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.
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Happy 80th birthday to the matriarch of CFSBK, the one and only Constance! “CT” is an inspiration and role model for us all. Show your love in the comments!
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 this Thursday, November 29th and will incorporate different facets of body weight strength training and movement. Sign up today!
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 4 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.
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Yesterday’s Results Board: Kettlebell Complex | Burpees, Deadlifts
How Much Chalk Is Too Much? CrossFit Journal
At a Death Cafe, Tea and Couscous Make Mortality Easier to Swallow Atlas Obscura
Happy, happy, happiest of birthdays, Constance! Love that you’re boogieing along at your party!
I’ve always wanted to clone DO so he can train my mom, who is the same age as CT (in fact, Mom turns 80 next Saturday). The strides you guys have made together are an inspiration. <3 <3 <3
Wednesday’s Programming
Back Squat/Front Squat
Heavy Single
Warm up and work up to a heavy single for the day on both the back and front squats. Aim to take 2-4 attempts for each.
Cash Out
4 – 5 Sets:
20 Banded Good Mornings
10 Strict Knees to Elbows/Hanging Knee Raises
AG
A. NFT:
5 yoga push ups
10 renegade rows
10 elevated box step downs
2 min row/bike/run – increasing pace – get sweaty!
x 3 sets
B.
Ring Dip/Pistol Squat practice
C.
@high effort – Every 6 min complete:
25 cal bike/row
25 BJSD – 24/20
10 pistols
5 ring dips
X 3 sets
7 AM squatting. I knew I couldn’t expect myself to do what I did at the Total in September, but man, this was even harder than I thought it would be.
240 back, 205 front. Failed 215 front in a most definitive way. Like, came up an inch out of the hole and dumped the bar right on the ground. Maybe I should have tried 210, which would still have been a PR, but I failed 215 so hard that I’m not sure I would have got 210 either.
Did 2 rounds of the cash out before seeing KHarpz for a bit of loosening up. My forearms are clearly very tight and angry but she made things a lot better. Hoping that a couple of weeks of my KHarpz homework can get this wrist thing resolved for good!
In the meantime…that AG workout looks tough. Need to drag my butt in anyway since I can’t come Sunday (on kipping pullup day, wahhhhh!).
Good lord was I in a foul mood on my way to the gym this am. Something about getting up in the dark is just off. Anyhoo, the good news is the kettlebell skills went okay, only smacked myself in the leg (not knee!) once. Had more flexibility than I thought, though my right arm is much stronger than my left on those Egyptian-looking-bend-over-while-holding-the-bell-thingys.
I miscalculated my math and ended with 103 on the bar, which is heavy for me. Somehow managed to keep a steady pace and finish in 8:57, a hair under the cutoff. Was also shocked not to come in last (I know, I know, nothing wrong with being last) given my ruthless commitment to non-competitiveness.
Am back to trying to do CF 4 times a week and AR at least once. It’s hard! Job, schedule, life—I admire you consistent 5x a weekers, tell me your secrets.
Resuming paleo post-Thanksgiving mayhem, my goal is to stick to it through Xmas. That Constance video is fantastic!
Spent a ton of time travelling these last few weeks, trying to get back into the blog.
Tuesday 10am Monday programming with Lynsey
I’ve been doing a lot of windmills so I knew those were gonna be the limiting on my left side. Snatches were weird at first, but got smoother with repetition. 16kg was ok on both sides, but I couldn’t do 20kg windmills on the weaker side.
Metcon in 8:50min Rx. All deadlifts 6/4, burpees in my regular (slow) pace. Fun way to start sweating all the Thanksgiving excesses.
Will be trying to do more morning classes the next few months…
Feeling almost normal post thanksgiving- sucks i have to travel again. all i want is my routine right now! CF mayhem will be awesome though.
::::TODAYS X_ER_CIZE::::::
(())((AM SESH))(())
A)3 rounds – NFT:
6 Single leg box jumps (20″)
10 miniband skater walks
50ft crawl
2 min row – increasing pace every minute
B)saftey bar squat
2,2,2,2,2; rest as needed – not a max!
160/170/180/190/200#x2
More confident here today.
Shared the bar with Mo. she was doing safety bar reverse lunges for 6 or somethin LOL! Only time I’ll prob ever share a bar with her in the squat rack.
C)Every 8 min complete:
5 devils press – 35# hand
rest 15 sec
20 TTB
rest 15 sec
20 WB – 14#
rest 15 sec
20 BJSD – 20″
rest 15 sec
row 150m
AB for remaining time @50-55 rpm
x 4 rounds
4:19/4:19/4:22/4:54
Holy F this got so hard! I crashed only towards the end. May be adjusting still to my weekend away but damn. This really really hurt at the end. I think my mistake was not forcing the last set of toes to bar unbroken, gave me too much time to think about the pain and then it snowballed. Everything else was pretty consistent tho!
devils press- 35-37 seconds to complete, can’t believe they take this long to do 5!
TTB: 20-20-20-12/5/3
WB unbroken
Box jumps- slightly slower at end, jumping has been hard this week so far, not my usual complaint
1:50-1:57 row, went out slightly too hot on row at first but wanted to see what i could do
Bike managed to keep pace
(())((PM SESH))(())
A)sustained pace:
1000m ski
10 PC + PJ – 95#
200ft dual KB FR carry – 24kg/hand
10 PC + PJ – 95#
1000m ski
13:24
My barbell conditioning has disappeared. Heart rate shot through the roof after those. I will try not to Worry. The clean and jerk felt so heavy. Probably just needs some more work and I’ll be okay again. Movement feels foreign today.
7/3, then 5/5, not too bad on the thumb sweeet
Carries done in two sets.
Ski 2:18 avg
B)Weighted Dip
20X2 3,3,3,3,3; rest as needed
20# across for all sets of 3, 60-90s rest
C)Assault bike
2k @58-60 rpm
rest walk 3 min
x 4 rounds
Was really feeling this cardio PUMP. Let out a few woo’s cause I was getting psyched about how good it felt. Echo bike was worse. Glad I tried it
HBBS: 175-185
Bar was in a weird position on the rep at 185 and ended up pinching my skin and I heard a weird crunching sound. No pain and feel fine- def not injured. I think it may have been my shoulder blade which is a normal sound- just not normal when I squat. In addition to not positioning the bar properly, I don’t think I engaged my traps. It sounds much worse than it was. It mentally messed with me more than anything so I stopped after that. I had planned to do: 175-185-195-205 (5# PR attempt)
FSQT: 130-145-155
Knees caves and tipped over slightly at 155 so that was heavy enough for today.
Bummed I have work events the next two evenings and won’t make it to the gym.
Skipped the cash out because I had to get home for a meeting.