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.
5 Rounds Each, For Time:
10 Overhead Squats 95/65
Post time and Rx to comments.
Mobility: Ken has it. Check out Active Recovery at 11am today to work on yours!
- Happy birthday, Michael B.!
The 2015 Look Feel Perform Better Challenge Kick-Off and Q&A Meeting is TODAY at 5pm
It’s that time of year again… New Year’s Resolution time. While we think that it’s best to act in accordance with your goals and values all (or at least most) of the time, we also recognize that many of us use markers like the beginning of the year to kick start positive changes.
Who? The entire CrossFit South Brooklyn Community
What? A six-week challenge meant as a collective kick start into healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants and there’ll be LFPB Challenge forums that you can look to for daily support. The key is consistent practice every day.
When? Today is our kick-off meeting and Q&A at 5pm, which will outline the Challenge. The Challengeruns from Saturday 1/3/2015 through Friday 2/13/2015, and wraps up with a potluck and awards ceremony on Saturday, February 21nd.
Why? To look, feel, and perform better! And, for some sweet prizes!
Man Fitted With Dual Thought-Controlled Prosthetic Arms MedGadget
Schedule Change: The Look Feel Perform Better Challenge Kick-Off and Q&A Meeting is now at 5pm (not 4pm)!
9am with the Foxes.
73 x 3 x 5, 78 x 3.
If I come to this class next week I'll work at 78# because this felt good.
WOD rx'd- not sure how long it took but my overhead squats feel so much better, easier and more stable these days. Need to work on landing on my feet when doing burpees as I am landing on my toes. I feel like there is not enough space though!
Practiced kipping T2B afterwards 5 x 5. Very close to stringing them together properly- a little slow but almost there.
Strict chin-ups 3 x 5.
10am with Arturo & Fox
First workout in two weeks where I feel like I was somewhat back to normal after this flu kicked my ass.
Partnered with Matty Chm on the power snatches and hit 145# for 3 touch-and-go. Felt snappy on the first two reps at that weight, but Ro pointed out that I started to bend my arms early on the 3rd rep. I'm getting the bar high enough, so I just need to focus more on the snap and getting under it faster.
Rikke and I hit the WOD together. We kept a great pace and did the OHS all unbroken, finishing at 9:00 flat. I do love me some burpees.
1 lap jog
Power Snatch TnG x 3
73 – didn't get under 3rd on 1st set, 2nd set good
83 – gave up on 2nd rep on 1st and 2nd set attempts
Work out – partner Scott
5 rounds ea
10 OH squats @65
Unbroken good pace
Cash out – 2 min plank
2 min coach stretch ea side
HSPUs 1 abmat x3x5
Shoulder and forearm mash
K HarpZ says
Sat: Press: 45×5, 55×5, 65×5, 70#3×5
70 felt easier than last week. kewl.
Performance WOD in reverse:
-20 C2B strict (10 were strict pullups)
-30 front sq 75# (broken up into sets of 2)
-40 T2B strict (5-5-5-5-5-5-4-3-2-1)
-50 Calorie row (approx 4 min)
This was hard, Had to reverse the workout because I was in a globo gym and i didn't want to lose my squat/pullup rack while i was rowing. STRATEGEEZ! Forgot to record the time but I can imagine it took awhile because everything was strict and i was recovering from holiday festivities.
Didn't get as much sleep as I would've liked. Took it easy on the squat especially because i've been battling a meannnn tension headache since LBBS last saturday.
LBBS: 135×5, 165×4, 185×3, 195×1, 200#x1 then 145#x10
Started to feel the headache coming on so i stopped here. Trying to remember to look down in order to keep a neutral spinal position but I'm still feeling awkward with low bar, so I must still be doing something to provoke the tightness in my neck. Definitely need someone to check me out when I come back in a few days!
WOD: 5rds 14:15
10 OHS 65#
Finished each around in about 1:20-1:30, gave myself equal rest in between each round since I was partnerless. All OHS unbroken! I feel like something is finally clicking here, these feel much easier than they used to. So nice to see that mission mobilization is finally paying off!
Dan L says
Worked up to 67kg on the power snatch. Moved well. Should be able to go up to 70kg next week
Solo partner wod with equal work to rest. Finished at 7:12 (would have been 8:10 if my ghost partner had done another round that took as long as my last round). Burpees started to drag a bit on round 5.