Fitness: High Hang to Knee Hang to High Hang to Knee Hang Clean + Jerk
Work up to a heavy single on the complex.
Performance: Power Clean + Hang (knee) Clean + Jerk (1+1+1)
Work up to a heavy single on the complex. Press outs are considered missed lifts.
Post loads to comments.
e3/6
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For Time:
550m Run
3 Rounds
30 Double Unders
20 Thrusters 75/55
10 Burpees
270m Run
Post time and Rx to comments.
Benson says, “Godspeed and may the wind ever be in your favor” to our Subway Series competitors today!
The 2014 Subway Series is Back with the Third Week!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! The second competition continues this morning at 9:00am at Crossfit Virtuosity. All are invited to spectate, so come cheer on your fellow South Brooklynites as they compete against other local gyms.
This week, the gym is sending the following five teams to compete. Best of luck, teams!
BAM!
Brad D.
Michele W.
Andrew M.
Unchained-Melo-D
Alex C.
Zachariah H.
Danae M.
ROY G BUFF
Ryan J.
Matt R.
Shaye L.
Do They Owe Us a Lifting?
Michael C.
Camille C.
Brad L.
Team SBK Death Quads
Mike B.
Mare L.
Jonathan K.
CFSBK’s Competition Team:
Jess Fox
Coach JB
Rickke M.
Matt K.
WOD Descriptions can be found on the Subway Series Facebook page here.
If you are interested in competing in the last Subway Series event (at CFSBK!), please contact Coach MeLo (Melissa [at] CrossfitSouthBrooklyn).
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9am with a couple of foxes and a whole mess of thrusters
Clean and Jerk went well but I get the same note pretty consistently about dropping my back foot on the jerk instead of bending my front knee. I'll get it eventually. Hit 155# on the performance complex.
The WOD was a gasser and tons of fun. Finished in 17:02 Rx'd. Thrusters were broken up into 5s the last two sets with very minimal rest, DUs were unbroken the whole way, and burpees were slow and steady.
Fun one.
You know it's going to be bad when Coach Fox announces that we should think of the burpees as an "active rest period"!
Noon class with RoAh
Scaled back the weight for the clean and jerk complex as I haven't been to the Sunday class in a few weeks.
#125 fitness
WOD 13:01 #65
Double unders were awful as usual, but I was able to string together 15 during the last set.
Sets of 10 the last two rounds.
Burpees were slow and steady
Trying to get back in the swing of things after an awful showing the last two cycles.
11am with Noah and Ro.
Worked up to 145# on the C&J. Had some trouble moving smoothly from the hang to the high hang.
WOD 14:25 Rx
I just hate thrusters. Even at 75# they take your breath away. That was one of the toughest I've done in a while. Also maybe a little bit fun.
Noon class
C&J complex
Worked up to a few at 209. Felt off today.
WOD
13:32
Sucked appropriately.
Really glad I made it in for OG today! Everything was working really well today – went up to 155#x2 on my jerks, which felt fine and is much heavier than I've been doing even singles lately. Didn't want to push my luck but these were pretty good. Helpful advice from JB not to lean forward when dipping, I was so concentrated on getting my front foot out I wasn't thinking about that. I think I should have been catching lower but still, I'm happy with this. Didn't miss any reps. Hopefully I can creep that weight up a little at a time and get closer to a heavy clean.
As Magellan spent three years circumnavigating the globe, so too went my WOD. First round all unbroken. Things got wobbly on the second round and I broke up the thrusters 10-10 and burpees 6-4. Then totally fell apart on the third round, lots of standing around thinking about the barbell and my place int the world and how 6+5+4+3+2 = 20. It does! I had lots of time standing around to check my math. Anyway, glad I managed to make running-like motions on the final 270m and finished in 15:56.
* scaled to 63# for thrusters – just right I think; was having a really hard time locking these out at the end. Biceps were absolutely burning on the walk home from the gym
* managed all three sets of 30 doubles unbroken (whhaaaattt?)
* finished run + first set in under 5 minutes… so spent about 9 minutes on the last two rounds, before the run. If each round is ~2.5 minutes of slow & steady work that means I had like a 1:1 work-to-rest ratio in the last two rounds. I guess that what they call "running out of steam."
Came in today for lots of fun things:
Deadlift 195x4x2
This is the most I've ever deadlifted for reps, and I was sooooo excited to continue seeing how much stronger I've gotten with this lift. Matt filmed my last two sets so I could check out my back and I learned some good things from that. Still room to get more organized, especially on the second rep. But I am so much better at this than I was a few months ago.
One-arm rows with 20# DB, 3×12 each side
Bench with 25# DB, 3×12
Tabata double unders, these sucked
Stair sprints for 8 min, 30 sec on/off
OG
Hang Snatch, 75%x2x4
225
Jerks, 87%x2x4
308
HBBS, 87%x3x3, 90%x2x2
390
400
Snatch Pulls off Riser, 87%x4x5
264
Og with DOOM
Squat
260x5x3
Legs were still sore from friday. Felt like I did these with half my quads missing.
Press
100x5x2
Supposed to be 3 sets but my shoulders and traps were fried from front squats of all things so I called it at 2.
Deadlift
285×5
Snappy
Then we did 1 round of todays wod which was fun.
Its nice not sticking to any particular programming or training for some specific goal for once. Makes lifting fun again.