Fitness: Snatch 1-1-1-1-1 at 70-85%
Hit five singles between 70 and 85%.
Performance: 2 Halted (knee) Snatch Deadlifts + 1 Paused (knee) Snatch
Work up to a heavy load on the complex.
Pause for 3 seconds at the knee on the halted snatch deadlifts before returning to the floor, then pause for 3 seconds at the knee on the paused snatch. Do not return to the floor on the paused snatch, snatch directly from the knee. Also, if you haven’t been doing so, add pressing snatch balances and snatch sots presses to your warm up drills.
Exposure 1/8
Post loads to comments.
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With a continuously running clock:
0:00: 20 Dumbbell Thrusters
2:00: 30 Russian Kettlebell Swings
4:00: 40 AbMat Sit-Ups
6:00: 20 Dumbbell Thrusters
8:00: 30 Russian Kettlebell Swings
10:00: 40 AbMat Sit-Ups
12:00: 20 Dumbbell Thrusters
14:00: Russian Kettlebell Swings
16:00: 40 AbMat Sit-Ups
Go as heavy as you think you can perform the reps unbroken. The thrusters and swings should be a struggle by the end of the sets.
Post reps and Rx to comments.
A heated discussion about which direction to run on Degraw Street, captured in Rickke M.’s rearview mirror
- Check out Active Recovery at 7:30pm tonight!
The Constance Chronicles Continue!
Did you miss it? This past month, CFSBK made some national media with our beloved 77-year-old CrossFitter, Constance Tillett. First, CFSBKer Robin C. made a video featuring her and David, which was picked up by CrossFit HQ and used as one of their rotating commercials on ESPN during the CrossFit Games.
From there, CBS This Morning saw the ad and came out to interview the two of them and do a feature on her story, which blew up the interwebs yesterday. The Constance spots and the CrossFit Games this past month were a great reminder on the spectrum of CrossFit’s scalability, as well as the universal importance of exercise for normal human function.
Join CrossFit Virtuosity to Help Out Steve’s Club NYC This Sunday, August 16!
CrossFit Virtuosity is having a fundraiser for Steve’s Club NYC this Saturday at the Chipotle on Court Street! Come in to the Chipotle at 140 Court Street in Brooklyn on Sunday, August 16th between 12pm and 6pm. Bring in this flyer, show it on your smartphone or tell the cashier you’re supporting the cause to make sure that 50% of the proceeds will be donated to Steve’s Club NYC. If you can’t join them in person and would like to contribute, check out their causevox page.
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The New Devil’s Dictionary The Verge
Ronda Rousey Open Workout Session
6am. I've missed the sweet smell of Brooklyn in the morning. Perf snatch complex: 95, 115, 135, 145, 155, 165. I've developed a habit of jumping forward on the snatch recently and it showed up today on the reps at 155 and 165. Jess said I was pulling early. On the positive side, I've been getting under the bar much quicker. Metcon with 40# DBs and 32KG KB. The first round was easy. Actually thought I went too light on the DBs. Nope. That weight was just right. Last round was a struggle, as it was meant to be.
6am w/ David and Jessica
Perf snatch complex: 75×2, 95×2, 115×1, 135(f), 135(f). Nothing was in sync today. The pause at the knee really messed with my head. Frustrating since 135 felt like a weight I could hit anytime last cycle.
Metcon w/ 35# & 32kg: First round felt easy and I was able to get thru the 2nd round unbroken. I had to break up the thrusters 15-5 and swings 15-8-7 on the 3rd round. Except for the last round of swings, all movements completed under 1 minute.
Good to see Peter, he hasn't lost it yet.
6am with Jess and David
Fitness Snatch at 95# which is right around 75%. Felt ok. Back/hip wasn't very snappy this morning which was preventing me from getting low under the bar so most of them were power snatches.
WOD: 30# DBs and 24kg KB everything unbroken in less than a minute. Was going to do 35# but saw Michael A go for them and re-thought my choice. Should have tried 35# and the orange KB but it was probably better to take it easy on my hip. Think it was the first time I didn't absolutely hate db thrusters.
6am with DO and Jess
Perf snatch complex: 95#, 135#, 145#, failed at 155# and backed it off to do 135# again. My arm is still a bit mangled from my bailed snatch last week. I had bad overall form due to 2.5 hours of sleep last night (I think).
WOD: 35# DBs, orange KB, everything unbroken and in less than 1 min. I should have done the 40# or 45# DBs but decided not to (see previous paragraph re: sleep).
Awesome to see Peter in the gym!
7AM with DO and Jess
Great to see Peter on his way out! Was going to do 40# on the WOD but his was a cautionary tale, so I did 35#, still cooked at the end. Did snatches at 105#, which was fairly light in terms of getting it up, but I'm really trying to check the ego and get my technique right, get down in to the bottom of it. My relationship with snatch is love/hate: boy it shows me my mobility issues, but when I'm really warmed up and on the other side I feel opened up in my shoulders in a way nothing else can do.
Incredible CBS This Morning piece with Constance and DO: so heartwarming, inspiring. It says everything about what a special place this is. Bravo.
Last night at 7:30pm
Performance back squats at 220x7x2
Performance front squats at 185x7x2
All sets felt great, fast, and snappy. Keeping to the lower end of the percentage here was a wise move. Definitely finished these feeling like I had a lot more reps in the tank.
Fitness WOD in something like 16 minutes. This was a hot mess for me. The power cleans were rx'd and fine. Had trouble actually connecting to the damn bar for C2Bs to start (hands kept slipping), but managed to sort it out. Ring dips were an enduring nightmare, so I scaled to 3 per round. These went very poorly for me, BUT KHarpz gave me some awesome cues towards the end on how to fix them (I kick my feet up behind me, rather than staying hollow), so I am glad I resisted the urge to bail when it got hard and pushed through.
So cool to see the Constance Chronicles expand. It proves that CFSBK is a special place. Thanks D.O!
Also a cool office/workout space – http://popupcity.net/turn-your-office-into-a-gym/
Loved seeing the superstar herself today!!!!
Noon SC with Margie
LBBS 155 5×3
Press 55 5×3 (sad trombone)
Dead lifts 215 x 4
– Squats were great today, last set I was a little more out of breath than usual
– Press was very sad today because my biceps were not having it at 65# I might still be touched up from NFL training wod during Anti Gravity? Oops!
– Dead lifts were interesting today. I need to activate my lats more so I was experimenting around with different grips. Tried double overhand hook, mixed, and switched the mixed arms up. Looks like results conclude that hook grip as long as possible??? So that was a PR for me doing 1 rep in that. Gotta get my arms in a little more narrower as well!
ALSO I used my new fangled belt today for squats and it looks like it needs breaking in. I almost puked on my last set because the hole on the belt I've used before on someone else's that was the same length, is too tight right now on mine! Cutting to the chase here, anyone who wants to use my beautiful suede Royal blue Best Belt, feel free to do so!! It needs some breaking in/lovin'!!!
Reattempting reintegration in the 5:30pm class last night, everything very light:
85x10x3 Front Squat
Conditioning: 5-something?
Did the cleans as mid-hang cleans at 73#, resetting from full extension each time, which really taxed my grip.
Did everything unbroken up until the last set of muscle-ups, in which I failed on my third muscle up. I have a habit of choking like this!
I am sore today. 🙁
Strength Cycle
Comp Squat 4 x5@8RPE
45 x 10, 95 x 5, 135 x 5, 185 x 5, 205 x 5 x 4
Focusing on fixing my squat for the next couple of weeks. Any heavier and my form would have deteriorated. No shoulder pain at this weight. Feeling good about this.
Comp Bench 4 x 5@8RPE
45 x 5, 75 x 5, 95 x 5, 105 x 5, 110 x 5 x 4
Romanian Deadlift
95 x 8, 135 x 8 x 3
This is new to me. Hook grip helped.
6am with David and Jess
It was great to have Peter back this morning!
Fitness snatch – something clicked for me in the barbell drills and I was able to drop down into a full squat much easier than before. Worked up to 73#, which is about 80%. I really liked the idea of targeting a weight that is less than 100% and focusing on form.
WOD – used 20lb dbs and 20kg KB. I could've gone heavier on both, but trying to avoid aggravating my shoulder further. Also happy to keep pace with BK on the last round of sit-ups.
Fitness snatch:
53×3
58×1
63×1
68×1
73×5 ~85%, singles, with rest in between.
78×1
83×1
I did the last two sets bc it was feeling light and I had some time left.
Jess noticed that I'm moving the bar up and over my knees and not moving them out of the way when I snatch. This caused me to lose balance at the bottom and lean forward on my toes. Mare also noticed a similar knee issue with my DLs this week. Going to pay more attention to it now that I know I'm doing it. Otherwise, all lifts felt pretty light, fast, and strong.
WOD with 25# dumbbells and 20kg KB.
Thrusters: first round unbroken but slow; second round in 2 sets; third round in three sets. Third round was tough and I barely completed it in the 2 minute time frame. I knew this weight would be a challenge when I picked it.
KB swings: unbroken; unbroken; two sets bc I didn't get a break after the thrusters and my grip was shot.
situps: The best part! All unbroken.
Took my first shower at the gym today! The shower and the locker room were spacious and super clean. Plus it was nice not to have to bring shampoo, conditioner, etc with me!
Allie- thanks for all the blog love. I know for a fact you have been going to more classes than me! Keep it up bc you are killing it! As Allie explained I did do part of the Subway Series workout last Friday, two days before the event. The deadlifts in the scaled workout were a relatively light weight for me but I was concerned about the volume of them. Ro suggested I test the workout and do the DLs in sets of various numbers to see how my heart rate was and how I was felt afterwards. This helped me come up with a plan on how to break them up during the actual event.
6:30 class
Perf Snatch complex
A few reps at 60kg, a few at 65, and one at 70 before finishing off at 60. No misses.
WOD with 40# and 72# was rough. 1st two rounds unbroken, last round broken into 12-8 and 16-14.
2 Rnds (22#, 33#)
270m run
7 BTN press
5 tall muscle snatch
Bbell drills
Snatch Complex
2 halted snatch deadlift
1 pause snatch
25kgx1
35kgx1
37kg f
35kg x1x 5 — progressively better, started to feel dialed in by the end
Work out with 20# DBs, 16kg first round then switched to 20kg bell
Fun session this morning:
HHClean + Power Clean + Clean (every :90 for 12 minutes, 8 sets)
For the record, I didn't like this complex. Putting the PC in the middle just really messed me up for the clean. whine whine whine.Built towards 75%, took some liberties with the whole "every 90 seconds" thing…
kilos: 40, 45, 49, 49, 49, 50, 52, 54
(88, 99, 108×3, 110, 114, 119)
BSQ: working off theoretical 1RM of 205 since I haven't tested it…
Every Minute, building singles: 85×1, 105×1, 125×1, 145×1, 165×1, then…
Every 2 Minutes: 175×1, 185×1, 195×1 (belted those, got a spotter for 195, which is technically a 10# HBBS PR!)
Then ME @ 80%: 165×8
ISABEL:
5:13 RX'd
First time with this lady. Did 3 touch and go to start, then decided to go right to singles so I didn't jack my heart rate up. Did the first 15 reps by 2:17, so slowed down a bit in the second half of the reps, but kept a decent pace. Grip started to fatigue. Only one miss… it was just out in front. FUN ONE!!!!