CFSBK rings and gymnastics coach Ken H. getting his climb on in Rumney, NH
This Week at CFSBK in Review
1. We’re running on a slightly modified schedule this weekend as we host a Barbell Medicine seminar at 597. Go to our Schedule page to see what’s happening.
2. Check out fresh photo sets from the Prospect Park potluck and Sunday’s Brazilian Jiu Jitsu class with Coach Callie!
3. We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!
4. SAVE THE DATE: We’re hosting a cornhole tournament on Friday, August 3rd at 6:30pm.
5. Missing a prized (or even not-so-prized) possession? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a few weeks.
6. Coach David tattooed his neck for this video, so now you have to watch it. It’s a cool tip that will make your Front Rack position a little more comfortable!
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Yesterday’s Results Board: Clean and Jerk | Farmer Carry, Run
The Art of Chopping Wood The Players’ Tribune (video)
How to Watch the 2018 CrossFit Games BarBend
Saturday’s Programming
Partner WOD
In teams of 2 with one partner working at a time, alternate full rounds of:
AMRAP 6 Minutes:
8 Power Cleans 115/80
8 Wall Balls 20/10, 14/9
Rest 4 minutes, then…
AMRAP 8 Minutes:
4 Power Cleans 165/115
8 Wall Balls 20/10, 14/9
Rest 4 minutes, then…
AMRAP 10 Minutes:
2 Power Cleans 205/135
8 Wall Balls 20/10, 14/9
The Power Cleans should begin on the light side and get progressively heavier through each workout, ending with a load that’s heavy for you. Scale the prescribed loads as needed.
Post rounds, reps, Rx, and partner to comments.
10am solo sesh w/Brett!
Warm up to practice bracing in catch + get shoulders ready
2x
2 kb front rack squat @ 2-2-2-2 – 5 @ 12kg ea
db press @ 3011 (I think?) – 5 @ 15# ea
C&J: 63, 83, 93×2 (w/1 push jerk, 1 split jerk), 103×2, 113×2, 123, 133*, 138FFF
We went way over time but it was super fun & so informative! Doing a push jerk + split jerk in the lighter weights was really helpful to drilling the drop/push under the bar on the split jerk. Jerks were pretty OK as they got heavier. 133# was a little wobbly/crossfit-y in my left elbow but Brett said it counted – believe that’s a 10# PR. Failed to stand 138# up 3x which especially sucks because I was feeling the jerks & think I coulda made it – grow leggies grow!
1 RND NFT
135m SA carry @ 20kg – gripppppp
800m run – slow
133! NICE!!!!!
1) nice job on 133!
2) I cannot stop laughing at “I was feeling the jerks”, yes, I know, I’m twelve.
7am doing Saturday with JB!
Holy moly this was many, many cleans. Did the partner WOD as a threesome with two lovely guys whose names I have forgotten #partnerfail – scaled to Option B which was 73/93/113. We had some whiteboard challenges and I’m not sure exactly how many rounds we got through. Weight was appropriate, I was even able to cycle the 2 reps for a few rounds – 113 was my power clean PR until like… 3 months ago? So definite progress.
Overall a super fun and challenging workout! Even if I’m terrible with names I really love the longer Saturday partner WODs. Thanks for being generally awesome, CFSBK <3
Noon class doing Saturday with Brett (ft. very helpful cues from Whit)
Quick shoutout to our coaches, who have on many occasions walked over and given me super helpful cues even while not teaching that class, or teaching a class at all. You guys are always going above and beyond and your commitment and love for the sport AND the members totally shows, all the time 🙂
So glad I chose option B (73/93/113) instead of Rx’d. This was PLENTY difficult for me!! Partnered with Jessica, and we did:
R1: 7R + 8 power cleans
R2: 11R + 4 power cleans and 3 WB
R3: 13R + 2 power cleans
First two rounds I managed all of them unbroken, but when it got to the heavy doubles I split them up. Probably took too much rest in between the two on occasion! 😛
Another PM strength session!
LBBS 160x5x3. Really thought the last few reps of that third set weren’t gonna happen, but thanks to Jeremy’s great cues (and moral support) I made it!! Though barely—I was seeing stars afterwards. Still, I used to struggle with singles at this weight!
Press 65x5x3. Think these are getting a little better.
Deficit deadlift 185×5. Fine, but by then I was SPENT!