Fitness: 3 x 5 Linear Progression
Start light enough to add weight for 7 weeks.
Performance: 5/3/1, 3 Week, 70%/80%/90%
Use training max. Need a Wendler refresher? Check out these resources:
5/3/1: How to Build Pure Strength T Nation
Better Than Before: A Review of 5/3/1 Jim Wendler
Post loads to comments.
e2/8
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Performance
12-9-6-3 Reps for Time
Deadlifts 315/205
Strict Handstand Push-Ups
Fitness
5 Rounds, For Time:
6 Deadlifts 225/155
4 Wall Handstand Kick Ups with a :02 or 2 Wall Walks with a :02 hold
Post time and Rx to comments.
Lindstar’s final class at CFSBK last week before she left Brooklyn
A Parting Love Letter From Lindstar
When I thought about writing my goodbye love letter to CFSBK, I immediately wanted to copy and paste Gina’s letter and just change the names of the cats. Her letter was that good. But alas, instead of reliving that glory, you’re going to have to suffer through my rambling.
I found CFSBK when I was struggling with a lot of demons and in a very dark place. And it saved my life. I have no doubt of that. I bribed a friend of mine to come to the teaser class with me after a drunken bar conversation with a nice gentleman who used to work there, Shane. I had no idea what I was walking into. My first thought walking through the door in February 2012 was, “Oh shit, this place is way too cool for me. And these guys and gals are way too intense and good-looking. I can’t do this.” I’m happy to say that though I was convinced I might, I did not die during that teaser. I’ve never been “athletic” and it never occurred to me that I might be able to change this. You know, I grew up hearing stuff like “Oh, you’re think not good at math? Just work harder.” The fact that this could be applied to athletic endeavors somehow never crossed my mind until spending that hour plus with Captain DO, which convinced me (I might have been high on endorphins or something) that I *could* do Crossfit and it was for me. I signed up for Foundations that night.
I’d like to say that the transformation was instantaneous, but it was a process that is still ongoing. I emerged from the warm comforting womb of the double Foxes Foundations, still full of trepidation although much less so than before. But at that time, there was this wonderful option for those of us still scared of *CROSSFIT*, called On Ramp… kinda like a slower paced version of classes… I dunno. I went to those classes, until I was unceremoniously told to GTFO and get into group class. Whatever, jerks. I did. And I haven’t looked back.
I expected to like CFSBK. What I didn’t expect was exactly how much. I immediately enjoyed the awesome people I was meeting, the friendly, welcoming, and supportive environment, and the stellar coaches, who for some unbelievable reason, never mocked my (lack of) skillz. I kid. Mocking is just not the CFSBK way. What also surprised me was that every small victory in the gym translated into increased confidence, a gift I got to take home with me. Now my head was all, “You didn’t think you could lift that. But you did. BOSS. Don’t think you can write your thesis? You can. MOAR BOSS!” And I did. Which is why I have to write this letter, because I’m a doctor now and have to join the real working world.
Final thoughts: At CFSBK I found friends that became family. I found a safe place. I found a home that sustained me when I was not able to create a home for myself. Home, in this sense, being more than the physical place where you sleep at night. There aren’t words strong enough to describe the physical and emotional impact that CFSBK has had on me, but suffice to say you saved me. Thank you. I will always love you, but please stop making me cry. I promise I will be back to visit sooner than you think. And you know, stalking the blog, like ya do.
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Groundskeepers Turn Into Acrobats Improv Everywhere
