Press / Carry Superset
3 x 5
Sets across. Add 2-5 lbs to last week. Should still be moving fast.
2 sets of 5 and a 3rd set for “max” reps (capped at around 15). Move perfect and leave a few in the tank. Add 2-5 lbs to last week.
A2) Farmer Carry
3 x 200′
Build to a heavy load on the carries. Okay to put them down at the turnaround as long as you pick ’em right back up!
Post loads to comments.
Exposure 3 of 8
2 Rounds For Time:
Move at a sustainable pace today. Check your splits and aim for the second round to be consistent with the first. Scale the row/run as needed to 800/550m respectively to be able to complete them in under 5 minutes. Similarly, scale the Burpees to No-Push-Up or to 25 per round to complete them in under 3 minutes.
Post time and Rx to comments.
THE LOOK, FEEL, PERFORM BETTER CHALLENGE WINNERS: 2nd 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 2nd place winners: Carter Gill and Cadria Hibbert.
During the first month I felt better than ever. Huge gains and progress in both mood, performance, and appearance. I felt overall great and that encouraged me to keep going strong. During February I upped my gym frequency from 3 times per week to 5 times per week and that adjustment proved more taxing than I thought. I was more tired and more pressed for time. The cold month of February didn’t help any. I traveled for a few days and fell back into old habits (drinking more socially and eating out/junk food). When I returned getting back on the horse took a couple of days and I definitely felt that my progress had slowed. This seemed like a plateau and I wasn’t as motivated by my own growth any more. I felt the slog, but I kept it up. During March I got a bad cold which set me back, too. Adding the Open Workouts to the Challenge was tough for me. They crushed me and the recovery took longer than I was used to. I was disappointed in my “Jackie” time, but overall knew that I was MUCH faster (14:16 before, 11:43 after!) and stronger during it. The row and the Thrusters felt like nothing compared to January.
The biggest successes for me were seeing the incremental successes and letting those count one day at a time, which added up. I was able to to eat much more consciously with more complete nutrition. I was able to give up the vape pen I used. I cut back on alcohol and coffee consumption. My goal was to give it up all together, but that proved harder than I thought, socially. And alcohol and coffee consumption directly affected my sleep and mindfulness. BUT I walked away having rediscovered the person that I love so much. I feel like my old self again. I went through a very sad break up two years ago and since then have not taken the time to care for my body, mind, or spirit. This challenge reintroduced me to the Carter Gill that I love so much. Hadn’t seen him in a while. Thank you.
So with the food, I generally know what is good for me and what is bad, which doesn’t mean that in the past I would always follow it. I loved not counting calories or macros. I’ve used counting calories in the past to the extent that I’ve panicked if my FitBit broke as I didn’t know what I could eat. So I’ve been checking in with myself to see if I am hungry or thirsty. I’ve also cut down on snacking, thinking if I really want a snack and then taking the time to enjoy the snack. Portion sizes are now smaller for me instead of serving myself up the same amount as my husband, I’ll also break when eating to see if I want to continue. Hydration is challenging. I now have a bottle with lines on it to keep me in line.
Sleep: I have a baby. For mindfulness I would do a guided sleep meditation which I love, used to do this when I travelled for work really enjoyed doing it again. I also have a confession that I didn’t always fill in the tracker, like most of February.
Alcohol was a big thing for me, since moving to New York, when not pregnant, I would pretty much drink every day. While other people are emotional eaters I think I can be an emotional drinker! Boredom, stress, wanting to let off steam and party, reward myself for surviving the day or just thirsty. During the challenge I did cut back a lot and also thought about things like why I want a glass of wine when I’m cooking. I’ve noticed the difference. I sleep better, I go to bed earlier as I no longer have “beer power” to keep me up, and I’m sure that after this week’s long run my legs have recovered faster despite being 18 miles vs 15 miles. I’m not saying I’ll never drink again, but there is a cost associated with it that I am now more aware of.
Another thing that I have loved is getting stronger and fueling properly, I don’t think I’ve ever had defined quads before. To put this into context, I have a friend who is a proper “runner,” with a runner’s physique, she ran track at school, back in 2017 I couldn’t beat her, I had to stop running in May 2017 because of stress fractures and then pregnancy. She continued running throughout her pregnancy. But by focusing on strength as well as cardio and fueling properly I have started to beat her on races and intervals!
I didn’t do the official capacity test. I still only do Diapers & Dummbells and need to do my Foundations, so getting to a normal class is challenging. However, at the start of January, I did a pace test for my marathon training and I repeated it on the 23rd of March. My January pace was 5:01 minutes/km, and now I’m at 4:24 minutes/km, which I’m ecstatic with.
Congrats, Carter and Cadria! Check the blog tomorrow for our 1st place winners.
New Classes Starting in April!
- 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 morning cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Class starts April 17th. 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!
Yesterday’s Results Board: Snatch | Burpees, Front Squats, Row
Working Wounded CrossFit Journal
Photographing the NYC Subway Cars That Retired as Artificial Reefs Atlas Obscura