Today is a scheduled rest/recovery day, but don’t worry! We are still open, of course, and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). We recently explained why we program Rest Days twice a week and how you can get the most of of them.
Team Shred Zeppelin (Sarah C. and Coach KHarpz) shredding the Synchro AMRAP on Sunday. Check out more killer Subway Series photos by Robert C. and Thomas H.! | Photo by Robert C.
Last Chance to Register for Rings with Coach Ken!
Join guest gymnastics Coach Ken Haller as he takes you through 5 weeks of gymnastics strength training! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Class starts this Thursday, September 13th, so register now!
Each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (Muscle-Ups, Levers, etc.), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on over the 5 weeks. Students can then focus on that goal outside of class.
Class Outline:
Rings
Support
Inverted Hangs
Back Levers
Muscle-Ups
Ring Routine
Balance
Headstand
Handstand
Mobility
When: 5 Thursdays from 7:30pm to 9:00pm (9/13, 9/20, 9/27, 10/4, 10/11 )
Cost: $120 for 5 weeks
Buy-in: Previously attended rings class or 1 Pull-Up for women or 3 for gents
More About Ken
Ken Haller was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
News and Notes
- In case you missed it, registration for Fight Gone Bad 2018—one of our biggest and best community events of the year—opened yesterday! As always, it will be a day full of killer costumes, team competition, and fundraising for Brooklyn Community Foundation. Go HERE to sign up.
- Missing something? Maybe a water bottle, lifters, or a jump rope? 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 couple of weeks.
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Yesterday’s Results Board: Press / Deadlift | Jog, Rope Climbs, Push-Ups
Rescuing Youth Fitness Breaking Muscle
Things I Learned from My First Powerlifting Meet Starting Strength
Wednesday’s Programming
Back Squat
Fitness
3 x 5 LP
Heavier than last week.
Performance
85% x 1, 85% x Max Reps (more than Week 3)
Warm up, then perform one single at 85% (of 1RM), followed by a max rep set at the same load. Use spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.
Post loads to comments.
Exposure 6 of 8
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For Time:
15-9-6
Power Cleans 135/95
Push Jerks 135/95
The loading is “Grace” weight, which is intended to be on the light side of medium. Use a weight you can throw around a bit, cycling in sets of at least 6 reps when fresh.
Post time and Rx to comments.
AG
A.
3 rounds – NFT:
10 band pulls
100m OH carry – heavy
45s FLR
2 min bike, ski, row or run – EASY
B. Handstand Walk Practice
C. Sustained pace:
50 cal row/bike/ski
30ft HS walk – 6 wall walks
20 box jump overs, 24/20
40 cal row/bike/ski
20ft HS walk – 5 wall walks
20 box jump overs
30 cal row/bike/ski
10ft HS walk – 4 wall walks
10 box jump overs
20 min cap
7 AM squatz 195x5x3. If there’s only one squat exposure a week, of course I’m going to pick volume 🙂
WOD 4:50 Rx. Between that and the cash out I have some lingering soreness in my right front shoulder, an area that’s been a little problematic in the last couple of months. Urgh. Have booked my first massage w/Leah for next week and I can’t wait to have her go to town on me!
7am w/ Jess doing Wed
LBBS at 85%: 160×1, 160×7. Few squirrelly reps in the rep-out where I knew I wasn’t hitting full depth (as confirmed by Jess). Got some great coaching for next time! It was a treat to be rack mates with Stella, whose squats were flawlessly executed.
WOD in 5:24 with 73# on the bar. Wanted to do this at 83 but when even 63 felt heavy, I knew that wasn’t the right move. Maybe on a day when I’m fresh, but I’m still feeling beat up from Sunday!
Time for a rest day, and a few days of work travel…if anyone wants to join me for Thursday’s workout at Friday PM open gym, let me know!
Subway Series was fantastic: fun day, excellent partner (thanks again Morit), and lots of silly faces caught on camera. Bummed that I have to work the weekend of FGB.
Did NLWL last night to move a bit and get in the presses, then made up a bunch of fitness this morning by doing Wednesday’s programming and hanging around a bit after.
Press: 80 x 4 x 4. Last one was always a fight.
LBBS: 230 x 1, 230 x 5. Missed the last time we did 85%, so this felt sufficient.
WOD: 3:52 Rx.
PC: 14-1, 6-2-1, 5-1
PJ: 10-5, 5-4, 6
Accidental drop of the bar during the power clean set of 9. Could have pushed a bit more to go unbroken overhead in the 9s.
Deadlift: 225×5, 245×5, 265×5.
Hook grip is a blessing and a curse.
4 rounds NFT: 400 m run, 1 rope climb, 20 pushups (12-8 each time), 1 rope climb
5:30 doing Monday with Whit
Press: 72.5x4x4
Fine except left quad seizing up a little in the second set. Distracting!
Deadlift: 195×5, touch and go after the first rep. Heavy but moved.
3 rounds
2 3/4 way up rope climbs
400m yog
10 push-ups
The rope is scary. Real boundary-pusher, that one.