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Monday
Nov112013

Inversion Strength

Part A - Inversion Skill Work

4-5 Rounds NFT of:

2-4 Kick Ups to the wall or freestanding kick-ups
10 Log Roll to V-Ups


Part B - Inversion Strength Work

4-5 Rounds NFT of:


"Fitness"
1 Wall Walks - 15 second hold
8 DB Press
8 ea Renegade Row* (no push up)

"Performance"
30, 40, or 50 Handstand Push-Ups in as few sets as possible. Start each set with as many strict as possible and then move to kipping.


Post experience to comments.
Inversion e 4/6
__________________________________

5 Rounds for max reps of:
:30. Burpees
:30 Rest
:30 Kipping Pull-Ups
:30 Rest
:30 Sit-ups
:30 Rest


Post total reps and Rx to comments.

Home
Separated at birth? Lauren B and Dolce

Inside The Affiliate

As some of you might know or have heard, I’ve been working on a new blog called Inside the Affiliate (ITA), where I’ll be sharing what I've learned over the last six years running a CrossFit gym. In the spirit of CrossFit’s open source affiliate model, I'll be discussing our class management principles, continuing education programs, and the lessons our coaches and I have learned since starting CFSBK. The ultimate goal of the blog is to promote strategies that help affiliates create professional, inclusive, and effective training experiences for their members. I’m hoping you’ll also be my readers, and help me spread the word by sharing the blog with anyone you know who is interested in CrossFit, especially your friends at other gyms.

Here are three articles for you to start with. Enjoy!
1. Starting Class with Introductions
2. Compensating Coaches Part 1
3. Continuing Education: Giving Coaches Tests

____________________
A Call To Standards For Coaches, Owners and Athletes Outside The Gym

Reader Comments (19)

Congrats David, site looks great!

May have overdone it a bit playing catch up at Crossfit Manila today. Went in for OG for a bit:

Bench
45x5 115x5 150x5 180x5x3

Deadlift
135x5 205x4 255x3 295x2x3

These were supposed to be triples but I wasn't feeling good going for a third so I dropped the volume. Then joined the 5:45PM class for:

Snatch
95x3 115x2 135x1 145x1 155xF,F 135x1

Clean
135x1 155x1 175x1 185x1 195x1 205x1 215x1 (PR!)

I learned that a non-spinny bar really messes up my snatch but somehow does wonders for my clean, those 205 and 215 reps floated off the floor (but were still tough to stand up).

Was going to skip out on the WOD but ended up feeling great after the PR so I went for it.

"Jeremy" (21-15-9 95# OHS and Burpees) in 8:41

Have been avoiding any real conditioning work for a while, and this killed me. Lots of standing around. I blame the heat!

November 11, 2013 | Unregistered CommenterTodd

Congrats David, site looks great!

May have overdone it a bit playing catch up at Crossfit Manila today. Went in for OG for a bit:

Bench
45x5 115x5 150x5 180x5x3

Deadlift
135x5 205x4 255x3 295x2x3

These were supposed to be triples but I wasn't feeling good going for a third so I dropped the volume. Then joined the 5:45PM class for:

Snatch
95x3 115x2 135x1 145x1 155xF,F 135x1

Clean
135x1 155x1 175x1 185x1 195x1 205x1 215x1 (PR!)

I learned that a non-spinny bar really messes up my snatch but somehow does wonders for my clean, those 205 and 215 reps floated off the floor (but were still tough to stand up).

Was going to skip out on the WOD but ended up feeling great after the PR so I went for it.

"Jeremy" (21-15-9 95# OHS and Burpees) in 8:41

Have been avoiding any real conditioning work for a while, and this killed me. Lots of standing around. I blame the heat!

November 11, 2013 | Unregistered CommenterTodd

Wow, LB and MD really do look like twinsies. Cute, you guys!

I appear to be consistently able to kick up to the wall. YES! Next stop on this train is HSPU. I know there aren't that many exposures left in the cycle, but I want to make this my next area of focus on my own. Coaches -- how do you recommend starting out? Negatives, maybe?

WOD: 37 burpees, 21 pullups, 80 situps Rx. Thanks Fox for giving me the mental permission to use this as a kipping pullup practice day instead of high rep ring rows. Kips are still inconsistent and hard to organize for me, so it was good to get some work on the bar even though my total number of reps was pathetic.

November 11, 2013 | Unregistered CommenterStella

Wow, LB and MD really do look like twinsies. Cute, you guys!

I appear to be consistently able to kick up to the wall. YES! Next stop on this train is HSPU. I know there aren't that many exposures left in the cycle, but I want to make this my next area of focus on my own. Coaches -- how do you recommend starting out? Negatives, maybe?

WOD: 37 burpees, 21 pullups, 80 situps Rx. Thanks Fox for giving me the mental permission to use this as a kipping pullup practice day instead of high rep ring rows. Kips are still inconsistent and hard to organize for me, so it was good to get some work on the bar even though my total number of reps was pathetic.

November 11, 2013 | Unregistered CommenterStella

6am with Fox and McDowell. Had a few excellent wall kick-ups and freestanding holds. Noticed for the first time today that the freestanding hold feels easier in my wrists and shoulders than leaning against the wall. Progress. 39 strict HSPUs in the strength portion in sets of 5 and 6. Metcon: 55 burpees, 64 pull-ups, 89 sit-ups. Should have pushed the burpees and pull-ups more in the first few rounds.

November 11, 2013 | Unregistered CommenterPeter

Site looks awesome, David. I just read all three articles — it's cool to get a glimpse at the inner workings of the gym and how you got to where we are today.

November 11, 2013 | Unregistered CommenterMatt Katz

Great Site David! Needs repeating: Yet another reason you're an amazing coach and why our box is such a great place. Reading about the coaches and how you run your business certainly can be used as a template for almost any business. If the employee is properly compensated, nurtured and given the opportunity to grow the business will be that much more likely to succeed.

Today just doing strict HSPU's in sets of 5... until I found out time was running out. I know I was suppose to do them in biggest sets but I wanted to keep some in the tank. I also felt if I rushed to do more I would pop off the wall and that would then end my round.
The last round(s) was kipping (fast) of 7 and three because I popped off the wall and had to come down.

The WOD was something I like doing and my number are from memory so I might be off a few.
51/49/110 I think is correct.The thing I have noticed about the rouge racks is the pullup bar is not only a little bigger in diameter making my grip harder its also slippery compared to the welded pullup bars. (This cost me some reps as I had to come off and regrip because I was slipping off. Chalk helped me maintain the 10 reps per but I think I would have had more on the low bar.

November 11, 2013 | Unregistered CommenterKeith W

Stella that's what I'm working on too! I started with three abmats. It's hard.

November 11, 2013 | Unregistered Commenterariel c

I don't often comment, but would like to say that the ITA site looks great and is a very interesting look at "how the sausage is made" even for someone like me who has no intent of ever moving beyond just being a group class attendee. It also shows the amount of extra work put in and the desire to continuously improve that I have come to appreciate from management and the coaching staff at CFSBK and that make the gym such a great place (basically +1 to what Keith said).

November 11, 2013 | Unregistered CommenterFraser H

Handstands - Got some good free-standing handstands without touching the wall. Very happy to have made progress on those this cycle.

HSPU - 40 in 5 sets (12/8/7/7/6) Pretty tough. Did this in 6 sets a few weeks ago.

WOD: 64 burpees / 80 pull-ups / 97 sit-ups.

I'm recovering from a little cold so I wasn't feeling 100%. Probably should have taken it a little easier on the WOD in retrospect.

November 11, 2013 | Unregistered CommenterDan L

7am with McDowell and Fox. Handstands kick ups were feeling pretty good this morning. I think I need to work on my overhead strength/wall walks a bit more before trying HSPUs. WOD wasn't as bad as I thought it was going to be. 39 burpees/75 ring rows/90 sit-ups

November 11, 2013 | Unregistered CommenterLinda

6am with McDowell and Fox

kickups were so-so, log rolls with v-ups were hard

I did have a brainwave with kickups against the wall and realized I should try treating them like unsupported kickups, and then just reach out for the wall after you hit the top. ie, not aiming to hit the wall when I kick up. This made them a lot smoother. I still think I get a better handstand kicking up unsupported for some reason. Trying to figure that one out.

31 HSPUs in 4 sets: 4 strict/6 kipping, 2 strict/3 kipping, 2 strict/5 kipping, 2 strict/7 kipping

so, a total of 10 strict and 21 kipping


WOD: 66 pull-ups, 76 sit-ups, 60 burpees, for 202 reps total

Got a faint headache after this was all over, which wasn't too bad. I thought the burpees and kipping HSPUs would be worse.

November 11, 2013 | Unregistered CommenterAlex C

Great workout this morning with the 6am crew. I spent the first part working on handstands and walking handstands. My old gym had a great gymnastics class where I was working on them for the last few months.

For the WOD I got 227 but don't remember my split. I know I was consistent on doing 15 PU's each round even if that gave me more break.

Nice work everyone! See you tomorrow.

-m

November 11, 2013 | Unregistered CommenterMichael Affronti

Egg CSA members: your final delivery is Wednesday,and it will be a double order

There are two more weeks in the egg CSA, but the delivery schedule from our upstate CSA partners is now just monthly (instead of weekly.)

To make sure you get your last two weeks' worth of eggs, Herondale will be delivering two weeks in ONE delivery this coming Wednesday, Nov 13

Pickup will be 6-8:30.

Email me with questions: mignyc at gmail dot com.

November 11, 2013 | Unregistered Commentermichele

Great stuff DO (and happy belated birthday fellow Scorpio),
I was checking the crossfit subreddit a while back, and the salary talk of the coaches was all over the place, could be interesting research material.
Arms were still tired from Sunday's thrusters, but finally got my first wall kick-up handstand, while this was huge for me, I was surprised that breaking 180 wasn't as scary as I thought it would be.
WOD 75SU, 75RR, 40Brps

November 11, 2013 | Unregistered CommenterPigeon

Congrats David! The blog looks fantastic!

@Stella and Ariel C- me three! I managed to get my head to two abmats a few times the other day! I would also be interested to know the best way get better at these is, as I do not really have time for Pull-up Club these days on top of Crash B training and I feel like HSPU Club might be a little less time- consuming and easier to do at home...

10 am today with Noah. This was my first time ever actually making it to a Monday am class (I work Sunday nights) I seem to be waking up naturally at 9am since the clocks went back. I have never in my life not needed an alarm clock and it is so amazing to have this luxury right now.
Part A- 5 rounds- kick-ups felt good and I pulled my feet away from the wall for a bit longer today. V-ups are so hard. Ow. I can't touch my toes at all but I think they have improved somewhat.
Part B- 4 rounds plus presses- wall-walks are much better, steadier and more controlled. these days. I did the presses at 20# and the rows at 25#. The presses got really heavy by the fourth round.
Then I spent some time on my favorite erg.

November 11, 2013 | Unregistered CommenterCharlie

PIGEON! @#*&$ing awesome to see you do that this morning. We're finally ready for our graduation ceremony!

November 11, 2013 | Unregistered CommenterStella

@Stella,

Nick's gonna have to close that school pretty soon.

November 11, 2013 | Unregistered CommenterPigeon

Tuesday Bench with Noahpologies

45x5, 95x5, 135x5, 185x3
205x1, 215x1, 225x1, 235x1, 240x1
205x3
185x5
165x8
135x20
(BRO SCIENCE!)

Mondays WOD
195 reps total
To the best of my recollaction...
Burpees 11-10-10-10-10
Pull Ups 15-15-15-11-12
Sit Ups 15-15-15-15-16
Felt pretty nauseated while teaching AR afterwards

November 13, 2013 | Unregistered CommenterFox

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