Performance: 5/3/1 "5 Week"
65%x5, 75%x5, 85%x5+
Add 5-10 lbs to your training max
Post loads to comments.
With a partner, alternate per round until 20 total rounds are completed of:
10 Dumbbell Split Cleans (5ea)
Use ~ 45% of BW as Rx for the DBs. Should be able to do 10 UB push ups.
5 Strict Burpees to a plate
10 Deficit Lunges (5ea)
Deficit Lunges are reverse lunges with feet on the plate, back knee kisses the floor. Be strict on the push up for the burpee to develop some body weight pushing strength.
Post time, partner and Rx to comments.
Amy and I were back in Seattle this weekend for a wedding and grabbed a workout at our old gym, Crossfit Belltown. Here’s a pic with our coach Eric. -Mike A
Did you CrossFit at a different gym before CFSBK?
14.1 Announced Tomorrow! Saturday Logistics notes
Team CFSBK currently has 101 athletes (holy smokes!) signed up for the 2014 CrossFit Open. The first live announcement for workout 14.1 will air on the CrossFit Games site at 8pm EST and will feature Games athletes Garett Fisher and Marcus Hendren going head to head. We'll put it up on the big screen if anyone wants to hang around after their class and check it out.
As mentioned previously on the blog we'll be running the Open workouts on Saturdays which means you'll be able to get your score validated on Friday during group classes, Friday night at Open Gym, Saturday during Group classes or Sunday during Open gym. We will not be able to accommodate folks doing the WOD at other times due to space and time constraints. If you have an extenuating circumstance please let us know but the schedule above should provide ample options for anyone serious enough to sign up for the Open.
Also depending on the workout logistics, we may require anyone NOT officially registered for the Open to do a different or modifed workout based on what comes out of the hopper. Some of the Open workouts require intricate set ups and more equipment so we'll play it week by week and let you all know what the plan is.
Good luck to everyone registered! There is also a new Games app that will allow you to track your progress via your smart phone!
Curious about meditation? CFSBK can help!
Vajradhara Meditation Center in Prospect Heights will be conducting a special meditation workshop upstairs at CFSBK on Sunday, March 23 from 2-3:30pm. The class will include teachings, a guided meditations and a Q&A session. Taught by a qualified Western teacher, the meditation class will be easy to understand and emphasize how to meditate and practice in our NY urban environment. More info HERE.
Help Inside the Affiliate Win a Contest!
Breaking Muscle is having their 2014 Top 10 Fitness Blog contest, and we want to WIN. Well, that might be a stretch, but we'd love to get nominated. If you haven't nominated ITA yet and feel so inspired, we would love even more of your love! Please visit this link to nominate Inside the Affiliate. Thank you so much to everyone who already nominated us! You guys are amaaaaazing!
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