“El Oso”
Take 20 minutes to build up to a heavy load on “El Oso,” the CFSBK classic barbell complex:
5 Touch-and-Go Deadlifts
3 Hang Power Cleans
1 Jerk
Hands must stay on the barbell for the entire complex. Any version of shoulder-to-overhead is acceptable.
Post loads to comments.
Exposure 6 of 6
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Cash Out
4 Sets:
10 Hammer Curls
20 Band Triceps Pressdowns
Rest :30 between movements and sets.
Post work to comments.
Coach KHarpz and Ruchir, who was the first person to attend our first-ever Adaptive Athlete class
CFSBK’s Adaptive Athlete Class Kicks Off
By Katie Harper
When I first got into physical therapy school, I knew it was a start. I knew I wanted to help people and that I enjoyed physical fitness. Then I found CrossFit. I could see the lines; it was just about figuring out how to blend them.
In physical therapy school, I met Kelly Starrett, and he gave me one bit of advice I will never forget: “Just start coaching, and you will figure it out.” So I did just that. At my Level 1 seminar, I met some amazing people involved with Crossroads. That weekend in 2013, I made a long term goal to start my very own adaptive class.
But first, I learned the basics. For 4 years, I coached in tandem while earning my DPT degree and working a full-time physical therapy job. In 2018, I quit my full time physical therapy job to learn to become a better coach, to blend the best of both worlds.
I registered for the Adaptive Training Academy course, digested the material and realized I was finally ready to make my goal a reality. Thank you to Dr. Theresa Larson for encouraging me to get this going!
This week we kicked off our Adaptive Athlete program! I absolutely can’t wait to see this community grow. These are the reasons why I spent countless hours in the library and why I spend so much time in the gym learning the art of movement. This is the stuff that lights my fire. Thank you so much for coming, Ruchir!
News and Notes
- Saturday’s 10am Yoga for Athletes class is cancelled.
- Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle this Sunday, July 14th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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6am w/Jess and Harpz
El Oso 🐻
115-155-175-195-205
Took 5 sets before the overhead felt ok. Fun little strength piece.
Bis and Tris 🏖
Hi Ruchir! So glad that this class exists!
NLWC last night, I got an “awesome” out of Frankie on one of my halt snatches! Woo! I also learned that I tend to round my back slightly in the start position for both the snatch and the clean. I’m pretty sure this is because I’ve been trying so hard to relax my arms that I also relaxed my back. Such is Oly lifting…every time I fix one thing, there’s another to work on.
Squatted and pressed this morning at OG:
Low bar back squat, 3-2-Xish-1 tempo, 115x8x3. I say “Xish” because the whole reason I’m doing the tempo is to baby my right hip, which got angry at me squatting heavier loads last week, and the explosive up seems to be the part of the lift that irritates it the most, whereas moving slower allows me to really anchor in the best positions for pain-freedom.
Also, Frankie suggested low bar instead of high in case it made my hip feel better. Not sure whether it was the tempo, the low bar, or both that made this feel much better than last week (if still slightly uncomfortable), but I think I’ll stick with this for a while longer.
Press, 60×5, 65×5, 70×5, 75x2x5, 80x2x5. So many sets, OMG!
Excited for the Adaptive class to take over the world!!!
“El Oso”
95, 115, 135, 155, 175, 185
Jerks felt really off today, 185 and 175 were wobbly so I called it there.
5×12 Seated Arnold Presses
4 Sets:
12 EZ bar curls 45lbs
12 Triceps Cable Extensions 40lbs
8 Stall Bar Hanging Raises
I got to witness the adaptive athlete class.
I’m so happy and impressed that our gym is offering this class.
Loved watching you coach this Katie!!
thanks thanks thanks!!! 🙂
woooo ruchir!!! ruchir is a pro. Pumped to have him in the gym, he’ll be an excellent model for all of the folks who want to come in and take our future classes!
Warmup:
so many spine/hip drills!
then:
+
2 rounds
5 kb windmills/side
5 kb snatches/side
5 kb cleans/side
5 SA KB swings/side
rest 90s
A) Power Snatch
EMOM – 8 min
2 TnG reps – @65-75%
105×2/110×3/115#x3 sets Good day good day. Didn’t move up til it was crisp. Had an issue with keeping it close at first. I think I’m afraid of my shins right now. Energy is ramping back up!
B) Strict Press
Build to a TOUGH set of 5 reps in 12-15 min
75/85/95#x5 hiyyyup! I stuck to TOUGH. Didn’t go max effort. Patting myself on the back. Press feeling good!
C) Deficit Deadlift
75-80% 5 reps x 4 sets; rest as needed
-USE 275# to calculate %
225# across. 5# more on accident sorry! So odd at first but felt strong. Do we want double overhand here too? that’s what I did. Extra special focus on using right back. I could actually kind of feel it when I thought about using it more.
D) 5 rounds @sustained pace
10 cal row
20 cal bike
30 weighted DU
17:47.
54-56 RPM first 3 rds, 56RPM 4, 56-60 for 5
850-900cal/hr 1, 900-950 4-5 —-this I could handle and I’m glad I did it.
Doubled the doubles to 60 reps cause no weighted rope
Had a camera set up to count splits. but my AirPods turned off my app. So annoying! I was pacing well given the tight situation I was in.
Kicking myself for continuously forgotting to buy my scout rope.
Almost ran out of time but piped through it quickly at the end. I love that RPM rope.