3 x 5
Sets across. Dead stop reps, double overhand if you can. Add 5-15 pounds to last week.
3 x 5
Sets across. Dead stop reps, double overhand if you can. Add 5-15 pounds to Week 1, or heavier than last week if you pulled from the floor.
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Exposure 4 of 8
Every Minute on the Minute x 15:
1) 20 Hand-to-Hand Kettlebell Swings 24/16kg
2) 20 AbMat Sit-Ups
3) 10-20 Push-Ups
The kettlebell load should be moderate. Modify the hand-to-hand switch to 10e Single-Arm Kettlebell Swings as needed. The Sit-Ups are unanchored. Modify the Push-Ups to elevated as needed today to be able to complete at least 10 perfect reps. If you can do sets of 20 perfect unbroken Push-Ups then scale up to Ring Push-Ups.
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Want to set new PRs under the watchful eye of Coach Frank? A late morning cycle of Next Level Weightlifting Club Starts this Wednesday, April 17th!
Late Morning Next Level Weightlifting Cycle: Register Now!
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. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!
Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.
The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.
What do we offer?
- Small group training for optimal feedback and support
- Modified programming for individual needs
- 3-day weekly programing
- Online programming, chat, and video submission via True Coach
- Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
- Video delay replay devices for enhanced feedback
Dates and Pricing
Dates: April 17th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)
We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll!
This cycle is capped at 8 participants and needs 5 people registered to run.
About the Coach
Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
News and Notes
- A note from CFSBKer Adam Scher: “My company was nominated for a Webby (the Oscar’s of the internet)! The Believer, a website we designed and built has been nominated for Best Magazine Website. The nomination has two parts, a critic’s choice and a people’s Choice. That’s where CFBSK comes in. If the community could vote it would be so helpful as we are up against a little old magazine called The New Yorker. Thanks for the help! Voting takes 60 seconds and can be done here.”
- Moe N. is looking for a newborn baby photographer. Have a lead? Contact him him at Moe [at] badpopcorn.com.
Yesterday’s Results Board: “Badger”
Why Your Brain Hates Slowpokes Nautilus
Do Fraser’s and Sigmundsdottir’s Open Performances Forecast Games Championships? Morning Chalk Up
225 on the deadlifts. This was just about right.
Swings with 16kg KB, 12 pushups per round. Shawn is a situp ninja and I could only watch in amazement as she finished every round while I still had 3-5 to go.
I’m pleasantly surprised that I managed two rounds of pushups unbroken, and even in the last round I went 7-3-2. I’m sure I will have to go to singles at some point during Murph, but maybe not until the later rounds based on how this went.
Shawn Campbell says
7am with Lauren
I haven’t been to the gym on a Monday since our first week of the cycle, when I started out with 135# and repped out at 9. Today, we were supposed to go sets across but the 145 felt speedy so I did my next two sets at 155. The second of those was the better set.
EMOM swings with the 12kg bell. My hands got stuck a few times so I actually no-repped myself in 3 of the 5 rounds. Silly. Thanks to Stella for the shout out. I’ve been testing 100 sit ups for time once a month since January so breaking these up into sets of 20 wasn’t so bad. I was aiming for 30 seconds and ranged from 33 to 28 seconds in the last round. I made a decision to scale to 8 push ups because Lauren warned that she would be a stickler on form. I think I had all 10 in me though and shoulda….
I changed up the cash out to go along with shoulder therapy: SA DB presses 3×8 on R; 4×8 on L 20#; powell raises 7.5# 3×8 L/R. 5 short mins of double under practice but my shoulders were tired by then, so not great..
David Osorio says
15 Unbroken Push-ups
5×8 Cable rows
GHD Prone Holds +25lbs x :20 x 3
5:00 Bike Erg 5:00 Stretching