Fitness and Performance: High Hang Snatch (or Power Snatch)
Catch as low as your mobility allows.
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e5/8
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Performance
3 Rounds For Time:
10 Overhead Squats 135/95
15 Chest To Bar Pull-Ups
20 Power Cleans 135/95
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Fitness
Take 12 Minutes to work up to a medium/heavy load on the following complex:
6 Hang Power Cleans
3 Push Presses or Jerks
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What are you doing this Saturday? Come watch our strong ladies lift all the weight!
News and Notes
- 15.1, the first 2015 CrossFit Open WOD, will be announced TONIGHT at 8pm! Follow along here.
- Happy birthday, David D.!
Everything You Need To Know About the Iron Maidens Raw Open
ALL CLASSES ARE CANCELED this Saturday, as we are hosting the Iron Maidens Raw Open. Here is the schedule:
9:30-2:30pm: Pixies and Ladies lift
12pm: Kettlebell Kitchen begins serving lunch
2:30pm: Awards Ceremony
3pm-6:30pm: Dames and Broads lift
6:30pm: Awards Ceremony
There will be competitors present from lots of gyms, but here are our ladies from CFSBK:
Thank You To Our Sponsors
A BIG thank you again to our sponsors. We appreciate your support! Check out their sites to learn more:
Sara June Hair Salon (mention Iron Maidens for a 20% discount on services through April 2015)
Kettlebell Kitchen
Chameleon Cold-Brew
SlantShack Jerky
Cafe Grumpy
Gear to Go
Threes Brewing (providing $1 off all beer and well drinks to everyone after the meet!)
Herondale Farm
Starting Strength
Bricks Bars
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I Switched to a Standing Desk, So Now You Should, Too The New Yorker
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Our Amazingly Plastic Brains The Wall Street Journal
6am with JessFox and DO
The high-hang snatch continues to frustrate me as I struggle to not bend my arms to early while snapping it up. I worked with MattyChm today and his awesome progress from the Oly class has considering it for next quarter. I worked up to 145# today for a single of the complex.
The Perf WOD was a burner. I did it at the RX weight and finished at 14:55. I thought the overhead squats were going to be the hardest part, but it was definitely the cleans. I did all of the OH squats unbroken as I find if I can get to lockout and just crank with my legs, I can avoid dropping the bar at 135# – 155#. I did 6/5/4 for sets on the C2B. Then the cleans: I did 6/5/5/4 on the first set, then 5/5/5/5 on the 2nd, and the last set was a mess of 4/4/2/2/2/1/1/1/1/1. Definitely started pulling early with arms at the end as I fatigued.
6am with David and Jess
High Hang Snatch
Worked up to one 145# and I think I have 150# in me. Only one fail where I ended up too much on my heels. I like how these are feeling.
Perf WOD Rx'd
I had no idea what to expect from this workout. Thought a lot about scaling the weight but if 135# OHS show up in the open I would want to see what they feel like. (They feel heavy.)
Made it through 5 reps of the third round of OHS before the time cap.
First round was unbroken, second round was 6/4, third round was just 5.
C2B were in quick sets of 5 the whole way.
Cleans were done as singles.
Wrist is feeling a little bit tender now.
an iron maidens haiku to get everyone in the mood:
dear pants, why did i
put you guys in the dryer?
now quads are so mad
6am
Snatch: 135#, my arms and back were a bit soft in the catch position. Chronic problem. Definitely doing the ply class next cycle.
Metcon: 14:23 @ 115#
Looking at the board, OHS at 135# were going to be the limiting factor, considering my poor performance with the burpee, OHS, MU triplet from a couple of weeks ago. But I should have done 135# since the OHS felt very good this morning, all unbroken and fast.
C2B: 3×5, 5×3, 4/4/4/3,
Cleans: For all rounds did 2 sets of 5 touch and go and then singles afterwards. I paused after my 19th for a brief rest, cleaned, put the bar on my back and go into the OHS immediately.
I liked this metcon.
Make-up from yesterday:
High Bar Back Squat
475×2
420×10
The set of 10 felt heavy, but good. Really worked to get a good bounce on each rep. Thanks to Jason for counting for me, since at some point between 7 and 10 my brain turned off and I lost count.
NFT Work – did three rounds
Plank – Did two rounds of 1 min with the 55lb plate, and a third round divided into two rounds of 0:38/0:30
BJ – Two rounds of 15 on the 30 inch box, then one round of bounding box jumps on the 24 incher. Got to work on landing lighter.
T2B – 3 rounds of 10.
Heading to Florida for the weekend, but wanted to wish good luck to everyone participating in Iron Maidens. You all rock, you're all going to pull some big weight, and I hope y'all have fun!
6am with Jess and David. I worked up to 115 on the snatch complex. These felt better than usual. Jess noticed that I was leaning too far forward in my high hang and overextending my back, rather than just activating my lats. Once I corrected those faults, things moved much better and I actually felt like the weight was going up quickly and that I was catching it solidly. Now I probably just need to do about 10,000 or so more reps to really dial this in.
For the metcon, I worked on the fitness clean/jerk complex. I worked up to 105# and tried to focus on stringing cleans together without my form turning to garbage, as it usually does. David's cue to stop bending and pulling with my elbows from the high hang helped tighten things up.
Cashed out with a mix of strict and kipping pullup practice. I'm really trying to focus on pulling myself over and past the bar rather than breaking my tight hollow hold to throw my chin over. It's tough, but hopefully will pay strength dividends down the road.
Back from vacay, feeling refreshed… but also a bit stiff! Surfed a couple days this week, ribs are feeling tender, but otherwise recovered. Took my time mobilizing and warming up today before getting in some light lifting in prep for the meet on Sat.
Squat:
45×5, 95×5, 135x3x3, 155, 175… just to feel a bit of weight.
Walk Outs:
205, 215, 225, 235, 245
Bench
45×5, 85×4, 105×3 (pause/commands on 1), 115×1 (pause/commands)
DL
135×5, 165×3, 185×2
READY!
Oly class- kept it light again today for fear of injuring myself at the last minute. Snatch stuff at 68# and cleans at 83#. Interested cue from Frank- 'snake your body around the bar.' Kinda worked, actually, at least for the snatches.
***
LBBS
45 x 5
75 x 5
95 x 4
105 x 10 x 3
Walkouts
270
280
290
Bench press
45 x 5
65 x 10 x 3
My fate is no longer in my hands. Nothing left to do now but eat, sleep, plan my outfit and hope I can be as strong as I can be on Saturday. Best of luck to all of you badass ladies! Thanks Margie for all of your help and thanks to all for your encouragement- see y'all on game day. Mwah x
FYI y'all, we will be screening the Open announcement and workout tonight on the big screen. It's at 8, being your popcorn.
I forgot to post this on the blog, but today is the last day to sign up for the Open! Do ittt!!
Here is the link to our team (almost at 90 people!).
hi all my buddies! i've been creeping around on the blog today.
good luck to all the lady lifters this weekend!
i just wanted to report that i think something weird, crossfitwise is happening to me here in atx, i might be becoming an AMer, whaaaaaat! it's something new i'm trying after being down for almost a month with bronchitis (fun!)
here's what we did today because i know you're wondering:
strict press 5x at 40%, 50%, 60% (45, 50, 55)
wod: 75 thrusters for time 10 burpee penalty for putting the bar down @ 45# 8:57 split it into 25, 20, 20, 10
i miss you and you face and your dog too (if you have one) and i love your cats too (even if i haven't met them)
Gina!!!! Great to hear from you!! Miss you!
Open Workout 15.1 is a two-parter! Excited for the clean and jerk, somewhat less excited for the toes to bar.
WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
SCALED WORKOUT 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed