A) Deadlift:
Heavy 5 @2111
Warm up to a single heavy set of 5 reps at tempo, slightly (5-10lbs) heavier than the 3x5s we did a few weeks ago. This should be done with no misses and perfect form. The goal is to build success at moving heavy weights with near perfect form, so this should not be a true 5RM.
B) Barbell Row (Pendlay Row):
2 x 9-12
As a ballpark guide, you might use about 30-40% of your heavy 5 Deadlift weight then increase load and/or reps week to week, but prioritize good movement overload.
Glen Pendlay explains the Pendlay Row: Notice that the barbel starts on the floor for each rep in these. There’s some momentum and speed off the floor yet Max’s back remains neutral and his torso remains near horizontal. If you can get into this position then perform them like this!
Barbell Row Demo: If lack of flexibility (most likely in the hamstrings) prevents you from maintaining a neutral spine with a horizontal torso and very little knee bend, then perform them like in this video. Note that the torso is still near horizontal and not “ratcheting up” with each rep. Due to grip fatigue you may have to use a lighter load for this variation.
Post loads to comments.
Week 1 of 6
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7 Rounds for Time:
10 Wall Balls 20/10, 14/9
10 Power Snatches 95/95
The barbell should be light for you, unbroken on the fast end.
Post time and Rx to comments.
The CFSBK cheering section supporting Coach KHarpz at last year’s Wodapalooza
CFSBK at Wodapalooza 2020
We’re sending strong representation to Wodapalooza 2020, and we want you to follow along! Here are the badass CFSBKers competing in Miami:
Elly Correia, Greg Carlson, Pat Correia, and Toni Smith comprise Team Cortisol Junkies (coached by Coach Ro) and will compete in the Scaled Team division. Their first event is the Pump Sesh Triplet, where they’ll go off today (Friday) at 3:21pm in Lane 4 at Bayside Stadium.
Coach KHarpz is on Team Buffed, Beautiful, and Bitchin (rounded out by a crew from CrossFit Queens) and will compete in the Rx Team division. Her first event is the Pump Sesh Triplet, where she’ll compete today at 9:33am in Lane 6 at Bayside Stadium.
Coach Brittany is on Team Frandogs Spandex and will compete in the Rx Team division. Her first event is the Pump Sesh Triplet, and you can catch her today at 10:15am in Lane 8 at Bayside Stadium.
You can follow their progress on the WZA Leaderboard, and we’ll provide updates over the weekend. If you have (or want to buy) a FloElite subscription, you can watch the events live. Kick some ass, gang! Thanks for doing CFSBK proud!
Weekend Schedule
We’ll be running on a modified schedule this Saturday and Sunday as we host the Functional Range Conditioning Seminar in 597 Degraw. Everything you need to know is on our Schedule page!
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How to Watch: Wodapalooza Morning Chalk Up
2 Perfect Breakfasts for Blood Sugar Balance Blue Zones
No, you are not losing your mind: It WAS 10 rounds last night, not 7, and THANK YOU Brett and Lynsey for changing that! I was really dreading 100 snatches.
I was really feeling old and creaky and weak today. I wanted to deadlift 225 but ended up at 205, with rows at 63. That was PLENTY.
WOD with HPCs, otherwise Rx (the 7 AM and beyond Rx, not the 6 AM 10-round doozie!), 12:07. I haven’t lifted in the floor from a long time because Frankie’s still trying to iron out my bad habits from knee height. I didn’t want to erase everything we’ve been doing by doing 70 crappy reps from the floor.