Jay-Star takes this holiday season to a whole new level
News and Notes
- There’s still time to sign up for Flex and the City! The event is on February 14th and teams are comprised of two men and two women. There are three events. Learn more here and contact Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com with any questions.
- Sam P. is biking across Florida in just 12 days with an organization very near and dear to her heart: Bike and Build, which helps to raise money and awareness for US affordable housing initiatives. She is 22% of her way toward raising her $300 goal and if you have any spare dollars floating around, she would be super grateful for the support! Donate here, and hit her up at s.goldman.peltz [at] gmail.com with any questions!
- Coach Arturo’s client Anna L. wants to share a quick video about how to dance, and she wants you to share your moves. Share your best video clips and pictures using #PureWowParty. (Jay-Star, we’re looking at you.)
Jake L. Reports Back on the 2014 American Open Championships
My first national meet. I made it…now it’s time to go and put up a total!
My initial plan was to open my snatch with 130kg (286#). However, after watching numerous people on Saturday bomb out, I decided to be a bit humble and open with something I knew 100% I’d be able to hit.
Sunday morning and its 4:30am. I wake up for a brief couple of seconds in my strange hotel room bed and think to myself, What the fuck am I doing, why am I in DC stressing out about a weightlifting meet? I tell myself to STFU and go back sleep. The alarm goes off at 6am. I order a smoothie and bagel from room service, pound some creatine mixed with water and c4 immediately. It’s time to weigh in…
I get my stuff together and bleary-eyed, walk downstairs to the hall outside of the weigh-in area. I was the first one to weigh in and declare my opening weights. I chose to open with 127kg (279#) on the snatch and 160kg (352#) on the clean and jerk. Both weights I was sure I’d be able to hit.
Get some iced coffee with two shots of espresso and slurp it down while sitting in the warm up area alone at 730am. Bars and weights were strewn about from the night’s session before, all of them looking very heavy and immovable. The caffeine begins to take effect, my heart begins to thump a bit harder and finally my body and mind begin to awake.
8:15am and the warm-up area is bustling with anxious lifters and busy coaches. Everyone eager to get their hands on a bar and begin the warm-up process. I drink another scoop of C4 and I am AMPED. 8:20am, I pick up the bar and finally begin to do some bar work. The competition has begun.
My snatches felt amazing during the warm-ups. I felt fast and strong, all the lifts were crisp and solid.
132, 176, 198, 220, 242, 253, 264, 275. No misses, everything on point. Adrenaline flowing, but my nerves are pretty steady. I am confident with my opener and don’t feel much pressure. My name is called and I walk out on the platform. Grip the bar, set my back, and pull like a motherfucker. CRUSH the opener. But… as I’m walking off the platform I see two red lights… WTF?? I’m confused. I realize I had failed to fully straighten my right foot and my feet were not perfectly parallel. Very sloppy mistake! No lift… SHIT.
The weight had felt so good that I decide to go up to 286 anyway on my second attempt. Walked out and took it for granted and wasn’t aggressive enough in the finish… dumped in forward. UH OH. I’m one miss away from bombing out of the meet. NOT a good position to be in. I retook 286. This time I made sure I was pulling it as if it was 400 pounds. Smashed it. Good lift!!! I’m on the board, THANK God. I really felt as if I had the potential to snatch 300+, but sometimes the game plan changes and getting on the board is more important than being a hero.
Pressure is off… now it’s time put up some big weight on the clean and jerks.
One of my favorite things about competitions is how much faster I feel. It’s as if my body moves at three times its normal speed. My jerks during the warm up were faster and crisper than I had ever felt. So ready to get out there and lift.
220, 264, 297, 319, 341. No misses, each lift feeling better than the last. Walked out for my opener at 160kg (352#) and nailed it. Second lift, 165kg (363#), only four lbs under my PR, and crushed it. This was the single best lift I’ve ever executed. The jerk felt almost perfect. I was very confident I would hit my third and final attempt at 170kg (374#). This would be a PR. I caught the clean a bit forward and it was a real grind standing it up. Missed the jerk. No worries though! 295Kg total. I’ll take it!
It was an amazing experience getting to compete on such a big stage amongst so many other great lifters. I wound up coming in 12th place.
Huge thank you to Todd for helping me back stage, coaching me, and giving me encouragement. It was very comforting to have him there and I think it really contributed to how at ease I felt. It was just like OG!! Also a huge thank you to Lauren for making it out to cheer me on as well.
Time to let the joints rest up a bit, and do some CROSSFITTING for a little bit. 🙂
_____________________
Got Grit? A Quiz
The Power of Expectation Juggernaut
Men Explain Things to Me Rebecca Solnit
Wednesday's Programming
Front Squat
Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 65% of 1RM (capped at 20)
Post loads to comments.
e3/6
_____________________
Fitness
Partner WOD
5 Rounds for Time:
7 Overhead Squats 95/65
21 Kettlebell Swing 53/35
Overhead squat should be light enough to snatch and then perform the reps unbroken.
Performance
Partner WOD
5 Rounds for Time:
9 Chest to Bar Pull Ups
6 Power Snatches 135/95
3 Overhead Squats 135/95
Buy-in is kipping chest to bar pull ups, and organized touch-and-go snatches.
Post time and Rx to comments.
Nice work Jake!
FSQ: 175 for the single, 135×15 on the rep out. I was losing my rack position at the end so I called it even though my legs probably had 1-2 more.
Fitness WOD 14:25 Rx with newcomer Andrew, who is already overhead squatting with better form than I can despite not being built for it (he's tall and very long of limb). I will say that I organized my OHS better than I have in a long time, so there's that!
6am with Jess and McDowell who had trouble agreeing on anything this morning. Which was pretty awesome.
Did the Meathead workout from yesterday and partnered with BK on both lifts. Hit 215# for the heavy single and all 20 reps at 140# moving well throughout.
Hit 275# x 5 on the deadlift hook gripping that bitch the whole time. The thumbs are revolting against me but I want to stick with it and see when I truly need to switch grip.
Used the 60# DB for the WOD and finished in 7:06. I could have gone heavier on this but I would have been approaching 9 min for sure.
6am w/ McDowell and Jess
Yesterday's meathead agenda:
Partnered w/ MattyChm. Hit 205 and failed 210. Jut couldn't pass the critical point. 17 reps at 135. This was a struggle and much harder than previous weeks.
DL 285×5, felt good and solid. My left thumb is still revolting the hook drop.
WOD: 6:24 @ 55#. I probably could have gone heavier but I felt that my speed was decent.
7am with McFox
Shared a platform with Stella doing front squats. I had all sorts of arm issues (shoulders, wrists) going on. Stella crushed it.
Shared the WOD with Christie. I was gasping for breath, Christie crushed it.
I got crushed.
Its always great working out with strong people.
Thanks for the pointers CF and McD.
Christie is my spirit animal.
6am. FSQ 185x3x3. Same weight as last week because it was a little slow last time. Moved well this week so I'll go up a bit.
Partnered with Gordon on the WOD. We finished in 15:04. Kept a pretty steady pace. Fasted round was 1:22 and slowest was 1:53. KB swings got tough at the end.
I screwed up the cash out because I didn't know the difference between arch hold and hollow hold. I was wondering what sort of cruel person would combine v-ups with a hollow hold, because my core was about to give up.
8 AM, Meathead Monday:
175x5x3 on the bench, 1st rep paused. These felt great and organized.
295×5 on the DL. First 3 hook-gripped, then reverse overhand for last two. moved quickly, though i was a little soft according to McDowell.
WOD at 40 lbs, 6:43. Moved at a steady pace. Legs felt really heavy on the burpees. could have gone heavier on the weight but happy with stimulus i got going at that pace.
Quick question – I take it group classes today are doing Wednesday's programming, is that right?
Sorry for the noob question. Can't make it tomorrow, but don't want to repeat yesterday, obviously. Thanks!
EDC,
On Tuesdays and Fridays you have the option of doing the previous day's workout or the following day's workout. Today you have the choice of Monday's or Wednesday's.
6am. Front squats: 135×5, 185×3, 235×1, 255×1, 275×1, 185×17. Legs were still moving the bar up on the rep-out, but my core was a mess. 275 was the same weight I hit last week, though it didn't feel as solid today. Partnered with Alex for the metcon. Did the barbell work at 135. We finished in 20:24. C2B pull-ups were strong today and all rounds were unbroken. The power snatches felt crisp the first round and got super heavy after that. Broke them up 5-1, 3-2-1, 3-2-1, 3-2-1, 3-2-1. Overhead squats were unbroken but slow.
Power snatches on Sunday. DB snatches yesterday. Power snatches today. My midsection is destroyed, providing no substantial connection between my lower and upper body.
Perfect, thanks MattyChm.
Make up from last night: 7:30pm with David and Ro
Bench press
45×5, 135×5, 185×3, 205×1, 215×1, 220×1, 150×16
Ass came off the bench a little bit on 220. I need to stay tighter here. The rep out got hard this week.
Deadlift
135×5, 225×5, 275×3, 315×1, 335×5
Hook grip is feeling more and more natural here, so that's cool. David pointed out that on my descent after a rep my knees bend before they should, pushing the bar out and away from my body. I need to work on that in the coming weeks. Otherwise, things are good and moving well here.
WOD – 9:30 with 60#
I looked at the workout yesterday morning and figured I would do 50# (45% of body weight divided by 2). Talked to Brendan after the 6:30, and he said 55# was doable. Warmed up with a 60, and got goaded into using that for the workout by Joe. Probably took more rest than I really needed. Stopped on the burpees a couple of times. Really took my time organizing all of these at the expense of getting it done quickly.
6am
Front Squats: 195x3x3
These are starting to slow down but I still felt that I had control throughout today. I think I'll jump 5lbs/week from here on out.
Metcon: partnered with Peter on this, finishing in 20:24, the greater part of which was definitely me. We did the performance version but I snatched with 115# on the bar. Things moved pretty well for the first three rounds, and kind of fell apart after that, with lots of standing around catching my breath, and one missed rep on each of the movements. Snatches were 5-1, 3-2-1, 3-2-1, 2+F-1-2-1, 2-1-1-1, C2B were 9, 5-4, 5-2-2, 3-3-3, 3-2-1-1-1-1. I have trouble cycling C2B as I get tired. OHS were slow and difficult, but I hit all reps unbroken. Apparently I should have worn my lifting shoes.
Random post:
Not sure if other male SBKers often find that dress shirts for work often don't fit them right, but I do, and it seems like a weightlifting peril. I just bought a shirt using an app called MTailor, where you take a quick video, tell them your height, and get back a tailored shirt 3 weeks later (you select everything). It's super reasonable. I swear I don't work for them, but highly recommended if you are too swole for your size.
Greetings CFSBKer's…
Even though I only got 2-3 workouts at CFSBK this last training cycle, Jake's write up made me want to report my own results in DC here. Looking forward to becoming a full time member again when the new space opens!
I also did the American Open, but USA PowerLifting event held right next door to the Olympic lifting meet. You could hear each announcer from the other room– it was pretty damn cool to have so much weight moving around in one place.
After a terrible night's sleep Friday night I too got to the weigh-in very early and weighed in first, clocking in at 179 for the 181.5 class. This was about a 4 pound water cut done over the course of 5 day and a breeze. I then hit the gatorade and ate.
Overall, the lifting went great. I had the coach who has been doing my programming handling me and left the attempt selection up to him. After the first lift I didn't even want to know what the numbers were…
Squat: 380, 407, 429 (11 pound PR)
I was surprised (and scared) when the announcer said "430 pounds loaded for Robert Israel." I didn't think we'd go this high. It was a max effort but I executed and made the lift.
Bench: 226, 242, 247.5 (5# meet PR)
Started way too light, but second attempt was a mess. 3rd attempt was much better. Left a little bit on the platform. Bench still lagging.
Deads: 429, 451 (6# PR),
473This same thing happened at my meet in August: I had a very smooth 2nd attempt but then overshot the 3rd and it got stuck just below my knees. Next meet I will go more conservatively on the 3rd attempt.
I ended up winning my division (82.5Kg, Masters 1) and former strength cycler Laurent enjoyed the silver medal.
Overall, it was a great weekend. This was one of the biggest USAPL meet ever with over 360 competitors. Both PowerLifting and Olympic lifting are having quite a resurgence/renaissance and I'm convinced that CrossFit is mostly responsible for that.
Thanks to Jeremy and David for their continued support and help with my lifting and goals.
ROB! Miss you! Kick-ass PRs.
Nice work, Jake and Rob. Thanks for the write ups! Makes me wish I was down in DC lifting.
11am LIfts
Squat
265×5
305×3
340×1
Felt ok but heavy today. Wore a belt for the single.
Deadlift
295x10x5
Moved well.
Hollow Rock
5×10
Power Clean + Jerk
135
160
185
205
225
That last one is about as heavy as I can really power clean. I start to move my feet wider than I should when I can't squat it.
Wow, impressive Jake and Rob. Also congrats to Jay-star on the Xmas tree PR! Next year – Rockefeller Center tree?
Feeling a little beat-up.. Perhaps too many consecutive days at the gym – I JUST CAN"T STOP – I never want to miss a lift plus there's all the rowing for crashBs… Today went surprisingly well. I hit a single at 230# (tied my PR) and then hit 20×155 on the bench and after that 345X5 on the Deadlift, all with hook grip. Somehow using the hook grip on the heavier deadlifts has suddenly made the DL feel very good, like I am really using the strength of my legs for the first time. Hmmm… Then 36 minutes of rowing at 16spm… feels like 36 hours.
Congrats Jake and Rob! Love reading these reports. So inspiring.
Oly class.
Snatch- 63, 68 x 3, 63 x 2.
Clean, two jerks- 83 x 3, 73 x 2.
Press- 65 x 5 x 3.
Signed up for Iron Maidens- now that I am not doing CRASH Bs, it's great to have something to work towards for the winter.
FUN lifting times at noon today.
warm up, 3 rounds:
5 T2B (small kip, reset each)
10 push-up
15 air squat
Bench: 45×5, 75×4, 95×2
105x5x3
-5# up from last week. first set felt really heavy, but then I got my groove.
-good cue from jeremy: SPEED OFF THE CHEST. I think I get nervous about bouncing it too much, which translates into being slow. this is a good cue to use.
-should be okay with a 5# jump next wk.
LBBS: 45×5, 95×4, 125×3
140x5x3
-5# up from last week.
-overall, feels okay. squat feels weak after so much time away from any real weight. guess it's too be expected. be patient.
-had Margie watch last set. hips are definitely a bit shifty and wonky. Getting used to weight AND to the shim in my shoe.
**take video next week
DEADLIFT: 135×5, 165×3, 185×1
195×5
-hook grip
-reps 1-3 were great, rep 4 was tough, rep 5 was a bit soft but not nearly as terrible as 205 was last week.
-focus on setting lats/serratus shoulders on the back to stabilize. this gets TIRED quickly, which is I think why 3×3 was fine, but 1×5 is so challenging.
Accessory/Conditioning:
AMRAP 2 minutes: double unders = 128
kept going after that to get to 200 reps. finished in 3:32.
McD pointed out that I am really winded afterward, so i am probably getting too tense and not breathing during my DU's. did a couple more big-ish sets afterwards and def noticed a difference. EXHALE and relax.
Was awesome to be in that atmosphere with Jake and to see such high caliber lifting up close and personal. Rob I wish I had known you were competing next door I would have come over!
Fun getting back on the platform this morning for some technique work:
Snatch w/ 2sec pause in the hole
40×3 50×2 60×1 70×1 75xM,1,1,1,1,1
Tall clean and 2 jerk
40 50 60 65 70
Clean and Jerk
80 90×1,1,1,1,1
Clean pull
90×3 105×3 115x3x3
Then some handstand work with at least 3 10+ second holds. And then we got a visit from 2012 Olympian Holley Mangold! Super awesome to meet her and get to shoot the shit and gossip about weightlifters.
http://instagram.com/p/wrXgMCPwoK/
Congratulations Jake, Rob, and Laurent! Rob & Laurent: You are missed. Come back to us.
awesome to hear your write all your write ups!!! and congrats you guys!!!
still jealous about holley being at the gym today! i love her!!
@todd WHAT?!! Holley Mangold was at CFSBK?? THATS AWESOME. will she be back or was she just visiting for the day?
@todd wait WHAT?! Holley Mangold was at CFSBK??? THATS AWESOME! Will she be back or was she just visiting for the day?
^ blog hiccup. clearly i was so excited i had to post about it twice
Congrats Jake and Rob! I watched the live feed on Sunday and Jake looked fantastic. Wish I had a chance to meet Holly Mangold today.
Sorry #PureWowParty, but I'm a private dancer.
4:30pm w/ Coaches Jeremy & Whitney
Yesterpast "Meathead Monday": Fitness:
Bench:
165×5, 175×5, 185×4
Felt good. Esp after putting those little platforms under my feet. No more butt cramps!
Deadlift:
135×5, 185×5, 225×3, 250×5
Felt great. Goal for this cycle is 275×5.
WOD:
7:50ish 40#
It's always serious when it comes to Burpees.
Meathead Monday
Bench: 205x5x3 – Moving well. 220 seems achievable by the end of the cycle
Deadlift 315×5 – First time at 315 since my back injury. Felt solid and kept good positions throughout
Metcon: 4:54 @60#
Maybe could have gone to 65#, but it was reasonably heavy. Couldn't count to 30 on the burpees somehow. I lost track of where I was twice so I may have done 1 or 2 extra by mistake.
Meathead Monday on a Tuesday
185 on the bench 3 x 5. 190 next week.
285 on deadlift 1 x 5. 290 next week.
5:17 on the metcon w/ 55 pound dumbbell only because Lady Fox did 50 lb and I am a sucker for peer pressure. Thanks for the push!
Jumped in on the WOD with 7:30
30 DB Snatch 75#
30 Burpees
30 DB Snatch
6:22
This was tougher than I thought it would be when I wrote it. Low back was spivey!
Congrats Jake & Rob, glad all the training was rewarding.
Back at CFSBK after a long break, did yesterday's workout:
Bench: 150x5x3, missed the last rep, will repeat this weight next week
DL: 255×5, I dropped the last rep after, obviously would have liked not to do that.
Finished with my Crash B row workout 1×18" @16spm max consistent effort.
I have no grip left.
The Anerican Open was a fun, exciting and memorable experience. It was invigorating to witness some amazing lifts (made you feel like lifting right then and there) and really cool to be able to cheer Frank and Jake on. Jake's composure was inspiring and reinforced my desire to participate in a meet in 2015.
Light Oly Day…
Snatch
Singles up to 39kg x5
C&J
Doubles up to 45kg
48kg x5
50kg (single clean double jerk) x2
Did rack jerk drill 5x bw sets to ingrain the pull under on the jerk
Mobility – lax ball all over from behind knee area down
Feeling tight and achy, esp in back and calves/feet from last night
Later Tonight…
Boxing practice! Really fun and cathartic
Also Rob – I wish I knew you were lifting! Would have loved to watch. Congratulations!