Mid Hang Snatch 1-1-1-1-1-1-1
Catch as low as your flexibility and technique allow
Post loads to comments.
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4 Rounds for time of:
400m Run
15 Pull Ups
Rest 2:00
Post total time and Rx to comments.
Active Recovery!
CrossFit North East Regionals Update
Watch the next level of competition of the 2014 CrossFit Games at the NE Regionals, held at Reebok Headquarters in Canton, MA. CFSBK and Cruise Director Mare L. are coordinating a group to head up and spectate during the May 30-June 1 event. Click on the event page for more info and to book your hotel room — rooms must by reserved by March 28!
Meditation Workshop Today
A reminder that today at 2p is the meditation workshop. The workshop is at capacity, but everyone who already RSVP’ed in the comments section on the event page is welcome to join. If you can’t make it after all, please let Mare know at mare(at)crossfitsouthbrooklyn.com. This will be held in the upstairs studio.
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The nicest CrossFit Gym? Inside CrossFit Belltown
8am. Snatch: 95, 95, 115, 115, 135, 135, 145, 155, 165F, 165F. First miss at 165 was ugly. Should have had the second one but I was soft in the catch. Press up! Conditioning was in my wheel house today: finished in 14:01. Rounds were 1:59, 1:58, 1:59, 2:05. Pull-ups were all unbroken. Just couldn't quite maintain the butterfly kip on that last round.
"Snatch" #73
400m run
15 pullups (green band)
20:14
Then I picked Chris up and we "ran" (same quotation mark qualifier as those around the snatch) around Prospect Park 34:29… essentially 10 minute miles. You could crack a pecan on my right calf.
Seems like David has met his OCD match in Nadia!
I had the opportunity to work out at the gym yesterday with Margie and Jeremy:
Deadlift: 345×4, 385×1, 405×1, 375×4, 365×4
Low back toast by the end so I called it there.
Bench: 205×4, 195x6x3 (or 2, can't remember)
I did the first set and then remembered I was suppose to do sets of 6, not 4. Margie noted that I'm favoring my right shoulder. It seems like forever since I just did a straight bench with no pauses, or the slingshot or something.
Good to lift at CFSBK again, been too long. Sorry to see Margie go again
Got to 85# on the snatch, which is a PR. I routinely fail at 88 so I finally decided to listen to the voice of Fox in my head saying, "There are five pounds between 83 and 88, why don't you try one of the ones in between?" The bar moved with good enough speed that if we do this again next week, I'll give 88 a shot.
WOD 16:06 with jumping pullups. Not really a fan of jumping pullups, but I guess it does mean I was done sooner than I would have been had I done strict chins or banded kips.
Snatch: 95×2, 105×2, 115×2, 125×2.
I had planned to take it kind of easy but ended up wishing I had time to for a few more. My feet were spreading too much at first but I think I corrected that pretty well.
WOD: 2:14, 2:20, 2:40, 2:40. Subbed ring rows to let my torn right hand heal.
14.4: 165 reps. I did 17 cleans but my judge had a different count. I was mostly worried about the T2Bs but they went ok. I did 3 sets of 5, then 3s and 2s until around 40, then fast singles. I wish I had pushed a little harder on the wall balls, I did 4 sets. There was no point in pacing at that point.
Worked up to 155# on the snatch today, felt uncrisp- too long since dedicated snatch work.
Then took a crack at 14.4.
178 reps.
I had planned to do this yesterday, thinking that a big, electric, cheerful environment would help- instead did it at the tail end of the 1PM class, and the relative quietness was tough. Felt great through the row and the T2B went pretty smoothly, 5s to 30, then 4, 3, 2 to 39, and 11 singles to not waste energy fighting my body.
My wallball was a bit uneven, felt light and was sure I had 20 in the first set, but the 9th rep spun away from me and messed me up. Another no rep in there didn't help, ended up (roughly) 10,10,10,5,5. Thought this would be my strongest section and was probably my weakest.
Couldn't find a 2nd gear for the cleans, despite having over 3 minutes to get through them. Did singles, no way doubles were happening, and didn't waste a TON of time, but probably 1-2 seconds longer than needed each time. Walls closed in and with a minute left I still had 10 cleans to go and knew I was dead in the water.
Frustrating workout for me since this kind of thing is usually my strength- little seconds and no reps here and there cost me- death by a thousand cuts. Serves me right for not conditioning enough or with enough intensity. Still glad and thankful to be in the mix. A good day.
Strength Cycle.
LBBS
45 x 5, 95 x 5, 135 x 4, 155 x 2, 175 x 5 x 3.
Press
45 x 5, 55 x 5 x 3.
Clean
33 x 3, 63 x 3, 83 x 3.
Shoulder still feeling sore but seemed to get less sore as I got warmer. Squats felt really heavy but apparently they are still moving fast. Sometimes I feel like I am faking it with the weight on these but I guess that's not possible. My last set was my best set, probably because I realized I was able to do it. Why is it so scary?!
Really enjoyed the meditation workshop today. Thanks for organizing!
Yes Thanks Mare for organizing the workshop today. I really enjoyed it too. I looked up the place, and they have a series that started in the south slope monday evenings last week. I'm going to check it out tmrw if anyone wants to join. bree@nycore.org
http://www.brooklynmeditation.org/?page_id=42
McDowellFit
3 Rounds NFT of:
Run 270m
10 Roll to Candlesticks
15 Unbroken Push-Ups
Dynamic Effort Deadlift
50%+Band Tensionx2x19 every :30
185+Red Bands x2x10
Press
125x5x3
3 Rounds VERY NFT of:
Accumulate 1:00 L-Sit
Farmers Carry with the Jerry Cans across the gym and back
Strict Pull-Ups 10-10-5
Snatch
(203, 220, 231)x2
Clean and Jerk
(242, 254, 275)x2
Bicep Curls :))
I was happy to make it in today to work on these 3 movements and to get the blood flowing.
Need to work on..
1- Snatch: pull under the bar no. matter. what.
2- 400m Run: push harder, rest later
3 – Pull-ups: fix kip, push back off the bar at the top
Goal..
Sets of 10 kipping pull ups any day of the week
OG for "Team Practice"
Snatch Triple (High Hang > Mid Hang > Floor)
40 50 55 60
Snatch
60 65 70 75 80(M) 70×1,1,1
Clean > Push Press > Push Jerk > Split Jerk
50 60 70 75 80
Then some dumbell pullovers and ab wheel roll-outs for fun.