CrossFit Friday December 4, 2014: 

Complete as many rounds as possible in 10 mins of:
10 Triple Unders
15 Kettlebell Swings, 53/35 lbs
20 Walking Lunges

TUA or 30 Double Unders.
20 Double unders or DUA. 35/26#
30 singles. 26/17#

Barbell and Oly Club:

Starting Strength -
Back Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets.
5# heavier than last time.

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
 Go 2.5lbs heavier than last time.

Strength Bias -
Find your Back Squat 3 Rep Max.

Shoulder Press 5x3 at 80% 1RM
Rest as needed between sets.

Maintenance Bias -

Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk

Build over the course of the 8 sets to today’s heavy.

Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep

Build over the course of the 8 sets to today’s 1-RM.

Sport of Fitness:

For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.

Compare results to October 8, 2014.

Five sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest as needed
Weighted Supinated-Grip Pull-Ups x 5 reps
Rest as needed


I broke the ice at Barbell Club on Wednesday and I found out there was no ice to break.  This was my first Barbell Club attendance since I moved to CrossFit Forest 8 months ago.  I loved it! Why have I waited so long to go?

Well, one, I was scared. I was willing to make up any excuse to not wonder over to those platforms at 5 or 6 p.m. "My feet hurt", "I'll do yoga instead", "ah, well, the workout seems hard enough", etc.

Second, I was intimidated.  Barbell Club seemed really unstructured and the other members at the racks were definitely born with the ability to time their lifts and decide what was the correct weight to work with, all while performing the lift with perfect technique. 

Hum bug, I was wrong.

Barbell Club was a great addition to my day. I had worked out at noon and came back at 5 p.m.. After, I went straight to beyond the whiteboard to log my deadlift 5RM and now I know it for when a deadlift comes up in a workout. 

The coaching by Kevin and Pete was tremendously helpful. I was coached on how to warm-up. I was coached on how much rest time to leave between lifts. I was coached on a better grip. I was coached on my tempo in the lift. I was encouraged by the other people in class. I met a new person.  And I had fun. 

If you have been back and forth about going to Barbell Club, stop thinking and choose to come. There isn't anything scary or intimidating by it. Hope to see you there!