Fitness: Halting Snatch Deadlift + Snatch
If you have a difficult time pulling from the floor, then perform the snatch from the mid hang after the deadlift.
Performance:
1) Snatch 1-1-1
2) Snatch 70% x 2 x 2
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Back Squat
Fitness: 3 x 5 Linear Progression
Start at a weight that allows you to make jumps for the next five weeks.
Performance: 70% x 8 x 4
Rest less than two minutes between sets. Use 105% of the 1RM you used for last cycle.
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CFSBK’s Endurance crew beating a hill into submission at Prospect Park
Yoga for Athletes and Pilates Canceled Today through Next Week
Yoga for Athletes is canceled today through next week, and Pilates on Tuesday is also canceled, as Coach Whitney and Kristin H. are out of town. This means the following classes are canceled:
6/14 Yoga for Athletes with Coach Whitney
6/17 Pilates with KH
6/19 Yoga for Athletes with Coach Whitney
6/21 Yoga for Athletes with Coach Whitney
Check out Active Recovery with Coach David at 11am and 12pm instead!
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Feed Them Like Animals Evolve Magazine
Science Says Alcohol Not the Best Post Workout Drink Breaking Muscle
8AM with Melo and DO.
Press: 3×20 (to rehab my left shoulder)
Deadlifts: 255x4x2 (Sunday's)
HBBS: 210x8x4
Great lifting with Brian.
8am. Snatch (kilos): 40, 50, 60, 65, 70, 75, 80, 84M, 84M, 60x2x2. The lift at 80 ties my PR. Pulled a little funny on the first miss at 84 and tried to catch it unbalanced and had to bail. Second attempt at 84 is here: http://www.coachseye.com/v/vK2Y. Pulled plenty high, but didn't really snap the bar up and was slow getting down. I'm gonna get that weight this cycle. HBBS: 220x8x4. Harder than it should have been for week 1 of the cycle. Legs are still sore from Wednesday's front squats and lunges. Did the cash-out at 24KG and managed to hold on to the kettlebell the entire time.
Huh. If one reads the breaking muscle article carefully, the experimenters gave the test subjects a lot of alcohol. Pure ethanol is 2.5 times stronger than normal liquor. So a 90 kilo test subject would be given the equivalent of 8 shots of whiskey. Or four cocktails. Or 8 light beers. I wonder if the results would be different at lower volumes.
My commemorative 2013 NYC Century water bottle made a break for it during the 10AM group class so if anyone sees her, please put her in the lost and found, please!
Dropped in on a group class at CrossFit Full Range in Providence Rhode Island this morning. This was my first time venturing out of CFSB, so I was a little nervous, but I went with my friend who goes there and it was super fun. It was a partner (well, groups of three) version of Chief. in groups of 3 it was 5 rounds of a 5 min amrap of 3 power cleans, 6 push ups and 9 air squats. Each partner completes their round before the next one goes, at the end of 5 min, rest 1 min before starting up again. My air squats were actually what started to disintegrate first, but I think because I'm sore from strength cycle. It was a friendly vibe. The owner, Adam, follows us on instagram, and I turned him onto Inside the Affiliate.
The return to CFSBK, 11AM class:
Snatch
40×3 50×2 60×1 70×1 75xM,1 80×1 84xM,M
Felt surprisingly good today, really wanted that 84kg PR and I caught both attempts pretty well, but dumped them forward trying to stand them up.
Front squat w 3sec pause (unbelted)
60×3 80×3 100x3x5
Squatted heavy before leaving on Thurs so I modified to paused front squats for today. Missed the KB cash out so did a Tabata plank / hollow hold mashup since my back is pretty tight.
AR on the roof is the best. Can we please have AR punchcards?
Thanks Bree!!!
Maybe Charlie!
1pm group class
Snatched up to 75kgs
60x2x2
HBBSQ 190x5x4
Nothing noteable about today's lifting.
Did the tabata swings at 1.5p and didn't put the bell down
Then Ben W was doing farmers carries so I joined him for one set
Was wondering why I felt so loopy but then realized it was because I hadn't eaten today. I usually eat at 10 before AR but jumped into 11 to coach and was running on fumesss
Great CFSBK Saturday
10am class
Not awesome platform today
Snatched up to 80kg with a bunch of misses. Too "thinky".
HBBS
231x8x4
Beautiful moto ride to Beacon. Such a perfect day.
Snatch with El Niño. Not a good day for me on the platform either. Hit 85 then kept missing in front. Could me (1) impatience, not hitting jumping position, (2) not finishing straight (3) ineptitude?. HBBS – performance version. 165x4x8. Have not tried this variant in over a year so was trying to feel things out. When I came home my traps felt really tight. Took me four hours to realize that I HAD A LOADED BARBELL SITTING ON THEM FOR 32 REPS. Senior moment.
10am class.
Snatch: worked a complex of knee to power position, then 2 full snatches as per Frank's suggestion. Kept it light and worked at 88 for 4 sets.
HBBS:
(95×5, 125×4, 155×3) 170x8x4
-these felt great and fast. Really happy to be squatting again and so happy that a 170# squat feels light…even for 8!
Cash out involved a beautiful moto ride up to Beacon for brunch. Such a gorgeous day.
Also Diane on Thursday was 6:45 for me. A PR by 2mins. Always good to try to chase MeLo who killed it!