Fitness: Snatch Segment Deadlift + Snatch
If you have a hard time organizing the pull off the floor, perform snatch from the mid-hang.
Performance: Snatch 1-1-1, then 85% x 1 x 2 from the mid hang
Work up to a heavy snatch in 3 attempts, then perform 2 singles from the mid-hang at 85% of today’s best snatch.
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Back Squat
Fitness: 3 x 5 Linear Progression
Performance: 75% x 6 x 5
Rest about two minutes between sets.
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Gracie D. practicing handstands with Coach Ro. Welcome back, Gracie!
Veggie CSA – Sign Up Now!
Are you ready for a summer filled with gorgeous local vegetables? Time is running out to sign up for the annual vegetable CSA with Sol Flower Farm. The deliveries are weekly and begin in June!
Sign-up directions, pricing, and FAQ can all be found here. They also offer a separate flower share. If you want to split a share with someone, post to the blog to find a buddy!
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How Far Fitness Has Fallen Outside
Huayhuash: A Mountain Bike Adventure in Peru Bike Magazine
quick reminder for an event tonight:
Help End Homelessness in Brooklyn
As mentioned monday on the blog, i'm a volunteer and board member of an organization called Brooklyn Community Housing & Services (BCHS). BCHS’s mission is to end homelessness in Brooklyn, and the organization is highly regarded for its work providing supportive services and housing to the mentally ill and homeless who might otherwise be living in our streets, subways, parks and armories. Their annual gala is tonight, Wednesday 6pm, April 30, at the Green Room right around the corner at 452 Union Street. There will be a cocktail party and silent auction, and music by Jean Rohe with special guest emcee Wesley Stace (John Wesley Harding). I would love for you to join! Purchase tickets http://www.bchands.org/ and follow link to the gala.
richard g.
Christina — just saw your post from last night.
I went to CrossFit Central London a couple of years ago. I can't say it was the best box I've ever been to — there really wasn't a lot of coaching going on the way there is at SBK. And since we were doing one-armed kettlebell movements, which I had not done before, I really could have used the coaching (and help selecting an appropriate KB weight!).
Nonetheless, it's very convenient (and their T-shirts say "No mirrors, no machines, no wankers," which is awesome), so if I were back in London I'd probably go again, especially now that I've been doing CrossFit long enough to be confident knowing what I should be scaling my loads to. You may feel the same way, but if you want a little more TLC I would not especially recommend this one.
Snatch topped out at 78 today — wanted to be nice to my shoulder. HBBSQ at 155. Why does the first set feel like the worst on these? 😛
Did the (awful, awful) cash-out even though I ran over time with HBBSQ. I feel like a masochist.
Recovering from some vague illness, felt weak and groggy this morning but it didn't seem to affect my numbers.
Fitness snatch complex up to 140#, which went up just fine. I, like, tripped or something on my first attempt at 135, which felt weird. Would have loved some time to deload and try a few at 115 or something but ran out.
230x3x5 squats today. Felt pretty heavy, Dan L pointed out I wasn't really bouncing out of the bottom, so something more to work on. Mostly fixed my head position problem from last week, I noticed I do the same thing when running…
Make up post! Monday: Bench, 75# x 6 x 5. The volume work has been a really interesting experience for me, because all of my weights feel pretty light/moderate. I think this is because I don't represent my 1RM well, at least in my opinion. Like, I can bench 90# x 5 but my 1RM is only 100#. At the last Titsday in January I failed at 102.5#. I will say that the volume work has been making me pretty sore though, it just doesn't feel particularly heavy in the moment. Monday's horrible WOD in 12:55, using an 83# barbell, otherwise rxed. Banged out my first 75 doubles unbroken – PR! Wall balls were the worst.
Tuesday: Snatch, 93#. I blatantly ignored the programming and attempted this weight about a million times – guilty. I hit it a few times, but they were all ugly and caught too high. Finicky freaking lift, that snatch. HBBSQ, 115# x 6 x 5. Last rep of each set was a little slow but this basically feels like a moderate weight. Doing 30 reps is mentally exhausting. Hate it. But love that you guys force me to do it. Then taught Ruth and Bethanny in my Pilates class upstairs and focused on the transversus abdominus constantly supporting movements. Classes have been small lately so if you'd like some personal attention you should stop by and check it out! Mad abs, yo.
With a lot of schoolwork to get done this afternoon and a client at 7am, I jumped into 8am class against my better judgment. Not a lot of sleep or movement prep, and things turned out pretty much as expected:
Snatch: A big 0-fer-5, including the "deload" reps. Felt slow and uncoordinated, just general sleepyheaded innaccuracy.
Squat: 247.5x6x5. This was fine, although I felt positionally restricted and not very bouncy. A bit of a scale up for my last week's work (242x8x4) meant this was only a 5# jump, but it felt significantly heavier and slower. If I don't mobilize and prep for 255 next week I will have only myself to blame. Still nice to know that I can move 250 around for a bunch of reps even when I feel somewhat off.
6am.
Snatch: 85, 85, 85, 95, 95, 95, 105, F, F, muscle snatch(!?), F
Felt much snappier than last week at the lighter weights and then I somehow lost the flow. Need to work on getting under the bar better, and as always, a tighter chest.
LBBS w/ Redis and Josh: 165x3x5
Another 10# increase, that again felt good but tough. Then I got some great guidance from Arturo and synced my knee/hip initiation down, and got my chest much tighter/upright at the bottom. Felt so much better – I almost felt like the illustration on the Starting Strength cover! May keep or drop my weight next week to ensure I stay in this position.
Cashout brought on a good kind of hurt and I left wobbly-legged.
6am with McD and the certainly beardless Arturo.
Warmed up snatches with 95, 135, then go into work weights. Did 155, 165, hit 170 on the second of two attempts, although it wasn't pretty. McDowell gave me some good tips about speeding up in the middle; it went to my head when I tried 175 and failed completely.
Great squat session with Mike and Scott. Hit 225 for my 6×5. Kept very close to exactly 2min per rest session, by the end I was smoked. Thanks to my rack crew for the support.
SO happy to see some familiar faces at 7am yesterday and today.
After 3 weeks off, I feel like I need a whole month to get back into the groove.
Snatch at 105, these didnt look great, but the weight moved ok, I need pace myself on the pulls off the floor.
LBBSQ, got a little too ambitious for my start weight with 185x5x2, I skipped the last round because I was seeing beautiful stars and enjoyed being dizzy a little too much. Kinda want to do HBBSq.
Cash out, eh its better than running in the rain.
Christina- Crossfit Blackfriars is owned by an old friend of mine from Cork- should be fun! Say hello for me if you end up there.
Strength Cycle last night.
It's already Week 7- how did that happen?!
LBBS
45 x 5
95 x 5
145 x 4
165 x 3
185 x 2
197.5 x 5 x 2
197.5 x 10 rep out.
Really happy as this was a weight I struggled with at 3 x 5 a few weeks ago.
Press
45 x 5
50 x 4
55 x 3
60 x 5 x 2
60 x 8 rep out
Dropped back a bit because of shoulder. Sniff.
Deadlift
135 x 5
195 x 4
245 x 2
260 x 5
This was the first time it really, really felt heavy but there was never a doubt in my mind that I could do it.
Jeremy says all the right things.
Wow Charlie. This is awesome!
What Lauren said. So awesome, Charlie!!
Charlie: WHOA!
Snatch: 115 which matched my pr but was really sharp and clean and was in the fitness complex and I did it twice. So maybe I'll have a new pr this cycle. The only thing I'm doing differently is being very aggressive on the pull.
Squat 190 x 6 x 5. Plenty of room left. I like this high volume programming.
Squat tabata with squatting rest was painful but brief.
6 am. Worked up to 68#. Felt good, was a PR for me!
Squat 170# x 2, backed off last set to 165# to make sure I was getting depth.
Tabata air squats, rest at the bottom, made my thighs burn!
Woah Charlie- that's awesome!
Gonna try to be better about leaving comments since I read the blog religiously:
I came in super sore from Monday, and am leaving expecting more of the same. Paraphrasing Jeremy, we were sore from mondays squats (wall balls), so he programmed some more (tabata) squats on top of our squats.
Weight stayed about the same with the snatch- I'm still having a hard time focusing on exploding from the hips- I keep doing a little bunny hop. But I think it helped not worrying about the overhead squat on top of that- too many things to concentrate on.
Squats- minimal progress, but still moving forward and I felt more comfortable with hitting the depth without lowering my chest- so good stuff there.
6am. Felt lame re snatches – lacked velocity, poor depth on the overhead squad (always an issue). Need to be more intense on the pull I think. Tried to compensate by pushing myself on LBBS, jumping 10# to 225#x5x3, which, thanks to Michael and Mike's excellent energy (thanks!), was tough but good, so ended on an up note.
Charlie that is some serious lifting!! Awesome.
Power snatch-
176×3, 187×3, 203×3, 220×1, 187×3, 203×3
Power Clean+jerk
205(3+1), 225(3+1),242(3+1),264, 225(3+1), 242(3+1)
Clean pulls@318x3x4
HBBS
220X2, 286×2, 308×2, 352×2, 374×2, 396
Snatch
150-160-170
Hang Snatch
145x1x2
HBBS
230x6x5
5:30 w/ McRo
Snatch – 93-95-98f then 83-83
Didn't get under it. Frustrating. I know I am just psyching myself out on these but that doesn't stop me from continuing to do so.
HBBS – 165x6x5
Really slow and hard.
Didn't keep track of tabata rounds. I felt really great once this was over.
And to echo everyone else, holy shit Charlie! You are going to crush the total.
Snatch: 105-115-125 (this last one was a PR, but man, it was ugly. Therefore, on aesthetic grounds, I'd say NO F***KING PR!)
HBBS: 225x6x5 – love the new high-volume programming.
7:30 with McD and MeLo
Good half-hour of much-needed mobility work beforehand.
Snatch: 73-78-78f then 68-68
It's a mobility issue with my overhead squat. I can get the weight up easy and know I can snatch more weight than this, but I just suck as soon as the bar gets overhead. I need to come up with a specific plan to address this.
HBBS: 130x6x5
This was tough. Felt so much heavier than last week and I curved in on the end of my sets. Fun lifting with Mare and imagining a big steel coil in our butts propelling us upward. It helped!
Cash-out made me feel wobbly. My left IT band is getting tight again because I've been cheating on my standing desk with my chair at work.
WHOA!!! Charlie congrats on those numbers!!!
Most of you don't know who I am because I am relatively new to CFSBK, and the Dubie has yet to be unleashed, however, I am a good friend of K to the H (if that pulls any weight).
The sole purpose of this comment is to encourage you all to start taking her Pilates class on the reg (if you don't already). Like for real. Get with the program. You will be SO HAPPY you did! KH delivers! She is an exceptional teacher (and I am not just saying that bc she's my friend, in fact she'll probably be annoyed that I posted this). She actually taught me how to teach (I teach, too) and I continue to pay her fat stacks of cash to work me out every week.
Basically, she's a big deal in the Pilates world, and you have the opportunity to work with her every Tuesday night at 7:30pm. TAKE ADVANTAGE!
Pilates = madabsyo = better Crossfitter = better person. period. the end. 'nuff said.
Wow! Thanks for the support y'all. Blushing 🙂