Fitness: Deadlift 3 x 3 Linear Progression
Add 5-10 pounds to last week’s number.
Performance: Power Snatch 80% x 2 x 5
Based off this week’s heaviest single.
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e4/6
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A) From 0:00 – 7:00
3 Rounds for time of:
10 Power Clean 135/95 (or Deadlift 225/155)
10 Pull-ups
B) From 7:00 – 14:00
3 Rounds for time of:
10 Kettlebell Swings
10 Alternating Split Jumps (5ea)
10 Push-ups
C) From 14:00 – 21:00
1000-meter Row for time
Zach H. and friends at Cavebox CrossFit in Cali, Colombia
5K Route
You may not be running the Brooklyn Half next weekend and you might not be participating in Coach MeLo’s 5K Training Run for the Spartan Sprint this morning after meeting in the annex at 8am… NONETHELESS! If you’ve ever wanted a 5K route, below is one you can use that leaves from one of your favorite places on earth!
Start AT GYM TO 3RD AVENUE
LEFT AT 3RD AVENUE
RIGHT AT 3RD STREET
RIGHT AT CLINTON STREET
RIGHT AT PACIFIC STREET
RIGHT AT 3RD AVENUE
BACK TO CFSBK
Strength Total Today at 2pm
Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Over 20 lifters will be testing their 1RMs in the back squat, press and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
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Happiest of Mother’s Day to all of our CFSBK moms!
Good luck, Total-ers!
DL 225, same weight as last week — I think I started this cycle too heavy. I realized that if I kept adding 5# every week, I'd be at 240 for week 6, and my 1RM is only 260! This felt heavier than it did last week.
WOD: 3:59.4, 2:55, and either 3:59 or 4:59, because I can't remember now WTF was on the clock. My arms are still twitching.
1 week out from the meet.
Snatch Doubles(60%, 70%, 75%, 80%, 85%)
176×2
203×2
220×2
231×2
247×2
2 Cleans+Jerk(same percentages)
220(2+1)
242(2+1)
275(2+1)
291(2+1)
Snatch pulls@90%x3x4
264
Clean pulls@90%x3x3
308
Feel really on point. Looking forward to next sunday.
Good luck totelers!!
9am. Power snatch: 60(kg)x2x5. Partnered with Arturo. Educational to see how fast and explosive he is on the snatch. I tried my best to imitate and felt some very snappy reps today. Metcon Rx: 3:46, 2:29, 3:42. Felt pretty awful afterwards.
Mothers are by necessity TFBAs. Happy Mother's Day.
Thanks for that Mother's Day work out. Jeeeeezzz
Power snatch 88#. Getting there
Rx – A) 4:58; B) 3:23; C) 4:40
What a day. Enjoy everyone!
I should clarify the power snatch portion was 88#x1, then 63#x2x3 (ran out of time).
And good luck to the strength cycle folks!
Out in CFGC for the weekend.
Saturday was a partner AMRAP. One partner works, the other rests:
20 minutes:
5 strict pull-ups
10 squat thrusts
15 kettlebell swings. 24kg
Matt and I got through 12 rounds and 16 reps.
Today was a mainsite workout from 2011. Matt and I are still feeling it hours later.
5RFT
5 overhead squats, 135lbs
10 toes to bar
15 dumbbell squat cleans, 40lbs
20 double unders
25:47. Long, sweaty slog. On the plus side, 135×5 is a best on the OHS and I didn't rip on the T2B, but they took altogether way too long.
Noon class
Power Snatch
145x2x5
WOD
A) 3:10
B) 2:40
C) 3:43.4
Quads were toast for the last 500 meters. Part A was grippier than I expected. B simply sucked the wind out of me.
That hurt.
Open gym among giants today, just got back from vacation. Somehow after doing a rough 2 hour workout yesterday then driving all day and not eating I was *convinced* I was going to PR my snatch today. Surprise! I did not. But I think the pull is OK and I just need to commit. Then I did some 3×5 medium heavy hbbs, went home and ate instead of trying muscle ups again.
While I didn't get to do it, I was really glad to see Thursday's WOD – I enjoyed MU practice the week before and I know I would have enjoyed another crack at it.
Fun weekend at the clubhouse. Yesterday's 10am class + AR with DO.
C&J, worked up to 123# with Lauren. Worked specifically on a cue David gave me last week about not jumping forward. Same with my snatch, I still need to get that pop in opening my hips.
Front Squat 110# x 6 x 5, used a belt on last two sets. Working on my bounce out of the bottom. I collapsed quite a bit at the end of each of my sets. I was super tired and out of it and failed at 135# this week on my HBBS–a new experience I'd like not to repeat again. So it was just good to get back under the bar and get it up fairly smoothly.
I skipped the conditioning to get to AR, so I went for a 5-mile run in the middle of the day over to Red Hook to watch the sky after the rain.
Today's 10am class.
Deadlifts 160x2x5, then 8 pulls at 135 to work on my form. After all these months, I'm still figuring out how to breathe well, how to brace at the bottom, and fit it all together well. Ellie helped me think about engaging my lats more, which helped my brain somehow.
WOD
A) 3:30? Not sure? I'm slightly sad I grabbed the 20kg instead of the 24, but I ended here and was smoked.
B) DNF, had one set of jumping pull-ups to go. I did the cleans at 93# but they sure weren't pretty.
C) 3:58.4
Loved this WOD though, thanks for smoking us!
8am with Fox and McD.
Dropped back to 275 on the DL this week (from 295) to work on my form. Although I felt much better about setting my back, Fox pointed out that I wasn't keeping close to my shins as finished. My reps after that pointer were much better.
Fun WOD today but it was tough. 115# on the power clean and 32kg (Russian) for the KB swings. My lack of a kip made round A the toughest of the 3. A – 4:48, B – 2:24, C – 3:44.
Great job totalers, that board was full of some huge numbers!
OG again:
Snatch
40×3 50×2 60×1 70xM,1 75×1 77xM,1,M,1,1
Wish these 77s were more consistent. :-/
Rack jerk
60×1 70×1 80×1 85×1 90×1 95×1 100×1 105xM
Front squat max double
135×5 185×4 205×3 225×2 235×2 245×2 255×1(M)
1) Neil DeGrasse Tyson is a baller. Killing me, every Sunday.
2) Happy Mother's Day. This is classic (and a bit close to home…): http://www.youtube.com/watch?v=N5pXggZIr6I