WOD 12.27.18
AMRAP 15 Minutes:
6 Power Snatches 95/65
9 Overhead Squats 95/65
12 Toes-to-Bars
Post rounds, reps, and Rx to comments.
Week 4 of 8
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Cash Out: “Rotisserie”
4 Sets:
Forearm Plank
Side Plank Left
Side Plank Right
Reverse Bridge Plank
Rotate through 20 seconds each, Tabata Style
Post work to comments.
Register for Anti-Gravity Strength!
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, January 5th. This class always sells out, so get on it!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Schedule
Saturday, January 5th to Saturday, March 2nd
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
News and Notes
- 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. Go HERE to find out what it’s is all about and how you can participate. The Challenge starts this Tuesday, but you have until January 6th to sign up!
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Yesterday’s Results Board: Row, Push-Ups, Back Squats
Listening to Estrogen NY Mag
11 Science-Backed Ways to Boost Your Fitness in 2019 Runner’s World
Jumped into 7am to workout with Quinn! Quiet morning.
Worked up to 93# on power snatch + OHS. Felt unstable w/o lifters!
AMRAP: 3 rounds RX, then another 2 + 16 with v-ups. Got a lovely blood blister on one hand and a tear in the other. Really plodded through this – TTBs are hard to come by these days. Best I could do was string 3-4 together, and then lots of no-reps missing a few inches from he bar.
10am class
6 rounds Rx
TTB started out great then fell apart, as per usual. I was still surprised though!
Lol rotisserie
10AM class with Jess.
4 rounds plus 2 snatches RX.
singles on the snatches, all of the OHS unbroken.
grouped together 3 TTB a few times!
Yesterday: dropped in at Old Line CF. workout was perfect given how groggy the holidays make me.
4 rds:
5x100M row, rest equal
–then–
10 tempo DB bench press (2 down/2 up)
This ended up going way better than expected. That was a lot of 100M splits, I was a little nervous! But think I finaaaally know how to pace faster pieces like this well! So happy I didn’t feel like I was going to yack in a chalk bucket! Small wins. But this consistency was great. The first two I used as a trial to ease into it. Otherwise on point!
RD 1: 21.7, 21.4, 20.7, 20.5, 20.2 (35# ea hand)
RD 2: 20.5, 20.5, 20.5, 20.1, 20.4 (35# ea hand)
RD 3: 20.4, 20.1, 20.1, 19.9, 20.0 (35#ea hand)
RD 4: 20.1, 20.1, 20.2, 20.1, 20.2 (40# ea hand)
Rest for rows ended up being more like 40 sec inbetween since I was sharing a rower, and then about 2 min every 5 allowing for benching/transition time