This video could save your life. Ok, well, maybe not your life… but definitely your hands! Those are also important. In this week’s video, Coach David explains the difference between a tension grip and a compression grip and when we should use each
SATURDAY: CFSBK Potluck in the Park
Celebrate mid-summer with your CFSBK buds. This Saturday, July 21st, we will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, pet some dogs, 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’re approaching 6500 followers on Instagram. Give us a follow to help us get there, and hey, don’t forget to follow us on Facebook, too!
- Want to get better at Olympic lifting? We’ve added 2 additional Next Level Weightlifting Club classes from 12 to 1:30pm on Wednesdays and Fridays.
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I’m So Sick of Your Sloppy Reps Catalyst Athletics
Drink Up! NY Times
Wednesday’s Programming
BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 4
A2) 3-Point Dumbbell Row:
3 x 4
*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, and go heavier than last week. Rest 30 seconds to a minute between movements.
Post loads to comments.
Exposure 7 of 8
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3 Rounds for Time:
400m Run
21 Overhead Kettlebell Swings 24/16kg
This should be a fast one, the intention is to run fast and go unbroken on the Swings if you can. Scale the runs to 270m and the load on the kettlebell as needed to keep your intensity up.
Post time and Rx to comments.
AG
A.
2x
5 wall walks
10 alt cossacks
15 supine leg lifts
B.
Pistol/Ring dip practice
C.
13 min @ aer/MAP 8 pace
350m row
10 alt pistols
5 ring dips
7am
BSQ: 150x4x2
FSQ: 140×4
DB Row: 35#x4eax2, then moved up to 40# for last round.
Metcon: 9:54, Rx.
I really need to work on pushing the pace when I run! I find that if it’s anything more than a quick 270m, I’ll jog the whole thing because that’s what’s comfortable. And I’m probably using the heat as an excuse to do so!
If jogging the runs in a WOD is wrong, I don’t wanna be right.
7am w/ Lauren doing Monday
Swapped in the DB rows since I benched heavy yesterday. 45#x4x3. Fine!
Step-ups: 20#x4x3, 20″ box + yellow plate. Tried the 25s and NOPE.
WOD: 8:16 RX. So sweaty! Did most of the sets of double-unders unbroken…50, 30 and 10 at least. Think I stopped once each in the sets of 40 and 20. Burpees were burpees! Slow-ish and steady.
Yesterday
Bench press
170x3x4
125×20
LTE
3×12
DU/Burpre metcon
6:49 rxd
Don’t tear your hands people!
170x4x3***
Burpee***
😑
7 am doing yesterday’s work with Lauren
This might be more of a confession than a post. I was all over the place today. Another bad warm up pattern had me go from 65 to 88 on the bench. That first set was hard. I really needed my legs! I approached the 2nd with better confidence only to have it knocked out of me by hitting the J hook with the plate. It freaked me out enough that I got up, but went back to the bench for two more. I managed my third set but grazed the hook again. Obviously, I need to assess my set up. Step ups were hard but I went up to 15# on the 20″ box, so that’s progress!
WOD: Tried out my new rope but it’s way too long! Did 1/2 DUA in the first round then went back and forth in terms of 1/2 attemps/twice the singles in the round of 40 (so maybe 10 DUA and then 30 singles – just spazzz) then stuck to singles with wide arms. Ran out of gas and did 9-6 instead of 12-9 burpees in the last two round. I don’t recall my time because there was blinding sweat in my eyes. I know there were two digits before the dots.
heat up, movement through all planes
2x: 12 lateral band walks, :30 ea band psoas march hold
power clean:
up to a moderate single (135#) and then
1 rep every :20 x 10 reps @ 135#
back squat:
(45×6, 95×4, 135×4, 165×3, 175×2)
clusters: 3 x (2-2-2, rest :20), rest 3:00
@ 185# (86% of high bar 1RM)
RFESS:
20-15-15-15-12 @ all at 15# ea hand today. rest :30 between sets.
L side only. voodoo band on thigh 7/10.
more manageable than last week. focused on brace and keeping chest up. tried to stay more calm and breathe better during rest. positive self talk became necessary.
5 min easy echo bike cooldown
3x:
50 ft slow bear crawl 10# plate
:30 ring hang
5e IYT with 2.5# plate
10 T pushups
12x8kg KB arm bars each side
2×12 12kg KB
3×12 8# Powell raise each side
12 pm with Callie, Allie, & Keith
Bench : 95 for 2 sets, 96 for final set
DB step ups: 25# (there was no 22.5 which was my intention for today 20in box +45# plate
— very challenging. 2-3 reps were “cheated” by accidentally stepping up. The rest were a huge challenge, but I’m glad I stuck with it.
Wod: 6:46 rx
Man, I can’t believe how fast Whit and Katie E etc did this! I was feeling the lactic acid coming on and it scared me. I need to get better at sprinting workouts.
Fun!
Strength Cycle realness!
Squat 192.5x5x3. Still moving although it sure FEELS heavy. Happily, I seem to be better at maintaining depth when my body starts to feel alarmed by the weight than I used to be.
Bench 125x5x3. Fine!
Deadlift 245×5. My back and legs were fine, but for some reason I got some soreness in my right trap as I was doing these. Not sure what that’s all about but will keep an eye on it.
7:30 with Keith.
Bench: 95x4x3
Step ups at 25#
Wod In 6:43. Spicy! So many repssss!
A belated congrats to Worm! Loved learning more about her and love taking class with her. She’s so positive, encouraging and we have great conversations.
LBBS: 155x4x2
FSQT: 125x4x2
Row: 45# with a pause at the top
LBBS at this weight was supposed to be me going light today but was more challenging than expected. FSQT was difficult. Kept my elbows up but my torso tipped forward. Have only squatted a few times this cycle so guess I should have expected this. I also felt immediately sore afterwards!
WOD: 9:55 Rx
Runs slow and in the rain which was fun
Swings unbroken. My first time Amer. swings in a WOD in over a year and had ZERO pain!
Took my first SC class in about a year. Scaled everything and was still challenging. My fitness game is weak right now and is only going to get weaker because I’m going away again.
Monday:
Bench: 105x4x3
Step ups: 25#
Bench was harder than expected but made all my reps- even after hitting a J hook on my last set and squirming down the bench while holding the bar so I didn’t break up my last set!
WOD Rx’d in 8:57
Set of 50 DUs unbroken, then the rest in two sets. Hard to get started again after tripping. Burpees were slow on the set of 21 but I sped it up on the rest of the sets. Need to go back to practicing DUs a couple of times per week outside of class.
Sunday:
Was still feeling tired from my trip.
Snatch balance up to 108. Failed 113 twice. Caught it at the bottom the first time and dumped it forward. Too soft in my arms and didn’t maintain tension at the bottom of my second attempt.
NFT:
Did the TGU at 20# DB and focused on polishing up my form because these are not very fluid for me.