15 minutes to work up to a heavy single of:
Fitness: Power Snatch + Overhead Squat
Performance: Snatch
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Back Squat
Fitness: 5RM
Try to beat your previous exposure by 5-15lbs
Performance:
75%x5
80%x3
85%x2
90%x1
95%x1
100%x1
100% plus if still moving
Work off your projectd 1RM. Try to avoid failing but use spotters just in case. Use this link to project your 1RM for today’s work sets.
Post loads to comments.
Snatch/BSQ e6/6
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7 Tabata Intervals of:
Rowing for meters
or
Burpees
If you did Mondays push heavy WOD and lifting, perform the Row. One Tabata interval is :20 of work followed by :10 of rest.
Post best and worst rounds to comments.
Packed house at the last potluck
- Remember to RSVP your dish and attendance for the potluck this Saturday evening starting at 7pm and going until about 9:30pm. This is a kid-friendly event and we’ll have a bouncy castle for the young ones to entertain themselves on.
- ACTIVE RECOVERY SCHEDULE CHANGE: Effective this week we are going to drop the Thursday 7:00am AR class and add an 11:00am Sunday AR Class. Get stoked, supple weekend warriors.
What is the CrossFit Open?
The Open is the first phase of the competitive CrossFit season. This is a worldwide competition in which one workout is posted every week for five weeks (starting Thursday, February 27th) to find the fittest folks out there. The workouts are intentionally designed to be a little more inclusive than even the average CrossFit workout to maximize participation. That being said, you’ll need some basic competency in the most common exercises. To see what last year’s workouts looked like, click here. Folks will have an opportunity to complete the workout every Saturday, as well as some Open Gym hours at the gym. If you’re on the fence about it, we recommend signing up anyway since we’ll already be doing them at the gym. At the end, you’ll see how you rank against the gym, your region, and the world. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.
Registration for the 2014 CrossFit Open starts today! As of midnight the sign up page had not gone live but now can be found here.
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Last year, CFSBK had the honor of hosting the Live Announcement of 13.2 (the second Open workout) with Annie Thorisdottor and Lindsey Valenzuela. To relive that moment.. click here!
Super duper excited to help make this community even stronger! Please feel free to throw any suggestions my way!
6am with McDowell and Arturo
Snatches: 75, 95, 115, 135, 145 (Power Snatch + OHS), 145 F, 145 (PS + OHS), 155 (PS + OHS)
A snatch PR at the end there, but I wish I could have gotten under it better.
HBBS: 210 x 5, 225×3, 235×2, 250×1, 265f, 265f
A little disappointed I couldn't get that 265. I really thought I had it.
Cashout: 7 rounds of tabata rowing for 771 meters. Miscounted rounds. Hard.
Oy, went to class and OG on Sunday and am still sore. Those split jerks needed some work, though.
7am with McDowell and Arturo this morning. Hit 150# on the snatch, which ties my hang power snatch PR. I think… I caught this too high. Tried 155 twice, I think I have this on the pull but I got psyched out both by distractions both times. Going to have to work on that IRON WILL to block out distractions. Surprisingly, pacing and reciting "the bar weighs nothing, get under it" seemed to help a little bit today.
HBBS, thanks Dan L and Ethan for hanging out a bit to spot me. 225×4, 240×3, 255×1, 270×1, 285×1, 300x"that was kind of high", 300x"that was probably low enough…" I've wanted to hit 300 for a long time and I'm a little disappointed but getting this solidly can be a new goal. It wasn't impossibly heavy, I just needed to not be scared of it. It will come in time.
I hit 160 on the snatch this morning, a PR up from 145, so that was a good start to the day.
6am private with Josh. Woke up with the tickle of a cold in my throat and a little bit of full body ache which I attributed to yesterday's workout. My wife later informed me that she had the same symptoms for the cold she's been nursing for a week or so. Thanks, hon.
Rack split jerks: 115, 145, 165, 185, 195, 205. Had some wobbly reps at the lower weights, but closed out the session with 2 very solid reps at 195 and 205. Jerk balance: worked up to 155 for a few sets of 4 reps. Really like this drill as it harshly exposes some of my deficiencies in the jerk. Split press: 125x3x5. Amazing how much weaker my press is from the split stance.
Conditioning: 10min AMRAP of 4 rounds of 15 push press (115 for the first round, 125 after that), 20 sit-ups, 50 double-unders. After the 4 rounds, as many lateral burpees (over a bar) as possible in the remaining time. Finished 3 rounds at the 9:30 mark and never reached the burpees. My shoulders are burning.
After last some negative events that transpired this weekend it felt great to get back under the bar last night in Strength Cycle.
Squats: 145x5x3 – Moved really well. Nice depth and a pretty decent bounce out of the hole. It felt heavy without feeling difficult.
Bech: 65x5x3 – Happy to reset this lift and work on better technique. I'm hoping to make some gains this cycle.
Deadlift: 160×5 – Legs felt a little stiff at this point, but the bar still moved fast .
It was also exciting to try out my new weightlifting belt.
Make up post from yesterday with Josh,
Snatch+OH 115, 115f, 110f I lost concentration and was not able to get it back
HBBSq 135×5, 165×3, 175×1, 185×3, 195×5 This is a jump of 20 from last week and I am very happy with it, the 200s feel very close.
Sad I wont be back in time for the potluck, I really wanted to put a face to everyone's name.
The Boss aka Señor Bruce Springsteen answering one of SBK's question of the day on last night's Jimmy Fallon show:
"Would you rather battle one horse-sized duck, or 100 duck-sized horses?"
http://www.youtube.com/watch?feature=player_embedded&v=wWlAXm1rwW0&list=UU8-Th83bH_thdKZDJCrn88g
Waiting for him to answer Jess Bailey's favorite SBK question: Would you rather have fingers as long as your legs or legs as long as your fingers?
Did today's Snatch and HBBS workout yesterday at 4:30 with Josh, and partnered with the effervescent Nancy. Nancy helped a lot as I had been solo snatching through this cycle. Thanks to Josh prioritizing good form vs. weight in previous weeks, and then this week, his 'you really should go for a PR today' advice, I did just that – at 65 lbs. I was conservative on this jump as I had been hitting 63 for a few weeks, but never felt really solid; so it was a great feeling to get Josh's good form approval on both the 63s and 65s – it was worth being patient!
Still had to hold off heavy weights on HBBS as I work to create a core of steel to counter my overly flexible back – did 3 sets of 5 at 105 and received more good advice from Josh on improving my form.
Nancy almost forgot the TABATA cashout, until I convinced her it would be really fun. Did a high of 7 and low of 6 burpees.
Snatch work this morning (kgs)
40×2, 50, 60, 70, 75(f), 75, 80, 81(f), 81(f)
Both of those reps at 81 were about as close as you can get without making them. Frustrating. 80 matches a PR though.
HBBS
230×5, 245×3, 260×2, 275×1, 290×1, 305×1
HBBS "PR" is 315, but I am pretty sure that was high and I've been working all cycle to get a real HBBS with depth and good bounce, so 305 is a win.
Somewhat dissapointing snatch session at 10am class.
Hit 165 but failed 175 twice so no attempt at 185 today. I really wanted to take a 185 snatch into the weekend with me.
HBBS 290x5x3
Moved to a 5 pound jump and made all 15 reps. Definitely working for it.
Tabata row: 8-7-8-7-7-7-8-7
7 AM with McDowell and Arturo
Snatches went well but I need to get my weight back on to my heals. Sometimes I find myself stepping into the weight because
95×2, 105, 115, 125, 135
Worked up to 255 for 5 reps squatting. All the reps were good and i could have done maybe 10 more lbs.
Did the row but I figured it'd give me a total calorie tally at the end……it didnt. Every round was about 8 or 9 calories though.
meat csa pickup date change: check your email!
MEAT CSA members should've gotten an email from Herondale Farm today saying that pickup dates for Feb through May have been changed.
Old dates: first Wednesday of the month
New dates: second Wednesday of the month
In June, the pickup date will revert to first Wednesday.
If you have questions or concerns about this, email me: mignyc at gmail dot com.
Today I just went in for CRASH Bs training.
3RNFT
5 thin green pull-ups
10 RDLs with 32kg KB
15 squats with band to box with 16kg KB
3 x 2K with 5 mins rest.
1. 8.23.6 2.05.9/500M 20SPM
2. 8.27.2. 2.06.8/500M 21SPM
3. 8.26.3. 2.06.5/500M 23SPM
Average pace: 2.06.4/500M
Again today I tried to focus on my actual pace rather than my average pace.
This was hard especially after yesterday, but I felt I had to do it so I could be completely mentally prepared for our 2K test on Saturday.
10am class:
Snatch:
-63, 73, 85, 90, 95, 100f
-i was catching all of my reps high today. 100 is still shy of a PR and something I was making pretty consistently from the mid-hang but today was high and out in front. Left shoulder was feeling pretty sore/tender going into this so I didn't push it.
HBBS:
(45×5, 135×5, 165×3, 185×2, 205×1)
215, 225, 230
-230 felt just like 225 did so I should have gone to 235. I believe 230 matches a PR for HBBS though I feel like I've gotten much stronger during this cycle.
Tabata Rowing Cashout:
7, 7, 6, 6, 5, 5, 6, 6
-I hate rowing.
The first thing I did this morning when I got out of bed was try to sign up for the Open. Registration wasn't up yet, but it is now and I've officially signed up! Very excited for this.
Jess!!! You just inspired me to register even though I never Rx workouts ever! Not entirely sure why I signed up haha. This is going to be interesting! I'm kind of excited too!
Just registered for the Open lets go!!
HBBS: 205#
Was a little bit slow in the math department today. Finished my 1RM all hyped up thinking I had 215# on the bar only to realize I was 10# short (womp). Tried 215# and failed. However I'm still a big fan of my old PR so itsss all goood!
TABATA: 6-6-6-6-6-6-6-6
Snatches are still a hot mess, but it was fun to try something heavy (for me) on the LBBS. Thanks McDowell for telling me to just go for it and talking me through it. I've kept my squats pretty conservative for the past 6 months, so I am extremely pleased with 105 lbs for 5 reps. Gets me curious about my 1RM!
Also, for any runners out there… NYRR snuck something into an Insiders e-mail that says that Brooklyn Half registration is next Wednesday, 1/22, at noon. I don't see anything on the website about it, so I definitely would have missed it. Why so mysterious, NYRR? Just a heads up! This one sells out fast…
7am… Snatch was low compared to previous efforts 115. My wrist/thumb tendon kept my mind not focused as I anticipated pain on catch.
Hit 205 X5 on the HBBS after mistakenly doing 200 X5 twice thinking it was a 3X5 not a 5X rep max. Might have been able to go to 207-1/2 – 210 If I didn't.
rowing got me
8/8/7/7/7/7/6/6
Happy with the HBBS but the other two lifts bench and snatch have both backslid. I guess there is always next cycle. Hope to pull it around for the clean and jerks.
Just registered for the open! Woot woot! Went to a 4pm yoga class before coming to the gym, which was… meh. Then 5:30pm group class with McD and Ro:
Snatch with MeLo
65, 75, 85, 85, 95F, 95F, 90F, 90 pressed out and FUGLY. just not there tonight. felt so tight and put together on this last week, and it just wasn't there. my first at 85 was slow and didn't get full hip extension. committed to that on the second try and it felt awesome. but then i just got psyched out by 95. pulled it plenty high on both, just didn't get my damn self under it!
Tonight = still exhausted from TTD and dance rehearsals + commitment issues 🙂
HBBS with Gina and Kate:
95×5, 125×3, 145×1, 160×5. This is a new 5RM PR for me for sure, though it didn't feel very strong or clean. I shorted the 3rd rep, which may be the first time in history I've actually shorted a rep. Good experience to feel that. Just didn't feel like I had the OOMPH to stay on tension tonight.
Tabata Burpees:
9-8-7-6-6-6-7-7
I did tabata burpees when I was home in Chicago a few months ago; tried to look back and find results from that, but can't. I'm pretty sure this was way better overall though, as I remember getting down to 5 for a few rounds back in Sept.
roasting ALL OF THE VEGGIES tonight
Snatch: 75, 95×2, 105×2, 115×2, 120×1 (PR_ (after three fails at 120!)
Basically, I add 5 lbs to my snatch PR every year. At this rate, I'll hit a 200 snatch when I'm 64. Will the snatch still need me, will it still feed me?
Squat: 225×5, 230×5, 235×5
@Willie: Hey, check out those squat numbers. Remember last week?
6:30 with McDowell and Arturo
Good partner work with Alex tonight
Snatch. 53x1x4 bad. Never clicked. 63x1x3 Alex told me I wasn't get down and that helped tremendously. 73x1x2. If it wasn't the last class of the cycle I wouldn't have gone up past 53. I was pressing them out and not getting down. Overthinking wait to pull, shrug, and keep it close. Lots of work to be done here.
HBBS 95×5, 125×3, 135×2, 145×5, 155×1 I was hoping to do 155×5 but after 1, I was done. I was so scared to fail and was planning on 140 until I embraced the peer pressure and did 145. Then I got greedy thinking it was too easy for something I was supposed to be afraid of. There is always another day to squat.
I chose burpees even though I was supposed to row. :p my upper body needs some abuse to warm me up for rings.
6:30 with McD and Ro
Snatch
40×1,1 50×1 60×1 70×1 75×1 80xF,F,1 (PR)
Finally hit that 80kg snatch. I took it for a little walk and scared some folks in front of me but it stayed up there.
Squat
135×5 185×5, 225×5 245×3 260×2 275×1 290×1 305xF 300xF
This was a lot of sets to get to the top. 290 moved really well so I really thought 305 (and then 300) would go up but they both got stuck in the middle. I think I'm going to try that GSLP again next cycle.
Tabata Row for Cals
9-8-8-8-8-8-8-7
This knocked me out.
@ Samir
I guess you were right being fatigue played a part in it last week!! Those are some awesome numbers!
Excited to have registered for the Open today!!! Hope to beat my last year's ranking.
Snatch Today
40kgx5
50kgx4
60kgx1x3
70kgx1x2
75x1x2
80×1
85FAIL Video here: http://www.flickr.com/photos/cfsbk/11973640065/
85kg/187 would have been a 2lb PR. Alas, I forgot to stand up I guess.
Weird night for me. I've missed almost all of the snatch exposures this cycle, so I'm not feeling especially confident in the movement. Worked up to 73x1x2, then made 3 attempts at 83. I'm also having commitment issues.
HBBS: 125x5x3
Didn't go for a 5RM because I wanted to get some more reps in. I think I went a little light, but serves me right for forgetting my notebook.
Did some DIY accessory work at the gym and still owe myself a little more at home.
5:30pm McDowell and Arturo
Well today was one of those day. I understand that I can not improve a lift every week but today was BAD.
I'm not a english native speaker and I once tried to convince my wife that "deproving" opposite of improving was an actual word. But after today I think it is a real word.
Anyway snatch was as you might have guest a epic fail on everything. I could not even get 135# up. everything felt weird like I lost the feel for the snatch, position, grip, timing. Then my shoulder started to hurt so I called it a day. 🙁
HBBS was on the other end great, so not everything was lost.
255×5
275×3
305×1
325×1
340×1
355×1 15# PR !!!! YAY
did not end up in such a bad note after all. Tomorrow is another day!!
Hit the 730 with McD and Melissa. Worked up to 150# on the snatch, which is a 5# PR. Hit 255# on the HBBS, which is a PR ever since discovering HBBS and LBBS were different movements (who the hell knows what kind of demon hybrid squat I was doing before).
@Pierre "Deproving" should indeed be a word. Awesome job on the squats.
Say, if anyone has recently found themselves thinking, "Gee, I wish I were in a chorus!," Brooklyn Community Chorus is starting a new semester next Wednesday. No auditions necessary; everyone is welcome, but ESPECIALLY MEN.
Also, if you want to hear us sing first, we have a concert on Sunday at 3pm in Bay Ridge. Yes, during the football game. Info on the concert is here: http:// brooklyncommunitychorus.org/ wp/ (take out the spaces)
Up and down day at the gym to say the least…
Snatch: Hit 60kg, 70kg, then 80kg (176#) which is a 9# PR. Didn't even realize it til I had failed at 85. I never really got my head around 85 and it started and ended weak. Tried 83 which would have been right around a bodyweight snatch right now, and pulled very well but didn't hit the bottom with enough authority, and to paraphrase Arturo, "REACH!" Still, it feels like its there, and I am happy about the PR.
Squats today were at 275. Last warmup at 265 felt good, first rep at 275 felt good, then while standing up the 2nd rep SOMETHING HAPPENED. It's been about 5 years since my last and most grievous back injury, but it looks like I'm back in the hurt box. Didn't feel particularly disc-y, but I am pretty locked up now, making good friends with whiskey, iburprofen, and my couch. Once the inflammation is down in a few days I will get to assess what the real issue is.
My last back injury bummed me out big time, but I feel very different right now. First, I have such a more developed personal knowledge of what's going on "back there" that I feel much more confident. Second, I am plugged into a great community, both for support and for help with recovery, expert advice, etc. Third, when taken against other people's injuries (the horrific thing with Kevin Ogar at the OC Throwdown comes to mind) mine is a pretty easy ride. In a strange way I'm "excited" for the experience of rehabbing it with the knowledge I have now versus 5 years ago.
Still holding out hope for the Open, my favorite thing of the year. I highly encourage everyone to sign up, its really a crapton of fun.
8:30 with MeLo.
75×2, 95, 115×2, 135, 145, 152.5, 157.5, 162.5 (PR+12.5)
Like Todd, took the last one for quite a stroll, but thrilled that 157.5 felt as crisp as it did. Made really great progress on the snatch this cycle, and reached my goal of 150 with room to spare. The last two cycles left me with go-to complexes to improve my mechanics, which makes me feel like I could continue to improve by working on this on my own.
225×5, 240×3, 255×2, 270×1, 285×1, 300×1(PR+10), 315F
Really went for broke on the last jump. It was late and my attempt felt good at 300. Alas, I started going forward and was toast from there. Encouraged by how 300 felt; I think I have the legs in me to do more.
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Very sorry to hear about the injury, Noah. Speedy recovery to you.
That really sucks, hope you feel better soon, Noah.
David & Todd, kind of loving the snatch fail videos. I fell on my ass this morning, too…
Did an hour of yoga this afternoon and now I'm much more OK with my level of soreness. Amazing!
Snatch, blah. 75×3, 85×2,95×3, 105×2, 110×1
Back squat 45×5, 135×5, 185×3, 215×5, 225×5 I was going to try 235 but thought better of it.
Tabata rows, 10, 10, 10, 9, 9, 8, 9, 9 calories per round
7:30pm class
Snatch
75-85-85-95-95-110-110-115f
I hit 105 last week, so I jumped to 110. I think i can do 115 pretty easily, but I was a little fatigued and tried to rush through it as time was called.
Squat
5×45, 5×95, 3×135, 1×175, 5×190
The 190s felt really good. I thought i could have gone up a little more, but I didn't want to get greedy, and there was about a minute left in class when i hit that 5, so I packed it in.
I can't remember my tabata splits on the erg, but i topped out at 70 calories.
Noah, sorry to hear about the injury. As someone who has been trying to beat a retreat from a bad herniation, I hate to see news of a back injury. Get well soon. Weird, but I think I can empathize with your "excitement" – I really didn't understand just how little I knew about what I was doing in the gym until I hurt myself, and hopefully all I have learned about how to strengthen, stand, and even sleep will help me out in the long run.
7:30 pm class
I think I missed 2 sessions worth of work in this cycle. Still sore from Monday's class and was lacrosse ballin' most of the afternoon on the couch and rolled out before class which seriously helped.
Snatches at #47 x 5, I'm ok with this considering when I was the first week of cycle I couldn't get that weight over my head at all. Definitely need to practice more, but glad I got the weight up!
Ended HBBS at 75×5 didn't squat deep enough first set but felt great by set 2! Def can go higher next cycle we do these, but def not rushing.
I forgot to record my rowing cash out haha.
Noah sucks so much to hear!!! Wishing you a good and hopefully speedy recovery!