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Clean and Jerk | WOD 10.22.15
Every 90 seconds for 12 Minutes (8 working sets):Performance: 3 Touch-and-Go Power Clean + JerkFitness: 2 Clean and Jerks (bail and reset each rep) Start at 60% and add weight as appropriate. Work up...
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All five of the Chmieleckis participated in Fight Gone Bad last Saturday, and they made this fun video of the day. We DARE you to watch it and not to get a little emotional. SCHEDULE UPDATES:...
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Front Squat | WOD 10.24.15
Performance: Medium Intensity, 75-80% x 5 x 4 Fitness: 3 x 8 Linear Progression Heavier than last week. Exposure 2/8Post loads to comments._____________________ For Time:30 Power Cleans 75/55 20...
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Snatch | WOD 10.25.15
Every 90 Seconds for 12 Minutes (8 total sets):Fitness: 2 Snatches (bail and reset each rep)Performance: 1 Power Snatch + Hang (full) SnatchStart at 60% and add weight as appropriate. Finish heavier...
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Press | Deadlift | WOD 10.26.15
Press Performance: High Intensity, 85-90% x 3 x 4 Fitness: 3 x 5 Linear Progression Add a few pounds to last week Exposure 3/8_____________________ Deadlift Work up to one heavy set of 5 repsGo...
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Neal G., a longtime client of Coach Fox's, has been lifting weights for two decades and training at CFSBK since 2009. He turns 75 next month, and in celebration of his commitment to fitness, we made...
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Back Squat | WOD 10.28.15
Back Squat Performance: High Intensity, 85-90% x 3 x 4 Fitness: 3 x 8 Linear Progression Heavier than last week. Exposure 3/8Post loads to comments._____________________ For Time:20 Thrusters 95/65 20...
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Clean and Jerk | WOD 10.29.15
Every 90 seconds for 12 Minutes (8 working sets):Performance: 1 Power Clean + Hang Clean + JerkFitness: 1 Clean and Jerk (bail and reset each rep) Start at 60% and add weight as appropriate. Work up to...
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Rest Day
Speaking of costumes... I don't even know who this is. Don't forget to attend Coach Nick's kick-off meeting and technique clinic for the C.R.A.S.H.-B. World Indoor Rowing Championships! He will prepare...
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Front Squat | WOD 10.24.15
Performance: High Intensity, 85-90% x 3 x 4 Fitness: 3 x 8 Linear Progression Heavier than last week. Exposure 3/8Post loads to comments._____________________ AMRAP 10 Minutes:20 Wall Balls 20/10,...
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Snatch | WOD 11.1.15
Every 90 Seconds for 12 Minutes (8 total sets):Fitness: 1 SnatchPerformance: 1 Hang (full) SnatchStart at 60% and add weight every 90 seconds. The goals is to finish heavier than last week. Post loads...
View ArticlePress | Deadlift | WOD 11.2.2015
Press Performance: Low Intensity, 65-70% x 7 x 4 Fitness: 3 x 5 Linear Progression Add a few pounds to last week Exposure 4/8_____________________ Deadlift Work up to one heavy set of 3 repsGo heavier...
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Rest Day
One of Leah S.'s second-grade students wrote a super cute story about climbing the rope at CFSBK, and Leah shared the story with us. Sophia is Charmaine E.'s daughter. We've also written the text of...
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Back Squat | WOD 11.4.15
Back Squat Performance: Low Intensity, 65-70% x 7 x 4 Fitness: 3 x 5 Linear Progression Heavier than last week's set of 8. Exposure 4/8Post loads to comments._____________________ For Time: 50...
View ArticleClean and Jerk | WOD 11.5.15
Every Minute on the Minute for 10 Minutes (10 working sets):Performance: 1 Clean + 2 JerksFitness: 2 Clean and Jerks (2x1+1) Start at 60% and add weight as appropriate. Work up to a heavy but not max...
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Rest Day
Brett F. doing some light dumbbell work 6 Things We Want You to Know About This Fine Friday 1. C.R.A.S.H.-B. World Indoor Rowing Championship registration ends tomorrow. You have until tomorrow's 2K...
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Front Squat | WOD 11.7.15
Performance: Low Intensity, 65-70% x 7 x 4 Fitness: 3 x 5 Linear Progression Heavier than last week's set of 8. Exposure 4/8Post loads to comments._____________________ Partner WOD In teams of 2 with...
View ArticleSnatch | WOD 11.8.15
Every Minute on the Minute for 10 Minutes:Fitness: 1 SnatchPerformance: 1 Snatch Pull + 1 Hang Snatch For both Fitness and Performance, start at about 60% and work up to a max for the day. No arms on...
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Press | Deadlift | WOD 11.9.15
Press Performance: Medium Intensity, 75-80% x 5 x 4 Fitness: 3 x 5 Linear Progression Add a few pounds to last week Exposure 5/8_____________________ Deadlift Work up to one heavy set of 3 repsGo...
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Rest Day
We nixed birthdays on the blog because there are too many of you, but for Captain Osorio, we'll make an exception. Happy birthday to our favorite weirdo—"the wheel and the grease," to quote Fox from...
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