Congrats to Coach Frank, who took home the gold medal in his weight class at last weekend’s USA Weightlifting American Open Series 2! Frank will now begin training to compete in the 89kg weight class at Series 3 in Las Vegas
This Week at CFSBK in Review
1. Come out tonight during Open Gym for our first-ever cornhole tournament. It’s super fun and easy to learn. The games begin at 6:30pm!
2. ALSO, we’ll be showing the final events of the CrossFit Games on our big screen at 597 during Open Gym hours (6 to 8pm) on Sunday night. Predictions for the top 3 women and men?
3. CFSBK’s resident anthropologist Katie H. is shipping out to India and Australia to find out more about their CrossFit cultures. On Monday, she told us about that work and what she hopes to learn overseas. It’s a great read!
4. This is our last Crush Week for the foreseeable future. Some of you will cheer. Some of you will cry. Some of you will cheer and cry. On Tuesday, Coach Fox explained the reasoning behind this decision and told us how CFSBK’s programming will and will not change.
5. Want to get better on the ol’ jump rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts.
6. Our beloved, longtime Pilates teacher KH is leaving to open her own Pilates studio in Manhattan, but that doesn’t mean we’ll stop offering Pilates! Starting August 12th, Pilates will move to Sundays at 12pm and will be coached by Karina S.
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Yesterday’s Results Board: “DT” in a Boat
Poverty Isn’t a Lack of Character; It’s a Lack of Cash TED (video)
Obese to Beast CrossFit Journal (video)
Saturday’s Programming
4 Rounds
AMRAP 5 Minutes:
30 Double-Unders
15 Russian Kettlebell Swings 24/16kg
5 Burpee-Box Jumps 24/20″
Rest 5 minutes between rounds.
Scale Dubs to 60 Singles or 10 attempts as needed to keep moving. The Kettlebell should be be light enough for you to swing all rounds unbroken, and the box height should be totally approachable. Go for it on each round today.
Post rounds, reps, and Rx to comments.
It’s like Saturday is Christmas!
Ha!
Yeah, I might actually do this one instead of Short Circuit. I am feeling mighty sore from Strength Cycle this week but this one seems like one I can take at a chill pace and (dare I say it?) enjoy.
7am w/ Lauren doing Saturday, after much deliberation. Decided I just didn’t want to pick up a barbell today! And I wanted to work out with Kate and Jaime and Cidney 🙂
Stayed pretty consistent with 3 rounds and change for each of the 5:00 AMRAPs. Best score was 3 + 21 double unders, worst was 3 + 10. Sprinted at the end to squeeze in 17 doubles in the last :30ish of the fourth round! This was harder than it looked, but fun!
7am! More fun after convincing Kirby to join Cidney, Kate and I.
I loved this one. Got to work on DU’s (i’m getting more consistent with a single-single-double cadence!), powered through the swings and tried to get through the five burpee box jumps as fast as possible. The number of burpees is just low enough to really sprint through. Felt like I really pushed myself here.
5 min rests went FAST!
Got through slightly over 3 rounds each. “Worst” was 3 rounds + 7 DU’s, best was 3 rounds + 12 DU’s.
7am doing Saturday with Snickers
This was just the workout I needed. Give my hands & shoulders a rest!
WOD: 3+25, 3+15, 3+15, 3+25 scaled to 15+ DUs each round
DUs were OK!! I approached each set trying to just do as many as I could unbroken to start, and if I exceeded 15 great, if I tripped up short I’d keep going until 15. Best unbroken round was for 20. Definitely need to work on pacing so I can stay steady through 20+. I know I sometimes get going TOO fast in an effort to hold on, start stamping instead of jumping, and then I get my heart rate jacked up.
Otherwise KBS unbroken & burpee box jumps smooth & efficient, limiting any extra steps/shuffling. Enjoyed pacing with Kirby even as she was doing double the volume DUs…
Fun to alternate w/Cidney since it made it feel more like a partner workout. And Jaime was there too so it was all just a good fun sweat <3
Thursday workout with Jay.
Thank you for doing this with me, Jay!
DT in a boat: 16:24 ex
Such a great workout…everything was cycled exactly how I wanted. Kept my rows at 2:00. Trying to sustain…katie Harper taught me this in a recent class and it’s incredible how it helps!!
This was a brutal crush week! Ready for week 1 of the new cycle!!