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 3 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.
e5/6
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AMRAP 9 Minutes:
3 Deadlift 185/125
3 Push Ups
3 Toes to Bar
6 Deadlift 185/125
6 Push Ups
6 Toes to Bar
9 Deadlift 185/125
9 Push Ups
9 Toes to Bar
…
Add 3 reps per round until time is called.
Post total reps and Rx to comments.
Coach Arturo and his daughter Chloe practice handstands. The family that walks on their hands together…
- Come to Coach Frank’s Olympic Lifting Program mock meet today at 2:30pm! Each lifter will have three attempts at the snatch and clean and jerk.
CFSBK Olympic Lifting Program Starts In One Week!
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 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (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.
The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.
Each cycle needs a minimum of eight participants and is capped at 10 athletes.
Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
REGISTER HERE
PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
REGISTER HERE
LEARN MORE HERE.
2015 Look Feel Perform Better Challenge Check List
Are you participating in the 2015 Look Feel Perform Better Challenge? Everything got started yesterday, but the deadline to complete all the sign-up steps is tomorrow, January 5th:
- Sign your name on the list in the community area of the gym.
- Buy-in of $30. This must be cash and can be given to Front Desk staff.
- Answer a few brief questions and submit your “before” photo according to the guidelines on our new Look, Feel, Perform Better website. These are private will not be published or seen by anyone but the judges without your consent.
- Track points earned daily on the Tracker spreadsheet.
- Perform the Test WOD and record results.
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An Icy Volcano and the Cosmic Cycle of Life Slate
The Benefits of Being Cold, or: Does Global Warming Make Me Look Fat The Atlantic
8am with Jess. I worked up to 105# on the snatches. The catch felt better than usual today and Jess's observation that I wasn't getting full extension in the second pull was helpful, but these are still very much a work in progress. For the WOD, I did the LFPB Challenge benchmark WOD and finished 6 rounds plus 5 pull-ups and 8 push-ups, then 40 calories on the row. Can't say I'm terribly bummed out to miss today's grip monster WOD.
8am. Power snatch: 95×5, 115×3, 135×3, 145×3, 155×3, 160×2,F. Barely missed the final rep at 160. Got under it quickly, but slightly off balance. Lot of good reps today which felt like legit power snatches. Metcon Rx: Round of 15 + 18 deadlifts + 18 push-ups + 7 toes to bar. Workout felt balanced until the very last set of T2B where my kip disappeared.
6k test row yesterday in 24:02.0. Average 500m split was 2:00.1. This was :38 faster than my last 6k. Nice to see that all of the grueling hours on the erg are starting to pay off! Definitely felt like I was going to die for a full hour afterwards. I'm really (masochistically?) enjoying this training.
12pm with Melo and Arturo.
5×3 power snatches at 58#. This felt pretty good- these are finally getting less terrifying!
Did the WOD with 100# DL,pushups and regular situps.
Got to the round of 18 but only got through 16 DLs. Pushups were tough! I should also work on attempting T2B at some point.
I walked in feeling real good today, might have been the left over champagne and wine I polished off from new years last night!
Worked up to 160×3 power snatch. To me snatching is all about how you feel that day. Today I happen to be feeling really good about snatching, other days I can't hit 135 for 1. My 1RM is 185 which I really hope to see jump to 200 in the next few months. Watching Fox crush his PR is a lot of motivation. Congrats on that Fox!!
The WOD I got up to the round of 18 finishing the DLs and 14 push ups. Surprisingly the DLs were gassing me but I think that's because of all the griptastic moves we were doing!
I'm out for the next week in Maryland for work and I'm going to have to make due with a 100 year old gym… wish me luck :/
Worked up to 69kg on the Power Snatch for 3. Wasn't feeling that great today, but ended up hitting 2kg more than last week anyway
WOD – 10 T2B in the round of 18 (181 reps) – moved reasonably well throughout. Tried not to redline due to not feeling 100%
8am. Snatch: 115x3x1, 125x3x4.
WOD: 161 reps (8 DL into the round of 18). T2B kip fell apart quicker than expected which really slowed me down after a while.
OMG — back-to-back super fun timez at CFSBK on Saturday and Sunday!
First, CRASH-Beasts had our second 6K rowing test on Saturday afternoon. When I told Nick I was really glad we did this a second time he laughed but it's true! This time I set a goal of 2:19 or under but found I could confidently hold 2:15 and sometimes a bit under without too much trouble so I finished at 27:00.7, which is a 20 second PR for this race. The major difference the second time around was having much more confidence — the ability to keep calm and keep rowing a long distance.
I was blown away by the efforts of all my fabulous heat-mates, Billy commanding the lead, Sonya rowing like a total boss and Elisabeth cool as a cucumber the whole time. You folks are a total testament to how hard work pays off. I was reminded yesterday of why I participate in programs like this — every time you can point to some progress, whether it's a PR or just a change in attitude, you have such a powerful motivator to keep at it.
This afternoon we had our mock Oly meet which was first of all an amazing education in how meets run (which I've never done before). I have made a lot of progress in this class for sure. In my second snatch attempt I went for 80# which would have been a PR for me. In one of those moments that seemed to last forever, I had the bar stable overhead in the bottom of the squat but failed to stand it up quickly enough to keep gravity from screwing up my PR! Still, I am happy for the progress and look forward to keep working on this in class and OG.
For the clean and jerk I ended up at 103# which ties a previous PR. This is a lift that I've been struggling with in class and normally I do not practice with any more than 73# on the bar so basically when I got this overhead I was pretty surprised. Weirdly, I was more confident and more aggressive with the snatch than the C&J and both lifts didn't quite go as I expected plus or minus. However, the total was SO FUN, and so awesome to watch so many classmates PR.
Thank you so much to all of the people who came out to watch, for Jake and Melo for judging and of course to Frank for being such an amazing coach. I really can't recommend the experience of this class enough!
hey all!
is anybody having trouble with the Challenge Tracker? i think somebody might have accidently filled in the template instead of making a copy of one…..
Fitness Power Snatch @63#. I haven't snatched in about two months and have never done a linear snatch progression so wasn't sure what weight to do. 63# felt about right! Need to work on more extension!
WOD: 143 reps @123# deadlift and 2x ab mat situps subbed for toes to bar. I completed the 15 rep round and busted out 8/18 deadlifts with about 10 seconds to go! Deadlifts felt good. Snaked some of my pushups, but was really trying to focus and keep my butt up! Situps were fine.
quick session before client
warm up: row, droms, mobs
snatch balance
(strict press: 33×5)
33×3, 53×3, 63×3, 73×3
have done this much heavier but am out of practice, was short on time, and am getting to the right shoe shim, still. good to practice this stuff again.
shoulders feeling good. SORE from all the MU strength/skill work yesterday, but not in any pain or ache. HECK YA!
Ben, yeah I noticed that too. We just made a duplicate of someone else's and renamed it and filled in with our info. That seemed to work fine.
Just added a new template…hopefully everyone from here on out reads the instructions x/o
Lazy OG tonight after shooting my first batch of CFSBK photos at the Oly meet. (I have lots to learn!) So glad I could watch the event and see everyone get after it. The mutual encouragement at these events makes my heart swoon. Congrats, everyone!
Press 85x3x5. Tough, but okay. I think I get nervous I won't get it up and then compromise my form a bit at the bottom. This is a 3×5 PR!
Then really, all I did was practice handstand walks and stretch.
Just got back from a weird trip to the DR, where I actually managed to run or do bodyweight tabatas every day, but I'm glad to get back into my rhythm at le gym. And I didn't have any hip flexor pain after running, so hopefully that's on the mend for good.