Back Squat / Front Squat
Performance
Back Squat: 2 x 8
Front Squat: 1 x 8
Heavier than Week 1.
Fitness
Back Squat: 2 x 5 LP
Front Squat: 1 x 5 LP
Heavier than last week.
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Exposure 7 of 8
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20 Minutes For Quality:
30 Calorie Row, 20 Calorie Bike, or 400m Jog
30 Second Hollow Hold
30 Second Double Kettlebell / Dumbbell Overhead Hold
Aerobic/conversational pace throughout.
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Check out our awesome new roll up gate at 597, freshly painted by Tina Fino. Notice any other new touches around the gym?
Want to Explore the World of the 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.
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 4 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: 4 Thursdays from 7:30pm to 9:00pm (11/29, 12/6, 12/13, 12/20)
Cost: $100 for 5 weeks
Buy-in: Previously attended a 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.
Today’s Schedule
We’ll be running on a modified schedule from Wednesday to Friday this week for Thanksgiving. Here’s what you can expect today:
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am Diapers & Dumbbells
11am Fit 55+
12pm CrossFit
6am -1pm Open Gym-only Membership
4:30pm CrossFit Pre – Teens
4:30pm CrossFit
5:30pm CrossFit
6:30pm CrossFit
Cancelled: 7:30pm and 8:30pm CrossFit
You can find tomorrow and Friday over on our Schedule page.
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Yesterday’s Results Board: Rest Day
What Are the Different Types of Barbells? BarBend
What Is Kettlebell Sport? Girls Gone Strong
A 7 AM in which my wrist was being a pain in the ass, so I basically made KHarpz and Ro rewrite warmup for me. Thanks guys!
Back squat 185, front at 155 (performance). 8 reps is soooooooo long OMG.
Since the for-quality work was pretty low-key, I decided to challenge myself on the OH holds and work up to 20kg KBs. Woof! Okay, I cheated and took them from the shelves rather than the floor. Don’t think I could have managed a double swing with those suckers.
Today:
Wanted to get one last pre-thanksgiving workout in, so decided to test out the Seven at OG.
7 rounds: 7 HSPU, 7 thrusters (95#), 7 K2E, 7 Deadlifts (175#), 7 Burpees, 7 KB Swings (24kg), 7 Pull-ups
Done Rx with a final time of 46:37. Half the time spent doing HSPUs (which from round 3 onward were almost all singles), but thats exactly what I wanted/needed this morning. Never moved at a rushed pace until the final round, just tried to keep going.
Yesterday:
LBBS: 210 x 8 x 2 – Woof. Last two reps made it feel like cardio.
HSQ: 165 x 7 (F8) – I think I would have had it if I rested a bit more before this set.
4 rounds of the NFT – overhead hold with 40# DB and alternated between the bike/erg.
210 for 8s! Damn. I’d whistle enviously if I could whistle.