Fitness: Power Snatch, On the Minutes x 10 minutes
Work at the same heavy weight you worked up to last week, or slightly higher.
Performance: Snatch 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
In 10 minutes:
200 Double Unders
As Many Rounds as Possible:
20 Kettlebell Swings
As Many Rounds as Possible in 10 minutes:
10 Triple Unders
15 Kettlebell Swings 53/35
Post rounds and Rx to comments.
Coach Fox recounted his performance at October Iron Fest in the comments last night, but he forgot to mention that he WON the Masters division, in a tie with CrossFit Gantry owner Jay H. He squatted 375#, pressed 175#, and deadlifted a lifetime PR of 490#. We’re so proud of you, Coach Fox! Brad D., Rob U. and Mike also competed and kicked ass!
- Happy birthday, Megan D.!
Want to Improve Your Snatch and Clean and Jerk?
**We won’t be able to run the cycles if we don’t get enough participants. The deadline for the PM cycle is Monday at 12pm and the AM cycle is Monday at 7pm.**
Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:
“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”
And another testimonial (and mild threat) from Funny Strong Man Jay R.:
“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
Frank has competed in weightlifting for over seven years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.
Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
USAW Level II Advanced Sports Performance Coach
Level 1 Local Referee
B.A. Physical Education
2013 American Open Silver Medal: Clean & Jerk
2013 Nationals Weightlifting Silver Medalist: Snatch Clean & Jerk and Total
2011 Nationals Weightlifting Bronze Medalist: Clean & Jerk and Total
2010 Nationals Silver Medalist in Clean & Jerk
2010 Empire State Games Champion in Olympic-Style Weightlifting
2009 Nationals Bronze Medalist: Snatch, Clean & Jerk, and Total
2009 American Open Bronze Medalist: Clean & Jerk and Total