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Wednesday
Jun262013

Back Squat

Fitness: 3x5 across
Leave room to go up over the next 6 weeks

Performance: 5/3/1 "5 week"
65%x5, 75%x5, 85%x5+

Add 5-10 lbs to your Training Max from last cycle.

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As Many Rounds As Possible In 8 Minutes Of:
10 Dumbbell Split Cleans, Alternating legs
150m Row


Go hard on the row and take your time bracing and executing every split clean. Go as heavy as you can organize well. After the workout, cash out with 2:00 in couch stretch each side.

Post load and rounds completed to comments.

Yoga With Whitney Hubbard

Whitney will be teaching at Mala Yoga soon. Check out the details below if you want to get your OM on with one of CFSBK's finest.

What: All Levels Yoga Class (This means it is open level. It won't be complete basics, but it won't be insane, either.)
When: Sunday, June 308am-9:30am.
Where: Mala Yoga, 162 Court Street (at Amity St), 2nd Floor

You don't need to sign up online in advance. Just arrive a few minutes early to sign a waiver. They have a new student special (3 classes for $30 within 30 days). I'd love for some Crossfitters to join me for a little extra recovery and restoration. Kick-start your Sunday... we can go deadlift together afterward!

Also... I have a regular, weekly class starting up!
What: Basics/Intermediate Yoga Class with Whit H!
When: Fridays, 12:30-2PM (starting July 5... ongoing)
WhereMala Yoga, 162 Court Street (at Amity St), 2nd Floor

This is my first regular, weekly class as an instructor on a studio schedule!

Here's my recently launched website with a bit more about me as a yoga teacher, my upcoming schedule, and a blog with some simple recipes: YogaPeel

Feel free to email me with any questions at all: whitneymhubbard(AT)gmail.com
Thanks!

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Ménage à Trois Radio with a special CFSBK guest...

Reader Comments (26)

6AM with Noah and McDowell

1. Great having Noah around in the mornings. I got some great notes during the squats which had me standing up a lot quicker than I did last cycle.

2. The WOD today felt sloppy on my part. Something about counting to ten AND remembering to alternate legs confused my simple mind. Thank god I wasnt chewing gum at the time.

3. Peter, you were crushing those muscle-ups today!

June 26, 2013 | Unregistered CommenterMattyChm

Huuuuuge 7 AM with Noah/McD.

BSQ 120x5, 140x5, 160x11. Very happy with that rep out number!

WOD...bleh, I lost track of rounds. I *think* I got 4 + 5 split cleans with 25# DBs. I *know* I hated it the whole time :P

June 26, 2013 | Unregistered CommenterStella

6am private with Josh. Snatch technique work for most of the session. Worked up to 139# if I did the metric math correctly. The last rep felt great. Nothing better than the feeling of a solid squat snatch. Conditioning:

2 minutes ME muscle-ups
1 minute rest
6 minute AMRAP of:
50 double-unders
15 burpees
1 minute rest
2 minutes ME muscle-ups

7 MUs, 2 rounds + 15 DUs, 3 MUs

Conditioning with Josh kicks my ass. Last 15 DUs were the best of the day. I think I was spinning the rope faster and not jumping as high. Several misses on the muscle-ups. Wasn't keeping the rings close to my chest as my arms fatigued. With the tape on the plastic rings I was using, it feels like I was rubbing my hands on rough sandpaper. Tender.

@MattyChm: crushing? Sure didn't feel that way. Steady progress, though. Every week the muscle-ups feel a little better.

June 26, 2013 | Unregistered CommenterPeter

I can't read "muscle-up" without getting antsy. Is it too late to be sold to a travelling circus?

June 26, 2013 | Unregistered Commentercrystal

6am with McDowell and Noah. 140x3x5 for the back squat. A few meters short of 4 rounds on the WOD with 25# DBs. My forearms/grip were pretty tired!

June 26, 2013 | Unregistered CommenterRebecca C

7am with McDowell and Noah. Really excited to try the Wendler this time around, as I did LP last cycle. I'm using a true 90% of my 1RM as my training max, and even that is heavy and hard. Hoping to make some gains this time around. BSQ 130# x 10 today on the rep out - felt good. Loving the bracing sequence, it's really changing the way my squat feels.

WOD: 4 rounds + 10 cleans + 53m row, used the 25# DBs. Forearm grip was fried, it was also just plain hot and sweaty.

June 26, 2013 | Unregistered CommenterKH

Also, @MattyChm: I'm SO GLAD I'm not the only person who has trouble counting to ten when alternating-side movements are involved.

June 26, 2013 | Unregistered CommenterStella

Pro tip: when alternating sides in a unilateral movement (as in today's split cleans) try using 1-1, 2-2, 3-3, etc until you get where you're going. Helps me a lot :)

June 26, 2013 | Unregistered CommenterFox

Whoa. Sifting through my inbox and realized that my 1-year anniversary w/ CFSBK has come and gone, on June 14th!

Thanks, DO + CFSBK, for a year of strength gains; improvements in mobility and focus; a real appreciation for what my body and mind are capable of; some serious belly laughs; loud and hearty encouragement; Benson; tolerance of my subpar football skills; freaking awesome tacos, and some ludicrously fun times with some truly amazing people.

I feel fortunate every day to be part of such a kickass community and am looking forward to more years with all of you wonderful folks.

June 26, 2013 | Unregistered CommenterCourtney

HERE, HERE TO BENSON!

June 26, 2013 | Unregistered Commenterasta

Did everyone see this? http://www.myfoxdfw.com/story/22676325/southlake-police-bust-so-called-gym-burglary-ring

Hilarious news report, but also why it makes me nervous that we don't have lockers at CFSBK.

June 26, 2013 | Unregistered CommenterAmy

well this presents a quandry. on the one hand, i feel like i should start leaving my 9mm magazine at home now when i come to the gym. but on the other, it seems like if i see some bro doing curls in the squat rack, all i have to do is ask them for my stuff back and they will.

June 26, 2013 | Unregistered CommenterJJ

Recovery Squat
240x3x3

Press
140x5x2

AMRAP 8min
10 DB Split Cleans @45
150m Row
5rnds flat. Uncomfortable but organized was my mantra.

June 26, 2013 | Unregistered CommenterFox

12pm w/ Josh, Josh's hair & McDowell

BS 125x3x5

WOD: split cleans #20, 4 rnds...should've cranked out a few more Split cleans in the last 10 seconds. Growl.

Watched Team Fox crank out the WOD. Inspired.

June 26, 2013 | Unregistered CommenterGracie

Noon class with McDeezy, Josh Marteezy and his Afro-Eezy.

WOD: 4 rds + 10 db clean + 10 meters running
#25 DB's ... prob couldn't gone a little bit heavier. These were easier than I anticipated.
But I ran, which was awful, per usual.

BSQ 3x5 @ #125

Also watched Team Fox crank out the WOD... first round they were in perfect sync and it was amazing.

June 26, 2013 | Unregistered CommenterShaye

Grace & Shaye = tall broad squad.

June 26, 2013 | Unregistered CommenterGracie

Woot just saw my first pic making it to the blog.
Huge class at 7am. almost broke 30 peeps. noah and McDowell kept it all organized and moving along.

Today was all kinds of sweaty mess at 7am.
Ended up backing off my squat to 185 for the 3x5
The wod was even more of a hot mess getting put on the erg made 4+ 47meters with 30#ers

Oof i say

June 26, 2013 | Unregistered CommenterKeith W

Office workout with a coworker:

Squats
45x5 95x5 135x5 190x5 220x5 250x7

Hit 255 for 7 last cycle, was hoping for 8 here but I get nervous without good eyes on me so I may have racked with 2 in the tank.

Press
45x5 75x5 90x5 100x5 115x5

Did the press and a little snatch-focused conditioning piece since I won't be in tomorrow either.

3RFT (4:55)
10 Hang Power Snatch 95#
10 Toes-to-bar

This got REAL grippy since we can't bail, all reps re-racked to the hang.

June 26, 2013 | Unregistered CommenterTodd

Backsquat: 250x3x5 (gotta get more hip drive, coming up too upright, OLD PROBLEM!)

Accessory WOD @30lbs: 4 rounds + 5 split cleans

June 26, 2013 | Unregistered CommenterSamir Chopra

Pride is a sin, and I am a sinner. PR's on my squat and press, three sets of five, 225 and 115, respectively. My 1 RM's are higher, but for this volume, this old man is pleased.

DO suggested it would be fun to calculate in foot-pounds, a term I have not used since high school physics, circa 1985. My press moves about 24", and Squat about 32". So, 115(#) x 15(reps) X 2 (feet) + 225 (#) x 15 (reps) x 2.66 (feet) is almost 9,000 foot-pounds.

Math is REAL!

June 26, 2013 | Unregistered CommenterTom

Did some power snatches up to 65 kilos

Then I did some hip power snatches at 55kilos to work some technique on my pull under. Some early arm pulling:

http://www.flickr.com/photos/cfsbk/9146737001/

June 26, 2013 | Registered CommenterDavid Osorio

Did some power snatches up to 65 kilos

Then I did some hip power snatches at 55kilos to work some technique on my pull under. Some early arm pulling:

http://www.flickr.com/photos/cfsbk/9146737001/

June 26, 2013 | Registered CommenterDavid Osorio

@DO - Your video made me think of this drawing: https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-ash4/313798_10101443488309890_1274778410_n.jpg

June 26, 2013 | Unregistered CommenterAmy

HA!
That's pretty funny

June 26, 2013 | Registered CommenterDavid Osorio

Morning Workout
Strength
HBBS 7X5 @ 75% – rest at least 2 minutes
Warmup
45x10, 135x8, 205x5, 225x3
7x5x240

BBG
12 minutes to work to a max Power Snatch
45, 65, 95, 115, 135, 155f, 145

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
125, 125, 125, 125, 125

12 minutes to work to a max Power Clean & Jerk
125, 135, 155, 170

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.
145, 145, 145, 145, 145

1min rest

Accessory Strength
4XME Strict Pullups – rest 60-90 sec.
12 (grip failure), 60s
9 (grip failure), 60s
6 (grip failure), 60s
4 (muscle fatigue)

Notes:
Had coffee this morning as part of a new diet Asta is exploring under the advice of Sarah. Felt mentally sharper from 7AM until 3PM, managed to not fall asleep despite the very limited amount of sleep I had.

No dumping or bailing on any reps -- makes me much more conservative with the weights than I normally would be.

Right shoulder is a little tender, but otherwise feeling great!

June 26, 2013 | Unregistered CommenterDan Rx'd

Back squat: 250x3x5 (GRINDY!)

Accessory WOD @30lbs: 4 rounds + 5 cleans

June 27, 2013 | Registered CommenterSamir Chopra

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