knees to elbow
5e lateral box step ups
B.
Double under Practice
C.
10 min @aerobic pace
130m run
20 step walking lunge
25 double unders
rest 5 min
2 sets
Hi Folks,
The New AGS dates are from July 10th to September 1st. Sorry about the confusion.
Thanks!
Ha, I forgot I got 8 in a row! Thanks for the reminder.
Cannot wait for Starting Strength tonight!
Solo accessory day!
x3:
DB front rack step-ups 15#x8ea, 20″ box. At least TRIED to stay loyal to the slower descent 😉
3-pt DB row, 35#x8ea
x3:
Banded side step x12ea
Banded clamshell hold :30ea
x3:
SA waiter squat 20#x8ea, 21×1 tempo
Banded dead bug x8-10ea. First time doing these so increased the resistance of the band with each set
Then 10 rounds total of tabata burpees + situps
Hope you had a great bday, Kirby!
thank you!! <3 xx
Mondays class
Was only able to do the Bench and step up portion.
Bench:
125 x 6
130 x 6
130 x 6
30# for the step ups!
Man those step ups get ya!
Did you 30 second sprints on the assault bike. Tough! miss the rower though!
Did some strict handstand push ups! So frustrating! I want to get rid of the ab mat already! Why does everything take time and practice?! *sigh*
3x:
5 CARs each side 1.25#
:30 FLR on rings
10 hollow flexions with 2.5#
3x
:40 dead hang
:60 each KB OH hold 12kg
Monday:
Bench 88×6, 93x6x2 last rep was a challenge of second set
Sprints 122-129 (last round)
:/ tried my best, felt like my technique was good. Got some good tips from Keith to finish my pull, and tips from a workout buddy to keep eyes up and let thumbs touch chest instead of rotating my wrist (that was the last round, which was my best)
LBBS: 195 x 6 x 2
FSQ: 155 x 6
Row: 40 x 6, 45 x 6 x 2
WOD: 10:10 Rx. Heat really got to me today.
Accessory:
5 rounds: 1 min on the bike relaxed pace (~45RPM), 12 push ups (unbroken)
Monday…
Bench: 105 x 6 x 3. Barely squeaked these out. Felt weak today.
Step ups: 35# x 6e x 3 to 20in + 45# plate. Upped the box height, but kept the weight the same as last week.
Accessory:
EMOM x 10: 1 strict pull-up with weighted vest (2 on first round, testing out capacity)
E90sec x 10: 3 kipping pull-ups (took until the 3rd try to get the rhythm)
Oh, and row row rowing…
142, 146, 150, 150, 151, 152, 157, 156, 145, 147
Held back a but in the beginning to try to be more consistent. Went more so all in in 7th and 8th; thus last two fell apart.
Strength with allllll the ladies! <3
Squat 175x5x3
Bench 115x5x3
Deadlift 225×5
All felt surprisingly heavy. I guess it's been a while since I lifted in sauna-like conditions! But everything moved well. So glad to be back in Strength Cycle!
AM Sesh:
A) assault bike in the sun!!! 15 min x 2 sets, 2 min rest
203 cal total. felt good to sweat
B) A) 4 rounds:
10m Reverse Bear Crawl Plate drag
5 each Lateral Ball Throws*
:30 Perfect Hollow Hold (bend knees as necessary)
10 Parallette Shoot Throughs
I love this core and cardio combo in the AM. damn i feel good when im done!
PM sesh:
A1)Strict Handstand Push-up
@10 reps, 2-3 sets, rest 30s
whoops! saw this was the same as last week and thought i read the wrong week. progressed myself on accident
3×11, getting tough!
A2)Chest to Bar Pull-Up
@ 10-12 reps, 2-3 sets, rest 3 min
3×13, same deal as above. plenty of room here
B)Back Squat
@3010 3,3,3, 2-3 sets, rest 2-3 min
205×3, 215×3, 225 (failed first rep)
UGHHHH, felt heavy from the beginnig. pretty frustrated by how this went. Im sure its fine i just get frustrated when I fail this number. the extra second really keeps me from pushing the weight. kind of bummed but im sure its no biggie. three seconds is rough. I want to hit a heavy squat and feel good about it instead of nervous! one day.
C)20 min @aer
1200m ski
3 wall walks
130m farmers carry, 32kg/hand
rest 5 min
2 sets
right on the money!
set 1: 1 round + 152 feet
set 2: 1 round + 150 feet
avg: 117/max: 161
Feel like i knew how to handle this one since i did almost same thing with different time settings. Im going to be a carrying machine!