Performance:
9-7-5 reps for time of:
Squat Clean and Jerk, 185/125
Muscle-Ups
Fitness:
3-6-9-12-15 reps for time of:
Power Clean 135/95
Front Squat
Jerk
C2B Pull-Up
There is a 12 minute cap on these workouts.
Post time and Rx to comments.
Burpee Madness!
New Leveled Standardized Warm-Ups
This cycle we’re introducing some new standardized warm-ups which include two levels. The performance version is appropriate for folks who can clear the entire Fitness version as Rx’d and are ready for more advanced warm-ups. The performance version includes a Snatch development barbell complex and some tempo work. Post questions to comments.
Warm-Up 1
3 Rounds NFT of:
Fitness:
10 Overhead Squats, 45/33
10 Ring Rows
:30 Supine Plank
Performance
Behind the neck Snatch grip Push Press 45/33
3 Overhead Squats 45/33
3 Muscle Snatches 45/33
3 Tall Snatches 45/33
5-10 Chest To Bar Pull-Ups or Toes To Bars (strict or kipping)
Warm-Up 2
3 Rounds NFT of:
Fitness:
8e Reverse Lunges
8 Push-ups (2-1-x-2 tempo)
8 Strict Pull-ups or Chin-ups
Performance
4-6 Tempo Ring Dips (2-1-1-1)
8e Pistol or Reverse Lunges
12 Tempo Hollow Holds to V-ups (2-1-2-1)
Inside the Affiliate
Ever wonder about the origins of and rationale behind our Athlete of the Month series? Wonder no more! There’s a brief new post over on ITA that shares a bit more about this beloved tradition. Check it out. Share it with your gym friends, and especially if you’ve been an AOTM, consider sharing it on social media!
CFSBK Snow Shoe Adventure
Take advantage of our record snowfall this Winter with a CFSBK snowshoe hike at Bear Mountain with local outfitter Gear to Go. Full day guided outing on Saturday, March 1st includes all equipment and roundtrip transportation from the gym. See the event page for more info and how to sign-up!
Happy birthday, KMo!!!
____________________
This Elephant can PAINT ITSELF
Russia Applauds America’s Efforts To Exclude Gay Athletes From Professional Sports
Fitness, 83#/banded kips, round of 12 + 9 C+J in the 15-minute cap, but I tweaked my right wrist in the process 🙁
Thanks DO and JFid for help with voodoo-ing it afterward.
Okay that was harder than I expected.
6am with David and Jess
Partnered with Isaac for the Fitness version Rx'd. Got through the round of 12 C&J right at the buzzer. First 2 rounds of pull ups were unbroken. Broke the set of 9 into 3s because the lungs were burning and the grip was weakening. Toughest part was standing that weight up each time. Still coughing 2 1/2 hours later.
Its always fun to work out with Isaac because he says naughty words when the workout gets tough.
I want muscle ups so I can work out with the cool kids.
Is anyone planning on doing the GoRuck challenge in NYC on May 2nd?
6am. Well that was humbling. Did the perf version Rx and only got through 5 muscle-ups in the second round (30 total reps). Squat cleans were the killer. Should have expected that after last weeks EMOM work at a similar weight. Lot of time spent looking at the bar, wishing it would get lighter. Fun day, though, with tons of encouragement being shouted.
Come to yoga tonight! 6:30. Hips, shoulders, and restorative poses to counteract effects of the polar vortex!
6am with David and Jess.
3, 6, 9, 12, (9 Squat Clean & Jerks) at #95
This was brutal. I definitely didn't pace myself and came out the gate too quick with the squat clean and jerks. By the third round of the nine I was slowing down and needed to catch my breath often. I felt that I was wasting a lot of energy catching my squat clean high. The few times I was able to catch my squat clean lower the bar felt lighter (just a little bit).
@Jay:
Pierre and I signed up for GoRuck that weekend. Join us!
Ruck it, I'm in.
6am with the gang
Did Perf version at Rx, got through 6 of the 7 muscle ups in the middle set. Very humbling workout. It got in my head when I saw the 185# on the board. It was one of those workouts where I didn't internalize that I wasn't going to finish until I started it. Great partnering with Peter and lots of encouragement all around.
I'm very excited tomorrow is a rest day.
😉
7am with DO and Lady Fox. They changed the cap to 15 minutes for the WOD, and as far as I know, no one in 6 or 7am finished it. I got one rep into the round of 15 C&J @ 73#, and did kipping pull ups (not C2B). To be honest, I kind of sandbagged this one a little bit today. Just didn't feel like moving fast and I probably could've pushed it to 83# on the weight. However, today was probably the best I've ever done kipping pull ups in my life. I was consistently doing sets of 3 and 4 unbroken, cleanly and organized, chin well over the bar. After almost a year since I got my first unassisted kipping pull up, I'm finally feeling the rhythm and getting them under my belt. Same with kipping T2B. Now I need to do them when I'm out of breath, and under stress. Always something to work on!
6am with Jess and DO. Probably should've backed off on the weight, since like Peter, this was also the weight I used last week for emotm and I wasn't doing the full squat clean then. Fitness version at 93# with jumping pull-ups, completed the round of 9 and then got 8 c&js into the round of 12. My legs are tiiiired.
7am with DO and Lady Fox – that was infinitely harder than I thought it would be. Did the fitness version – first two rounds in 90 seconds and I thought it would be done inside 10 mins. Not to be. Finished in 14:26 – luckily we had a little more time than the 6am'ers.
The full squat clean following squats and wall balls yesterday and the jerk after Monday's push press fun has just about done me in. Glad I now have a day off before Saturday!
6AM with DO and Jess.
3-6-9-12 ugly squat clean and jerks @ 95# and ran out of time at 8 pullups. Subbed pull ups since I haven't figured out C2Bs yet. Thanks to DO for some pointers on the clean portion of the lift, felt a couple of the lifts really clicked for me, but generally wasn't getting low enough on the squat.
@Jay @MattyChm – This was the push I needed to finally sign up for a GR Challenge. Been interested in doing one for a while now. I'm in.
KH, go you! I heard you going, "I am so happy!" and I knew something good must be happening on the pullup bar 🙂
Elwell finished. Know how I know that? Because I had to look at him the whole WOD. 😉
(KH and I were at the front of the room and DO made us turn around for some reason so we were facing the rest of the class. Between that and using the PVC pipe as a telescope, DO was in rare form this morning!)
8am with McDowell.
The performance warmups seem to leve me with less strength for the rest of the class. Especially when it's shoulder intensive and I do the warmup 1
There was 12 minute cap we had… 3 full rounds plus 4 C&J of rd4 at 115 (fitness) three days in a row killed me. Nothing in the tank as I came into the gym this morning. The warmup gassed me, the prep work made certain I was crushed and the WOD left me ruined.
Still feeling off wearing the lifting shoes. Which make me feel more tipped forward which makes me jump forward not up. :-/ frustrations abound.
7am class,
Fitness at 95# and jumping C2B. got 1 rep on the round of 15. I expected this to be hard judging by last weeks EMOTM clean work, it was was much harder than I thought. The full squat on the clean is just killer, very slow getting up. I like that we are doing open style WODs, but dammit this is feeling like crush week.
All: If the performance warmups leave you feeling gassed, fatigued, or you can't complete them with very minimal scaling you should do the fitness warmups. No sense in letting the appetizer spoil you dinner or performing any movements at less than optimal quality.
6am with DO and Jess
I've been getting a little better at linking muscle-ups lately so I thought I'd just go and crash the cool kids' party today, although I scaled my C & J to 155. Muscle-ups fell apart pretty fast, so I decided to count attempts just so I could move through the workout somehow.
Within the 12 minute cap, did:
1st round: 9 c&j, 4 muscle-ups, then 5 muscle-up attempts
2nd round: 7 c&j, 1 muscle-up, then 4 muscle-up attempts
Muscle-ups were harder after all that clean-and-jerking (Surprise!). C&J was hard, but manageable at the weight I was using.
7am with DizzyO and Jess
Performance @ 145#
5 C+J & 3 MU (15min cap) // total of 40 reps
I decided to scale the weight even more after seeing the bloodbath left behind by the 6am crew. Peter described it best — this WOD was very humbling. I discovered a focus area to improve on for each movement.
8am with McDowell.
I went light on this today. Not feeling great in my right rotator cuff & my legs are still talkin about yesterdays workout.
Did fitness with banded strict pull ups – 12min cap. 58# through the 12 C&J. Jerks felt light, front squats were slow and tired. Tomorrows rest day is much needed – will be doing lots of rolling and lax ball recovery. I'd like to go into whatever saturdays wod is actually feeling ready for it, and not accommodate how rough my body has been feeling this week.
also, i heart elephants.
6am with DO & lady fox. Soooo good to be back in the gym, even though there was "widespread black ice" (per WNYC) on the way. Fitness version with jumping C2B pullups with the fabulous Val. Got through 7 of the round of 15 C&Js @ 95#. Wish I'd tried for real C2B after watching Val kill it after me.
The worst was when I got to the bar for the round of 15 at 10:30 and David said, "We are going to thirteen minutes!" Meanie.
I was coughing for hours afterward, too. And I went to a business meeting with all kinds of weird tape abrasions on my wrists. Who knows what they thought.
PS forgot to mention that the one thing I liked (ish) about this workout was the opportunity to practice squat cleans. I feel like I learned a bit more about that movement today.
Noon class
Performance Rx'd – Finished 3 muscle ups (in the 5 round) at the 15 minute cap and then fished the last 2 at 15:43. Thanks, Jess, for letting me run the clock. This was harder than I intended when I wrote it with a 12 min cap. I realized it would be after I watched McD do it at the 10am hour. I figured that each round would take me ~4 minutes. The first 9/9 took 4:30, and then I slowed as I fatigued. The squats were easily the hardest part, quads were screaming on the push jerks.
A few notes after reading comments:
Keith W – What Noah said. You've been complaining about a lack of shoulder strength a lot lately. The fitness warm ups would help greatly in this regard. Perform them with virtuosity.
Alex C – After a few muscle up WODs that left you unable to complete the reps, maybe you can use this as an opportunity to practice better scaling. I know first hand that it can be very exciting to get your first muscle up, and one starts dreaming of dominating all the muscle up WODs at all the CrossFit events (ok, maybe that was just me…). Unlike a barbell movement where the intensity can easily be scaled via load, muscle ups can't. I wouldn't start throwing them into workouts as soon as you get them, rather you should have them nailed down seamlessly when fresh, and only then start to add them in under fatigue. Practice, practice, practice. The only movement we like to practice under duress and count misses/attempts are double unders. They are relatively low stress, have a similar metabolic stimulus, and a miss doesn't leave your shoulder labrum in a precarious position like a missed muscle up. Google SLAP tear. The cost to benefit ratio of doing work on top of the rings in crappy positions is in favor of not doing it.
@Fox, that makes sense, and thanks.
Will do… I just can't seem to get the rest my shoulders need.
Make-up post from yesterday. In D.C. till Friday, decided to hit up CF Foggy Bottom since it's roughly…two whole blocks from my hotel. Nice folks, cool little spot. Interesting to see how another affiliate does it.
Warm-ups:
Various random (coach calls the name, you do it) intervals of:
– Jumping jacks
– Mountain climbers
– Air squats
– Burpees
– Lunges
Snatches:
Moderate intensity (6/7 out of 10)
Level 4 – 1 snatch from hips, then 1 snatch from ground
5×65, 5×75, 5×85
Kept the weight pretty light since they said "moderate" intensity. Got some good pointers on keeping the bar closer to my body and making sure I hit the hips better.
Assistance work:
3 rounds of
5 snatch width grip deadlifts
10 bent over rows
Did all at 105. Haven't done bent over rows in about a year.
WOD
5 rounds of:
:30 ball slams @ 30lbs
:30 l-sit
:30 shuttle runs
(:15 rest in between each station)
Held all l-sits without touching the ground so I got a +10 for each round of those, total score: 152
Going back tonight for some handstands, front squats, and chin-ups. If you're in the District staying near GW/Gtown, this is a nice place to come.
One of my co-workers is interested in CrossFit (and I think she would really love it), so I've been investigating gyms in the Bronxville/Westchester/White Plains area. Anyone have any experience with places up here? CrossFit Gotham's programming freaks me out a bit, but Westchester seems responsible and has an active-ish blog… Any thoughts?
@Kate
A friend went or is going to http://empirestatecrossfit.com/ in Larchmont. He said it was a pretty cool box.
Snatch
220
242M
253
242M
Snatch +hang snatch
220, 220, 220
C&j
314x1x4
Clean pulls@336×8, 5, 5, 5
Been two very tough days in a row. I've been attempting a Bulgarian type training program however without proper steroid supplementation I'm learning it is not realy possible.
Fun times today:
High hang snatch
40×3 50×2 60×2 65×2,1,m,1,2,2
Trying to get under faster and with more confidence. Was hitting them better by the end.
Snatch
70xm,1 75xM,1 80xM,M
Wanted to try some heavy singles after the high hang and i immediately started getting forward again. Maybe one from the hang and one from the floor next week.
Clean and 2x jerk
70×1 75×1 80×1 85×1,1,1
Snatch balance w/ 2-count at the bottom
50×1 60×1 70xM,1,1,1
Glute ham raises w/ blue band
3×8
At first I thought the blue band felt about the same as the red band last week, but then I did sets 2 and 3. Ouch.
I've been afraid of this WOD all day. Muscle-ups have always been my weakness, so I was hoping just to get some before a failure-palooza.
Ended up doing it in 14:15 RX. The clean and jerks were the easy part, though they were a gasser in the round of 9. Muscle-ups were slow, but steadier than they've ever been – broke them up into chunks of one or two with a goal of not failing – only failed twice (once on the last rep! argh!)
Fun little WOD, glad the cap got raised to 15 minutes.
Did Squat Clean and Jerks up to 195lbs for about 4 singles.
Today's WOD at 155lbs
13:59
The barbell really slowed me down. I was happy to do the first set of muscle-ups unbroken.
Afterwards I did a bit of AR on my quads and triceps.
Thanks, Pierre! I'll check that one out, too.
Fitness WOD at 95 for three reps, then down to 85# with banded pullups, ended somewhere in the sea of 12 cleans, which I had to split up into power cleans and front squats. That was a fugly mess, and a lesson in scaling the weight on this movement in this type of WOD. I felt so great after last week's C&J EMOTM at 98#, but especially with how sore I was from this week, I definitely should have understood how much harder this would be and gone down. Lesson learned. Rest day tomorrow, and lots of AR and yoga this weekend.
Happy birthday, Katie!
I was dreading this workout all day long. Packed and unpacked my gym bag about 3 times. The inner masochist won out and I made it in for the 6:30 class. Did this with 93# on the bar and jumping pull ups. By the time we hit the 12:00 cap, I'd gotten through 11 reps of the round of 15 clean and jerks. The front squat was definitely the limiting factor. I didn't try to cycle any of these, which allowed me to rest way too much, but by the round of 12 I just felt like my limbs were all made of lead and I just couldn't move any faster. But I felt like my form stayed good throughout and I didn't re-aggravate my hamstring, back, or shoulder, so that's a win!
Merrrrrrr choosing to go to class tonight was questionable. Took rest day yesterday, mobilized and did some yoga at home. Took another yoga class today, things feeling good.
In warming up the C&J, I felt funkiness in my left shoulder immediately. Tried to solve by getting into better position, and it helped a bit but as soon as I got more than 63# on the bar, it wasn't good. The pain is in transition from shoulder to OH; deep and feels more localized towards the posterior. After trying a few reps, decided not to include the jerk. Did a few pull-ups and they felt fine. So…
3-6-9-12 of squat clean @ 83# and kipping PU. Finished in 9:12 and couldn't gotten a good chunk out of the set of 15 but was starting to feel some pain in the cleans so I called it.
Have a bit of lingering sensation now. I've been lax ball/orbing all around the shoulder a bunch but it may be making things worse if there's inflammation in there so i'm gonna chill on it and focus on lower body and spine to see if I can undo what may be a web of shit that is presenting itself as shoulder impingement. It's been a week now. (WB felt fine yesterday, so it is in the STO only so far).
4:30pm group class
Fitness version rx'd in 12:43
-did all the c&j as thrusters which I know some might find questionable in terms of standards. I'm ok with that and it's good to know that a 95# thruster (aka Heavy Fran) is completely doable.
-c2b felt good and all were in sets of 3 until the last set when i was just pretty damn tired.
-after coaching so many classes through this and seeing the pain on everyone's face during/after it, I was very much dreading this. I was definitely out of gas but overall still felt good. Quads are definitely feeling yesterday's squats and today's work though! TGIR(est Day).
Also thanks to Lady Fox for the excellent help during this workout!
6am with Matt as partner/coach. I got through 6 clean and jerks in the twelve round. Did my first c2b pull ups with my thumbs under the bar. Small steps.
The weight was maybe just a tad too heavy for me to pull off.
I wasn't aware that I went on a blue streak during the workout. Sorry.