Power Clean and Jerk
Performance
Every Minute on the Minute x 3:
4 Touch-and-Go Power Clean and Jerks
Rest 1 minutes, then…
Every Minute on the Minute x 3:
3 Touch-and-Go Power Clean and Jerks
Rest 1 minute, then…
Every Minute on the Minute x 3:
2 Touch-and-Go Power Clean and Jerks
Choose a heavy load and work across on the 4s and 2s. If you can build on the doubles then do so.
Fitness
Every Minute on the Minute x 3:
4 Power Clean and Jerks
Rest 1 minute, then…
Every Minute on the Minute x 3:
3 Power Clean and Jerks
Rest 1 minute, then…
Every Minute on the Minute x 3:
2 Power Clean and Jerks
No touch-and-go. Choose a heavy load and work across on the 4s and 3s. If you can build on the doubles, then do so.
Post loads to comments.
Exposure 4 of 8
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Performance
For Time:
800m Run (1.5 Mile Bike)
12 Muscle-Ups
550m Run (1 Mile Bike)
9 Muscle-Ups
400m Run (.75 Mile Bike)
6 Muscle Ups
Fitness
For Time:
800m Run (1.5 Mile Bike)
24 Ring Dips (or Push-Ups)
550m Run (1 Mile Bike)
18 Ring Dips (or Push-Ups)
400m Run (.75 Mile Bike)
12 Ring Dips (or Push-Ups)
Post time and Rx to comments.
Today is the last day to let us know if you’d like to participate in our 5th annual CFSBK Art Show. Everything you need to know is on the event page!
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Tuesday, November 6th. Better sign up!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Schedule
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
Testimonial
“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups.
The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes.
So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.
Weekend Schedule
We’re running on a modified schedule this Saturday, November 3rd as we the CrossFit Workshop: Jump Rope with Buddy Lee. Here’s our schedule:
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
1pm CrossFit
2-4pm Open Gym
Everything else (including Strong Fit, Yoga for Athletes, and Active Recovery) is cancelled. All classes will meet in 608 Degraw. Please check in there!
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Yesterday’s Results Board: Box Squat | Wall Balls, Pull-Ups
Scientists Say They’ve Found the Driver of False Beliefs, and It’s Not Intelligence Science Alert
The Josh Bridges Post that Got Everyone Up in Arms Morning Chalk Up
that josh bridges post is exxxxxtra LOL bullshit.
No more 1RM bench days because men and women have different goals? Eff THAT noise.
Good dig at the end: “Editor’s Update: We’ve been told that Bridges apologized in the comments on Instagram but since he banned us on Instagram we can’t verify that.”
That Josh Bridges post is the shit. Literally.
12pm class with KHarpz (my first time at weekday 12pm in years!)
C&J TnG 155/185/205
Got hard to bounce right into the jerk as the weight got heavier. For the last EMOM I was bouncing the first jerk, then for the 2nd jerk I’d pause after the clean to breathe. All in all, this was a fun cardio/heavy workout!
Metcon 12:51 with full runs + 18-12-6 kipping dips. So much running. Everybody was so much faster than me that I decided to go with 18-12-6, even though I feel like I probably could do the full volume if I were to take another 5min to finish.
Now going away from NYC for 12 days, have fun CFSBK!
6am with KHarpz and Coach Linsey!!! (Sp?)
72-82-92/102/107 for clean and jerks. Awesome!
12:01
Super sore from the strict dips I did on Monday. Was planning on just doing push-ups, but KHarpz recommended renegade rows. Used 30# DB— *def* a harder workout than just doing push-ups. Fun!
Great job, Linsey!
A)3 rounds – NFT:
50ft mixed rack carry – HEAVY
20 plyo lunges – 20″
30 sec side plank/side
2 min bike – increasing pace every 30 sec
50#. oops did crossover carry. oh well!
everything else solid, good energy today after swim
B)5 rounds – strength work:
80ft sled push – HEAVY – build from 300#
rest 30 sec
25ft HS walk
rest walk 3 min
stayed at 300# across cause last time i got pretty queasy. This was perfect for today. HS walk all unbroken but a breakdancing SH*tshow. I dont know how i stayed on my hands but i had to move my legs in crazy weird ways to stay balance today
C)Sustained pace – 80-85% Aer
30 cal row
20 HSPU
40 BJO – 20″
20 HSPU
30 cal row
Completed in 7:54
both sets of HSPU unbroken
Row- held avg 950 on second leg and 1050 in beginning, it was only leg fatigue after sleds
those BJO were comical, i had nothin after heavy sleds but i kept it unbroken, was basically just jumping into a deep squat and then pivot. this is going to be so good for my system come comp day. fatigueeeeee is real!!
D)Sustained pace:
4k ski – @2:30 or better split
21:16, slow and steady, put sweatshirt in front of screen today and went by feel
C&Js:
83-83-88
93-93-98
103-108-113
113 is usually when power cleans get messy for me. Everything moved really well up through 108 (all seamless transitions form the clean to the jerk!) so went for 113. The power clean was wonky, jerk was fine, and had to reset at the bottom because I would have failed the second clean if I attempted it. Second rep didn’t look any prettier. Should have stayed at 108 for my last rep. Still working on my power clean form :/ The jerks were the easiest part on all reps.
Fitness WOD: 13:17
Did pushups because I would have to super scale volume on dips and I need to practice them anyway. They used to be a strength and now are a weakness. For each round, started with sets of 4s, then went to 3s and doubles. Picked an appropriate rep scheme as I was able to move fairly quickly with very short breaks. Runs were decent today! Think I need that nostalgic fall field hockey air to get me moving.