Monthly Archives: September 2016

friday 9.30.16

We will start our two week test run of our new AM class times starting

MONDAY OCT 3rd.

_

MONDAY/ WEDNESDAY / FRIDAY 5:30am+ 6:30am.       NO 7am

_

TUESDAY / THURSDAY: 5:00am + 6:30am.    NO 7am

_____________________________________

1. skill work

2. 2rm hang squat snatch

3. 9 amrap

3-6-9-12-15-18..

Power snatch (75/55)

box jumps (24/20)

thursday 9.29.16

14435173_1268407599850193_665157567284636130_o

Keep an eye on your emails it is very likely the morning schedule will be changing starting next Monday. The new schedule will consist of a 5:30 am and 6:30 am everyday of the week. If you have any questions or complaints please reach out to me.

1. coaches choice

2.15 amrap

200m run

12 db snatches

rest 8 min

10 amrap

15 rkbs

15 burpees

wednesday 9.28.16

From Coach Katie:

      OK so you all know that I’ve been dealing with an injury for quite a while now, blah blah blah. It gets me down more than it should, but I’m working on that. ANYWAY, sitting and rain make it much worse, soooo after a ride to Long Island this weekend and the rain we are getting this week, yesterday was pity-party day for Katie’s Back. I needed to do SOMETHING because I knew would feel better after I did, but was 99% on my way to taking a nap in the Kid’s Room at the gym (can we please all call it the “Pig Pen”!?) instead.

       I was given an incredibly thoughtful early birthday gift earlier this month: a membership at LA Fitness so that I can swim in the pool. I like swimming and it’s good for me, but, compared to CrossFit it’s lonely and boring, plus no music!!!

      SO, I dragged my pitiful pity-party-throwing self into that gym and plopped into the pool. Complete cranky butt.

      After my warm-up laps, the guy next to me actually started a conversation with me! I WAS MAKING MY FIRST POOL FRIEND!!!! He explained that he was a former swim coach and had some questions about my technique as a “swimmer like me”… HE MEANT IT IN A GOOD WAY!!! As something I am self-conscious about and with very few athletic “boosts” to my ego recently, how nice!

       Then I noticed that he had a WATERPROOF IPOD!!!!! And special earbuds! He told me where to buy them!! I’ve been BUMMED without music and now I know where to get the one that he highly recommended!

        I ended up doing a bunch of sprints and feltgreat. I talked to my new friend between every few sets—I knew we were tight when he referred to me as a “banana head”—and I kept feeling better and better.  I didn’t get his name but I can’t wait to run into him again and maybe even get some pointers.

       My point is this: when we’re tired, sore, cranky, stressed, busy, or generally just bummed, we don’t have very high expectations for our workout/run/swim/etc, and we can talk ourselves out of it. But sometimes—often, in my experience—it’s those workouts that end up being the most significant… and the most worthwhile. So just when you think Coach K-Bo has gone all mushy, here’s the bottom line: unless you are truly sick, just GET YOUR BUM IN THIS GYM OR OUT FOR A WALK… JUST MOVE PEOPLE!! YOU’LL ALWAYS FEEL BETTER!

      On a related note, I want to thank all of you for your support and concern throughout these last 8 months. It does not go unnoticed, I’m a lucky girl to have such a caring “Family”.

 OK, bye-eeeeee !

Love, KB

 

PS… I want to again thank you all for my book!! I STILL can’t get over your thoughtfulness, it makes me glow!!! Especially Miss Kristin for putting it all together so beautifully! LOVE YOU ALL!

PPS… LEAN MEAN GYM FAT LOSS CHALLENGE RESULTS WILL BE ANNOUNCED VIA FACEBOOK LIVE TONIGHT (WEDNESDAY) at 6:20PM!!!

 __________________________________________

1. coaches choice

2. BACK SQUAT : 5×3

Work at 75% of your 1RM Back Squat.

Target 10lb increase / week if work sets are above 375lb.

Target 5lb increase / week if work sets are below 375lb.

3. 3 rounds

4 amrap

12 ttb

200m row

rest 4 min rest

tuesday 9.27.16

https://www.facebook.com/CBSSports/videos/10154227343091773/

Dude is a stud!

1.coaches choice

2. strict press: 3×2 @90%

push press: 3×2 @90%

3. 3 rounds

15 db burpees (chest to deck/ stand w db/ put them over head/ no jump needed)

20 box jumps (24/20)

monday 9.26.16

14380046_1268404099850543_906123137306244653_o

1.dynamic + 3 rounds 5 strict pull-ups 10 air squats 5 burpee tuck jump

2. BACK SQUAT: 3×8

Work at 65% of your 1RM Back Squat.

Target 20lbs increase / week if work sets are above 375lbs

Target 10lbs increase / week if work sets are below 375lbs.

3. OTM 16

min 1: 3 squat cleans @ 225/155

min 2: 3 burpee ring MU

min 3:  100ft uneven carry w/kb

thursday 9.22.16

14370030_1265038526853767_4086077013786076978_n

Wednesday was an amazing day. Loved watching everybody work on there gymnastics. The energy was awesome. Thank you everyone for bringing it, see you all Thursday!

1.coaches choice

2. Partner wod

2 rounds

3 min on 1 min off (each movement)

rkbs (70/53)

box jumps

ring row

double unders

wednesday 9.21.16

CrossFit Route 1: Businesses

For those of you who own and operate your own businesses, we would love to be able to share your information with the rest of the community more seamlessly. This idea has come up in a previous newsletter but we wanted to reinforce it in an effort to gain some traction. Ultimately, the end goal is to have a page on the website that acts as a ‘directory’ for all the products and services that are offered by members within the community. If you would like to have your information disclosed, please respond to the newsletter email with your contacts and any additional information that would be relevant.

__________________

We will be filming Saturday. Be sure you make it to the classes to be in our 3rd edition CFRTE1 video. 8am Sweat 9am community wod

10273128_504556196341171_2334041049454908509_o

https://normanjailletphotography.smugmug.com/

______________

1. dynamoc + hip mobility

2. BACK SQUAT: 5×3

Work at 75% of your 1RM Back Squat.

Target 10lb increase / week if work sets are above 375lb.

Target 5lb increase / week if work sets are below 375lb.

3. 50 strict hspu

60 TTB

70 burpees

14 time cap / same modification as last week

monday 9.19.16

14352109_1262657180425235_4882403240340908674_o

 

1.coaches choice

2. BACK SQUAT: 3×8

Work at 65% of your 1RM Back Squat.

Target 20lbs increase / week if work sets are above 375lbs

Target 10lbs increase / week if work sets are below 375lbs.

3. 18 amrap

15 sqt cleans@135/95

10 muscle ups

75 DU

scale # ring mups/ bar mups/ strict pull-ups/ 1 negative every :30/ ring rows sets of 5 thumb to armpit