Fitness: 5 x 3 Linear Progression
Start light. Bail each rep and reset within a few seconds. Try to go heavier than last week.
Performance: Work up to a top set of 5 on a Touch and Go Power Clean
Work on resetting hook grip on the descent. You can pause at the hang but not at the floor. Must be touch and go. Try and go heavier than last week.
Post loads to comments.
AMRAP in 10 Minutes:
30 Russian Kettlebell Swings 72/53
10 Shoulder to Overhead 135/95
Post rounds and Rx to comments.
Check out these additional programs we offer at CFSBK, if you haven't already!
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. So if any of this sounds intriguing to you, come drop in on!
Learn more about KH in our interview with her, called "'Mad Abs, Yo!' How Pilates Complements CrossFit, and Getting to Know Kristin H."
Do you consider yourself too inflexible or inexperienced to try yoga because you're not one of those "naturally" bendy-kinda-people? Are your tight shoulders keeping you from finding a good overhead squat position? Are your hips and hamstrings begging for a bit of attention? Do you sit in a chair for long period of time? You get where this is going...
These ongoing Yoga for Athletes classes, designed and taught with the CrossFitter in mind, will allow you to start exactly where you are and build a foundation that supports your WODs, weightlifting, and overall quality of life. We'll learn and practice basic postures, focusing on the alignment and action of the body. Through a variety of standing, seated, kneeling, prone/supine poses, and even some inversions, the whole body will be stretched, moved, challenged, and restored. With consistent yoga practice over time, you can expect to increase your balance, improve coordination, develop more range of motion, create control of your breath, and calm the mind.
Learn more about Coach Whit in our interview "On Being An Athlete Who Doesn't Eat Meat."
This class is designed to give your muscles and mind a rest. For an hour you'll be guided through a combination of soft tissue work, mobility techniques, and general restorative movement. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love.
Tuesdays at 6:30pm
Saturdays at 11am and 12pm
Sundays at 11:00am
Contract members may use AR as one of their weekly classes. Otherwise there is a $15 drop-in rate.
To learn even more about Active Recovery, check out our article "Active Recovery at CFSBK."
- Happy birthday, Thomas A.!
Have you taken one or more of our additional classes at CFSBK? If so, post thoughts and recommendations below!