From July 17th through August 28th, we’ll be offering an additional CrossFit Preteens (ages 8-12) class at 11am on Tuesdays to help keep your kiddos active over the summer. Go here to read more about our youth programs!
CFSBK Potluck in the Park
Celebrate mid-summer with your CFSBK buds. 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?
We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish, drink, or game to play. Friends, family, and dogs are welcomed, as always. We can’t wait to see you there!
News and Notes
- We’ll be showing today’s World Cup semi-final match between Belgium and France today at 2pm on our big screen at 597. Bring food, beverages, and friends!
- We’re always trying to get better at what we do. If you have a minute, head over to the feedback page and tell us about your experience at the gym!
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Yesterday’s Results Board: Bench Press / Step-Ups | Deadlifts, Handstand Push-Ups
The Expiration Dates on Our Food Could Be Causing a Huge Environmental Problem The Washington Post
Burpees Never Get Old Breaking Muscle
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 6 of 8
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AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups
Scale the dumbbell to be able to complete most rounds unbroken, and sub 2x Singles for dubs, and CTB Pull Ups or Jumping Bar Muscle Ups as needed.
Post round, reps, and Rx to comments.
AG
A.
2x
5 powell raises/side
5 band pass throughs
10 step SA OH walking lunge L/R
B.
Bar muscle up practice
C.
15 min @ aer
1-3 bar muscle ups
130m crossbody carry, AHAP
800m Jog
7am doing Monday with Brett:
Bench: 88x6x2, 93x6x1
DB Step Ups: 15x6eax1, 17.5x6eax2
WOD: Average of 6 rounds, HSPU’s with 2 ab mats.
My best was the second round, I got 6 rounds + 7 DL’s.
“Worst” was the first round, with 5 rounds + 5 HSPU’s.
Felt good on how I paced myself on these! This was a super fun workout.
Ain’t no potluck like a CFSBK potluck…sad I’ll be out of town for it!
Solo accessory work today…
3 rounds:
Single-leg kettlebell RDL 45#x10ea
3-point DB row 40#x6ea
3 rounds:
Banded barbell glute bridge 40#x10
:30ea clamshell hold
3 rounds:
Banded side step x12ea
Dead bugs w/ 25# plate overhead x20
EMOM 20:00
Min 1: 10 push-ups
Min 2: 12 box jumps 24″
Min 3: 15 situps
Min 4: 20 alt lunges
^^don’t think I planned this quite right; didn’t get my heart rate up as much as I’d hoped. Still, felt good to move!
3x:
5 CARs with 1.25# each side
10 hollow flexion with 2.5# in each hand
3 walk out to hollow
3x:
:50 passive bar hang
:75 OH KB hold 12kg each arm
Monday’s workout:
Step-ups: maintaining good positions, 20#, 20in +45# plate 3×6
Bench: 95 6×2, 5×1 failed last rep of last set :/
Wod:
125#, push-ups
1: finished 7 round
2: finished 7 round
3: finished 6, plus 1 DL
4: finished 6, plus 5 DL
I am normally really good at pacing myself correctly. This one was a challenge because I couldn’t predict how deadlifts and pushups were going to break down. First two rounds were definitely not *fast*— kept it smooth and steady, heart rate wasn’t jacked or anything. I think it really was just a breakdown of strength— should I have gone even slower in rounds 1&2, knowing that strength would become a problem?
Hmmm…
Getting hella strong!
Squat 190x5x3
Press 75x5x3
Barbell row 75x10x3
Squat and press feel damn heavy. This was my first time doing BB rows in strength cycle and they felt fine. I think I can stand to add another 5-10# next week.
PS as I was starting my walk home the entire AG class ran by me and Daniel was like “aren’t you glad you’re in strength cycle?” Yes, yes I am. It’s damn hot!
AM:
A) Row
20 min @2:30-2:40 split
rest 5 min
2 sets
Gotta good erg work in the sun! buns hate sitting for that long 40 mins of rowing is tough!
B) 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
Hollow holds are SLIGHTLY better. slightly. and C Fox actually helped me a lot with the shoot throughs. I have a fear of reversing the position. I fear nothing in the gym. But i fear shoot throughs. Its amazing. I feel like my arms are going to fall off and im going to smash my face or something. Idk. Anyway! i did ONE shoot through to the reverse position. and then my heart rate went up and i got nervous and called it quits. lol!
PM:
A)Back Squat
@3012 4-6 reps, 3 sets, rest 2-3 min
195×5, 185x2x6
happy with my efforts here! I wanted to drop and be sure I could get 6. This was a VERY good choice. This was the absolute most work i could have completed today for sure. Learning to be confident with that extra second.
B1)Handstand Walk
@20ft, 3 sets, rest 30s
feeling pretty good! 3×20 unbroken and i feel like i can travel further now! Im not falling at the end
B2)Muscle Up
@4-6 reps, 3 sets, rest 30s
unbroken
do not rip!
1×6
2×5
Sick! Turnover felt slow because i was thinking about whipping the legs back in the kip instead of my stricter version. Some i felt were super easy! but yeah had a good moment with that. Hip explosiveness was shaky today. But still happy with that 6! I really want to try and push all 6 for each set.
B3)Wall Ball
15 reps, 3 sets unbroken, rest 3 min
20# ball
3×15 unbroken felt great today! stronger.
C)4 sets @ very hard effort
10s AB for max cal
rest walk 2:30
still looking for repeatability here. if you fall off by more than 2-3 cal cut it
4/3/3/3
Not bad at all! Definitely need to learn how to drive again and i have a terrible start technique. I dont have a clue how i got 4 in the first round because i felt like i was relearning how to stay connected to the bike and drive better towards the end. I swear its about wear the pedals and handles are sometimes. any tips would be appreciated!
*where
Your workouts are so cool!!!! It’s amazing.
Also, shoot through!?!? Haha!
Got back at 2am from 5 intense days of hiking at Yosemite so taking it easy this week.
Bench: 95x6x3 (dropped 5# from last week because I didn’t hit the 6th rep last week)
Step ups: 20# to a 20″ box. Easy but plenty after all the uphill and stairs from my trip!
WOD:
Russian KBS @24kg instead of DLs because DLs have been hurting my back even when light.
Strict HSPUs to two mats.
Took my time and was still challenging.
Finished 5 rounds plus 6 swings each round.
Was going to go to SC and go light but feeling jet lagged. Plus I’m sick.
Welcome back!!