Fitness: 3x5 across
Should be a little bit of a fight but plan to hit all 15 reps today. Time your total bench pressing time so that you get your longest rest before your last set. Don't doddle through the warm-ups.
Performance: 5/3/1 "5 week"
65%x5, 75%x5, 85%x5+
Add 5 lbs to your Training Max from the last rotation.
Post loads to comments.
15 Minutes, NFRs of:
Accumulate :20 second Supine Plank on Paralettes
5-10 Strict Knees 2 Elbows or Strict Toes to Bars
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The 4th Tough Titsday Powerlifting Meet
We witnessed some epic successes and heartfelt losses on the platform yesterday as these ladies put their strength to the test. Each athlete had three attempts to establish 1 Rep Maxes in the Back Squat, Bench Press and Deadlift. Congratulations to everyone who PR'd and/or placed in the event.
Thank you to everyone who volunteered their time and talents to make the event a huge success. We'd also like to thank all the spectators who cheered on the lifters and especially recognize CFSBK's favorite Powerlifting farmer, Coach Margie for creating and executing this event.
If you haven't already, post your experience to comments.
2013 CF Subway Series Announced!
Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2013 Subway Series! All NYC affiliates are invited to participate -- the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
Scoring will work "Open-style": top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.
The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.
Although only athletes competing RX’d will qualify for affiliate scoring, all athletes are encouraged to participate or watch and cheer. There will be scaling options available at each event.
All athletes MUST register for each individual event in advance via EventBrite in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register early!
Defining Beauty CrossFit Invictus
Some... interesting fare, much of it Paleo