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Friday
Mar102017

Rest Day

Michael A. knocking out some Toes-to-Bars during 17.2 | Photo by Robert C.

This Week at CFSBK in Review

1. SCHEDULE CHANGE: Strong Fit has been rescheduled for Sundays at 8am for the duration of the Open.

2. Tonight we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning. Come for Open Gym, stay for THE GAUNTLET. Click here to see our affiliate leaderboard so far.

3. The Look, Feel, Perform Better Challenge is entering its final weeks. Let's not forget our CFSBK LFPBers who are still working hard to solidify good nutrition, fitness, and lifestyle habits. On Tuesday we brought you some thoughts on the importance of the "Better" part of the Challenge from Sara G.

4. Finally, we recapped Week 2 of the Open Intramural Team Competition. We have 3 teams tied for 2nd place, so the next few weeks are about to get crazy! Come out tonight for THE GAUNTLET to see how it starts to shake out!

________________
Yesterday's Whiteboard: Snatch EMOM
Is the CrossFit Open All About Conditioning? The Russells
Warm-Ups, Cool-Downs, What Works, What Doesn't NY Times

Reader Comments (6)

Saturday's Programming

Open Workout 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

March 9, 2017 | Registered CommenterDavid Osorio

43 reps (3 rounds plus 7 C2B), 4:29 tiebreak. My kipping skillz are still just kinda-sorta there, and REALLY iffy where C2B is concerned. So I went with strict chinups, because I know I can do those and I didn't want to waste a lot of time failing.

Thank goodness yesterday I seem to have gotten all of the BAD, BAD snatching out of my system. I'm not saying I was Liu Chunhong or anything like that, but I was able to catch and ride the bar smoothly to the bottom instead of catch-stop-overhead squat like I was doing yesterday.

Then I had about a minute and a half to try and match my power snatch PR as a full squat snatch. I got the bar chin-high but never managed to get under it.

I suspect I could repeat this workout and do a bit better, but...nah.

March 10, 2017 | Unregistered CommenterStella

Noon w/ Brett doing 17.3 scaled

Coming in at 107 reps (1 shy of beating the 12min cap) is pretty representative of my week.

Crazy frustrated that I couldn't get that last snatch up to move on & try a few at 75# which is just about my 1RM. Might try again Monday if I can find the time.

This one's gonna bother me for a while. BUT I haven't felt so motivated/frustrated about a sporty-thing in sooooo long and that part is pretty cool. Effing crossfit!

March 10, 2017 | Unregistered CommenterKate Tk

10 AM with Brett and Whitney doing 17.3 scaled.
Made it through 93 reps- into the third round @95# snatches.
PR for the snatch by a good amount- not sure if I've ever done a snatch to full depth (these were power and then squat).
might have to try for an RX score of 7 Monday.

March 10, 2017 | Unregistered CommenterCharlesS

Nice job Kate, Charles and Stella! Thanks for being the guinea pigs!

March 10, 2017 | Unregistered CommenterLinda

Noon class with Brett.

The last time I snatched was Saturday December 31st 2016, so coming in today I was in for some sort of remedial fun.

17.3

69 reps, 3 snatches short of getting to the next round. Sad. Also looking back, apparently 52lbs is my dismal PR. So I did a bunch of PR match snatches, so I've got that going for me, which is nice.

Takeaway, I need to snatch more.

Also, shout out to Alec was a great partner, and a good cheerer oner.

March 10, 2017 | Unregistered CommenterKarina S

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