WOD 12.19.19
Performance
AMRAP 5 Minutes:
9 Front Squats 95/65
9 Pull-Ups
Rest 7 minutes, then…
AMRAP 5 Minutes:
6 Front Squats 135/95
6 Chest-to-Bar Pull-Ups
Rest 7 minutes, then…
AMRAP 5 Minutes:
3 Front Squats 185/125
3 Bar Muscle-Ups
Fitness
AMRAP 5 Minutes:
9 Front Squats 65/45
9 Jumping Pull-Ups
Rest 7 minutes, then…
AMRAP 5 Minutes:
6 Front Squats 95/65
6 Pull-Ups (or Jumping Chest-to-Bar Pull-Ups)
Rest 7 minutes, then…
AMRAP 5 Minutes:
3 Front Squats 125/75
3 Chest-to-Bar Pull-Ups (or Jumping Bar Muscle-Ups)
Barbell comes off the floor. Full Cleans count as reps. The first load should begin light for you and progress to something heavy while remaining unbroken throughout.
Post rounds, reps, and Rx to comments.
Week 3 of 8
New Year’s Day Special Event: Yoga, Mindfulness, and Intention Setting Workshop
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. We’ll begin with a yoga flow (accessible to all levels of experience) before moving into breath work and learn a few simple ways to work with your breath to help bring you back to balance, whenever, and wherever you need it. You’ll also learn a simple full-body relaxation technique that takes only moments, and can be a very useful tool to have during times of stress or indecision.
Intention setting is more than making resolutions, more than wishing and hoping for things to change. Today you’ll set an intention for action as you move forward into the coming year. Resolutions tend to be flimsy and negative, focusing on outcomes like “lose 10 lbs,” vague notions like “get in shape,” or things you want to stop doing like “eating carbs.” Today (and everyday) is an opportunity to ask yourself, “What do I want to have happen, and what steps must I take to get there?” You’ll spend some time thinking on a time when you were successful at overcoming an obstacle, no matter how small, and what practices helped. You’ll identify a goal you have for the future, and begin to clarify for yourself not only how to get here but why it matters to you.
This community workshop is open to all members and non-members with a $10 suggested donation.
The 2019 Look, Feel, Perform Better Challenge: Register Now!
You know what would pair well with that New Year’s Day Intention Setting Workshop? The 2019 Look, Feel, Perform Better Challenge! Each year at CFSBK kicks off with the Challenge, a 12-week collective kickstart toward healthier nutrition and recovery habits. 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.
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Yesterday’s Results Board: Rest Day
Pain and Marijuana in the NFL The Players’ Tribune
Mat Fraser & Sam Briggs Win Dubai CrossFit Championship BarBend
1: 63#, pull ups 4+7
Pullups felt easy so I did the first couple of sets unbroken–mistake, I think. Felt hard the rest of the workout!
2: 3+ 6 83#,Chest to Bars
Fell off here-chest to bars felt hard–was having trouble popping my chest.
3: 4, 103#, Strict Chest to Bars
Took a lot of rest. 103 felt hard at this point. Did mostly singles on strict pullups. Dang, felt kind of weak this morning.
Monday’s:
12kg KB: 57 reps. REALLY wanted to use a KB for that instability factor. It was challenging but good!
WOD: 4:33
Felt stressed and sad yesterday for some reason, so I came back for short circuit. It was fun!
Yay!
1) 63# 5 rounds + 9 (jumping pull-ups)
2) 93# 3 rounds + 12 (pull-ups)
3) 123# 3 rounds 1 sad power clean (C2B in singles)
Holy moly – I did NOT expect the last two rounds to be as heavy as they were. I let out some very primal grunts that even surprised myself. Going down the steps to the subway were v difficult after. Fun one!
7am w/HarpRo
Partnered with Jaime!!! It’s been an age!!
Performance weight + fitness gymnasties
1) 5+9
2) 4+2
3) 3+4
First round, grossest round. Also, since I was doing pull-ups for me + many, many Christmas cookies, this was not my most impressive showing. On the bright side, this is the first time I’ve done ANY chest to bar pull-ups in a workout. Solid grunts and face squish during squats. Super fun.
it has been a MINUTE!
Big class at 7am today. Lots of great energy in the gym, and always so fun to partner with TFBA Shawn!
Did performance weight the first two rounds, then 105# for round of 3s. Fitness gymnastics.
1) 5 + 2
2) 4 + 2
3) 5 + 2
While I’m in blog land, makeup for yesterday, too. Every time I do Turkish get ups I think “I should do these more often”. Made it through 66 with a 15lb DB.
Fun little burner after. I’ve been starting to scale as things start to hurt or feel weird – last week it was double-unders (RIP), yesterday it was box jumps – so modified to step-ups and tried to keep the breathing under control. Time was 6:46ish. I keep waiting for burpees to feel weird so I can scale those 😉 but so far they feel fine, lol. Figures!
Also, a very belated congratulations on AOTM to Sara!!!! Great writeup as always, and a such a fabulous choice. You’re a positive, inspiring member of our community and I always love being in class with you!
Who’s TBFA? You! I think it was a poor decision of mine to go second since you made it look deceivingly easy!! Thanks for all the encouragement on the 105 clean! That was a hoot!
7 am with Katie and Ro
So many decisions to make today. My left shoulder is still cranky so kipping wasn’t really an option. (I can kip up but not down to string…)
The plan: FS – 65/95/105. Gymnastics – 5 strict pull ups/3 switch grip CTB/3 pronated grip CTB. The results: 4-3?-2. (I think…something like that.) The best part of this is that 105# is a clean PR for me!!! I failed about 5 attempts but made 2. Also, that’s certainly more pull upping and chest to barring than I’ve ever managed before, due of course to Ro’s AG strength regimen! Thank goodness for Christine for keeping me motivated. Thanks goes to Lauren’s encouragement too. Fun day!
10 AM class with Brett and a great crew.
Round 1: 65# + pullups = 4 rounds plus 14. Pullups in 5/4.
Round 2 95# + Pull-ups = 4 rounds plus 3. Pull-ups all unbroken- great cueing from Brett to focus on my arch- much better kip and 6 was easier than 5 the previous round.
Round 3 125# plus jumping bar muscle ups. 4 Rounds.
Felt a step slow all day. Fun atmosphere.
10AM fun with Brett — and a much needed dance break by Lizzie!!!
Performance WODs as RX’d
A. 6 rounds — I died a little bit to get there. Pacing a :40 split to start was a good choice though.
B. 5 rounds + 2 reps — CTB 3/3. All a bit of a mess, not efficient. I know what I need to get back to once 2019 hits. Strict deep pulling work and kip efficiency outside of WODs.
C. 2 rounds + DNF because I tore my hands like a real jabroni. Why didn’t I put my grip/tapes on beforehand? When I haven’t been doing high volume kipping work and had already done 84 reps in parts A + B, and I knew better? Who can say. Just a poor choice on my part. Wasn’t staying tight enough in my swing and my hands just ground into the bar on the way down. Put some band-aids on and finished 3 more rounds of the front squats and 3 paused ring rows. #shame
Decided to hit a few more sets of 1 clean + 2 FSQ because at least my legs were feeling good! 135, 145, 155. all solid.
accessory: 5 rounds NFT
:30 supine GHD hold (with some reaches overhead)
8 box piked HSPU
3-5pm in Brazil (aka ☀️🔥)
Started with a bunch of accessory work: KB windmills up to 20kg for 5 reps, contralateral KB overhead carries for 50m or so, hip extensions in the GHD, some basic movement flows to get legs started. This took about 30min then I jumped into group class for snatching (again! it was also their program on Monday)
A bunch of PVC work – snatch balance, pull and squat progressions, etc.
Every 90s for 15min:
– snatch pull + snatch high pull + 2 power snatches + 2 squat snatches
— worked at 50% (75lbs) to keep things moving well and because I knew this was an extended warm-up for…
Metcon: Isabel
30 snatches for time @ 135lbs
6:55min, first time doing this workout at Rx weight, not too bad. I could shave about 20s to 30s if I really stepped on the gas – despite my original worries, I didn’t come close to failing any reps.
Hope I don’t snatch again tomorrow…
NLWC tonight!
Frankie let me go to heavier weights tonight, still at high volume. He is clearly trying to mess with my head (in a good way) on the clean to build my confidence. Like, eventually my body will realize, “hey stupid, you can do X weight for 3 reps like it weighs nothing, so X + 10% should not be a brick wall!”
Hoping to go back on Friday so I can reinforce this stuff a little before the holiday break.