3-3-3-3-3
(E1/4) L1/2 Sets Across
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compare to 2.22.10
Warm-Up
3 Rounds NFT of:
6 Forward Rolls
3 Sotts Presses, 3 Snatch Balances, 3 Overhead Squats
6 High Box Jumps
Assistance Work
Snatch Pulls 3×3
Jess F on last week's barbell complex WOD
Announcing the Active Recovery Class at CFSBK
This class is designed to give your muscles and mind a rest. For an hour you'll be guided through a combination of yoga, soft tissue work, flexibility techniques and traditional calisthenics. 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.
Date: Tuesdays at 8pm
Price: $20 drop-in rate or 1 class on your CFSBK punch card
*Participants are encouraged to bring their own yoga mat. If you don't own one, never fear…we've got some mat space for you to flex, bend, and relax on.
Rest Day Open Gym
We're starting an "open gym" format on rest days at CFSBK. This gives our members an opportunity to make-up a previous workout or spend some dedicated time on a personal weakness. Due to the technical nature of the Power Snatch, Tuesdays will also include led O-Lifting work starting at 5pm and 6pm.
When you come into the gym, you'll see a posted warm-up and the previous and following day's workouts.
*All members must clear what they plan on doing with the staffed coaches before beginning to train.
Tuesdays:
5pm Power Snatch or Open Gym
6pm Power Snatch or Open Gym
7pm Open Gym until 8pm.
Fridays:
5:30-7:30 Open Gym
Post thoughts and questions to comments.
The new class and open gym formats sound great. Is the active recovery class included in the 5/week if you’re monthly or is it extra? I’ve been meaning to try yoga, but I just haven’t been able to tear myself away from Crossfit to do something else, so this sounds like the right opportunity for me to try it.
Active recovery class sounds great! I’ll be making a habit of that once this semester ends…
Warm-Up550m easy row3 Rnds NFT of:6 Forward Rolls. got to watch hand position.3 Push Presses, 3 Snatch Balances, 3 Overhead Squats6 High Box Jumps
Snatch45759511011595
Acc WKExt rotator strength wk. great!
HQ is de-affiliating Melissa Urban’s gym.
http://whole9life.com/2010/03/parting-ways-with-crossfit/
Sigh.
So, not only is today my birthday but it’s also my one year crossfit anniversary. So two celebrations in one. As such I wanted to say that finding you all has changed my life for the positive and I feel very fortunate to be a part of this community. Milk shots are on me!
Dmak…Happy Birthday!
Happy Birthday (and Happy CF Anniversary), D Mak!
dmak, happy birthday brother. have a great one!
Happy Birthday, Makowski!Cheers to another year younger.
Great working the noon class with the gate up! Where are the rest of you??? At work? Where are your priorities, people?
Did “Cindy” solo after the noon class.17+ (to 8 squats)Nice lil blood blister developed under 2 callouses.
Looking forward to Active Recovery tomorrow night.
Happy birthday and anniversary DMak! Heres to many more workouts together.
Happy Birthday, David! – Have a great one.
Happy Birthday David! Enjoy this gorgeous day.
Fox–was planning to come to noon class today but Linus is home sick from daycare. No pinkeye, thank goodness, just a bad cold.
happy birthday david mak! and happy belated birthday erik.. I completely missed the boat on that one. HUGE apologies. & you even gave me chocolate..
happy birthday dmak!
TOUGH MUDDER TEAM:
Team South Brooklyn is now up! Please email me at shpaddock AT gmail DOT com if you are interested and I will send you an invite to be part of the team!
Happiest of birthdays Dave!!!!
WU: mat stretches and pull ups 5×5 alternating grips and much assist from David
“Modified Nancy” (subbed FSQ for Overhead)5RFT 400 m run15 FSQ #5220:30Nice and easy, Slow and steady. Everything unbroken. Good stuff!
Will 6Am tomorrow be snatch make up?
snatcherie: 95, as per usual
should have done cindy with fox after class, will hit cindy this afternoon, as i have no other evening plans tonight. (For shame)
happy birthday dmak!
made up cindy this afternoon
17+5/10/5
was hoping for 20.
pushups were brutal
Happy Birthday DMak!
Snatch!W/Up (15×3, 22×3, 32×3)42x3x5These improved a teeny bit this week. I credit J. Bailey’s coaching:)
Post-WOD tea was great. That’s all I wanted.
Snatches.
WU: 45×3, 65×3
Work: 70×3, 75×3, 80×3, 80×3, 85×3
Still trying to get this lift right.
HAPPY BIRTHDAY DAVID MAK!!!!!!
Warm-up was terrific! Dive forward rolls over David, then David and Charmel, then David, Charmel and Fox! Box jumps were great too. First round was 24 inches pluss two 45lb plates, next round was + 3 45lb plates, ffinal round did 3 with 4 45lb plates then remembered the snatches in my future and went to a lower box.
Snatches: warm up complex@25lbs. Then 53x3x3 muscle snatch, 53x2x3 midhang power snatch. Then power snatches: 73×3,83x2x3,93x3x3 ran out of time.
Accessory running: 400 meter “relays”: 1:58, 1:33,130. Phew.
Great to see David and Dennis at their first group class!
Warm-UpFoam Roll for 20 minutesForward rolls and Box jumpsSP/SB/OHS Triplet x3
Power Snatch(75x3x2, 95×3, 105×3, 115×2, 125×2)135x3x5
“Cindy”19 rounds + 5 pulls and 8 push-ups
fun day at CrossFit today.happy birthday davidyes on snatches tomorrowno on active recovery being part of cf group membershipshooray for dennis and david t at their first class
WU: 3 rounds NFT-4 forward rolls-6 box jumps 24″Scaled down forward rolls because these really still make me wanna puke. I was really scared at first for the 24″ box. I got over it but I’m scared to go any higher.
Snatches:WU: 3 rounds of-3 Sotts Presses, 3 Snatch Balance, 3 OH squatThe Sotts presses were super hard! Had to work with the 15lb bar for that and it was still tough.(33×3, 43x3x2, 53x3x2)63x3x5
I really enjoy these even though I’m not quite good yet.
Happy birthday and anniversary DMak!
power snatches 3-3-3-3-3 95 lbs. ugly as sin. fun nonetheless
team lululemon class with David this morning…
warm-up:800m runfoam rollforward rolls + box jumps
then some skill work to get us ready for snatches that I can’t quite remember the names to, but I liked it all!
WOD (What was her name… Nancy?):3RFT400m run, 15 OSQ w/ 22lb bar10:53
(Thanks for cheering me on, Coach Fox!)
Favorite warm up. I love big box jumps and forward rolls. Did the three man spinning hurdle of doom. Boxes jumps went up to 24 inches plus 4 bumpers.
Snatches were mostly technique work. This is basically fail at a weight and then do it and have it feel light based on differences in technique.
That was a fun warm-up despite me having a low-coordination day. Need to work on my forward roll confidence…
Snatch – worked up to 62lbs and stayed there for six sets of 3. Lots of fails on the first three sets but got the last three.
Woke up this morning and made it to 6AM *groan* followed by *Yay*. I really love that morning workout feeling except the waking up part.
W/U with Mike1000 m rowthen6 fwd rolls + 6 24″ box jumps (3rds)That was a good little warmup to get the heart going.
Snatch WarmupAll kinds of pulls and thingsincluding Sotts press, Muscle Snatch, and Overhead Squat.
Snatch85,85,85, 90, 90Again had some really good pulls mixed with some real silly ones. I thought I actually did 90 last time, but nope. This was my 1st time doing more than a few reps at 90. Look fwd to getting up to 95 or 100 next week.
Learned snatching with Fox yesterday–very fun. I love these as much as I hate cleans. Like Jess, found the Sotts press really hard at anything less than 15#–I think my lack of flexibility puts my shoulder in a terrible position for those. Also like Jess, I hate forward rolls. I stayed nauseated through the whole hour, so was not motivated to try jumping higher than 24″, although I’ve done 36″ in the past and loved it.
Snatch: 35×3, 45×3, 55x3x5. Feel like I’m figuring it out. Fun.
OK, I’m going to hide my Cindy score here, which I did this AM. I am in awe of all of you who did double-digit rounds.
I had 8 rounds even, with blue band pullups and elevated pushups (bar set to first peg off the ground).
I had 9+ rounds in December, but that was with wonky jumping pullups (no Kip at that time) and knee push ups. So I guess this is an improvement.
I’m sorry I didn’t put my pushup bar away:( but I think I got everything else…
Snip, that is a HUGE improvement.Although the number of rounds went down, you did a tougher push-up and and MUCH more challenging pull-up. That’s great work!
Before it gets too late in the day, Happy Birthday to Xuan Mai & Tamson!