WOD 1.3.19
Every 5 Minutes for 5 Rounds:
For Times…
10 Burpees
5 Hang Muscle Snatches
5 Overhead Squats
10 Kipping Pull-Ups
Perform the Muscle Snatches and Overhead Squats as a complex. Do not put the barbell down. Build in load across the 5 sets. Sub Jumping Pull-Ups for Pull-Ups, or reduce volume if doing strict.
Post times and Rx to comments.
Week 4 of 8
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Cash Out
For Quality:
15-12-9-6-3
Dumbbell Curls
Dumbbell Presses
Post work to comments.
Another one from Coach Fox and Sasha’s New Year’s Day Yoga, Mindfulness, and Intention Setting Workshop
The 2019 Look, Feel, Perform Better Challenge
Sunday is the last day to sign up for the Look, Feel, Perform Better Challenge, our annual 12-week collective kickstart toward healthier nutrition and recovery habits. Hundreds of CFSBKers have seen real results over the years, but time is running out to climb aboard this year’s Challenge Train!
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 These entries are private will not be published or seen by anyone other than us without your consent.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.
News and Notes
- Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it after the holidays! Leah has new hours for 2019, which you can see HERE.
- A new cycle of Coach Ro’s Anti-Gravity Strength class starts Saturday, and there’s just one spot left. Go HERE to learn more and claim it!
- Level 1 and 2 sections of our Brazilian Jiu Jitsu class with Coach Callie start Sunday. Check out the program page for more info.
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Yesterday’s Results Board: Tripod Headstand | Dumbbell Snatches, Box Jump Overs
Eight Ways to Help Newcomers Feel Welcome Morning Chalk Up
What Does “Lifting Heavy” Actually Mean? Girls Gone Strong
Everything felt super smooth today – started light and worked up to 55# on the muscle snatches, scaled to 5 kipping pull-ups. Sprinted on the burpees. Feeling MUCH better than yesterday!
R1) 1:34 @ 45#
R2) 1:16 @ 45#
R3) 1:21 @ 50#
R4) 1:25 @ 50#
R5) 1:34 @ 55#
Cash out really added up! Mustered up the 10# weights and that first set was rough.
First 7am of 2019 w/Jess & Katie
E5MOM: 2:15 (53#), 2:20 (53#), 2:30 (58#), 2:09 (58#), 2:16 (63#) – all with 7 pull-ups
Took a few rounds to warm up these shoulders + lats!! Third round fall off from some traffic at the bars. 63# was HARD. Felt surprisingly ok & organized on the burpees given I’m kinda wheezy w/this little head/chest cold.
I’M DEAD…
that was what went through my head at the end of round 3 and turn 4 showed it.
After yesterday’s dumbbell snatchs today workout turned into a slog real fast. I managed to pull it back from the edge on the last round but oof.
At 77#s
1:30
1:36
2:05
2:42
2:13
I really shouldn’t be left out of the house that early without my glasses on—-or a massive cup of coffee. In my stupor, I heard 63 this AM and was like–oh ya, I can totally do that.
Ha, ha, ha, ha … ha.
You know that feeling when you’re yanking that bar up as hard as you can and the damn thing moves in slow motion? And you’re like, welp, that’s moving … up? Ish? Sorta? Aw crap that means I have to get under it? CAN I get under it? Nope.
So I managed to do two rounds before I scaled down hard to the yellow bar. Turns out I wasn’t even muscle snatching — totally powering it. Or failing to power it. Scaled the pull ups down to 3-5 too.
Massive reminder that I need to ***pay attention***, think through the numbers, and be reasonable. Three things I’m very good at.
The burpees didn’t feel terrible which is progress for me. If I get up at 6 am tomorrow, I will have hit my 4x a week goal already … andale.
I should have said something but was being selfish. Plus, you looked great on the snatches even if you edited the workout a bit (it’s not like you had to get way, way down – it was a pretty shallow squat).
take a day to rest and go Sat. 🙂
7 am with Jess and Katie
I’m still nursing left shoulder so no dynamic overheads still. Therefore, this was a 63# muscle clean, front squat, 1/2 volume kipstrict pull ups (yes, I made that up – kip up, control down, no stringing; aka spaz ups). I felt like somebody else doing the over the bar burpees, in that they felt pretty good and quick and not scary! The cleans started out a little light but I tried to not pause and by the 3rd round they were definitely slowing down. The front squats surprised me by being harder and winding me more than I expected. I had a little bit of a very welcome walk to the bar where I was just babying the shoulder a bit. Stayed under 2:30 for all but the last round (2:40).
Did Katie HarpZ make the shoulder better programming in lieu of the cash out.
I see there’s one more spot left in AGS. You should do it! Yeah, I’m talking to YOU!
OH hey – do any last minute Low Fat Peanut Butters want to do Jackie tomorrow evening during OG?
7am class
Went with 95 across which was more difficult than I expected. Pull ups unbroken.
Fastest – 1:41 > Slowest – 2:04
Pull ups unbroken and each exactly like the other – so efficient! Way to lead by example Coach!
@Kate TK … lol. I had to think hard for a moment to understand if I was one of these “Low Fat Peanut Butter” people you mentioned.
did today’s WOD with 10am class. always a crew of characters.
BFB are fun. I’ve officially developed a fondness for them. Focused on being as efficient as possible, low, springy, and breathing well.
Hang Muscle Snatch — definitely could’ve kept the bar closer. It was hard to shut my ego down, but I probably should’ve gone slower and focused on the technical points more. Alas: 53, 63, 63, 68, 73. Last one was TOUGH. Squeezing the sh*t out of my quads to make that happen. OHS were groovy.
Pull-ups: modified to do 5 strict per round today, because I need that more than I need kipping. 2-1-1-1 with breaks to breathe and recharge.
All rounds between 1:15-1:28.
10am with Tori and Jess
Rounds between 2:10 (2nd) and 2:40 (5th), Rx @95lbs.
Tried to keep the time as consistent as possible between rounds, but it got hard towards the end. Burpees were taking around 45s – some people were doing them in 30s, and that blows my mind. Snatches and OHS were OK, although my legs really didn’t want to OHS in the last 2 rounds. Pull-ups in 10, 10, 6/4, 6/4, 5/4 and felt really good today.
Cash-out made my arms fall off my body. Only finished up to the round of 9, then I was swole enough (is there such a thing?).
what is it with you and thaisa and this “my appendages fall off when i do crossfit” thing?! lol! Maybe goat tape will help reinforce your fears
10 AM facts with Jess and Tori
all rounds at 63#, slowest in 1:47, fastest in 1:33. each one faster than the last. Pull-ups in 5/5 and then all 6/4. It was interesting having to focus on the muscle snatch- definitely different. Always like any burpee over a bar; I’ve been told to stand up straight too often.
$’d out at 17.5#.
Really good training day today. getting back into good habits. going for little no sugar/alcohol and a lot less dairy (cause it dont settle well) for two full weeks leading up to WZA! EXCITED TO GET PURPLE HAIR TOO.
A)@sustained pace
30 sec SB hold – HEAVY
100ft dual KB FR carry
3 wall walks
x 3 rounds
-EASY warm up pace!
Felt nice. Carries at 53# ea hand
B)Clean Complex:
3 HC + 3 FSQ + 3 S2O x 2; rest as needed – SPEED and PERFECT reps! – 65-70%
2 HC + 2 FSQ + 2 S2O x 2; rest as needed – SPEED and PERFECT reps! – 75-80%
1 HC + 1 FSQ + 1 S2O x 2; rest as needed – SPEED and PERFECT reps! – 85-90%
135/135 for both sets of 3s (70%)
155/155 for both sets of 2s (80%)
175/175 for both sets of 1 (90%)
This went well also! Felt fresh coming off a good nights sleep and two rest days!
C)@high effort:
FT:
4 MU
12 PS – 75#
15 cal bike
x 3 rounds
8:24 (previous time 10:47) I believe that’s a 2:23 PR!!!! Weight was at 55# at the comp and I know the muscle up straps are a huge factor.
But the point is I knew how to pace for this. I went into the bike at 56-58, stuck for the most part with 58 but let myself roll into it naturally. Then 60-63 for last bike. Snatches were 7/6, 6/6, then 4/2’s with quick turnaround so I could go a little harder on bike. I could have pushed for two sets on snatch but I might’ve been a bit mentally soft. Don’t think I wasted too much time here tho with doubles. All MU unbroken! Felt smooooth
6:30pm Class with Coach Whit and Snick
All rounds using 95lb Barbell
All Pull-Ups unbroken
1:53
1:58
1:47
1:41
2:06
That was tough. But happy there were only 5/5 reps on the barbell. Forearms are blasted.
Did the Cashout with 25lb DBs, Got through the 15-12-9 rounds then I got a seltzer and got lazy and didn’t do the last two because my arm pump was real.
But did you frighten the can open with your huge pipes?
LMAO
All rounds done @53# and all pullups unbroken:
1:39
1:40
1:37
1:43
1:43
Finally learned how to do BFB somewhat efficiently although some were kinda diagonal so had to slow it down a bit in the latter rounds after Lauren pointed this out to make sure I was perpendicular to the bar.
Snatches were just ok which is why I didn’t add weight. Had trouble keeping my core tight and the bar got away from me on a few of them.
All 10 pullups unbroken each round which was a goal. Had to rest for a few seconds before starting them though. They were really challenging- grip was shot by rep 7 even on the first round. If I added just 5# to the snatches/OHS, I would not have been able to go unbroken.