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Tuesday
Dec312013

Rest Day

Just a reminder that there are no 7:30 and 8:30pm group classes tonight as well as no Active Recovery. Otherwise we are operating on a normal schedule.

Tomorrow there are no 6am, 7am, 8am or 10am Group classes however we will be hosting a 12pm and a special 1pm class.  The evening schedule will be normal from 4:30pm onwards.

CFSBK OG and Pilates Maven, KH

Pilates at CFSBK Starting January 7th!

Have you ever been told by a coach or PT that you have a weak core?  Are you not sure what "keep your ribcage down" means?  Do you suffer from a tweaky lower back after lifting heavy weights?  Help is on the way!  The Pilates Method can be great "accessory work" for a CrossFitter, not only because it improves flexibility and strengthens the abdominal and back muscles, but mainly because it can help you figure out HOW to use these muscles properly.  Come join Kristin Hoesl (KH) in CFSBK's first ever weekly Pilates class.  We'll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning.  Additionally, although most of the abdominal work in Pilates is done by stabilizing a neutral spine, there's also some spinal flexion involved, which can feel really good if you're an avid lifter who spends most of their time in extension (or maybe hyperextension - we'll go over that too).  So if any of this sounds intriguing to you, come drop in on Tuesday nights at 7:30, starting January 7th.  Mad abs, yo.  And just a quick FYI, KH has been teaching the Pilates Method full time, both group classes and privates, since 2006.  To read more about her training and experience, you can check out her website at www.khpilates.com, or email her at kristin(AT)khpilates.com.

Yoga at CFSBK and More Active Recovery!

In 2014 CFSBK will be also rolling out our new Pilates program detailed above as well as evening Yoga with Whitney H on Thursdays at 6:30PM and Saturdays at 10:00AM (starting January 2nd) as well as a new Thursday 7am Active Recovery with Coach Fox and a second Saturday AR class at 12pm with Coach DO.

Look Feel Perform Better Challenge Sign Up Info and Capacity Test

Getting geared up to sign up for the challenge? We've had a few people overlook where all the information (tracker, where to upload pics, resources etc) are hosted on the web page. When you click the fancy widgit on the top right of the screen it will take you to a new page with an expanded navigation menu on the left. There you can see the links to all the resources you'll need for the challenge, including the new LFPB Forums where you can ask for support/advice from your fellow CFSBKers and Coach Fox. Please check it out!

Below is the 2014 Capacity test. We will be programming it as the WOD on Thursday, January 2nd which means you can do it in class then or on Friday where we offer split programming.  Otherwise you can make it up at OG or in a pinch ask a coach and we'll try to accomodate you performing the workout during a different class if you can't come this Thursday or Friday and can't make it to OG before the 5th.

"Cindy, Row Your Boat"
AMRAP 10 minutes:
5 Pull Ups
10 Push Ups
15 Squats

Rest 2 minutes

AMRAP 3 minutes:
Max Calories Rowed


____________________________
Have a happy and safe new years, everyone. CFSBK loves you.

Reader Comments (13)

Pilates! Mad abs, yo. Madabs.

December 31, 2013 | Unregistered CommenterKH

Lookin' good Wonder Twin!

Did tomorrow's snatch and HBBSQ work. Very ugly 78 on the snatch complex (although my reps at 68 and 73 were better than last week). HBBSQ 165x3x3, which felt good. I wasn't the least bit sorry to have run out of time to do the cash out.

December 31, 2013 | Unregistered CommenterStella

6am with Jess and MeLo. Tomorrow's workout on the snatch complex/squat. The barbell drill of dropping under the bar really clicked today. Pulling from the mid hang felt good, but struggled with the smooth transition from the floor. Stayed at 63# while trying to focus on too many things at once.
LBBS in prep for TTD. 175x3x5 felt solid with room to add more weight next time.
Cash out in 5:20, 2:00 on the row and half frozen on the run.

December 31, 2013 | Unregistered CommenterLinda

I'm very grateful that Kristin was my introduction to Pilates..

I came to Kristin for help with a reoccurring back spasm that was prevent me from training and competing in CrossFit. I didn't know she would help with so much more then that. The sessions I spend with her are very challenging but fun. I had a huge breakthrough when she taught me how my "core" had to be engaged not only when performing CrossFit exercises, but everyday life.

I give Kristin much credit for why I'm able to perform at the level that I can, and would highly recommend anyone who is serious about stepping up your game in CrossFit to speak with her.

December 31, 2013 | Registered CommenterJoshua Martinez

10 am with Jess and Melissa. Not-so-awesome snatch work, still around 68#, though I've shifted to the Performance side and am working on moving more fluidly into the overhead squat. "Fluid" as an adjective is stretching it at this point. I hit 140x3x5 on my LBBS though! I was quietly going to back down to 125, since that felt so heavy and I was scared, but then Melissa made fun of me (which translated to a vote of confidence) and told me to jump 5# from Saturday. So I did, and it was fine. Hard, but fine. :)

5 min on the cash-out, felt my lungs shriveling as soon as I opened the door for the run. Ouch.

December 31, 2013 | Unregistered CommenterKate R

6am with Mel and Jess

Was lifting next to JB, who was wearing her "PR Chucks", so as expected I PRed some things:

Bench Press: 175x5x2, 175x8

Very happy with this, since I failed on the fifth rep last week at the same weight. A PR for reps at this weight.

WOD: 121 double unders, 40 DB HP Cleans @ #40, 31 TTB

First set of doubles was 100 unbroken, a pretty sweet PR by 25 reps (I had a goal of 100 DUs unbroken back in August, at least I made it this year.) Developed the slightest tinge of a headache at the end, and when I started a second set I noticed it getting stronger so I just stopped. Exertion headaches are not worth it. Still, I'm really happy I could get 100 without a major headache. Previous PR was 75 reps unbroken, but that caused a headache that knocked me out of fittnessing for two weeks. I took DO's advice on these and concentrated on keep my head up and neck back, while staying as relaxed as possible.

Good times!

December 31, 2013 | Unregistered CommenterAlex C

One more day at CFGC before returning to SBK tomorrow. Appropriate that they had Filthy Fifty on today, as I missed the Christmas Eve class at SBK.

31:03 -- K2E were more like knee to armpits. The 50 burpees took close to 5 minutes, I think. Finished with 50 straight doubles, though, which is a PR and a long-time goal of mine. I did the Dirty Thirty my first week out of Foundations in 21:change--great to see the progress!

December 31, 2013 | Registered CommenterRyan

Yesterday- 4.30 with DO
I was happy when Carissa arrived as we were the only ladies and she is always a fun partner.
Bench press 102.5 x 5 x 3. Heavy.
WOD- substituted 20kg kb swings for DU's, DB cleans @ 25lb, sit-ups- 70, 33, 72.
Crash-B training afterwards. Accomplishment- managed to do the full class plus the ful rowing workout, cool down and stretches within two hours!!!
Today- 10 am with Lady Fox and MeLo.
Snatch complex- stayed at 63# as am still working on many things.
HBBS- 145 x 5 x 3. This felt good today and was a 10# jump. Yay muscle memory!!
Followed by more rowing etc.
Happy New Year y'all and thanks for helping to make my 2013 so much fun!!!

December 31, 2013 | Unregistered CommenterCharlie

Last workout of the year was a great one...

Snatch: Work up to a heavy single for the day, then drop down and do 3 singles
165
185
225
245
260 (Felt really good)
245x1x3

Clean+Jerk:Work up to a Heavy single, drop down..
225
275
295
315

2 Cleans+2Jerks
275
295

Back Squat:Work up to a heavy single for the day, drop down and do 3x3
225
275
315
365
405
435(Fail)
365x3x3

Clean Pulls@335x4x3

It was a great year at SBK, I made some great progress in my lifting (which is all that really matters in life anyway right?)

December 31, 2013 | Unregistered CommenterJakeL

Snatch complex today, worked to 155#, which felt pretty solid. So happy to be pulling off the floor again, its my favez.

HBBSQ: 270x5x3. Getting heavy but still feeling relatively bouncy and organized.

December 31, 2013 | Unregistered CommenterNoah

I know that it was yesterday's QOD, and the film is not officially out until 1/10, but I was able to watch the movie Lone Survivor last weekend. It's the (true, but sure, some stuff was inevitably changed...) story of a group of Navy Seals caught in a horrifying firefight in Afghanistan - and one of them was Michael Murphy. The Michael Murphy of "Murph" fame. It was a very engrossing movie, hard to watch at some points, and I predict that anyone who sees it will never view that WOD the same way again. I recommend it highly to anyone, but especially to this group. Maybe we can arrange an outing.

WOD the last few days was skiing in Utah - I recommend that almost as highly. Incredible how crossfitting has totally changed what I can do on the mountain over the last 3+ years, so thanks, coaches, I really appreciate it. Happy new year y'all.

December 31, 2013 | Unregistered CommenterTom

I came out of early winter retirement and left the gym skipping and singing as happily as a spring bird. Leaving 2013 on the best note possible. 4:30 with Jeremy and Melissa.

Bench 75x2x5, 75x5 with 3 second pause, 80x5

Wod. Who knows. Still have no idea how to kip t2b. 32? Double unders 96? 25lb db cleans lost count.....maybe 25-30?

Then I did 3x250m erg sprints and some ghd sit ups. Happy new year!!!!!

December 31, 2013 | Unregistered CommenterCrystal

6:30 with Jeremelo.
Bench: 220x5x2, 8. 8 was my goal, I might've racked it one rep early.
DUs: 73. Cleans: 26 w 45#. T2B: 22 I think. I really have trouble kipping T2Bs when fatigued at all. Must practice.

Happy New Year!

December 31, 2013 | Unregistered CommenterBen W

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