Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal 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.
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Coaches Lynsey and Tori leading one of our famous CrossFit Kids birthday parties
Kids’ Night Out & Monday CrossFit Kids Class
It’s a new year, and we have some fun stuff for your kids on the horizon. Our CrossFit youth programs are a great way to instill a lifelong love of fitness in your children! Here are 2 exciting developments…
First, do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on February 2nd! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: Saturday, February 2nd from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.
RSVP Required. Email Coach Lynsey at cfsbkkids [at] gmail.com. Space is limited so RSVP soon!
Second, we’re launching an additional CrossFit Kids class (ages 5 to 7) starting next week. Here’s what you need to know:
Day: Mondays
Time: 3.30pm – 4.30pm
Start Date: Monday, January 14th
Location: 608 Degraw (kids go to the front desk as usual to check in)
As with our Sunday Kids classes, we have a strict cap of 10 kids per class, and we ask parents to RSVP beforehand. Head over to the CrossFit Kids & Teens program page to find out how to RSVP and learn more about these offerings!
Thursday Night: Free Kettlebell Kitchen Tasting!
This Thursday night from 5 to 8pm our friends at Kettlebell Kitchen will be on site to give out free samples of their delicious wares. Come through to check out some of the healthy meals you can have delivered right to the gym.
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Yesterday’s Results Board: DB / KB Complex | Rowing
HIIT: What’s the HI in IT? Breaking Muscle
Why You’re Struggling to Reach Your Goals Girls Gone Strong
Josh says
Wednesday’s Programming
Performance
10 Rounds for Time:
30 Double-Unders
10 DB Thrusters 35/20
3 Deadlifts 315/225
Fitness
10 Rounds for Time:
50 Single-Unders
10 DB Thrusters 20/10
3 Deadlifts 205/135
The Thrusters should be light-medium, and the deadlift heavy. Aim to move consistently throughout and avoid redlining early on. 10 rounds is a lot of rounds.
Post time and RX to comments.
Kayleigh says
Cossacks: 12kg x 3
Rows: 25, 30, 35
Matador Dips: 8, Ring Push Ups: 8
Row Sprints: Paced the first set a bit, went all out on the second set.
285 – 285 – 276
291 – 277 – 275 (legs died at the 30 sec mark on the last two)
Pull ups after:
Bodyweight x 5, +10# x 2, +15 x 1
Bodyweight x 4, +10# x 2, +15 x 1
Bodyweight x 5
New goal – Bar muscle up. Here is my commitment in writing.
Stella says
You’re gonna get it.
Saccheen (aka Sacha) says
I believe you will get it too. Rooting for ya!
Shawn Campbell says
You’ll get it! I’ll cheer!!!
Stella says
Inspired by Kayleigh, I am also putting this in writing:
By end of 2019, my 1RM clean (currently 125) will be at least as good as my 1RM bench press (currently 160).
Christine says
💪
Saccheen (aka Sacha) says
Rooting for ya too! Go get it.
Shawn Campbell says
Whoa! Gainzes and gainzes. Go get it! I’ll cheer for you too!
kate tk says
You’re gonna get that BMU, Kayleigh!
Make up post:
Friday OG
Hang cluster: 123# – this was a surprise. Missed it once out front, then it popped right up on the second attempt.
Jackie: 13:13rx – miserable thusters. Lots to improve on here, mostly on the conditioning side.
Friday NLWC
A)FSQ 5RM: 143#
then -10% 4×5: 128#
B) Power clean & jerk x 3: worked up to 55kg
C) OHS 10RM: 83#
then -10% 2×10: 73#
D) Push press 5RM: 93#
then -10% 2×3: 83#
E) Eat all the food
Saturday
Partner WOD with Kate in 26:26, fast & fun
Sunday
DL + hang clean + push jerk: 123# – push jerk felt weird
AMRAP: 4rnds + 12 DL + 5 hang cleans at fitness RX (83#) – happy the CTB happened!
Monday (yesterday) NLWC
A) BSQ 10RM: 155# – happy with this, 9# PR
then -10% 2×10: 140# – wooooof
B) Power snatch x 5: worked up to 35kg
C) OHS 10RM: 88#
D) Bench 10RM: 80#
then -10% 2×10: 70#
Have to make up some shoulder presses – just ran out of time.
K harpz says
Hey guys!!!! Not too late to join me at Carolines on Broadway to see my CUZ DONNIE tell jokes tonight at 7:30pm! Here are the link to tix. Promo code should still work: “stutter”
Hope to see ya there!!!
https://www.ticketweb.com/event/breakout-artist-comedy-series-donnie-carolines-on-broadway-tickets/8925155?pl=carolines
Christine says
Happy to be back at CFSBK after a few holiday weeks of assorted drop-ins and hacked-together home workouts!
Monday’s work today @ 7 with Lauren
Cossacks: 15lb DBs x 12 x 3
Rows: 25 x 2, 30 x 1
Push ups: 8 elevated, 8 “regular”, 8 elevated – the elevated push-ups felt a little too easy but something in my abdomen was pulling strangely so this was my compromise
Row Sprints:
268 – 270 – 271
265 – 268 – 265
Intended to keep these a little easier than I did, but nothing hurt and I felt good today so I just aimed to keep things steady and not redline, especially in that second set. Hearing Jess talk about CRASH-B’s this morning makes me want to do it next year!
Saccheen (aka Sacha) says
I’m doing CRASH-B’s right now. You will definitely learn proper rowing technique and your endurance will get better. That’s for sure!
Arturo Ruiz says
AG
A. NFT:
15-20 sec ring support
20 MB dead bugs
5 inch worm + push up
2 min cyclical – EASY warm up pace!
x 3 sets
B.
Ring Dip/Kipping ring dip practice
C.
@every 3 min complete:
5 ring dips
30 DU
15 cal row
x 5 rounds
D.
5-10 min EASY cool down
Shawn Campbell says
Dead bugs and worms? Yucky.
Daniel R says
10am with Jess doing Wednesday
26:55 Perf Rx
Thanks Jess for letting me blow through her soft 25min cap. I knew this was gonna be terrible, my DUs are too slow. For some rounds I ended short of 30 DUs because I got to 1min of rope and didn’t want to keep going. Generally kept between 20 and 30 reps every round. Thrusters felt light and unbroken, but got my heart rate jacked even with a lot of focused breathing. Wasn’t afraid of the DL weight, so I have that going for me I guess. Did “quick” singles and was very careful with each pull – brace + drive with legs.
This workout crushed me. Did some romwod afterwards and now for 4h of sitting in a train yay!
I also want to get a muscle up this year! Bar feels close, ring feels far. Let’s see what a year of focused work will do.
Shawn Campbell says
7 am with Jess
18:56 Scaled but with 15# db. I am not proud of my transition times. I found so many things to do and think about between movements. I picked up my jump rope one handle at a time….I waited for the 3rd round to put clips on my barbell….I bathed my hands in the chalk for many rounds….. Bad! On the other hand, I did get through all of my single unders unbroken except for the 8th round. I did most of my deadlifts (135) touch and go with the exception of maybe 3 of the 10 rounds. It was just the thrusters that I couldn’t fight through. It’s not even that they felt heavy….just a lack of will. This is my most hated movement – whether it’s thrusters or wall balls….just ugh! Tomorrow’s rest day in just in time!
Stella says
“I found so many things to do and think about between movements”
LOL this is also me!
Daniel R says
“rest day in just in time” – seriously, I was doing this workout and thinking about how my leg muscles were evaporating from the inside out, and that’s gonna hurt tomorrow 🙂
Shawn Campbell says
“Evaporating from the inside out” is such a good description! I often wonder how mush can feel like lead but still also like mush!
Stella says
You guys are scaring me. I didn’t do this one today because I figured I should rest a little more after last night’s NLWC thrashing, but I want to do this and also NLWC tomorrow! Why do I think I’m going to feel steamrollered?
Daniel R says
Ask me tomorrow 😂
Fox says
12pm class doing Wednesday
Perf Rx in 21:19
Amazingly frustrating day with my jump rope. Wanted to quit many times but didn’t. Thrusters and Deads unbroken.