Fitness: Hang (Knee) Clean 1RM
Performance: Hip Clean 1RM
Establish a new 1 Rep Max. Performance: watch this video to familiarize yourself with the hip clean.
Post loads to comments.
e8/8
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Deadlift
Fitness: 3RM
Establish a new 3 Rep Max.
Performance: 1RM
Establish a new 1 Rep Max.
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e8/8
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Tabata Row (for Meters)
Rest four minutes.
Tabata Box Jumps
Post total meters and reps to comments.
Mike B. taking a big breath before his snatch last weekend at the Mock Oly meet
News and Notes
- CRUSH WEEK STARTS TOMORROW. Get psyched, and get Zen.
- Kids Club is canceled today, and will resume next week. Email Janelle [at] CrossFitSouthBrooklyn.com with any questions.
- Happy birthday, Janelle B., Doug M., and Jenna J.!
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Head Over Heels: An Oscar-Nominated Short About the Struggles of an Upside-Down Relationship
This is my first time following an all Crossfit Cycle. I started this cycle late and I'm currently on WOD 3-1-15. My gym does not have any CF Certified trainers so I rely solely on my own research, which includes the articles written by CFSBK coaches. I discovered CFSBK from reading an article posted by a trainer friend from Delaware. I am determined to finish this current cycle even though I am 3 weeks behind what everyone else is doing here. It is inspiring to read the accomplishments of the coaches and members, its what keeps me engaged even though im almost 200 miles away in Baltimore MD.
8am with Foxes
Cleans at #115
Stayed conservative since I did a ton of cleans yesterday. Focused on my pull today after realizing how poor it was yesterday during 15.4. Worked to get a better pull and jump. Tried to correct my "donkey kick" jump. That'll take time. Overall, I felt good about improving my pull.
Deadlift at #255 (PR)
Paired up with Kristie and neither of us could do math. We thought we were pulling 205 and we were really pulling a lot more. Thanks to Fox we were able to figure out what was going on. My lift at 245 looked good, the 255 pull felt softer and was a lot tougher. Glad to have worked up to this weight though. My previous heavy weight was 185 so, glad we got the weights mixed up and I could test myself.
WOD
843M on the erg
61 on 20" box
Todd: That's amazing! Really cool to hear that you're following SBK programming. You should come do a drop-in sometime.
Christian HA! Isn't it fun when the math works out so that you lifted more than you thought you did?
Worked up to 93 on the clean and 185×3 on the deadlift. Both felt good. I think next cycle I'll do fitness programming for the lifts and hopefully by the end of the cycle I can be back to pre-injury numbers or close to it.
780m on the row and 64 box jumps (exactly 8/round). This was my first time jumping on the box since I hurt my hip, so I'm glad that this also felt good.
9am with the Foxes. I worked up to 135 on the hang cleans. My second rep at 135 felt good, then I failed 2 reps at 155 for no good reason. I just wasn't getting under the weight. Much work to be done with my cleans.
Then I worked on a 1rm deadlift. I pulled 185×3; 225×3; 275×1; 300×1(PR); 315(f); 315(PR!). I'm very happy with how far I've come with the deadlift this cycle. Actually, I'm thrilled with how everything has gone this cycle; just this week, I PR'd my bench press, back squat, snatch, clean, and deadlift. Throw in my first handstand push-ups and it's a pretty damn good week.
I finished up with 57 box jumps (24") and 815m rowed in the tabatas.
Crush week ahoy!
9am with the Foxes.
Surprisingly not that sore after 15.5 yesterday.
Clean:
Hit 286# which is a PR for any clean i have done. I feel a lot more comfortable not coming from the ground. Less to mess up.
Dead lift:
PR'd at 464#
WOD:
box jumps @ 24 inches= 59 reps
Then
Row=925 meters
Todd W- that's awesome! Come visit!!
Happy birthday Jenna, Janelle and Doug!
10am with Fox and DO.
Cleans- worked up to 133# which matches my power clean PR but is a PR for a full squat dean from the hang position. Fox noticed I was clinging on to my hookgrip throughout and when I stopped doing that it really felt better, so I must remember to release that. 138# was heavy and I couldn't do it today. My collarbone is bruised from 15.4.
Deadlift
135 x5
185 x4
215 x3
230 x 5
Not in the headspace nor do I feel the need to test 3RMs or 1RMs right now. This was only my second time deadlifting since Iron Maidens and it felt good, so yay!
WOD
Tabata row.
829 meters
1 minute rest.
Tabata box jumps.
65 to 20" box.
Fun times.
Fitness hang clean. 83-93-103-113-118 (f)-118-123 (f). PR match. I'll take it. My lats and traps are sore from two days of attempting kipping HSPU.
Deadlift 3 reps @223# Didn't realize it was from a dead stop, so did touch-n-go. 3 rep PR match. Kept my DL conservative this cycle so was happy to match my last 3 rep max PR. Felt easier than expected.
Tabata box jumps- 64 reps
Tabata row- 738m (I think)
Had every intention of taking 11am class, but I was so sore that I decided to give myself a full hour to mobilize and warm up. Last wk I made the mistake of rushing in and feeling crappy. My triceps are DEAD from 15.4.
Mobility Fun:
Foam roll: Tspine, lats, triceps, quads/itb
Orb: adductors. yowza.
gemini: tibialis ant
Banded distraction: hip flexor, ankle
Lunges, hip openers, a few yoga vinyasas.
HIP CLEAN with JB:
63#x1x3, then we switched to KILOs, which I haven't done before but it's about time…
35KGx1x2
45, 50, 55, 60, 65F
60kg = 132# which is about 90% of my 1RM clean; it felt really sharp/fast/crisp.
65 was an EPIC fail. Pull felt good but I guess my elbows just didn't come around fast enough? The bar crashed onto my chest and left bicep/elbow as I crumpled down to the floor. Most spectacular (and scariest) fail I've had to date. I actually think I have this weight, I just got real weird on that rep!
DL: worked up to a heavy 3, not looking to push the weight today
135×5, 165×3, 185×2, 205×1 (hook grip) -lumbar a little flexed here. tired.
215×3 (Belt, switch grip). #3 was a bit soft.
Tabata Row: 669m
Best: 86m
Worst: 80m
BJ: 93 reps (20")
Best: 13
Worst: 10
This is 7 reps more than last time I did this, about 2 months ago.
Cool down… walk around bothering people and Voodoo L elbow, L shoulder.
Agree–Todd, come visit!
I hurt myself when I dropped in at a gym in DC–> that's what you get when you leave the wonderful guidance and coaching of SBK. I think I honestly have just been overdoing it since doing both crossfit 5X/week AND running since the weather got nice. I just love running outside!! My IT band is in really bad shape and my knee really hurts when I walk or bend it.
So, I came today… did power cleans which were hard. Did deadlift which was fine and got a new 3RM at 145#… but then skipped the workout to mobilize. I am NOT a quitter so I felt really terrible for giving up…but I think sometimes you gotta just listen to the body. Boo. Gunna do Monday's workout on Tuesday and REST tomorrow!
Todd W
Get on the Acela now. Crush week starts tomorrow!
OG:
Snatch:
63, 73, 83, 93, 103, 113, 120(PR!!), 125(f), 125(f)
Haven't tested out snatch from the floor in a very long time. I was feeling really good today so I decided it felt like a good time to go for it! Had no misses up until 125, I've been doing a better job of keeping my shoulders behind the bar during the pull so I don't land forward. First fail at 125 I pulled pretty high, didn't commit because I was afraid. The second time I got under and landed too far forward,… my shoulder was not happy at all. After mobilizing for a minute I was completely fine. Wish I knew how to prevent this in the future, there's just no predicting when my shoulder is gonna be cranky. But for now I'll take the PR!
Then:
Run 1 mile
Row2000
Think this took 17:38. I was trying to fix my rowing form, which I've always known to be a bit
Sloppy, so this slowed me down quite a bit. Thanks for the tips Noah!
15.4 tonight was fun at open gym. Lots of no reps on the HSPUs which I wasn't expecting — it really feels like you're fully extended, but you really have to get your head through each time and press like hell. I like the standard though — more fair and made it a real challenge.
I knew 125# would be tough for me, so even if I had gotten all my HSPU attempts, I'm not sure I would have made it through the first round of 6 cleans. My legs gave out on my 2nd attempt in that set and i dropped it, but everyone made me try again and I struggled it up. Fun to go max effort on two movements I really enjoy. Score was 41.
Gotta say I've been doing minimal conditioning, so these Open work-outs have been kinda my cup of tea so far… pushing me on movements that I like and letting me avoid real burners. I have a feeling that's all about to end…
Also, nice work on that 120# Snatch PR Katie!
And Todd W – that's so cool:) Post your work-outs!
Happy birthday everyone!
Got off the plane and came straight to OG to hit the Open workout. I took my rest (too?) seriously this last week and haven't worked out much since my exciting squat PR. My shoulder was pain-free today and was fine while I warmed up, so I went for it.
15.4 Rx, 17 reps. I know that's not a lot, but I am SO HAPPY. I've been working on HSPU for a couple months but I've never done them in a workout, much less without an ab-mat. I came into this just wanting to get through one round. I did the first set of 3 unbroken but then everything was singles. The clean weight isn't pretty but I can get it up fine. Thanks to K HarpZ for being my judge and for quietly saying all the right things.
And @Asha from yesterday: back at you. 🙂
That's awesome, Kate! And inspiring.