Deadlift
3 x 8
Sets across, heavier than last week. Use a double overhand grip and a load that you could perform for 10 reps.
Post loads to comments.
Week 2 of 6
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30 Minutes for Quality:
500m Row
12 Box Jumps (jump up/step down)
8 Dragon Flags
4e Half Kneeling Windmills (watch the linked video on these!)
Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace.
Post work to comments.
We’re just 5 weeks away from the Iron Maidens Raw Open!
This Week at CFSBK in Review
1. We’d love your help with Iron Maidens 2019! There are a variety of ways to get involved. Fill out this volunteer form to learn more and share your availability. Check out photos from last year’s event to get a sense of what it’s all about.
2. “I was dating someone who had a Total and was all whaaat is theeeeese and that was all it took! I kept CFSBK when we broke up.” Our Behind the Desk series returned Tuesday with a profile of someone who is relatively new to the front desk but has been a CFSBKer since before we had a front desk. That’s right… it’s OGJB!
3. Hey, do you subscribe to our newsletter? Please do to get monthly updates on general gym happenings, blog highlights, and programming info! The August edition will be in your inbox next week. Sign up HERE or via the link on the sidebar to the right.
4. The dog days of summer are upon us, so you know what that means. Time to do something nice for yourself! Book a session with Leah D., our in-house massage therapist, today.
5. 10am Yoga for Athletes is cancelled tomorrow.
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Exercise for Persistent Pain Populations Barbell Medicine
It’s Games Time CrossFit (video)
Hi All,
As most of you probably have observed, esp. late morning folks, the traffic situation on Degraw has gotten pretty bad. I used to be on CB6 and am going to reach out to a few folks I know to see if there might be a way to get DOT and City attention on the traffic flow issues. If you know folks in city gov’t, I’d suggest you do the same. Bad situation for all concerned — the businesses on the street, bicyclists trying to use the blocked bike lane, patients and the drivers doing drop offs next door, folks like us walking to and fro, etc.
In the mean time, if you have a moment to RT my tweet from a bit ago, please do https://twitter.com/brooklynrob/status/1157324809690333186
Would also be interested to hear ideas of how to fix. Eliminate street parking on north side of street for dedicated drop off?? I think there are a couple transit ninjas amongst us who might have good ideas.
Today’s training completed in front of the games projected at 597!!
A) 7 min AMRAP @sustained pace
3 MU
4 OHS – 75#
5 BJSD – 20″
rest walk 7 min
x 2
1) 5 rds + 2MU
1) 5 rds, had enough time for extra 2 MU to tie rd but had a weird descent in 5th rd cause the rings are higher in 597 and jerked my shoulders around a bit and just didn’t want to be unwise. Shoulders are totally fine tho. That’s why I played it safe!
Long straps today! Did pretty well I wanted to heir on the side of caution with my low back and take it easier on pace. Thought the long straps would slow me down a bit! They did it was perfect! Did 2/1 for ring MU today I knew 3 wouldn’t be sustainable. Happy to get 32 muscle ups on these bad boys!
B) 7 min AMRAP @sustained pace
1 peg board
6 dual KB snatch – 16kg/h
8 cal AB
rest walk 7 min
x 2
I got a little bit of low key lumbar feedback in both sides of back. No nerve pain whatsoever!!! Just took it as a sign I should modify movement/intensity.
Subbed:
-3 hand over hand rope pull supine to stand for peg board
– :30 knee tuck paralette holds for snatches
-went 60-62 RPM on bike because I could.
3 rds for both! Felt good and now my back feels normal again! Woo!!
So close to being out of the woods. I can tell the clouds are parting. Perfect timing
A rarity for me: 5:30 PM class! In fact, I think this might be my first Friday evening class ever.
Deadlifts at 195. Unfortunately this caused my hip to act up 🙁
For NFT work I worked with a 24″ soft box and traded out kneeling windmills (which turned out to hurt pretty badly, boo!) for DB strict press to baby my hip. Gah, I was feeling so good especially with last week’s deadlifts going fine at just 10# less and heavy front squats this week.
Looking forward to AR for the first time in FOREVER tomorrow!