Fitness and Performance: 1-1-1-1-1
Work up to a 1RM Power Snatch. Must be a clean lift to count, no press outs.
Post loads to comments.
e6/6
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For Time:
60 Kettlebell Swings 53/35
550m Run
50 Wall Balls 20/14
550m Run
40 Burpees
550m Run
30 Clean and Jerks 115/75
Post time and Rx to comments.
Amanda Mc. squats while JMD “The Hammer” gets busy on the rings
- It also happens to be Amanda’s birthday! Happy birthday!
Want to Explore the World of the Rings?
Join guest Gymnastics Coach Ken H. as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will focus on three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), bodyweight strength conditioning, balance (on hands and feet), and flexibility. Students will be asked to have a goal or intention to focus on for the next four weeks. Students can then focus on that goal outside of class.
When: Sundays from 2-3:30pm, 1/18, 1/25, 2/1, and 2/8
Cost: $80 for four weeks
Buy-in: Previously attended rings class or 1 pull-up for ladies/3 for gents
The class is capped at 8 participants and sells out very quickly, so don’t think twice! Register Here!
More About Ken
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
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Coaches, if you take Ken's ring class are you limited to a certain amount of group classes per week? Or can I still hit all five?
I am loving these space articles!!
Also–Sorry, Matt, I don't know the answer to that question. DO will though!
@MattyChm, the rings class is independent of your group class membership so you can still hit all of your classes!
8am yesterday: 200x3x5. Felt good. Need to go heavier next time around. WOD: 7 rounds with Brad and Shawn. Inversion, kipping, mini-muscle up progressions with Melo. Making progress here which is exciting.
8am today. Power snatch. 90#. Pulling too early – gotta get over this fault. WOD in 24:02. 20kg Russian swings (shoulda gone to 24). 75# C&J (coulda gone to 85#). Oh well.
Ask Jess to show you how to do some first rib mobilization after class. It's llike primal scream therapy with a lacrosse ball. Cathartic. I feel quite actualized now.
8am. Power snatch: 95×3, 115×3, 135×2, 145×1, 155×1, 165×1, 170×1, 175×1, 180×1. The rep at 180 had a slight press out. Didn't drop under enough. The rep at 175 was good and received a nod of approval from Fox. 180 matches my full snatch PR. Metcon Rx: 21:12. The clean and jerks hurt. A lot.
Here's a good discussion of how many days there are in a week: http://forum.bodybuilding.com/showthread.php?t=107926751&page=1
8am. Power snatch: 115 / 125 / 135F / 135F / 135. 135 wasn't that pretty – slight press-out. Both Foxes pointed out that I'm leading with my hips and need a tighter upper body on that first pull.
WOD: 23:18 Rx. Broke up KBS into 40/20. Haven't done wall balls in quite a while so they were harder than I would have liked. 15/7/6/8/4 or something. Burpees not so bad – 15/10/15. C&J were tough. Broken into 4's and 5's. Shoulders were smoked each round and it was all I could do to keep my arms up while running.
8am
Power snatch: 75×3, 95×3, 115×2, 135xf, 135×1, 135×1, 140×1, 145×1
Chronic problem of having soft shoulders resulting in press outs.
Metcon: 23:06 Rx
The KBS slowed me down the most — put the bell too many times to avoid getting uncomfortable. Similar to Peter, C&J required a lot more gas. I did like the burpees.
@sam thank you so much for posting that. I'm going to try to make it through to the end.
"I disagree. A half day would be when you lift, a full day would be when I lift."
Two spots left in Ken's class! Jump on it!
12pm
Power snatch: worked up to 80# which is a 7# PR and only 3# away from my squat snatch PR! Finally starting to feel more comfortable with snatching. Coach Ro pointed out that I am pulling the bar off the ground too slowly so I picked up the speed. Need to work on locking out more too bc was pressing the bar slightly.
WOD: I scaled the reps to 50 swings, 40 wall balls, 30 burpees, and 20 C&J. Weights were sort of Rx…I forgot to put the 1#-ers on the bar so my C&Js were done @73#. Broke up the KB swings in no particular pattern as I used the breaks to tie the laces on my sneakers tighter. Did wall balls in sets of 10. These surprisingly felt really good! It took 1.5 years for me to use the 14# ball and I used to dread wall balls, but not so much anymore. Burpees were slow, but moved pretty consistently. C&J were much easier than I thought. Thought I would be exhausted at this point. I broke them up randomly in sets of 5, 4, 3, 2 or 1. All jogs were slow and steady but consistent. I finished in 22:51 so scaling reps was a good choice! Wouldn't have gotten many C&J if I hadn't scaled. I usually dread doing chippers, but find them fun when I am actually doing them.
Little bit of lifting on a sunday
Hang Snatch doubles
220x2x4
**Thanks to Noah for pointing a case of the stiff arms. I loosened them up and kept the bar in the slot much better, not bumping it forward.
Clean+2Jerks
220(1+2)
264(1+2)
286(1+2)x2
297(1+2)
308(1+2)
Snatch pulls
286x3x2
297x3x2
Off to NorCal for the week. Looking forward to dropping into CalStrength again.
A little out of it after a long night last night. Ended up with a Power Snatch PR at 170. Just missed 175 twice. I would have it on another day
Metcon was long and particularly rough. 19:45 Rx'd
OG tonight after a few days off.
Handstand walk work–I covered two mats with a steady walk! Hell yes. Getting there. Practiced some kipping HSPU stuff, too. Got some great advice from Arturo and others and I think I've got them pretty solidly. Strict HSPU about a year ago were what initially messed up my shoulder (really it was because I was too weak to be doing them), so I'm treading lightly.
Light LBBS 75x3x5. Still the damn pain when I lock out at the top.
WOD alongside Katie and Jay in 21:20, modified with 500m row instead of run and slam balls (15#) instead of WB. Rx'ed the clean and jerks, and I was basically doing singles. That was hard. But fun, of course.
OG:
LBBS: worked up to 205# then, 170#x10
4 more reps than i was shooting for given my lack of energy this week. Happy finishing the cycle with this!
WOD: 23:58
KBS- 30, 30
550 run
wall balls- sets of 8….smoked from my rep out
550 run
40 burpees, unbroken
550
30 power cleans, 6 sets of 5
30 strict DB press- 20 lbs ea (Staying away from jerking since i did a bit yesterday)
Cashout; Extremely long night of studying ahead. Powering through with a chocolate protein shake and 2 shots of Gradys concentrated coffee. Not sure if I should feel ashamed or efficient. Not gonna lie though its kind of mocha-licious 😛
OG tonight. It was fun watching everyone practice gymnastics & tumbling (?) movements. I am a long way from There but y'all look like you're having fun!
Decided a few days ago to try sumo deadlifts in the hope they wouldn't fry my lower back the same way as traditional. Hit 275×3 which felt very doable and I think I kept my back set well. Then stopped to see how my back would react. Un-great but not awful so far, hopefully it'll feel OK tomorrow. If it feels OK I'll consider going up s-l-o-w-l-y.
Then strict press, which I haven't done in a long time. Very happy with 95x5x3 since I struggle with this lift and I think my best is 100x5x3 after a six week LP. Probably could have done 100, so maybe getting a little stronger there. Hooray randomly being stronger for no obvious reason!
Then rowing. 6x500m @ 1:45 or better pace w/2' rest and 5' after the 3rd set (Nick Peterson Rx). Last one got rough, barely kept the pace, but hey I'll take it. I like shorter rowing sets so much more than longer, which is weird because my first love is endurance sports. But I guess that's the way it's going to be, no use fighting it…
8am with the Foxes. Power snatches went 105/115/115/125 (press out)/120. 120 is a snatch PR for me. 125 would have been huge, but Fox totally busted me on pressing it out and had me try another rep at 120.
The WOD was way less scary than it seemed when I woke up this morning. I finished in 26:16 with a 20kg kettlebell, a 16lb wall ball to a 10' target, and 75lb clean&jerks. The wall balls were the bitch of the bunch, with burpees a close second. Nonetheless, I was pretty pleased with how this went – unpleasant in the moment, but get-through-able.
Crush week ahoy.
155# on the power snatch. Only 10 off my full snatch pr so that's cool.
WOD in 22:32 rx'd.
I always read the blog to see what others did so I'm gonna try to post too. Don't hold me to that.
Sorry I missed OG tonight. Sounds like it was fun. I need to start getting in on a regular basis.