Fitness: Hang Snatch 1RM
Performance: Hip Snatch 1RM
Watch this video to familiarize yourself with the hip snatch. The bar stays in the hips. Note the dynamic nature of the lift, that there is no pause in the hang but an aggressive and immediate extension.
For both versions of the lift, catch as low as your mobility allows. Don’t start to catch higher as the weight gets heavier, get comfy down there! No pressing out.
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e8/8
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At 0:00: Run 1 Mile (at about 85% pace)
At 10:00: Row 2,000m (at about 85% pace)
These should be challenging but not maximal efforts. You should have some rest between the run and the row.
Post times to comments.
Sarah M. squatting heavy at Iron Maidens
Behind the Desk: Sarah M.
You all love the Underneath the Hoodie series and now we’ve brought back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.
A few weeks ago, it was Charlie. And now (drum roll, please), introducing…
Name (and any nicknames): Sarah Mount, Mount, sarahdactyl
Where were you born and where did you grow up: Born in Buffalo, NY and raised between Rochester, NY and Cleveland, OH.
How long have you been CrossFitting, and how did you arrive at CFSBK? Did Foundations in May of 2014 and started coming regularly around August 2014. I was introduced to CFSBK by my dear, sweet friend Megan Dolce. We worked together at the lululemon in Brooklyn and she was always doing CrossFit all the time and I was intrigued/left out/wanted to know what it was all about. Needless to say, I got hooked pretty quick! I get really competitive with myself and have really enjoyed watching my body change while learning about/improving at the lifts. Even though there are a few CrossFit boxes closer to my apartment, I feel really rooted in this community and I can’t picture myself anywhere else.
What are you up to when you’re not at 597 Degraw Street: I’m a singer/songwriter so that’s what I’m doing mainly, or trying to do anyway. I’m writing/recording/rehearsing and then also nannying for two pretty cool three-year-olds in Prospect Heights!
First album that you loved: No Doubt’s Tragic Kingdom, closely followed by Alanis Morissette’s Jagged Little Pill
“Ask me about that time I…”: moved to Spain for a year to pursue a masters, having never left the US before. And then the actual five times I was robbed while living there.
Favorite restaurant or bar in Brooklyn: Barboncino in Crown Heights is dope, but I end up drinking at Boat Bar a lot somehow also?
Favorite and least favorite lift: My favorite is probably the back squat. Least favorite used to be the snatch but I’ve been working on it and I kind of dig it now. Can I say my least favorite is nothing? I like all the things.
Any Front Desk PSAs you’d like to share? The Front Desk staff works really hard and likes snacks. So you can bring us snacks and any other presents if you want to. Kidddding, just keep being a rad community and don’t make a mess at the gym!
Catching Up With CFSBK Classifieds and Travel Gym Recommendations
- Coach JB‘s other place of employment, Ithaka S+R, a non-profit research and consulting firm that focuses on higher education, is looking to fill three research positions. Check them out here.
- Don’t forget about Stella Z.‘s choir, which will be performing on Thursday, March 26 at the Cathedral of St. John the Divine on the Upper West Side. Tickets and full details available here.
- If you work for a business that has any documentation needs (or you currently keep all your passwords in an Excel file marked “passwords” and don’t want to become the next Sony Pictures), check out Todd C.‘s recent post about how his company can help.
- Bob S. wrote about his recent experience at Lutece CrossFit Paris, and Dave P. wrote about CrossFit Jogo in Bellingham, WA.
Have a service you want to share with CFSBK’s community, or a need you think one of us could meet? Or stuff you want to give away/animals in need of adoption/tickets for sale/etc.? Post in CFSBK’s Classifieds! Our members have found apartments, pets, and jobs through our forum.
Visited a new affiliate while traveling recently, or forgot to write one up from past travels? Post a recommendation (or friendly warning) now!
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This Viral GIF is Destroying Expectations About Women’s Strength
Dave Castro Q&A About the CrossFit Games on Reddit
Insane Russian Gymnastics Routine
6am with Jess and David. On the hang snatches, I did 75×2, 85×2, 95, 105, 115, 125(f), 125. 125 is a PR hang snatch and matches my PR from the floor. It was also probably my best rep today, though I still need to do everything faster. Over this cycle, my snatches have gotten significantly better. Picking up a pair of lifting shoes has helped too.
The mile run was colder than I expected. I finished in 7:45. The row took me 8:50. I still feel like I totally stink at rowing, but I'm getting better – and better form feels less awkward than it used to.
Yay Sarah! Sarah is a swell addition to the Front Desk crew.
Make-up from 4:30 p.m. yesterday
High Bar Back Squat
Worked up to a relatively light 505lb (yes, I know how dickish it is to say that's light). Moved quickly, but ran out of time to go up from there. Wasn't feeling the best yesterday, so I'm okay with that.
Love a good partner WOD. Did it with Ray in 17:30 RXed. Both of us worked well, split up the reps fairly evenly and shared the pain.
That could be a good tagline for Reebok's new line of Partner Workout Products: Crossfit™: Share the Pain ©
Love that SARAH!!!! <33
@Matt, you're the most humble squatzilla I know. I love seeing the numbers you put up!
Make up from this week. I hit 250# on Monday for a new PR from 245. I tried 265 but failed. I need to start being more gradual with my PR jumps, I get very excited.
I then attempted 15.3 which I bombed by not being able to get my damn muscle ups at all so I switched to scaled about 6 minutes in and ended with 500 reps… WHICH I forgot to submit until Tuesday… womp womp!
Wens. hit 330# for a new PR on my squat which grinded up slowly but felt pretty good. MAYBE 340 but that would have been pushing it.
Partnered with Mal on the WOD, he did 25 strict pull ups and I did 50 butterfly. The rest went pretty well, we made it to 170ish kb swings. All in all my legs are feeling pretty spicy today.
#laterpost
5:30pm class last night. Turned out to be fairly magical as I had two of my favorite peoples for both squatting and WODding. My OG partner in crime Amanda shared a rack with me – she hit a new PR and I finally hit my old. Fucking finally. I was mad exhausted last night too so am feeling pretty stoked about it. Birthday ladysmoosh Cam was my ladydate for the WOD. Good very terrible times. Thank you Jess and McDowell for a "nice" night.
For the dude who I helped look for his keys? The puzzle things I have for my dog are called "seek-a-treat" and they're amazing. I also built this thingie for her: two eye hooks in my bathroom door jam. a water bottle with eye hooks. all connected with fishing line and high enough up so it can flip around unimpeded. I put treats for my dog in there and she has to paw it around/flip it to get one to fall out. Keeps her busy and its pretty fun to watch. Who needs tv with entertainment such as this? I can draw a diagram if you want to do one for yours.
Now back to lurkland.
Last night at 7:30
For high bar back squats, worked up to 45×5, 135×5, 225×3, 275×1, 305×1, 320×1, 330×1. The heaviest I have ever gone in this gym was 305 for a single some months back, so it's nice to get up to 330.
Partnered with Brad on the WOD, and we finished in 21:15, since JB graciously allowed us to finish. This one stung a bit. We split up the pull-ups evenly, Brad ended up doing a few more thrusters since I hit a wall, and the KB swings were even sets of ten. After this workout, my shoulders died. RIP shoulders – you were somewhat young.
Also, Sarah is cool!
http://blog.beyondthewhiteboard.com/2015/03/18/crossfit-games-open-15-3-final-numbers/
"Of the female athletes who participated in 15.1, only 13% did 15.3 as Rx'd. Of those, 26% did not get past the first round of muscle ups. The men fared a little better with 55% doing the workout as Rx'd and only 8% getting stuck on the first round of muscle ups"
(PS – I am working on my muscle ups and hope to be able to do this as Rx someday . . but still 13%???? for an open WOD . . . .welcome to the new world). My concern is that next year a lot of really good athletes will be turned off because at some point they will be forced to scale. It seems like its more about finding the best regional participants (I didn't think this was a problem before) than creating challenging but accessible workouts. I agree with mrav's previous comment – I thought it was fun watching the crossfit games and telling myself that I attempted the same workout as Annie T …
Just sayin' and whinin'
Looking forward to what's in store tonight. I am guessing thrusters and box jumps (with rowing 1k at the end as a tie breaker).
Leg is getting better. Was able to full snatch today, very thankful. Worked to 70kg for a few reps from the hip.
Sarah is such a dudette. Always a great presence.
Jay I'm totally with you. This is what has put me off from a lot of local CF competitions — I haven't done one since I think Hail to the Queen a couple of years ago. It's that there's no option between beginner and advanced. The last time I did Hail to the Queen, I had to do it scaled because I didn't have kipping pullups — and that meant I was doing 35# snatches and single unders, and there didn't seem to be much point in that. 15.3 seems like the same problem. Either you have muscle ups, which so few of us do, or else you're throwing a 10-pound wall ball and making your judge's eyes bleed counting single unders, which doesn't seem challenging enough for a lot of people.
I wish there were an intermediate scaling option for the huge number of us who fall in that category. I don't care whether that option is labeled scaled or Rx, I would just like to see something that is challenging but doable for the intermediate athlete.
Make-Up post from 4:30 yesterday with McD:
warm up: 2 rds: 20 hollow rock, 15 squat, 5 push-up
Squat
45×5, 95×5, 135×3, 170×2
185, 205, 215 (previous PR from iron maidens), 225F
-as Margie said, maybe it was a silly idea to test a 1RM again less than a month after maxing out at Iron Maidens. I really just wanted to attempt 225!! Felt pretty good on the way down, got maybe a third of the way up but just couldn't hack it. McDowell said I was coming up with my chest too much, not enough hip drive. I think this is an overcompensation: whenever I fail on LBBS, it's because i dump my chest and pitch fwd, so I sort of have this idea that I need to keep my chest up so much now, that I'm messing up just doing the squat correctly. 225 will be there, SOON!
WOD with Lady Fox
16:57
-Pull-ups and swings RXed. I decided to do 50 thrusters instead of 75, since I'm still ramping up to higher volume reps and didn't want to completely smoke my legs and not be able to walk for days. I'd say they're about 70% smoked as of now, about 22 hours later.
-First time I've done 50 pull-ups in a WOD without tearing my hands (or wrapping to avoid it)!!! Did a few sets of butterfly, wasn't "pushing thru" enough so was pretty disorganized. Managed mostly sets of 5, with a few hops down to do the last one as a single. More practice will help.
-Thrusters in 10s. Focused on hips through and vertical bar. Jess is a badass for doing 15 unbroken the whole time. I was dying in between every set just trying to breathe and not let her down on the next set!
-KB: 2 sets of 20, then I asked Jess to break smaller sets, she convinced me of 15s, and that was the perfect call 🙂
As Jess mentioned, feels good to be back on the conditioning/CrossFit train. I definitely want to keep strength as a focus, esp. for my shoulders, but I am happy to be feeling the lung-crushing, sweat-pouring, red-faced burn of a good WOD.
So uncomfortable! I love partner workouts!
Yay Sarah!! Awesome and talented lady xxx
Good points from Jay and Stella. I definitely enjoyed the Open a lot more last year. But, again, hopefully whoever writes the scaled versions next year will do a better job. I am sure HQ must realize that they havent quite gotten it right so far this year. Interested to see what they have in store for us tonight.
12pm group class with Lady Fox
Snatch (fitness)
33
53 x 3
63 x 3
73 x 3
78 x 1
83 x 1 x 2
88 x 1 x 2
90M
90M !!
Just could not for the life of me get down under that bar today. Will try this again soon from the floor. For me, it's not a momentum thing but I find it easier from the floor because I know where o need to end up so it's easier to get back down there. Does that make sense?
Matched my PR with 88# which is where I missed in Sunday's Mock(ery) so I am pretty happy with this, despite the failed attempts.
WOD-
Again tried to focus on pacing myself and just getting through this. It's been a very long time since I have run or rowed any real distance.
Did not check the clock when I came in from the run but my 2K took 9:04. I would say that was about 85% at my current level of conditioning, so mission accomplished.
@Jay-Star: I hear ya, but I really loved the 15.3 workout. It definitely illuminated the huge difference between RX and Scaled, but participating in it scaled and observing folks RX was honestly the most inspired I've ever been to get better at crossfit! Maybe a lot of really good athletes will be inspired to work harder so scaling won't be necessary next year!
SARAH! Unless you count The Chipmunk's 35th Birthday Party CD, Jagged Little Pill/Tragic Kingdom were also my first favorite albums (and Frogstomp and Mellon Collie and the Infinite Sadness, too…) Dang, that was a great time for music! What happened!?!?!
Anyway, Sarah def knows how to rock the eyeliner, the front desk of SBK, and the dance muzak! I admiringly want to be you!!! Haha!
Excited for some good ol' cardio tonight, but sad I have to get there late and miss the sunshine. We should listen to Sarah's latest track on soundcloud while rowing our hearts out!
4:30 semi private with Whit! Side note: where is everybody??? Worked up to 73# on the snatch in my sleep deprived state. Really liked the concept of this "hip snatch" and will file it away for future use. I did fitness and found the hang snatches surprisingly difficult, and Whit's notes very helpful. Working on this is something I should add to the rotation as well.
I am a very slow runner so scaled to 2 laps and finished the row at a decent 9:04. I felt that Nick's CRASH-B training was with me as hit some dark mental spots with this workout, and I felt really good about pacing it and getting through.
Ran into Cam and we both agreed: our legs feel UH-MAZING after yesterday. Actually, I have pain in muscles I didn't even know I have. Thrusters, you play a wicked game.
Guys THANKS! Very grateful to know you all.
In other news, I accidentally PR-ed my mile today at 8:40! That's my second accidental PR this week! Woo!
5:30 Ghost Town WOD w/ Coach Whit
Um…is there some CF event going on that I don't know about? Are they handing out free puppies down the street? With free beer? 4 people in the 5:30 class!
125 Hang Snatch, though if we're getting technical I am not certain I caught it below parallel at the bottom.
6:15 on the run. 7:30 on the row. I really didn't want to do that row.
Snatch+Hang Snatch
245(1+1)x3
255x)1+1)
CJ
315x1x3
Snatch Pulls
315x2x2
335x2x2
Push Press
195x2x3
4 Rounds
10 Dips
5 Pullups
15 Hollow Rocks
Fitness snatch: 53-58-63-68-73-75-78-80-83(f)
Moved smoother than expected! I had a sore throat/cold all week and haven't worked out since Saturday so didn't come in with high expectations today, but was happy with how well it went!
Subbed double under practice for the run. I didn't want to breathe in the cold air and irritate my throat any further. I didn't have my own jump rope so these were interesting. Not that my DUs are great with my own rope.
2k row in 8:59 kept a pace between 2:15-2:22, turned it up a little bit at the beginning, middle and end.
No snatching for me with the wrist.
DL: 170x5x1, 145x5x2
Ascending DB Bench 10×3 #25 #30 #35
3RNFT
20 weighted sit ups #14WB
10each side DB Row #30
2 kipping HSPU (2 abmats, +1 KHSPU every round)
Banded Pull Ups 10×3 green+ blue
Haven't needed an extra band for a long time but then again, backed off the high
Volume pull up work when my shoulder started acting up. Not sure what was happening but my grip felt AWFUL and I couldn't get by past 5 pulls on one green so added another band. Hope to get these back as soon as possible.
Hey Sarah, nice profile! WTG on the accidental PR – haha, I like that term.
I just bumped my leg and there was pain that I thought was a bruise then I realized, that's not a bruise, that's soreness all over my quads from this week at CFSBK! My upper arms are just as sore. Checking…yeah shoulders and back too. What a week. Thank goodness tomorrow is rest day! 😀
7:30 with Jess
Snatch 60#
WOD 20 minutes, 20:22 I think? I looked at clock but now I can't remember. All I was thinking was "water!".