Every 90 Seconds for 12 Minutes (8 total sets):
Fitness: 3 Snatches (bail and reset each rep)
Performance: 2 Touch-and-Go Power Snatch + Hang (full) Snatch
Start at 60% and add weight as appropriate.
Post loads to comments.
Exposure 1/8
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“Helen”
3 Rounds For Time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups
The kettlebell swings are Rx’d as overhead on this benchmark WOD. Scale weight and/or ROM on the kettlebell as necessary. Full volume on the pull-ups is meant to be kipping. Bands or ring rows are the subs for the pull-ups. This is a leaderboard WOD at CFSBK (and one of our favorites) so if you’re looking to get your name up there then pay extra attention to keeping your reps legit!
Post time and Rx to comments.
Compare to 5.31.2015.
Coach Nick raced in the three-mile Head of the Charles Regatta in Boston yesterday and they took second place in the men’s master eights, 40+ age group. There were beat by a team stacked with three 2012 Olympians, and they only lost by 5 seconds. Get the numbers here! The “head” format is different from the standard rowing race: competitors start 30 seconds apart, single file. Last year, Coach Nick’s team won and set the course record.
Fight Gone Bad 2015!
We’d like to thank everyone who volunteered their time and talents yesterday to make Fight Gone Bad 2015 such a smooth event. The amazing Rickke M. and Stella Z. handled all the scoring including gathering scorecards and tallying results. Asta F. and Thomas H. took pictures for the gym, which will be uploaded over the next few days. Thanks to the Coach Fox for being such a great MC. And BIG thanks to Coach Jess Fox for organizing so many logistics and things on the back-end. And huge thanks to our wonderful Front Desk staff that was the glue keeping the whole event together.
And: a huge thanks to Coach David for donating lots of prizes on behalf of the gym, and for staying late on Friday night to set up the gym perfectly.
As always, the event is the sum of its parts. We loved having so many people in house and were excited to hit our fundraising goal. The biggest thank you goes to everyone who raised funds, cheered teammates on, and gave it their all yesterday.
All final scores and fundraising tallies will be posted tomorrow and everyone can pick up their score cards at the Front Desk.
Additional Thank You to Our Sponsors
We’re able to give out some awesome prizes to our event leaders today due to the generosity of the following sponsors:
Fleishers
Reebok Spartan Race
Afro Brutality
Brooklyn Boulders
Ho’Brah Tacos
Sheep Station
PurePharma
Caffeine and Kilos
West Bank Cafe
Ideya
Bayou Brooklyn
Clean, Snatch, Soap
Grand Army Bar
Olympia Wine Bar
Herondale Farms
Big City Fish
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Sub 7-minute “Helen”
How’d it go yesterday, FGBers?
Also thanks to Stella who helped throughout much of the morning at the scoring table!!!
AG:
Skill:Pistols
Strength: Dips
WOD:
For TIme:
50 Squats
25 Pushups
50 steps Walking Lunge
25 Knees to elbows
5 Handstand pushups
25 Knees to elbows
50 steps Walking Lunge
25 Pushups
50 Squats
10am class with Fox
Worked up to 165 on perf snatch
Failed the hang snatch on 155 twice after making it once so I think I was joking st rushing it.
10:28 on Helen.
All unbroken except the last round of KB swings. I should have pushed through it but good all in all
10am with Fox
Stayed light on the perf snatch complex. Started at 105# and ended at 125#. Focused on speed and staying tight at the bottom. I tend to soften up down there before I stand it up.
Helen Rx'd in 10:48. Everything unbroken. Slower than my all time best but I was about 10 lbs lighter then. Awesome watching Lady Fox across from me moving the KB faster than anyone should.
FGB Recap
Hit a new PR of 281 reps. Many thanks to Michael A. for the great judging/coaching. I think I pushed too hard on the row and not enough on the SDLHPs. This was my third time doing this and it was the best yet since my wife and kids were all participants. By the way, if you missed Kids Gone Bad you missed cfsbk at its best. I have no idea how David, Janelle and Jess pulled that off. It was the highlight of my day.
Fitness Snatch 53-58-63-63-63-63-68-73 (a little over 80%).
Fox noticed I was putting weight on my toes and not on my heels. Felt much stronger when I corrected it. I also focused on keeping tension at the bottom of the snatch.
WOD Rx'd in 12:44
Runs: Slow. Need to run more and push harder.
KB swings: Unbroken
Pullups: First set unbroken, second set 6-3-2-1 (had no grip strength!), then 4-4-4 since I knew I needed rest in between.
Hoping to make it to AG later for at least the skill and strength portion but my apartment is feeling pretty warm and cozy right now!
Great 11am with KHarpz and Noah. Good coaching on my donkey kick as the weight goes overhead. Haven't snatched in a while so did 2 rounds e @ 85, 90, 95, 100. A few squirrelly reps but basically these went really well. This is so, so much easier for me than clean & jerk.
Helen "RX-ish" in 12:23. Only "ish" because I started to lose my pullups and I don't think my chin cleared the bar on several reps in round 3. Still, I feel pretty good about this. I came in expecting to have to take more rest but didn't dog the runs and kept all the KB swings unbroken. Forearms are feeling swole.
FGB – 276 reps. Very happy with my result. Was my first FGB and didn't really have much of a strategy besides not dying. Next time I'll push harder on the push press. Very fun and well organized day at cfsbk!
9am with the Foxes.
Snatch. Started off at 95 and worked up to 100 after a few rounds. Might have been a bit aggressive, got a little tired and sloppy at the end.
Helen 11:14 Rx. First time doing Helen. KB swings all unbroken but couldn't stay on the bar for pull-ups. Still need to work more on those.
Great time yesterday participating in my 4th FGB at SBK. Always a fun day and great to drop back in and see some old faces and coaches. My first FGB I had to do scaled, but each year since has been an improvement. Yesterday was a PR of 250 Reps! Not bad for a guy in his mid 40s. Maybe one year we might even see a Masters Division 🙂 Thanks to my judge, Rachel, for keeping me focused and on track. Also, to second Matt, it was fantastic to see the kids hit that WOD. Thanks to David, Janelle, and Jess for letting Sophia and Victoria participate.
Fight Gone Bad at CFSBK is a day I look forward to every year. Great fun, great cause, and what a great job by DO, Jess and the volunteers.
It just gets better and better.
FGB was amazing! So organized, fun, supportive, inspiring- great job to everyone involved!!!
Snatch: stayed at 47# to dial in on technique. I finally "get it". I know I can make it past 63# this cycle.
Helen: someday I'll be sub-10 minutes. Alas, it was definitely not today. Runs ranged from 1:25-1:50, kettlebells all unbroken… however my pullups were highly disappointing, especially after all the volume work I've been doing at AG. Mostly sets of 2 (ugh!) until the end when I was overly-negative, and basically gave up: did singles with lots of rest when I knew I wasn't going to meet my goal. Now, I'm mostly disappointed with my poor attitude. I was lucky to be at the gym… Plus it's only exercise. : X
Didnt want to bring my negativity along with me to AG, so I went home. Tomorrow's a new day and I'll be back to normal.
FGB, one of my favorite days of the year at CFSBK. This is my third time around, scoring 291 and beating my previous score by 14 reps. I had a bit of a cold, so I was thrilled to beat my score from last year. Hoping to break 300 next time around.
Snatch: Learned for C&J earlier in the week not to go up too quickly because the performance complex is all about grip (for me at least). 63×1, 68×1, 73×2, 78×2, 83×2.
First attempt at doing Helen Rx. I was considering scaling the pull-ups initially, but I figured I might as well get a baseline score for myself to work off. Runs were fine and KB swings unbroken. Pull-ups started with a set of 4 (never did that before), then lots of doubles, the last round in singles. No rep-ed myself twice, and probably should of a third time. When I started my last set of pull-ups everyone else was done and coached me the rest of the way through. Hand ripped with 5 left to go, but at that point I had to get it done. Finished at 16:11. Can only get better from here. Thanks for all the motivation from Noah, Katie, and the 11 AM class!
Allie: You did it Rx. I'm jealous. So pat yourself on the back!
10 AM class: followed DO's suggestion of baby steps back to Oly lifting-land by doing snatch-width grip BTN push press instead of actually snatching. This was a good idea. I wasn't sure at first whether I would do that or just do very light snatches, but in the warmup I felt uncomfortable just overhead squatting the 15# bar. 🙁
BTN push press on the other hand felt fine, though I still kept the every-90-seconds work very light at 43#.
Helen in 11:40 with 6 strict chins/round. I am a slow-as-f*ck runner but a reasonably fast kettlebell swinger, so there's that.
AG:
Worked on banded pistols. Need to work on mobility. They were much easier when I put a plate under my heel. Quad and hips cramped up a lot on these.
Dips: Did three red-banded ring dips every minute for the EMOM.
WOD: Wasn't going to do it, but Noah convinced that it wasn't bad and he was right. I didn't look at my final time bc I took so long doing the HSPUs. Did them kipping with 2 ab mats. First set unbroken, second set did 4 unbroken, then 5 attempts at the last rep, third set did 3 singles, then lots of fails. Did 2 more that would have been no reps because my legs came off the wall, but I counted them because I had so many attempts at that point and was shot.
Fun class. Glad I went. Need to keep working this in. Didn't realize how much it has helped my body weight movements until today when I had to pause a few times on the squats and lunges.
Allie, you did awesome and will do better next time when you don't do Helen the day after FGB!
My first Sunday AG was time well spent.. I happened to avoid Helen today partly because of FGB fatigue and I did it two weeks ago with Whit. Finished somewhere in high 14's.
Really enjoyed the banded pistol work. Once on the box, I noticed such a difference from R to L, WAY harder to complete the movement on R side, L moved smoothly and I even managed to hold my foot which helped secure the movement in free standing. Onto assisted ring dips EMOM, used the thin red band, was able to complete 3 per round, maintaining adequate depth, along with continued scapular retraction.
Had fun with the WOD, did 20 push ups instead of 25, legs were really burning during the walking lunges. Have to push myself to work on HSPU but instead had my feet on the box to simulate the tripod position. These were hard, have to push myself here.
Fun times with Kelly and Kate also!! Allie we missed you, but you deserve some rest after FGB and 1pm class today. Stay positive girl, like you said, tomorrow is a new day 🙂
Looking forward to Press tomorrow and YOGA Tuesday. Love me some yoga flow when the chilly fall weather comes rollin' in.
CJ
250(2+1)
270(2+1)x2
290x1x2
308x1x3
Bench
308×5
297x5x2
10 Rds
Row :30 (min of 150 m per)
Rest 1 min(5 push-ups during "rest")
Snatch: 135, 135, 155, 155, 185, 185, 185, 205
Helen: 9:54 (it's a little colder and tougher to run than in San Diego, still a fun workout!)
Fight Gone Bad was a great time this weekend! Thanks everyone who helped organize, work and judge!