WOD 12.13.18
In 2 Minutes:
250/200m Row
Establish a max Squat Snatch in the remaining time.
Rest 3 minutes
Repeat for 6 total sets. Score total meters and total weight. The barbell can be pre-loaded to the weight you’ll attempt, and you may take more than 1 attempt within the minute.
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Week 2 of 8
Lauro, one of the 1st place winners of last year’s Challenge
Join Us Saturday for a Look, Feel, Perform Better Info Session!
It’s that time of year again: New Year’s resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kickstart positive changes. That’s why each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge.
Want to learn more? Join us for an Info Session and Q&A this Saturday, December 15th at 9am in the Annex.
(Can’t make it Saturday? Don’t worry! You can find tons of info HERE.)
How To Participate
Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
- Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
- Perform the Capacity Test WOD and record your results.
- Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
- Complete your Post-Challenge submission by March 29th, at the end of the Challenge
- Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.
Give the Gift of Music This Year
BMF’s teachers work with you to support your passion, choose music that YOU are interested in learning, and will take your music dreams to the next level. Visit www.brooklynmusicfactory.com/
CFSBK members can use the code CROSSFIT25 to take $25 off tuition or lesson packages for new members. Enroll by December 21st. Gift certificates available!
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Yesterday’s Results Board: Deadlift / Bench Press
Exercise Wins: Fit Seniors Can Have Hearts That Look 30 Years Younger NPR
One Wrong Move Is The Difference Between Life and Death Players’ Tribune (video)
Surprised myself this morning on the erg! I’m not too bad at sprinting meters, especially when I put the damper between 4-5!
:50ish each round for rows
52/57/62/67/72 on snatches
Wednesday:
155 deadlifts, 75 bench
This was an extremely hard workout. Felt really sore today, but in a healthy way. Def not RXd!
I’d be at the LFPB info session, but I’ll be headed to our wedding tasting!!! I’ll try to keep each bite to a taste :X At least it’s before the challenge start.
I think I’m gunna go with L1 this year. I’m a grown woman, time to finally get over being crazy when it comes to eating!!!
Is Facebook really part of the L,F,P Better? Is it crucial? What if one doesn’t “do” Facebook.
Rows between :44 – :47 each round for an all-out sprint.
Snatches: Did first five rounds at 63#, then moved up to 68#. I don’t know what happened here- usually, 63# is done without too much trouble. Today I was unable to catch in a full squat a few times, so decided to focus on form and stick with low weights.
My hamstrings are super sore from all the DL’s…could that be the cause?
Anyway, had fun with this one!
“T” – We’ve used a FB group for the past few LFPBCs. It is most certainly not mandatory. This year however the FB webinars will replace the in-house ones from Sundays past, in an effort to make the information more accessible to more people. I’ll see if we can send them out but I think you’d need a FB acct to view them…
9am solo
Row: 55.1 – 53.1 – 51.1 – 54.9 – 53.0 – 51.0
Snatch: 125 – 135 – 145 – 155 – 165 – 160 – 170 = 895
Fun low volume day. Good times.
Back, pecs, and anterior delts are MAD SORE even after 2 hours of thermal jet pool, contrast hold/cold plunge, steam room, and a floating salt pool. Definitely good timing on that extra relaxation/recovery time.
10am group class with Jess:
Rows all done at 1:56-1:59 pace, so finished pretty consistently at :46-:48.
Snatches: 105, 110, 115, 120, 125, 130
Chalked my hands, took a few deep breaths, and started my lifts between the 1:12 and 1:20 mark each time. No misses! Felt pretty darn sharp today. Had to ignore how tight and tired my back felt and just trust my legs, which were feeling powerful! Pulled under the bar well today, just a little shaky/smooshy on a couple catches, but they were all “legit.”
130 is like 93-94% of my best all time snatch so… woot woot! Felt good and tried for 135# after, but I think the magic was gone. On to another day!
Did 4 rounds of this afterward to just keep my sore body moving…
50′ bear crawl fwd/bwd
10 alternating quadruped to single arm bridge
xover symmetry (did 6-8 reps of each movement with :04 eccentric, split up into two halves that I did twice each)
3 strict TTB @ 3211
6 slider cossack lunge (L side only; bw, then 8kgx3)
Ha, can I show my pre-working-with-Coach-Jess photos from September and my current photos for LFPB, as long as I maintain the change until March? 😉
I knew I wanted to make a change and that I didn’t want to wait for January to do it. Alchemy is going GREAT for me. Just sayin’.
10am with Jess
Rows around 1:45 pace, so roughly 50-55s each round. Not an all out effort at all.
Snatches 135-140-150-155-160-167 (Fx2)
Snatch depth felt good today, not sure they were all below parallel, but definitely below my usual power snatch. Everything was feeling pretty good, including the 155 which was super snappy. From 160 I decided to jump to 167 (current power snatch PR: 165), and it just wasn’t there today, but didn’t feel far, catching a little forward.
Partnered with Nick P who was a beast, so good at going full ATG.
Tuesday 10am with Jess doing Linda-ish
Deadlifts @ 225 and Bench @ 135 all throughout. I think I low balled the weights on this – was really worried about the bench disappearing, so went with what felt like “light” weights. I’m guessing this because I’m not sore at all today and I didn’t struggle at any point during that workout. I guess I could have gone closer to Rx (this was 1x/0.6x bodyweight).
The programming this new cycle has been so much fun, really enjoying it so far.
Off to Brazil for the next two weeks, will try to follow CFSBK programming from there… 👋🏼
A)
@sustained pace
40ft Yoke walk – TOUGH
rest 15 sec
5 SBC – 100#
rest 15 sec
40ft SB walk – 100#
rest 15 sec
ski 250m
x 3 rounds
-EASY warm up pace!
Fun! Worked up to 365# again for yoke
B)Clean Complex:
3 HC + 3 FSQ + 3 S2O x 3; rest as needed – SPEED and PERFECT reps!
2 HC + 2 FSQ + 2 S2O x 3; rest as needed – SPEED and PERFECT reps!
1 HC + 1 FSQ + 1 S2O x 3; rest as needed – SPEED and PERFECT reps!
CLASSIC harper move. lots of angry pacing, huffing puffing over my genius plan to hit 97% of my 1RM power clean for a complex FROM THE HANG after 51 reps, after a week of a weird bronchial cold thingy, and recovering from a fractured thumb. Neat idea, totally wow cool. This was my OG plan:
EXPECTATION:
3s
145/155/165#
2s
165/175/180#
1s
180/185/190#
LOLLLLLL
REALITY:
3s
145/155/165 (missed last jerk- PC and J for a single to finish
2s
165/175 (missed last two jerks, broke it up one at a time), just skipped straight to singles? wat? idk i was blacked out i swear
1s
180, failed clean. Ran out of time to Dropset and finish cause I had to coach. This was 35 min of lifting time and I was definitely maxed out so oops
Dios mio. I made some mistakes here today. Like I said! I don’t know myself when I take a break from
Lifting it’s so absurd! I need to keep at this. Horrendous. I couldn’t finish I maxed out early on accident my form was terrible I wasn’t doing myself any good. Took awhile to cool off I was so mad! Lol but sort of amused with how hyped I was. I love lifting. But this was a moment where I wish someone could have caught me and been like “what the hell are you doing you meathead idiot. Take some weight off”
C)@sustained pace:
4 MU
rest 15 sec
12 PS – 75#
rest 15 sec
15 cal AB
rest walk 2:30
x 3 rounds
2:45/3:03/2:31
Rd 1: MU UB, 12 sn UB, 58-60 (2:45)
RPM
Rd 2: MU UB, 6/6, 60-62 RPM (3:03)
Rd 3: MU UN 4/4/4, 62+ RPM (2:31)
Despite the lifts this went well. Worked on pacing strategy and accidentally Went to light the first round (65), fixed it for last 2. Slow split due to bike screen not registering for at least 20sec. Muscle ups felt good tonight I was BREATHING THROUGHOUT. first time ever! Felt so calm wow
D)10-15 min EASY cardio
Exercise History
Bike home and ice cream. LONG but really fun and productive day at work. I love walking away from my day feeling like a did a lot of good shit to help people feel better.
SO happy I went light yesterday. Only mildly sore although I still have a full day to really make that claim. More importantly, NO back pain- glad I did 135 instead of 155 on the deadlifts.
Today:
Rows were :44-:46
Snatches: 75+85+90×4= 520
This is what actually happened:
1. 75×5
2. 80, 85
3. 90, 95F
4. 90, 95F
5. 90x2F, 90
6. 90x2F, 90
Had fun with this. I like the stress of having a time cap because I normally get nervous around 90# on the snatch but just went for it today. Got under everything I failed but either didn’t fully extend, bar was in front, or had other various issues.