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.
e3/6
_____________________
3 Rounds for Time:
600m Row
20 Toes to Bar or Full Body Floor Levers
Rest 3 Minutes between efforts. Aim for a consistent, sub-max effort on each, shy of red lining.
Post rounds and Rx to comments.
Rachel S. kicking butt at almost 9 months!
December Holiday Schedule Reminders
SUN 12/21
No Teaser class today!
On: 6, 7, 8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p
THUR 12/25 (Christmas)
On: 8, 9*, 10
Canceled: Everything else (including Yoga for Athletes)
FRI 12/26
On: 9*, 10, 11*, 12pm, Open Gym
Canceled: 6/7/8am
SAT 12/27
Canceled: Yoga for Athletes
WED 12/31 (New Year’s Eve)
On: 6, 7,8, 10, 12p, 430p, 530p, 630p
Canceled: 730p, 830p
THUR 1/1 (New Year’s Day)
On: 10a, 11a*, 12p, 430p, 530p, 630p, 730p, 830p
Canceled: 6/7/8am
Strength Total Today at 2pm
Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
_____________________
What 200 Calories of Every Christmas Food Looks Like The Atlantic
How Exercise Changes Our DNA New York Times
Good luck totalers!
Good luck strong people!
8am. Snatch @ 115. Cue from Fox to set my back before first pull and keep it tight on the way up.
WOD: 19:17 Rx. T2B kip was just ok. Couldn't get it going in the 2nd round. Each round was slower than the last, unfortunately.
Tabata L-sit at the end was not fun. Feeling weak there.
Good luck to all totalers today!
Good luck Totallers!!!!!!!
Out in the Hamptons this week. Touch and go snatch: 95×5, 115×5, 135×5, 145×5. 5# lighter than last week. Wasn't feeling snappy. Left shoulder is feeling a bit grindy. Metcon: 16:49 total. Rounds were 3:35, 3:35, 3:39.
1pm w/ Coaches Ro & Melo
Power Snatch: Fitness:
75# x20, 95# x10
My wrist is still a mess (getting it checked out early Jan) so I went very light and focused on form. Sometimes injuries are "good" in that it curbs your desire to increase load and makes you focus on form, timing, etc.
WOD:
21:10
My kipping toes-to-bar look awesome reps 1-5. Then it all goes wrong, and I look like one of those dancing tube kites you see in car dealerships parking lots.
11am:
Came in after a few days off and a long night, so I wasn't expecting much. Managed to go up 1kg on the snatch (65kg) Felt better than last week actually
WOD rounds were 3:00, 3:25, ~3:40 so I slowed down more than I would have liked. Row was consistent within a few seconds. T2B fell apart after the first round
Open Gym with Ro.
Worked on Power Snatch at 115 trying to be patient and get my feet right. Last lift of the night felt the best, so I'll take it.
Then did 15, 12, 9, 6, 3 of pullups, front squat (115) and renegade row. Was tougher than I thought it would be when I wrote it up.11 minutes or so.
OG
Power Snatch: 65%x2x5
209
Jerk, 73%x3x4
275
HBBS
70%x3x2: 330
75%x2x3:352
Clean Pulls, 88%x3x3
352
Back at it. I cant help it….
Sorry, is it too late to bring canned goods for City Harvest? I had a couple of things that I wanted to bring.