Coaches David and KHarpz showing off those sweet blading skillz. It’s the summer craze that’s sweeping Degraw Street!
This Week at CFSBK in Review
1. A new cycle of Coach Ro’s popular Anti-Gravity Strength class starts Monday, and there are still a few spots left. These classes always sell out, so now’s your chance! Go here to register.
2. We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed here are bring-your-own beverages, food, and friends. Join us today and tomorrow at 2pm for the quarterfinals matches!
3. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPS in a few weeks.
4. Want to get better at Olympic lifting? You’re in luck. Starting tomorrow, we’re offering additional Next Level Weightlifting Club classes at from 12pm to 1pm on Wednesdays and Fridays!
5. Save the date! On Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend a Saturday?
Yesterday’s Results Board: Clean and Jerk | NFT Work
When Meat Eaters Should Choose Plant Based Protein Breaking Muscle
How Feasting Rituals Help Shape Human Civilization Smithsonian
3 Rounds for Time:
50 Russian Kettlebell Swings 24/16
40 Calorie Row
30 Thrusters 75/55
The loading should be light today. Scale Pull-Ups to Banded or Jumping Pull-Ups as needed.
Post time and Rx to comments.
I have two GA(Floor) tickets for Radiohead on Tuesday at MSG. I am out of town and can’t go. Looking for face value. e-mail me at cam284 AT yahoo
Jaime C says
Saturday’s work! Oh boy, this was 50% mental, 50% physical.
Finished in 37:11, RX.
In the middle of the second round, I had to work really hard to stop convincing myself to quit in the middle, or scale to half volume. You could say I hit a wall, especially on the pull-ups. Nothing was moving! I’m honestly just happy to have finished this workout 🙂
-KB swings unbroken first round, 25/25 second round, 25/10/15 third round.
-Rowing happened, slowly but surely. On the third round of the row, I took a break every 10 calories.
-Thrusters 10/10/10 every round with MAJOR breaks in between.
-Pull ups happened, somehow. Tried to keep sets of five, some were broken up into singles and doubles towards the end.
Jaime C says
For people doing this tomorrow – make sure to hydrate (starting right now!)
I definitely felt lightheaded several times throughout this workout.
But also don’t chug too much water in the middle of it like I did, I definitely got stomach cramps towards to the end 😛
8am w/ Brett doing Saturday. DANG!! Not much to say about this other than it’s long, it’s sweaty and you’ll probably want to stop. Just…keep going and remember it will be over eventually.
38:51 RX (well mostly; I had to switch to ring rows for the last 11 pull-ups of the 3rd round because my hand ripped. First rip in maybe a year?! My DIY tape wraps are no match for these swamp-like conditions). Great coaching from Brett on pacing and breaking things up early and often. Tried not to get psyched out with JB on one side of me and Morgan on the other, absolutely kicking ALL the ass 🙂
Forgot to post about my STRENGTH yesterday:
LBBS 140x5x3. Jeremy said my knee position is getting better; yay! Single-leg accessory work (…and Strength Cycle) for the win.
Deadlift 160×5 w/ deficit
WOD: 28:44 Rx – Woof.
KB: Unbroken, 2 sets, 3 sets
Row: Started 900-1000, second two between 800-900. Heat just had me beat; definitely the one area I could have pushed much more.
Thrusters: 20-10, 13-10-7, 12-8-6-4 (accidentally dropped after 8 and I have mentally cannot handle a larger last set)
Pull-ups: Who knows. They happened. I think started with a set of 8. Definitely ended with a single.
Allie B says
Go-sign how terrible Saturday’s wod is! In a good way!
50ft slow bear crawl w 10# plate
10 iyt standing with 2.5# plate
10 t pushups
3 sets for each:
A)12 KB arm bars (my favorite), 8kg Bell
B) Powell raises 10x 7.5# each arm
This stuff feels great.
KB swings: 20/20/10, 35/15, unbroken
Row: I’d say ~30 calories per round were 1 stroke/pull. It takes SO. MUCH. EFFORT. to get a strong pull. I feel like my technique is getting better— but I can’t possibly imagine going any faster and getting the same power with each pull. I guess I see a pathway to improving though, which I never have before. Obviously it includes a lot of practice though… :/
Thrusters: 20# DBs. Even though these were light, they were still super hard. 12/10/8, 12/10/8, 15/8/7–> intended to do 15/15 but lost my mental strength.
Ring rows elevated to a…12” step stool? HARD. 6/4/6/4, then 4/4/4/4/2/2 for the last two rounds.
This workout turned out to be very, very challenging. Felt nauseated multiple times. I felt like I paced myself right… it was just hard. Honestly, it really took me by surprise! BUT! I felt so awesome when it was done 🙂 And I had an English muffin with jelly on it that was sooooo good— just following Coach brett’s order to eat some sugar ;P Yay!
Tomorrow’s workout does NOT look like it plays well with Strength Cycle, at least not 3 days a week of it. Short Circuit it is!
Really wanted to love this workout, as I usually adore a chipper, but this was a doozie in the heat. I too felt nauseous pretty much from the 2nd round till the end :/
Modified a bit-
50 swings, 16kg
30 Cals, finished all in about 2:30
20 thrusters at 55#
10 kip pull ups
out of town for a few days- anyone have a good CF they love in hermosa beach area? thanks!