Every 2:00 x 6:
Pull + Hang Power Snatch + Hang Snatch
Stay patient and balanced from the floor to above the knee on the pull. Build to a medium-heavy but perfect load, same or slightly heavier than last week.
Post loads to comments.
Exposure 3 of 8
AMRAP 6 Minutes:
Power Clean and Push Jerks 185/125
The barbell should be on the heavy side of medium today. Modify the Bar Muscle-Ups to Chest-to-Bar Pull-Ups or Chin-over-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
THE LOOK, FEEL, PERFORM BETTER CHALLENGE WINNERS: 3RD PLACE
We’re so proud of everyone who recently completed the 2019 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time meditating, 3 women and 3 men stood out to us as winners, and we’ll be announcing them this week. We’ve also asked them to tell us a bit about their experience and the “secrets” to their success. Today we’re pleased to announce the 3rd place winners: Suzanne Yong-Sellers and Jay Reingold.
Mindfulness was a big challenge for me, in a good way. I mainly applied mindfulness to meditation, but then applied it to other parts of the challenge, like eating, and general awareness with life—tracking finances, really paying attention when chatting with people. I’ve been more aware of including vegetables with my meals and focusing on lean meats, almost eliminating red meat unless with company. Smart carbs still seem to elude me.
Food prep was another good habit I hope to continue. I planned (and prepped) 2 meals for the week and that was enough to get me through! The Facebook group is incredibly helpful! It’s good to hear how others deal with snack temptations, but also to read their achievements is inspiring!
Getting a good night sleep was a habit I started last year and was able to carry on to this year which has made a huge difference with performance during the day. Alcohol was another carry over from last year (substituting seltzer as a nightly drink, not having beer in the house), but I still need to work on the social drinking. Age has helped as a reminder to take it easy. Active recovery is still a work in progress.
I’ve noticed some decent gains in the gym, and it think it’s because of the sleep, cleaner eating, and less alcohol. I just have to keep on that track, along with some minor adjustments with smart carbs and active recovery. Muscles-Ups, here I come!
The Challenge was an all-around great experience. I achieved my main goals: significantly reducing the amount of refined sugar that I was consuming, upping the vegetable intake, reducing the alcohol (in fact I remained 100% dry all 12 weeks), and dropping the holiday/sloppy eating weight.
After the first week I was able to get into a really great cadence and actually did not find it that difficult to stick to my goals. I am really happy to report that I felt awesome throughout – my sleep greatly improved, I dropped 13.5 lbs and have figured out some great strategies for eating more balanced meals (which basically involve signing my paycheck over to Whole Foods). I have been eating dinner for breakfast now (grilled salmon and veggies) and I keep an overabundance of fruit around when I need to snack. My clothes fit a lot better, I am able to get into a couple of pairs of pants that were gathering dust in my closet and may have a two-pack (or Tupac?) now.
I started spinning recently and re-tested a workout that I did on January 3. I generated 270 kj the first time around and 379 kg the second so my aerobic capacity has really improved.
I decided early on not to focus on meditation or active recovery this time around because I did not want to pile on too much stuff at once. I’ll try to introduce it to my life when the time feels right. My plan now is just to keep it rolling and hope I can snare a strict Muscle-Up soon!
NEWS AND NOTES
- Check back tomorrow for our 2nd place winners!
- Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Details are here!
- This one’s for the ladies! Our women-only Brazilian jiu jitsu class kicks off on April 14th.Same BJJ Level 1 starter pack we’ve been offering, with a stronger focus on self-defense. If you’ve been curious about BJJ but are apprehensive about rolling around on the ground with a bunch of dudes, this is your chance to get started!
- On April 3rd, 2019, the Sunset Park Brooklyn community experienced a devastating 6-alarm fire that displaced more than 50 families including young children and elderly neighbors. Let’s help them out! Go HERE to donate and help them get back on their feet.
Yesterday’s Results Board: Deadlift | Single-Arm High Pulls, Renegade Rows, Sled Push
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