WOD 1.12.19
Perfomance
AMRAP 6 Minutes:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches 95/65
Rest 6 minutes, then…
AMRAP 6 Minutes:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches 135/95
Rest 6 minutes, then…
AMRAP 6 Minutes:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches 185/95
Fitness
AMRAP 6 Minutes:
6 Jumping Chest-to-Bar Pull-Ups
6 Squat Snatches 45/35
Rest 6 minutes, then…
AMRAP 6 Minutes:
8 Jumping Chest-to-Bar Pull-Ups
4 Squat Snatches 75/55
Rest 6 minutes, then…
AMRAP 6 Minutes:
10 Jumping Chest-to-Bar Pull-Ups
2 Squat Snatches 95/65
Post rounds, reps, and Rx to comments.
We can’t promise that Coach Keith will teach you how to do this, but you will learn lots of other cool stuff in Active Life Strength!
This Week at CFSBK in Review
So much happening at the gym! So many new programs launching! Let’s recap…
1. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger in 2019. New cycles of Active Life Strength start January 21st and February 19th! This is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs. See Monday’s post for details!
2. We’re launching an additional CrossFit Kids class (ages 5 to 7) on Mondays from 3:30pm to 4:30pm starting this coming week. Head over to the Kids & Teens program page for more info!
3. Do you 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 while you do… well, whatever you want!
4. “Everyone in class with you is making poop in their bodies. They are not better than you. They might know more about lifting or a movement or CrossFit (or lots of other things) because they’ve been doing it longer than you but they used to be you: new, nervous, and uncomfortable.” That’s Maria H. with some good advice for new CFSBKers in our latest edition of Better Know a Member.
5. Want to get better at Olympic lifting? We’re launching a new 8-week afternoon cycle of our Next Level Weightlifting Club, which is an Olympic lifting version of our popular Starting Strength Program cycles. In this awesome class led by 5-time Nationals medalist Coach Frank Murray, you’ll work on building the strength and skills necessary to master the Snatch, Clean, and Jerk. Check out yesterday’s post for all the details!
6. 12pm Pilates with Karina is cancelled tomorrow.
_____________________
Yesterday’s Results Board: Rest Day
Specificity Breaking Muscle
Control the Controllable & Handle the Rest Catalyst Athletics
Noon class
Perf Rx
5+6
2+11
10 CTB
Had some close misses at 185 but…still misses. Fun workout!
Lil workout with coach Brett
16:00 AMRAP
12 CTB lipping pullups
14 cal row
8 Strict HSPU
12 cal echo bike
4 ring muscle ups
7 cal row
Front rack KB carry 100’ 48kg total
2 rounds + 26 reps
Solo extra credit
5 rounds:
120’ sled push +135
120’ farmers carry 32kg bells
16 ring pushups
18:05
So, seeing Pilates everywhere I go. The Ski Erg… is just Pilates…
Warmup
NFT:
3 seated box jumps – GET up!
10 rotational MB scoop tosses
30 sec side plank rotations/sdie
x 3 rounds
A)Hang Power Clean
EMOM 6
5 TnG reps – continuous movement – below the knee
-STAY Fast and STRONG!
115/125/135/145/155×5
yes!!!
B)Strict Toes To Rings
6-8 reps x 4; rest 90 sec – 3 sec lower
hard to engage abs, helpful cue from Ro! will keep thinking about it
C)@sustained effort:
15 double DB snatch – 25#/hand
rest 15 sec
15 burpee box jump over
rest 90 sec
x 5 rounds
-SAME times per round!
2:06/2:06/2:06/2:03/2:00
awesome. good focus on breath today
D)Run
-@High effort:
250m w/vest
rest walk 1:2
x 6 rounds
-SAME times per round
1:28/1:25/1:27/1:25/1:27/1:26
E)Run
@high effort:
1 mile
8:51, felt bouncy!
F)10-15 min EASY cool down
Exercise History
stretched! with the OG boyz