Fitness: Power or Squat Clean 1-1-1-1-1
5 attempts at a 1RM clean or power clean. Misses count as attempts.
Performance: Clean 3 x 1
Hit 3 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
then,
Clean Pull
Perform 3 sets of 2 clean pulls at 110% of your 1RM clean. Practice movement and bar path that is consistent with your actual lift on these.
Post loads to comments.
e5/6
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For Time:
1000m Run
50 Box Jumps
400m Run
Post time and Rx to comments.
CFSBK Masters athlete Bob S. working power cleans
Throwback Thursday
Around this time in October 2008, CFSBK was still meeting in The Brooklyn Lyceum. In lieu of any actual heating system, CFSBK offered the following suggestions for staying warm while working out. Anyone from the Lyceum era can relate to the last recommendation:
- Wear a hat. A significant amount of heat can be lost from your head, so bring a beanie or cap to help retain heat.
- Wear layers. Especially for the upper body. Your bottom-most layer should be some sort of synthetic wicking material like DryFit or Thinsulate, while a hoodie or fleece should be fine for your outer layer.
- Bring an extra layer. Your body can produce a fair amount of heat during the workout, enough to make you sweat buckets despite the temperature. Don’t get caught cooling down… then freezing up in a wet shirt. Have something warm and dry to change into after your workout.
- Donate massive amounts of money for a new roof, new windows, and more space heaters.
The blog also featured a quote from Louie Simmons, found in The Westside Barbell Book of Methods, that is just as inspiring six years later:
“As far as training partners go, if you run with the lame, you will develop a limp. So only train with those who have the same goals as your own. Everyone can’t be a world champ, but we can all be better.”
There’s Still Time to Sign Up for CFSBK’s Endurance Program, Which Starts TODAY!
What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, STARTING TODAY!
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance)
What to Expect: This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training. We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training
Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.
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