Today is a scheduled rest/recovery day, but don’t worry! We are open 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.
Tonight: Stronger Than Addiction Workout at CFSBK
In our effort to create a community of support for people from all walks of life, we are hosting a FREE workout tonight at 7:00pm for anyone struggling with addiction, in recovery from addiction, or whose lives have been affected by addiction. Being around others who have been through the same experience will show you are not alone. Come connect with others in the community and get a great workout!
Last Day to Register for Fight Gone Bad 2018
Registration for Fight Gone Bad 2018 closes tonight. This is the last day to sign up for a day loaded with fun costumes, camaraderie, and fundraising for Brooklyn Community Foundation. Since 2008, CFSBK has raised more than $600,000 for local causes, and since 2012, we’ve raised over $190,000 for Brooklyn Community Foundation. Check out all the good stuff BCF does in your area. Help us get past $200,000 this year!
Or just check out these action shots from last year and the year before.
Go here for more info and to get in on the fun!
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Yesterday’s Results Board: Snatch | Double-Unders, Kettelbell Swings, Pull-Ups
Why I’m Done Trying To Be “Man Enough” TED (video)
Everything You Know About Obesity Is Wrong Huffington Post
Partner Metcon
For Time:
400m Run
120 Deadlifts 155/105
400m Run
90 Hang Power Cleans 155/105
400m Run
60 Push Jerks 155/105
400m Run
Partners complete the runs together and break up the barbell however desired. Use one barbell for the whole workout. The loading on this running partner riff on the classic CrossFit benchmark “DT” should be a challenging for the total amount of work, but the Push Jerks will likely be the limiter and this the best guide for scaling. You should be able to handle sets of 9-15 Deadlifts, 4-8 Hang Power Cleans, and 3-6 Push Jerks
There is a 30 minute cap on this workout.
Post time, Rx, and partner to comments.
Hi from DC Crossfit, not to be confused with Crossfit DC (the former is for Distrito Chamberi in Madrid).
Small box with a bit of outdoor space in the Conde Duque neighborhood of Madrid. I was the only woman in my class and there weren’t any women in the class before or after mine! I always forget how dude-centric Crossfit can be when I’m out of town. Everyone was really nice and the coach was very forgiving of my not-very-good Spanish, explaining things to me in English when I asked. (I’m actually pretty good at making myself understood, but understanding native speakers who are talking at their normal speed rather than slowed-down Spanish-class speed, not so much.)
Line drill warmups, followed by single arm KB reverse lunge and kneeling overhead press for strength work. Thanks to KVW and Strong Fit, I had a much easier time with this stuff than any of the madrileños! But I can still do without the bruises I always get from KB overhead work 😛
WOD, for time:
800m fun buy-in, then 3 rounds of:
21 deadlifts, 40kg (88#)
15 lateral burpees over the bar
9 push jerks, 40kg
15:28 Rx. Basically spent my entire life doing burpees. I’m toast now.
7am w/ JB doing Saturday
FUN partner workout! After much deliberation, I settled on doing this at 73#. In retrospect, wish I’d gone a little heavier, like 83#, but if I’d done that I’m not sure I would have been able to cycle the push jerks. Some days you choose weight, some days skill, I guess.
We finished in 20:15, but that’s w/o the final run, which didn’t make it onto the whiteboard. Whoops. Oh well!
10am w/Whit doing Saturday
Partner WOD w/Lizzie: 25:59 or 26:59, I scaled to 93#
Kept a fairly smooth pace, except for that EXTRA slow 3rd run. DLs in 15s & 20s, everything else in 5s. My limiter on this was the hang power cleans – after chatting with Whit, should probably scale down to 83# next time to keep practicing cycling.
A)2 rounds – NFT
2 min row
2 min run
2 min bike
2 min walk
done! V nice! quads were still so trashed from karen this helped
B)clean & Jerk
1,1,1,1,1,1, rest as needed – 90% of last week
good hip openers before and then able to hit parallel. all completed at 170#. working on receving the bar without a crash its tough! some were trash. some were awesome.
C)FT – big push!
50 handstand push ups – any how!
completed in 1:58. UNBROKEN YEH SON!! Stoked about all of the PRs this week. I needed this!!
A)
4 rounds – sustained pace:
25 cal ski
20 KBS, 24kg
20ft HS walk
SAME times per round
4:05/4:14/4:10/4:25
total time 16:54
i was on pace to do well in last round and had trouble organizing walk after HSPU efforts today. all good!
And on the is a hot dog a sandwich debate:
https://www.theatlantic.com/entertainment/archive/2015/11/its-not-a-sandwich/414352/
This article is nearly useless- it’s argument about orientation means that no sub, hoagie, or grinder can be a sandwich. Epic fail. And yes, the hot dog is a sandwich.