Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, 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.
Amanda getting her first tattoo at last year’s CFSBK Art Show. If you want to get tatted up this year, there are still spots left on Jim Gentry’s waitlist. Go here to sign up!
1. So yeah, our 5th Art show is tomorrow night! Be sure to swing by the gym from 7 to 10pm for tons of great art and live performances.
2. Want to explore the world of rings? Join guest gymnastics Coach Ken Haller as he takes you through 4 weeks of gymnastics strength training! This 1.5 hour long class starts Thursday, November 29th and will incorporate different facets of body weight strength training and movement. Go HERE to register.
3. Anise F., has an article up on Women’s Strength Coalition entitled “Residence in the Body: Physical Strength in Pursuit of Artistry,” and it’s about the relationship between her strength training at CFSBK and her artistic practice. It’s a great read!
4. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.
5. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.
6. Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it!
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Yesterday’s Results Board: Power Clean / Handstand Push-Ups | Toes-to-Bars
You Coach Like a Girl CrossFit Journal
Why Don’t We Forget How to Ride a Bike? Scientific American
Saturday’s Programming
Ring Supports
30 Seconds x 5-8 Sets
Rest as needed between sets but no more than 2 minutes. Focus on a perfect position (shoulders away from ears, elbows locked out, hollow body) atop the rings. Scale time as needed. You can also scale to a more stable set up using a band held across the rings or the Matador.
Post work to comments.
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AMRAP 18 Minutes:
9 Sumo Deadlift High Pulls 95/65
12 Front Squats 95/65
15 Burpees
The Sumo Deadlift High Pulls should be a little heavier than your Fight Gone Bad weight, maybe unbroken throughout. The Front Squats come off the floor, NOT via a weird clean after the 9th Sumo Deadlift High Pull, and should be completed unbroken as well.
Post rounds, reps, and Rx to comments.
Ring holds with the blue band – my palms are still sensitive from yesterday!
WOD today was a long one. I think the cleans yesterday affected my back a little bit, so I went lighter on the bar today and it was still pretty tough! Around round 2-3 I could feel my lower back being irritated on the burpees while jumping in, so I JB suggested DU’s. Which was great, bc I’ve been trying to work on those anyway!
Have a great weekend! Excited for the art show!
tough training day!! starting to get into some two a days that require me to do more than just AM cardio, totally necessary as i approach comp but ahhhhhh im a little wiped this week. and HUNGRY.
AM SESH
A)3 rounds – NFT:
50ft SA KB OH carry/side
3 dead hang to inversion w/3 sec lowering
10 elevated box step downs
2 min echo bike – increasing pace
did 42#, it took my shoulders a long time to warm up today, didnt want to push my luck
inversions felt great
also felt very disconnected to my body on those box step downs but were a nice opener for sure
B)Paused Push Press
3,2,1; rest as needed
155×3, 165×2, 175 (F)
honestly i think im confused about what i lifted, i thought it was 145×3, and 155×2, but i looked at the video and recounted and now i think i did 155 and 165, i kept messing up the bar math and now im second guessing what i did so whatever who nows. lol! i got in my head on that last lift, i just didnt feel intense today but its ok! had a good lift last week
C)Sustained pace – 80-85% Aer
bike 1.5k
12 SBC – 100#
4 wall walks
12 C2B
x 4 rounds
7:05/6:51/6:57/7:13- total time 28:06
had the bike that wouldnt record anything, tried to mess with sensor but couldnt figured it out. calculated based off of my 10k time that it would take me about 2:35 at 56-58 RPM to do 1.5k, so i just did that time as a constant and guessed my RPM, slightly uncomfortable effort. this was a helluva. picked a challenging bag. it seemed more full than the others or tighter packed or something. it was so hard to use! Rip is ALMOST healed fully so I opted for 8 strict chest to bar. 4/2/2 across pretty speedy. felt good
PM SESH:
A)Bar Muscle-Up
3-5 x 5; rest as needed
reeeally wanted to do this but decided i better not. maybe tom!!
B)Sustained pace:
500m ski @ 2:33 pace
5 power cleans – 145
rest walk 2 min
x 4 rounds
2:58/2:54/2:51/2:51
this was awesome. THUMB FEELS GOOD!! quick singles. this felt harder than i wanted it to. Crazy how heavy the weight feels after a little break
C)sustained pace 80-85% Aer:
1000m row
50 squats
40 push ups
50 squats
1000m row
13:10
pushups 5s across
squats were squats
2:05 avg row both times, yas!
Hi guys!
What’s the thanksgiving schedule???
Wow am I proud of myself for hauling my derriere to the gym under the rain this AM after snowpocalypse last night.
Wall walks felt good, cleans were moving nicely. T2B at the end of class were easier than I thought they would be.
It’s such a struggle to get to the gym consistently! Would love some recommendations from other folks. Between travel, injuries, and maybe … a penchant for working too much … I’m trying to make a serious change. Any tips?