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 out of them.
Register for Active Life Strength!
Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
- @activeliferx on Instagram
- The Active Life on YouTube
October 15th, 2018 – December 7th, 2018
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
“It was nice to delve into mobility and strength issues and focus on only a few movements (Squat, Deadlift, Farmer’s Carry, High Pull, and Overhead Press) that will improve them. I also was grateful to have a workout tailored for my needs, which will help me improve and which will be valuable indefinitely because I can add weight to many of the moves (i.e. Overhead Carry). Pain/soreness was less the impetus for my decision to take Active Life Strength than the hope that I can improve mobility and upper-body strength. ALS was a great addition to regular classes. I’m 56, so there are limits to what I can achieve, but the class gave me hope that with effort and focus I can reach a higher level”—Paul B.
“I liked how the program was tailored for each person’s situation. I thought the personalized quality work assigned to each person was spot-on and really helped address my weaknesses. I would totally take this class again. I definitely felt improvements in the areas I was experiencing pain. My strength has improved as well. I feel more stable in my upper body. I still have a way to go to balance out a strength discrepancy in my legs, but now I know what to pay attention to and have been given the strategy to continue to work on that. As a bonus, I have gained a bit more flexibility and mobility in areas I didn’t know needed it.”—Maria M.
Yesterday’s Results Board: DB/KB Complex | KB Swings, Push-Ups
The Pros and Cons of Lifting Belts BarBend
Squats and Your Knees Starting Strength
Tempo Box Squat (41X2)
In 15 minutes, work up to a heavy set of 3 reps of a Box Squat at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top). “Sit” on the box for the 1 count while maintaining a braced torso and an active hip.
Post loads to comments.
This benchmark “Girl” workout and CFSBK :eaderboard item is all about the Sit-Ups if your Doubles are dialed in. Stay loose on the rope and crank on the Sit-Ups. Anchoring the Sit-Ups is allowed. Scale as need to half volume on one or both movements, or to 2x Singles as needed.
Post time and Rx to comments.
Arturo R says
3 rounds – NFT
30 sec HS Hold
10 sec chin over bar hold
15 jump squats
2 min bike/row/ski – easy
kipping HSPU Practice
C. @80-85% Aer
15 HSPU – 2 sets tops
Rest 3 min
x 3 sets
7 AM with Snickers
Worked to 205 on the squat. I came in with a lower goal but when I saw Kayleigh’s number on the whiteboard I knew I had to give it a go. Glad I did!
Annie in 9:46 Rx. Double unders were on today, I’m just really f$&ing slow at sit-ups. Serious question: how does one get faster at sit-ups? Just do more of them? Lose 10 pounds? Every time I do one I feel like I’m heaving an 80# sandbag forward or something.
Allie B says
GHDs! They will build power 🙂
I was doing a bunch of weighted situps in AG strength, and Ro told me that though they build strength, the ability to get faster at situps comes from building power with GHD situps.
I assume that if your goal is to build speed, then you approach the GHD situp also trying to throw yourself up as quickly as you can, rather than a slow ascent?
Tempo box squats: 135×3 185×3, 195×3, 205×3
Tried with a high bar position – definitely a challenge near the end.
Annie: 6:13 Rx.
Okay, but not my best. Two trips in the 50s because I was trying to move the rope faster than usual, but once I accepted that going my usual pace would be best the rest was unbroken. Tried the new abmats for the first time and did not like it one bit – definitely recommend testing it out before jumping in to Annie. Too much sliding for me and felt like my bottom being elevated made it more challenging. I would definitely used one of the old ones in the future. Just my PSA for the morning.
Pull ups after: 5 sets of 1 strict C2B, 2 strict, 3 kipping (all unbroken).
Jenny M says
I feel the same with with the new ab mats! I feel like I’m doing a decline situp haha 🙂
I also do not like the new abmats. (Neither does autocorrect, which tries to change it to “ambits.”)
I don’t blame them for my slowness, I’m slow with a regular abmat too. But they feel awkward to me.
Allie B says
Box Squats: 125×3, 130×3, 135×3, 145×3
Maybe even had more! 145 was sticky coming up, so I thought that was satisfactory. I really liked these!!!!!
Annie: Instead of TTB on Sunday, I did GHDs. Abs have been hurting just sitting up in bed the past two mornings…so I knew it would be rough today. Man, it was painful!
8:22. Tripped a bunch in the 50s, then unbroken the rest of the sets. (Similar to Kayleigh, I was trying to go faster). Situps were okay in 50s, then really really really slowed down. Oh well, I know I could go much faster if I was up to snuff and feeling fresh in the abs. 🙂
K HarpZ says
“As with all CrossFit-sanctioned events in the 2019 Games season, should the top male or female athlete at Wodapalooza qualify for the #CrossFitGames by other means, then the number two podium finisher will receive a Games invitation. Athletes can qualify for the 2019 CrossFit Games via four paths: (1) winning their country’s national championship as determined by the worldwide #CrossFitOpen; (2) taking first place at a CrossFit-sanctioned event; (3) placing within the top 20 finishers in the 2019 CrossFit Open; (4) or participating as one of four at-large athletes selected by @CrossFit Inc.”
OK its officially announced on CF instagram. I guess ill stop living in denial now. Tear drop. Guess its time to decide what to do with myself! Right now I want to keep pushing and see what I’m capable of. but im SO DANG FRUSTRATED AND BUMMED OUT! oof.
AM sesh: 40 min
35-40 RPM bike
every 10 min
4 wall walks
30 sec hanging knee tuck
A) Back Squat
@20X0 1,1,1; rest as needed – 100%
235, failed second
I gotta control my attitude around this lift. But it is really infuriating that it doesn’t move up after all of this work. Don’t think today’s news helped but still. Bad atittude will get me nowhere!
B) 2 rounds @ 85% hard effort
6 TnG HPC – 125
6 bar facing burpees
6 cal AB
rest/walk 10-12 min
I fackin died. Idk how honestly. I didn’t feel like I went out too hard in first round but maybe I did. 3:10 was absurd. I was about to puke on the floor so I couldn’t go faster, that was the main reason. That and the shakes. Hard to explain because I wasn’t out of breath and didn’t even feel physically tired like I usually would. I was just limited by the physiological reaction. Gotta keep working on it!
7:30pm class doing Wed’s work
185×3 on the pause back squat
9:18 Annie rx’d
First time rx-ing the workout. Kept tripping on the last rep of each set 🙄 Abs are going to be sooore