Fitness: 5 x 3 Linear Progression
Bail each rep and reset within a few seconds. Try and go a bit heavier than last week.
Performance: Work up to a top set of 5 on a Touch and Go Power Snatch
You can pause at the hang but not at the floor. Must be touch and go. Try and go a bit heavier than last week.
Post loads to comments.
e2/6
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AMRAP 5 Minutes:
15 Wall Balls
30 Double Unders
Rest 1 Minute
AMRAP 5 Minutes:
10 Box Jumps
20 AbMat Sit Ups
Rest 1 Minute
AMRAP 5 Minutes:
Max Meters Rowed
Post rounds and Rx to comments.
Coach Arturo demonstrates a solid power snatch catch position. Note his balance and how his weight stays over his whole foot in the quarter squat position. His shoulders are back and engaged. From here, he could easily descend into a solid overhead squat.
- Watch the live stream of Jake L. lifting from 9am – noon today at the 2014 American Open Championships.
Help Others This Holiday Season
New York Cares Coat Drive (12/6 – 12/21)
Give the gift of warmth this holiday season. CFSBK is collecting new and gently used winter coats to help keep those in need warm during the winter season. New York Cares aims to collect 100,000 gently used winter coats each November and December and distributes them to thousands of men, women, and children who would otherwise go without them. They work hand-in-hand with a wide variety of Community Partners in New York City to make sure coats are distributed as quickly as possible. Coats will be collected at the front desk from 12/6 – 12/21. We are only collecting coats at this time.
City Harvest Canned Food Drive (12/22 – 1/4)
From 12/22 – 1/4 CFSBK will be collecting canned foods to help stock NYC’s food pantries and soup kitchens. City Harvest helps feed the more than 1.4 million New Yorkers facing hunger each year. They provide free deliveries of food to more than 500 emergency food programs throughout New York City. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).
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Got a Minute? Let’s Work Out New York Times
A Pema Chödrön Primer
8am with the Foxes. 5x3x95# on the fitness snatch work. These felt better than they usually do. Cues from both Foxes helped a lot. I think the high volume here is helpful to dialing in my technique on these.
The wod was tougher than I expected. On the first 5 mins, I completed 2 rounds plus 7 wall balls (20#, 10'); on the second 5 mins, I completed 3 rounds plus 10 box jumps (20"); and on the final 5 mins, I rowed 62 cals. The double unders were the biggest challenge here. They were as inconsistent as always and I had to grind them out mostly in sets of 2 with intermittent self-flagellation. I got a gnarly headache in the middle of the second round, caused I think by me tensing my shoulders up like they were being electrocuted. That's a tendency I really need to eliminate.
The pull-up hang and chin-up hang cash out was fun. Definitely feeling that in my grip.
8AM with the Foxes. Power snatch at 80#3/5. Staying with a lighter weight to work on technique. So much work to focus on, but making progress. WOD with 20#/10' WB and 24" box. I like AMRAPs simply because it does not spike my WOD anxieties since I know it will end in a certain amount of time (vs how long will it take to do 100 kettle bell swings? … can I do that many?)
Making Xmas candy this AM and watching the American Open livestream — so cool to see Jake lifting so strong this morning! The snatch session was such a nailbiter and I probably startled my dog with cheering on Jake's triumphant third snatch. Clean and Jerk was less heart attack inducing but still impressive. Way to go!
Posted yesterday but it didn't take.
Power Snatch
135
145
155
165
170
Clean Complex (Clean Pull + Hang Power Clean + High Hang Clean)
195
205
215
225 (miss high hang)
225 (miss high hang)
Jerk 1RM
225
235
245
260 (pr)
275 (pr)
Happy about that 275. Now I have to clean it.
For Time:
30 Handstand Push Ups
then,
9-7-5
Shoulder to Overhead 185
Muscle Up
14:11
The barbell was fine but my muscle ups were not. Missed one in the round of 5 and was overall not efficient.
Cool Down mile jog lived up to it's name.
120 power snatch. Set up and pull feels better, but footwork on the catch needs help.
Wod – 4 rounds on wall ball / dubs; 4 rounds +5 on BJ and SU; 91 calorie row
9am. Power snatch (touch and go): 115×5, 135×5, 145×5, 150×5. Grip was hurting on that last set which is kind of strange given the much heavier weight I did for touch and go power cleans earlier in the week. I'm liking this touch and go work. Felt like I was getting a nice snap on my second pull in the later reps in order to get the bar up. If only I could convince my body to do that on squat snatches. Metcon: 3 rounds + 5 DUs, 4 rounds + 7 box jumps, 87 calories. That row was rough after the sit-ups.
9am with Mrs and Mr Fox
30 people in yesteday's 9 am. 6 people in today's 9am. I chose right today. Love being in these small classes.
Snatch work went well. Hit the performance version of touch and go at 135#. I have more in me but I know we are snatching heavy tomorrow night in Oly Class so it took it easy.
WOD
3 rounds plus 12 WBs
3 rounds plus 10 BJs and 1 sit up
78 Calories on the row.
Adding to Kate's blurb from the above photo…
"Notice also, the manner in which the Rogue Competition 25# Bumpers complement Arturo's shirt. Always snatch with style, friends"
🙂
PRed on 3 lifts in this morning's strength cycle with Jeremy. Squat – 127.5# x 5 x 3; Press – 60# x 5 x 3; Dead Lift – 195# x 5. Feels pretty damn good to continue to make gains (this is my third strength cycle). I was intimidated by this class — before taking it my squats were around 65#. I'm so glad Jay (I refuse to call him "Jay Star") encouraged me to try it.
Fox:
HAHAHAHAHAHAHAHAHAHHAHAHA
(gasp for breath)
HAHAHAHAHAHAHAHAHAHA
So, working out once in two weeks isn't awesome. When I've traveled this last year, I've been pretty great about getting my workouts in, but this trip just did not allow for that.
OG tonight with K HarpZ for a modest iteration of today's WOD. Didn't count up my reps at the end, just tried to stay steady. Subbed the WB for slam balls (15#) since my hip flexor is still cranky.
This week will be about easing back in.
Seemed apropos given yesterday's QOD and some people's disgusted reaction to bulletproof coffee: The Cult of the Bulletproof Coffee Diet