Fitness and Performance: 1-1-1-1-1
Work up to a 1RM snatch (or power snatch) in five attempts or less. You’re only allowed to increase load if you made the previous attempt cleanly, meaning no press outs. If you miss a weight twice, you must go down.
Post loads to comments.
e3/8
_____________________
CrossFit Games Open WOD 11.4
AMRAP 10 minutes:
60 Bar-Facing Burpees
30 Overhead Squats 120/90
10 Muscle-ups
Post rounds and Rx to comments.
Compare to 2.8.2014
CFSBK prides itself on being a kid and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we maintain strict policies regarding our favorite tiny humans and creatures. If you have a child or dog, please review these policies. CFSBK Kids Policy: CFSBK Dogs Policy: Please review all of CFSBK’s Membership Policies here. Have you signed up yet for the 2015 CrossFit Open? We’re so close to Open Workout 15.1! Register today! There will be Rx’d and scaled versions of each workout, so you can only help CFSBK’s team by signing up. Even if you do one rep for one of the WODs, it won’t bring the team down. We just want you to join us! Sign up here, and after you complete your registration, make sure to join CFSBK’s team (you can see everyone who has already signed up here). _____________________
Review: CFSBK’s Dogs and Kids Policies
REGISTER NOW FOR THE 2015 CROSSFIT OPEN
The Future of CrossFit Training T-Nation
Our Pets Have Lives Beyond the One With Us The Boston Globe
In a Bandbox Gym, a Team That’s Long Had Room for Improvement The New York Times
6am
Snatch: 135,135,145,150,155F
Didn't get down at 155, but otherwise felt that I was getting better at dropping today.
Metcon: DNF with 10 OHS at 6:29
Did a set of ten, then started feeling a tension headache coming on so I stopped before it got worse. My positions seemed pretty good to me. I think i just have some ongoing tension issues in my neck/traps. Time to visit active recovery!
Good to see Brad D back in the gym!
PUPPIES!!!!
6am with DO and Jess
Good to be back and out of the snow (Boston is literally buried).
Snatch: I was out the last two Thursdays so this felt more foreign than it should. Hit 155# for 1 but it was sloppy, will focus on it again next week. Tried for #160 and get dumping it. I think I was way too far into my own head with pulling quickly.
WOD: I remembered what this one felt like about halfway through the burpees. I got through the burpees at 5:35, then did the OHS as 10/7/5/8. Hit the rings with 1min left and did 3 unbroken MU's, waited 15seconds, got 1 more MU, and then stared at the rings. I should have pushed through another 1-2 reps, but I was panting like crazy and called it. 94 total reps.
Awesome to see Brad D. back in the box!
awww puppies and bree — my favorites <3 <3 <3
6am with Jess and David
Snatch
55 x 2,
75 x 2,
85 x 1- 1- 1- 1- 1
95 x 2
The snatches were pretty good. Felt pretty quick getting under the bar at 85 with good form. I finished a bit early since I didn't have a partner so I gave 95 a shot and couldn't commit to getting under the bar. It was significantly slower than 85. Two possibilities; a mental block, or bad form. I'll have to find out which one it is.
WOD: 73 Reps at 75# OHS
I got through the burpees just fine. Found a great rhythm that kept me going through all 60 and never had to stop. That was great. Got five OHS when I started, and then things got ugly. My right wrist kept giving out. I'd get the bar up overhead and I'd feel my right wrist collapse. After a few attempts DO came by and helped me out by suggesting I take a narrower grip. That did help and I was able to push to a total of 13 OHS.
Felt disappointed about the wrist because I had the strength to keep going with the OHS and I really like this longer grinding WOD.
If anyone has suggestions on wrists not giving out please do let me know. Thanks to Matt for the tip on the wrist wraps, might have to give those a try next time.
Also, I am so glad tomorrow is a rest day. My legs feel completely shot.
6am with David and Jess. I worked up to 125 on the snatches – failed a couple outright (one was more of a false start, so I gave myself another shot at it) and pressed out another. 115 was moving much better – though still not great. Jess observed that I need to get down under the bar more quickly. David's cue to keep my lats engaged and the weight at my midfoot helped with the catch.
On the WOD, I got through the burpees and the OHS (at 75 lbs) with about 10 seconds left. I've come to actually like WODs with a heavy volume of burpees – I think I'm at the point where I'm pretty good at pacing these so I can keep moving without any breaks. I was debating going a little heavier on the OHS, but 75 turned out to be plenty heavy – especially in the last 10 reps.
6am with David, Jess and Brad D.
Snatch felt very crisp and fast today. Worked up to 155# and it moved very well. I opted to stop there because of the overhead work coming up in the WOD. Before Frankie's Oly Class 155# was a PR for me. Great to know that I own that weight now.
WOD Rx'd – 81 Total Reps
The burpees were surprisingly easy. The fact that I am about 9 pounds lighter from the LFPB Challenge helped i'm sure. I kept a steady metronome-esque pace to try to keep my heart rate down and finished in about 5:45.
The OHS were tough. I did two sets of 5 and then some sets of three and then a few singles at the end. Ended up with 21 total.
7am with jess aw jess/DO
Snatches, were to full depth up to 95#, then started getting a little lazy and catching at power position up to 115, and 1 failed attempt at 125. DO had me working on holding the bar an inch off the floor before pulling, so that I dont pop my hips up to early, it worked, but my speed suffered.
Crash-B, managed 15 out of 20×250/1' rest at race pace, ran out of time. I prefer these over 12-15×500 ANY DAY!
6am. Snatch: 115 / 125 / 125 / 135 / 135 / 135. I have failed a few at 135 over the past few weeks, so I was happy that this kept going up fairly well. A bit slower than I would like but it didn't feel to heavy. I think I'm now over that mental block.
WOD: 90 reps Rx. Hitting 135 today really helped me mentally for this one. Burpees were easier than I was expecting. Then I broke up the OHS 7/5/6/9/3. Finished with about 3 seconds left so no time to attempt anything else.
7am with Jess and DO
Worked up to a legit 42kg on the snatch, then 45 kg with a press out. David drew a line of chalk to keep me from jumping forward, and it was definitely helpful.
WOD: 6mus w/ OHS at 73#. Burpees were nice and smooth, though I think there were a couple of points where I totally blanked and forgot to face towards the bar on my jump! I'm not quite at the point yet where I can do big sets of OHS at 90#—I think 73# was the perfect weight for me on this. Did 10-10-7-3, though I probably rested more than I needed. Kind of gave up on the muscle-ups. The rings were too high, even when DO nicely brought over some boxes for me, and I had some trouble getting into my false grip from hanging. I guess I can be a bit of a princess with my muscle-up set up! :-/
It had been a couple of weeks since I had done a morning workout. I forgot what a good mood it puts me in for the rest of the day. 🙂
<3 all dog friends and BREE (not so secretly wish there was a pic of my main squeeze RUPERT though)
make up post – 7pm last night with melo and lil jb
LBBS @ 125# 3×5, still a tad wonky on these sometimes but moving well and got some great cues from lil jb that helped a lot! at this point i have no idea what my 1RM is because i was aiming for 5-10 lbs more than this!
WOD 8:49 with 20# DBs. this was sweaty and tiring. DUs were meh. i really have trouble stringing them together in a row because i just stop/slow down after my DUs (i think most of the coaches have seen me do this at this point ha!)
6am with Jess and David
Snatch – worked up to 83#, and my positioning from the floor was much improved over the last two weeks, but then I struggled to get under the bar. David had me try to do snatch balances with the loaded barbell, but I literally could not figure out how to get my body to drop down without pushing the bar up. I see lots of snatch balances in my future.
Crash-b's workout – opted to get in as many 500's as I could, which ended up being 8. I'm not sure which I prefer less, the 500's or bar-facing burpees.
Yay! Crossfit pups:) Martika is internet famous now!
MGMT:
What are those new mobility balls called? They are pretty amazing and I want to order some for the home and office.
What's up y'all? My new box is very uninspiring. There's too much conditioning, I'm not even sure if the program back squats. There's no open gym, but there's always open gym. People just ignore class and do what they want – the class seems of low importance. Only 1 coach so far seems engaged (though to be fair, the others are great at running the clock). The resident bulldog is really ugly. No one ever comments on the blog – no WOD results, no helpful suggestions about VIP access, no nothing. I even miss things I sometimes found annoying at SBK like the QOD, extended bench press tutorials, Arturo. On the bright side I'm taking morning skating lessons at Chelsea Piers Stamford, which I'm enjoying much more than the gym right now. I'm not saying I'm gonna be on the USA olympic hockey team in Pyeonchang in 2018, but I'm not ruling it out either.
Hugs.
@ Matty – Right! They're call Supernova. The one in the gym is the 80mm. We ordered them from Rogue.
http://www.roguefitness.com/mobilitywod-super-nova-80mm
Forgot to post make-up from last night!
5:30 w/ Noah and McD
HBBS
5×45
5×95
5×135
2×185
2x5x195
Ran out of time for the third one, and by hips and glutes felt super duper tight, so I packed it up after two sets. After several days of being sick and fairly inactive, I needed a bit more time to mobilize and warm-up than I had available.
Coonditioning: 5:50 w/ 30lb dumbells, after the 1k row (which was actually a nice little extended warm up). This killed my arms, and I ended up going slower than I felt like I should have. Again, feeling super tight, especially on the Thrusters. Fun workout. Sneaky hard.
:O Ben W!
I would totally watch a TV show called Jessie Brown: Muscle-up Princess.
solid post Ben W
@ Matt Katz. Haha. It would consist of me throwing hissy fits because the boxes I use to boost me up to the rings are slightly misplaced, too low, asymmetrical, or just plain unsuitable.
@ Ben W–so sorry to hear your new box isn't great! If it helps, I can start tagging you in the comments to all of the adorable bulldog puppy pictures that come up on my instagram feed daily. Come back and visit!
Great morning classes today. You all are superstars!
Break at 11am were I convinced Ro, Melo and Fiore to do the WOD with me.
93 reps total
-finished the burpees in about 5:20 and OHS at 8:36. Did squats as 12-9-5-4. Should have fought for 3 sets on this.
-gave one attempt at a muscle up after about a min rest then ran over and did 3 butterfly pull-ups before time.
-last time I did this I finished the burpees in 4:58 and ohs in 8:08. I guess all of this powerlifting is slowing me down. ;). When I first did this in 2011 I only got 12 ohs. That was heavy then!
@bdubs, sounds kinda rough up there. Love the bit about annoying things you now miss…especially Arturo. ;). We miss you too!
@MattyChm & Fox: Matt might have also been talking about the new Alpha Balls? Not sure where they were purchased from, but these are them:
https://www.yogatuneup.com/alpha-ball
Great to be back today! After a few days of really bad back spasms (i.e. couldn't walk) brought on by deadlifting just before Christmas, I took an extended break to heal and address some mobility issues in hopes of preventing re-injury. Dr. Fidler has been super helpful in figuring out what to work on & how to go about it. Even after the spine specialist at Methodist gave me the all clear a few weeks ago, I took some extra time to keep cleaning things up before coming back – glad I did because I could already tell the difference this morning.
For the next few weeks at least, I'll be working pretty light and easing back into things, so only stopped at 135# on snatch today. Before injury, I'd PR'd at 185 and was doing sets of 5 tough & go at 135 with relative ease. The catch position feels totally different now that I'm starting to sort out my T-spine.
For the WOD, I did full volume in terms of reps, but cut the weight to 95 on OH squat (pretty light for me), and very consciously stayed off the gas pedal. Finished with 1 muscle up (with a miss before and after) whereas if I were not just coming back I'd definitely have been looking to get a good chunk of burpees into the second round. Kind of shocked I didn't lose muscle ups during that 6 week hiatus if I'm honest. Was also really winded the whole time despite trying to "jog" though the reps, but after 6 weeks of not doing a whole lot that's gotta be expected.
Fun 10AM times today with Lady Fox…
Snatch:
-halting snatches and 3 from the floor @ 63 to warm up
83, 93, 103, 113F, 113
-This was the PR weight I hit for the first time about 10 days ago, so super happy to hit it again.
-Luckily, Fox and Frank were lurking from the sidelines and both let me know that I was skipping the high hang position. Was straightening knees a bit too much off the floor and then not shifting through before hitting the trigger. Concentrated hard on this for my second attempt at 113, and it made all the difference.
Writing it down: My 2015 lofty goal is a bodyweight snatch!
WOD: 88 reps RX'ed
-Glad there was a trackback on the blog today so I could see what I did last time, which I had no memory of until I read it. Last year I did this at 63#, with 6 sets of 5. Feels pretty good to add 25# to the bar and take bigger chunks!
-Burpees finished at 5:40 (a bit slower than last yr, but I didn't want to redline myself).
-OHS were 12-8-8. Went for the clean-to shoulder-to snatch width PP/PJ route, rather than risking failure on snatches. Set my grip about 1.5 inches narrower on each side than I do for snatch.
-Got the bar back up to my shoulders with 10 seconds left to bang out the last 2 reps, but I just faltered in getting it overhead, didn't lock it out, and crumpled. Should have just gotten under it more because my shoulders were smoked and I was trying to push press it.
-Finished the last 2 after time was called, waited a minute and went for a MU. Fail.
-Eventually got a muscle up after another 8 minutes or so of recovery 🙂 Then did two more strict with very light assist from David.
FUN! I love overhead squats!
Warm up run to the gym w loaded backpack..
Barbell warm ups
Snatch
25, 30, 34, 37
Some of these felt great. No misses except a 40 that I pulled but gave up on
C&J
40, 50, 55, 60f, 57 – failed jerk
Cleans felt crisp until grindy 57 and 60 fail. Feels like a matter of strength lately
LBBS
45×5, 95×3, 125×3, 150×2, 170×1 felt slow and heavy
140x5x3 just to get some work in
Maybe a vacation will cure my cold and make me stronger!!
Running from thing to thing all day long in the cold and working late at night is leaving me wiped out. Bring on the beach and sunshine 🙂
Matt C:
I believe you're referring to the Alpha balls which were purchased off the Yoga Tune Up website. If you buy 24 or more they become like 6 bucks per ball. My good friend Adrian gave me one and I was like pshhh this is just an overpriced lacross ball, then I tried it.. Literally Amazeballs.
Brad,
Great to see you in class and let us know how we can accommodate you, don't hesitate to ask if something doesnt feel right and you want a substitution
Also- It's always interesting to read how particular cues I used affected people, hopefully for the better. I appreciate it when people post about that.
Pre-Class
I didn't workout yesterday as I was feeling lethargic and felt like a rest day was at hand. Made up the squats today
HBBSQ
(45×5, 95×8, 135×5, 185×5, 205×2)
220x5x3
10am Group Class with the Fem Fatal Jess Fox
Snatch (in Kilos)
40×3
50×2
60x1x2
65×1
70x1x2
80M
80×1 (176lbs)
WOD 11.4
I got through 25 OHS at the Rx'd load.
I usually feel a bit more stable with OHS but was having some trouble today.
Crossover Symmetry
Weighted Sit-Ups 25x15x3
Ben,
I recently had two former CFSBKers who moved out of the state email me to ask about how they could politely make recommendations to their new CF gym owners regarding a variety of silly BS they were seeing. Here was my sample letter which included a shamesless plug to ITA. Perhaps you could slip it under their office door at night?
Dear ___
I'm new at the gym and had been previously training at CFSBK for the past x years. I recently had an experience at the gym where XXXX happened which made me feel XXXX. My concern is XXXX. At my previous gym, this issue was averted by XXX which seemed to work really well, I'm wondering what your thoughts are on the matter and if you'd consider adjusting XXX.
On a related note, you may be interested in my previous gym owners open source affiliate blog http://www.insidetheaffiliate.com where he shares basically all their programming, operational and community systems as well as gym management philosophy. He started alone in a park in 2007 and now has over 25 employees, over 12,000 in training space and about 650+ members. He also consults with affiliates from all over the world, might be something on his site you guys find of interest.
Really enjoying being at XXX and looking forward to hearing your thoughts. Thanks for taking a moment to hear me out.
🙂
Hey David, when you see Jacques next, let him know I'll be skiing with him in March out in Valhalla. No joke, small world. I used to work with the lead guide, Katsu. CFSBK takes to the hills…
Whitney you've got that body weight snatch. I'll enjoy watching you working towards this goal!
I was just saying today that my lofty goal is a body weight bench press. Ha. If today's work is anything to go by, this is still a very long way off.
Oly Class.
Snatch Complex.
33 x 2,
53 x 2,
63 x 2,
68 x 2 x 5.
Clean, 3 x Jerks
33,
63,
67,
73,
83 x 5.
***
Pause Front Squat
45 x 5,
95 x 4,
115 x 3,
130 x 1,
140 x 3 x 3.
Missing Saturday this week so got these in today. Felt pretty good. Need to focus on a more controlled descent. And knees out.
Pause Bench Press
45 x 5,
75 x 4,
95 x3,
115 x 2,
125 x 1,
130 x 2, F,
125 x 2, F,
125 x 3, !!
115 x 7 (no pause on rep-out)
This was supposed to be 130 x 3 x 3. Bethany was spotting and she said I was losing tension at the bottom, which makes sense. Will try 130 again next week, I think, with this in mind. Not my week for bench press.
Too tired after all that to deadlift today.
Awesome watching Lady Fox, MeLo, Arturo and Fiore bang out 11.4.
@Lil JB: That would be helpful, thanks.
@Lady Fox: That was my favorite joke too.
@ DO. Thanks for the tip. But he thinks he has the greatest box ever, so I would expect him to respond defensively to that approach. Maybe I'll just tell him you wanted me to spread the word of your blog to other affiliate owners. I did have an experience at another box where the owner wasn't gonna let me drop in until I told him I was an SBKer. Respect.
@Ben W — I had similar issues when I had to find a new gym in the Jerz and did a lot of paying for my membership but not ever going to class (and also buying my own barbell because they didn't have ANY 33kg barbells, but 45 and 15???). There's just no place like SBK! A year later I found a place I really like so hopefully you'll find another gym you like …. OR become a Miracle on Ice.
Petition to get David to break off from Crossfit, rename it Os-fit, and vastly improve lives everywhere.
+1 for Osfit
5:30pm w/Coaches Ro & Whit
Snatch:
125# PR
I've actually gotten to 135# before, but with terrible form (more of a wide-grip clean/press).
WOD:
Completed all the OHS at 90# and was moving on to the MUs (that I can only do in water or on the moon) so I timed it perfectly.
Everyone have a great and safe Pres Day Weekend!
Hit 135 on the snatch. Not a PR and I don't think it was the "clean" version Ro was talking about in the intro. Probably stay there next week and try to make it look purty.
Did 11.4 at 95 at got thru 6 MU. That was the tradeoff. At 120 I would not have completed 30 reps. Fun times tonight though.
I totally take for granted the expertise we have out our box. I feel like you hear stories left and right about people being injured by bad form and poor coaching and others heckling about the "unsafe" crossfit culture, but I've yet to see that at CFSBK. If I ever had to go to another box I'd be terribly let down if it wasn't on par with CFSBK. Sorry to hear that Ben W!
Today was a great lifting day at a surprisingly smaller 6:30 class with Ro and Whit. I don't drink caffeine often but had a cup of green tea around 4pm today so I had a ton of energy (kind of concerned how I'm going to get to sleep tonight!)
Hit the snatch at 135, 155, 175, 185(old PR) 195(new PR!!), 200F. I rushed the 200 because we were running out of time…. soon though…. veeeerry soon!
Reading the blog and how people timed each part of the WOD was super helpful also. Finished the burpees in 5:10ish, rx'ed the OHS by 8:00ish and failed 1 MU so moved to chest to bars. Finished with 105 reps. I didn't want to keep trying to do MUs b/c I figured it would take to long to reset each one so I moved to the bar!
Worked up to 80# on the snatch. Fell a few times today bc I lost my balance at the bottom of my squat when catching the bar or caught the bar in front of me. Worked on doing a longer pause on the bottom to ensure stability before standing up.
Snatches at 53-63-68-73-78(f)-73-75-75.5-78-80. I'm inconsistent with the transition from 73# to 78# so when I failed, I dropped back down to 73# and went up in weight using the fractional plates. Then hit each subsequent lift on the first attempt.
WOD: 106 reps
Burpees- finished in low 5s. Planned to pace at 10 per minute but went faster than that. Was dreading these but they weren't bad at all.
OHS at 53#. Had problems with stability as usual so kept the weight light. 12-10-8 I think.
Pullups subbed for MUs. These were a little wonky today which makes me worried for the final WOD of the LFPB Challenge as my pull-ups were on point that day.
The last 4/6 burpees were lateral by accident so I maybe I should only count half of them and say I did 104 reps 🙂
Thanks for the birthday shout out on the blog yesterday!
@DO
Thanks! I will absolutely let the coaches know if I'm uncomfortable. i don't feel like any particular movement is worrisome right now, in and of itself, but you'll see me scaling load quite a bit on everything for a while, and I'll be backing things off in intensity during amraps and for time workouts on top of scaling load. All those things I can self regulate. I may try to monopolize the coaches during early sets of the strength portion each day to make sure Im not putting my low back in precarious positions.
To echo bens thoughts a little, thanks for being awesome. I started dropping in elsewhere during travel after about 9 months at cfsbk (I'm at 2+ years now) and have yet to find a box that impresses me more. CrossFit south bend comes close on coaching, but doesn't hold a candle in terms of programming and facilities. If I were at those places instead of cfsbk, I might have had more reservations about coming back, especially so soon.