Fitness
AMRAP 12 Minutes
4 Hang Power Snatch*
8 Box Jumps
12 Squats
Performance
AMRAP 12 minutes
3 Power Snatch* 135/85
5 Overhead Squat 135/85
7 Box Jumps 30/24
*Focus on getting in to good positions on the snatch and overhead squat. Don’t be in a rush to stand out of a poor receiving position and do the next rep. Instead, use these 12 minutes to practice moving better 🙂
We bet Mr. T wears a Cloyde shirt on the weekends.
Scheduling Reminder
- There is no Comp Class today but Teaser class is on!
- Resident Massage Therapist, Inka Hodes will be offering Complimentary Range of Motion Testing from 11:30am – 1pm today! She’s all booked up for today but feel free to contact her for about a future session, inka.hodes(AT)gmail.com.
Movie Night Double Feature!
This Saturday November 17th starting at 7pm
This is a free event for all CFSBK members including friends and family. We’ll start Raising Arizona at 7:00pm and then The Big Lebowski at 9:15pm. You’re welcome to stay for both or just come for one if you’d like. CFSBK will provide White Russians and everyone is welcome to bring snacks or food if they’d like however nothing is expected.
Abide.
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Power Snatch Demo Catalyst Athletics
Mr. T’s prediction of Today’s Wod YouTube
Sunday Funday Urban Dictionary
DIY home gym wod
Thought I was going to do 5 rounds, stopped after 3
Nft- the idea was do things I like and "take my time"
Jog for 6 mins (1k)
50 sit ups
20 hand release burpees
5 e db snatch 20lbs
We've been doing hr push ups here and I like that it has challenged the already challenging push up. I think it actually made doing burpees easier because I had a second to rest and recharge for the push. I did have to fight harder not to snake up, but I did a little regardless. My jump was consistently "high" instead of the inch of air I get towards the end of burpees in a wod.
Not for time let me relax and I actually moved through this without needing any breaks. I tried to ignore time but I knew Todd's and figure this took around 25 minutes. Fun!
Made it to CF open circle today for their 1 hour open gym on Sunday. Got my intensity squats in at 240×5 and then snatched up to 155 which felt all over the place today. Nice little gym
10 rounds + 2 snatch, 53#/20". Based on what everyone else was getting, I should have gone heavier and/or higher. Gee, I was too conservative? Imagine that. 😛
It is going to take some getting used to, this metconning on Sundays instead of doing a long run, but I like it!
4 snatches @ 65#
8 Box jumps @ 20"
12 air squats @ 192#
AMRAP 12 minutes
9 rounds
Fun day.
OHS were tough – fun WOD though
6 rounds + 2 BJ @135# and 30"
I made the blog, I'm famous.
Squats: 235 5,5,10
Row: 1 @ 16min @ 216/500 @164 @ 3527m
1 @16min @ 220/500 @ 164 @ 3408m
Got in the gym for the first time in over 12 days. Figured i had to get in at some point. Went light on the squats. No real issues going. The first interval was actually the best ive done since we started, maintained my pace throughout which was surprising. Second interval was painful but we pushed through it. Will try to make it in 4-5 times a week going forward.
cloyd!
Bench: 115×4, 135×4, 160×2, 185×1, 195×1, 215×1, 230×1 (PR), 240×1 (PR)
Bitchin'! This Steel bench program definitely worked for me. I'm super stoked to move 240, and I moved it pretty solidly. It got a little stuck, but I didn't get all twisted like I do when it's really stuck, so it was a nice smooth rep.
Deadlift: 210×5, 250×4, 290×3, 335×2, 345×1, 355×1, 365×1 and 290x3x2
365 is my 5RM so this is still pretty easy. I tried to limit rest and keep this whole thing moving. Broke a good sweat.
Triceps rollbacks: 17.5# DBs. 60 reps broken up: 16, 14, 10, 10, 6, 4 with 15 second rests between sets.
Really happy to crush my bench PR.
didn't have enough time today to take group class but happy I got to sneak in the wod.
Performance WOD:
3 Power Snatches @85#
5 OHS @85#
7 Boxjumps @ 24"
-7 rounds even
this was hard! felt pretty good about my snatches and only tried to split snatch one of them. I definitely felt the bar coming forward though and need to keep it closer. my goal was to do the OHS unbroken which I did but man were my quads on fire which made the boxjumps quite difficult.
9am CRASH-B lifting workout.
Chinese rows: 4 x 90"/2' @ 20rpm @ 85/85/85/75
Squats: 4 x 90"/2' @ 20rpm @ 95/95/105/105
Back extensions: 4 x 90"/2' @ 20rpm @ 25/23/25/25 (reps)
The chinese rows destroyed my forearms. Still trying to find the right weight for 30 reps of squats. 115 was too heavy last week. 95 was too light. Probably should have started off at 105 today. Hammies and hip tightness prohibited me from getting to 30 reps on the back extensions.
Monday morning 7 am wod.
Work up to a max 10 rep overhead squat
25×10, 45×10, 50×10, 55×10, 60 couldn't snatch, failed twice
Wod: 16 rounds of tabata 2 handed jumps to reach a 12" mark-( lowest score 7. Highest 10. Mine was rings, so swinging every time made it difficult to reset for the next jump. )
8 rounds of tabata 25# plate G2O- I got 7 the first round and consistently got that for the rest.
The number of reps was a little too much to work up to more weight for me on the oh squats. Todd whispered not to do 10 of all of them but I was being watched and just did it anyway. I'll be excited to try for a one rep max soon.
open gym mash up
Press:
22×5, 32×5, 42×5, 47×5 (x3)
This is a three pound increase from last week, so I've been hitting slow, steady steps up. Happy with the progress so far.
Saturday's WOD:
row 600m, 40 burpees (from my knees), 20 pullups (kip)
time = 9:06
pullups were 4-4-3-2-3-3-2. happy to be getting these a little further dialed in each time. good reminder from noah to really tuck my legs up to kick over the bar. goal is to get to the point that in a wod I can knock out 20 pullups in 4 sets of 5.
WoD
95#, 24"
9 rounds + 3 snatches
Low back started killing especially on the OHS. Still happy with overall form and unbroken squat sets. 24" jumps is a fucker for a guy my height. Still, great WoD, love snatches and OHS and wish we did both movements more frequently.
Gotten back into yoga lately, think it's helping my form/stability. Forearm stands are almost there too which is cool.
late post but thanks for inka for the range of motion test. if you didn't make it in, try it, it's great.