Tripod Headstand
A) Tripod Set Up > Knees-to-Elbows
B) One Knee Off > Both Knees Off
C) One Leg Inverted > Both Legs Inverted
D) Straddle Press to Headstand > Pike Press to Headstand
A strong Tripod Headstand is the foundation of the Handstand Push-Up. Spend some time today practicing the basic gymnastic skill at a level appropriate for you. Once you can get into a position at one level, you should be able to perform multiple reps before moving to the next level.
Post work to comments.
Week 4 of 8
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Performance
AMRAP 12 Minutes:
4-8-12-16-20… reps of…
Alternating Dumbbell Snatches 50/35
Box Facing Jump Overs 24/20
Games standards on the Dumbbell Snatch—both heads must touch the floor at the same time and must switch hands below face level. The Rx is a two-foot jump and both feet must touch the top of the box on the Box Jump Overs. They may NOT be lateral jumps, though you may turn atop the box on the descent, and stepping down is okay.
Fitness
AMRAP 12 Minutes:
4-8-12-16-20… reps of…
Alternating Dumbbell Snatches 35/20
Box Facing Step Overs 20/16
Jumping or stepping up to the box counts as a rep, and both feet must touch the top of the box. They may not be lateral steps or jumps, though you may turn atop the box on the descent.
Post rounds, reps, and Rx to comments.
Sasha S. leads a huge group (around 50!) through yesterday’s Yoga, Mindfulness, and Intention Setting Workshop. Congrats to Sasha and Coach Fox on running a great event, and happy New Year to everyone!
New Year, New Next Level Weightlifting Club Options
Want to get better at Olympic lifting in 2019. Of course you do! Our Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
Want more info? Check out this Q&A with Coach Frank we recently did!
Days & Times
Mondays: 7-9pm
Wednesdays: 7-9pm
Fridays: 6-8pm
While there are weekly universal workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Pricing
Unlimited NLWC and CrossFit: $300
3x per week: $250 ($21/class
2x per week:$200 ($25/class)
10 Class Punch Card: $250 ($25/class)
Drop In: $30
These prices, which went into effect yesterday, represent a modest increase over 2018’s pricing. (Folks who already have NLWC memberships will be grandfathered in at their old rate.) Note that NLWC is a 2-hour class and Coach Frank will provide individualized programming for regular participants through TrueCoach.
We now offer an Unlimited NLWC + CrossFit membership, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. This is the best way to incorporate NLWC into your training, not to mention the best fitness deal in town!
To learn more about Frank, check out the NLWC program page!
See Emily’s Band Play on Monday
The company that CFSBKer Emily A. runs, Noble + Wylie, is producing a concert featuring her band Emily Asher’s Garden Party (who you may know from our 5th Art Show) and two other amazing groups The Ladybugs and The New Wonders.
Each band will play a short set beginning at 5pm and again at 7pm—different music each set. Attendees are welcome to arrive whenever they can.
Here’s the info and ticket link (including a fun option to purchase a whole pew and invite your friends):
Monday January 7, 2019 5-9pm
Rutgers Presbyterian Church
236 West 73rd St. (at Broadway)
https://hotjazzinjanuary.brownpapertickets.com/
Facebook event: https://www.facebook.com/events/2512611678765348/
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Sex and the Supermarket JSTOR Daily
Maximize Your Potential This Year Breaking Muscle
Definitely not myself today – probably a combination of yesterday’s red-eye flight, sleeping through the day (missing meals!!) to make up for it, and Texas-induced cedar allergies.
I loved getting to work on the tripod headstands. I’ve never done the Straddle Press/Pike Press to Headstands before, but they moved smoothly and I’m happy to pick up a new skill!
The metcon was ROUGH. Rx’d, got through 24 snatches and 6 box jump overs. Took many many breaks.
Happy New Year to the CF crew!
Today felt pretty good–surprisingly. Def made some quality #Gainz this holiday season, fueled primarily by Nutella with a side of jamon serrano. Getting back on the Paleo-ish train, but feeling good overall.
I’m still figuring out how to do a seamless 180 on the top of the box without standing all the way up, am not quite organized enough to get it right just yet. Did the snatches with 17.5 though I think I should have gone heavier.
Setting a goal to bump up my CrossFitting from 2-3 times a week to 3-4 times a week and to do full Murph. I’m toying with the idea of signing up for the NY Tri, haven’t done one in a few years, but sheesh is it pricey.
Hey all, I have an extra pass to the Power Monkey Gymnastics camp this Sunday in New Jersey:
https://shop.powermonkeyfitness.com/products/gymnastics-methods-clinic-crossfit-toy-box-new-jersey-jan-6th-2019
It’s Thaisa’s ticket but she’s a bit injured so won’t take advantage of it. I’m willing to negotiate on the price, and can throw in a free ride there from Brooklyn. If you’re interested email me at danielamaral (at) gmail
Happy New Year everyone! Gonna try posting my workouts here again so I feel more involved 🙂
A.
NFT
50′ SB carry – HEAVY (100#)
15 MB chest passes (10#)
30 sec side plank – side
x 3 rounds
B.
Close Grip Bench Press
EMOM 8
1 reps 50% + blue bands (75#)
C.
Chest-to-Ring Pull-up
4 x 4
D1.
Half-Kneeling Landmine Press
@20X2 8 reps/side x 3; rest 30 sec
55 x 3
D2.
T-Bar Row
@20X1 8 reps x 3; rest 90 sec
95 x 2
105 x 1
E.
2:30 – @2:02 split
2:30 – rest/actively walking
x 4 rounds
2:01.7
2:01.5
2:02.7
2:04.5
This was a lot worse than I expected it to be.
row conditioning
6 x 500m @ 2:01-2:03, rest 2:15 / extra 2 min rest between 1-3 and 4-6
202.7, 202.7, 201.7
201.5, 201.8, 200.6
back squat
5×5 @ 72 % @ 30×1, rest 3 min
done at 162#; moderate/fine; playing with my stance a bit
superset x 5
-db z press, 6-10 @ 30×1
25×10, 25×10, 30x,7, 30×8, 30×8
-pistol, 5L/3R @ 30×1
really pleased that i have the control on L side to do this at tempo now
15 min of hip internal rotation work, knee CARs, quad stretch w/ PAILs, etc.
Thankful I now have a standing desk because after this morning’s class oof my legs and butt are feeling it.
I was super nervous to try the headstand with my disk issue but I have not had any numbness or pain in over a year so I slowly tried it.
Will see how I feel tomorrow but it went well.
The WOD was one I liked. Boxjumps, yes please! the snatches started really adding up in the 20’s.
I was so close to getting the snatches done in the 28’s but was so gassed.
the 24s Rd + 27 reps. at RX.
Dear CatDog,
Please tell me how you poop. I have wondered for so long.
Sincerely,
A confused fan
That’s a great question. It’s probably disgusting now that I have to think about it.
CatDog is just The Human Centipede for children.
Today in NLWC Frankie tried to kill me with a barbell. I was hang power snatching for nearly an hour and a half! Then I cleaned. Thank god not for 80 minutes, but I’m still pretty destroyed.
So now that I’ve been killed with Oly lifting, I am going to pay it forward and murder a plate of pad see ew. #hangry
Did several pike press to headstands with some toe taps. Fell over on one of them because I moved my hand position while on my head.
WOD: 20+40 Rx’d
Barely slept last night (back to school jitters) and had a hectic first day back after break so took a slow and steady pace from the start. Used my back instead of my legs in the latter rounds of snatches by accident until Lauren pointed it out so my lower back was fried by the end. Wish I could switch hands with the DB on the decent to go faster. Ate it on two box jumps.