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.
The 2019 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to @pupstarzrescue, a foster rescue started by our own Robyn O’Brien . PupStarz is a non-profit, 501(c)3, no-kill, volunteer dog rescue serving New York City and the Tri-State area. The wall calendar is available for a sliding scale donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. The deadline for orders is tomorrow Saturday, December 15th. Go HERE to get one
This Week at CFSBK in Review
There’s so much happening at the gym as the year comes to a close. Let’s review!
1. Each year at CFSBK kicks off with the Look, Feel, Perform Better Challenge, a 12 week challenge meant as a collective kickstart toward healthier nutrition and recovery habits. Want to learn more? Join us for an Info Session and Q&A tomorrow, December 15th at 9am in the Annex!
2. On Tuesday, our Underneath the Hoodie series returned with a profile of the one and only Coach KHarpz. Learn all about everyone’s favorite folk-music-loving TFBA from Maryland!
3. Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Check out the event page for more info and to register.
4. Give a creative and unique music gift to someone special, or treat yourself, with music lessons from Brooklyn Music Factory (right across the street at 600 Degraw). 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!
5. Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle this Sunday, December 16th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
6. Pilates is cancelled this Sunday, December 16th.
_____________________
Yesterday’s Results Board: Row, Snatch
The Truth About Foam Rolling Breaking Muscle
How Victorians’ Fear of Starvation Created Our Christmas Lore JSTOR Daily
Monster Team Metcon
Team Workout 1
In teams of 3 with one partner working at a time…
AMRAP 14 Minutes:
7 Burpees
7/5 Calories Bike
Rest 5 minutes, then…
Team Workout 2
In teams of 3 with one partner working at a time:
AMRAP 14 Minutes:
14 Air Squats
7 Toes To Bar
Sub Hanging Leg or Knee Raises for Toes-to-Bars as needed. The goal is to keep moving.
Post rounds, reps, Rx, and partners to comments.
7 AM with Cid and Jen as my partners (heeeeey girls!). We got 18+9 in the first WOD and 23 even in the second. I looked at the whiteboard and was like “We beat Steve and Kayleigh!” and then I realized there were two of them and three of us. LOL.
Unfortunately my wrist got mad at me after only 2 rounds of kipping HLR and I had to switch to 12 situps/round after that. I guess I’m carrying around a bit of baggage from all that bench pressing on Wednesday. My KHarpz accessory work sure felt harder than usual afterward.
also OMGGGGGGG how did I not notice how KYOOOOOOOOT the pup picture on the blog was this morning?
Today:
Steve and I dropped our ghost partner (slacker) and just decided to make this morning an all out cardio session. 18 + 7 rounds and 20 rounds.
Thursday:
Rows around 40 seconds.
Snatches: 83/93, 98, 103/108, 103F/103, 103F/103, 103/113
Wanted to have at least one make each round, so started at a weight I felt good about. Trouble was I kept thinking about the second lift – once I focused on one lift at a time, got much better.
8am with Whit!
Thursday’s work: 63, 73, 83, 93, 98, 103Fx2
I haven’t snatched this heavy in a year and a half, so I was pretty happy with this. Got a great cue from Whit on trying to spread the floor with my feet. 103 was in my head and I got the bar plenty high and then screamed instead of dropping under it 😆
Cashed out with some accessory work and then an incredible massage with Leah!
“I got the bar plenty high and then screamed instead of dropping under it”
HAHAHAHA this is totally something I would do
Had big fitness plans for today but just felt a bit beat up during my warm-up. Shifted gears a bit and very glad for it — turned what could’ve been a shitty training day into a smart one.
4 rounds for quality
6 cal bike
50′ bear crawl
100′ ea SA OH carry @ 40#
4 false grip ring row with single arm extensions
row conditioning
3 x 500m @ 2:03-2:05 (rest 2:30)
rest extra 3:00
3 x 500m @ 2:03-2:05 (rest 2:30)
2:04.1, 2:03.7, 2:03.3, 2:02.6, 2:02.6, 2:02.2
a bit faster than I thought I’d be ready for today, but felt it out as I went along and realized I could hold it. #consistency
3 sets
8L eccentric glute bridge :03 descent
10 slow hollow hold psoas march