Every 90 seconds for 12 Minutes (8 working sets):
Performance: 3 Touch-and-Go Power Clean + Jerk
Fitness: 2 Clean and Jerks (bail and reset each rep)
Start at 60% and add weight as appropriate. Work up to a max on the complex for the day.
Exposure 2/8
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For Time:
30 Russian Kettlebell Swings 72/53
400m Run
20 Russian Kettlebell Swings
400m Run
10 Russian Kettlebell Swings
400m Run
The kettlebell weight should be light enough for you to perform the reps in 1-2 sets.
Post time and Rx to comments.
Front Desk Champ Mirko B. beasting out at FGB! | One of our favorite photographers, Asta F., came back to visit and shoot for us on Saturday. Her shots are up in our Flickr account!
- SCHEDULE UPDATES: AntiGravity is CANCELLED on Sunday, October 25.
Go Fishing at CFSBK, and Get Fresh Wild Fish until December!
Thought it was too late to sign up for our amazing fish CSA with BigCityFish? It’s not!
The season lasts through December 12, and you can still get in on their tremendous program of wild-caught, fresh (never frozen) local fish. Think yellowfin tuna, mahi-mahi, sea bass, flounder and much more! Shares are available in one- or two-pound increments.
The minimum commitment is only four weeks, they will take the Thanksgiving Saturday off, and you can pause your account easily online any time. Deliveries are Saturdays from 10-12 at the gym. Plus, at $17/lb, the CSA is an unbeatable value.
Sign up now! Questions/concerns, email Michele at mignyc [at] gmail.com.
Plans on Saturday Night? Come Dance, Drink, and Party at the Gym!
When: Saturday night, 8pm to midnight
Where: Your favorite gym on earth!
What: A fundraising dance party with lots of great raffle prizes, food, and drinks!
Attire: Gym chic
Cost: $35, TICKETS ON SALE NOW!
Featuring DJ Idlemind “The Appropriate Agent” + chances to win fabulous raffle prizes including exclusive Yankees box suite tickets, courtside Nets tickets, a signed jersey from Mariano Rivera, theatre tickets and more!
Wine provided by Heights Chateau. Light bites provided by JOYA Thai and Concord Market.
All proceeds will benefit BROOKLYN NOW’s 2016 grantmaking program supporting emerging nonprofit leaders.
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I Flipped My “Pyscho Switch”: The surprising rage and fury I felt in the cage with mixed martial arts champions Salon
Terry Gross and the Art of Opening Up The New York Times
C&J – 135, 145, 155, 165, 175, 185, 195, 195 All felt pretty solid, the jerk's especially
I'm liking the C&J work we've done the last 2 weeks.
Metcon – 7:17 Rx'd.
Clean & Jerk EMOM
Started at 135# and worked up to 165#. The third clean got pretty grippy.
WOD Rx'd in 8:23 or 8:32 I cant recall.
Swings all unbroken. Tried to actively pull the bell down on the last set which sped things up but got grippy. Not sure I could have done that for the previous sets. I want to start working on that more.
6am w/ J^2
Fitness C&J (kg) – 60, 65, 70, 70, 70, 70, 70, 70. Taking advantage of the paced volume to work on form w/ just enough weight for resistance. Felt like my weight was not mid-foot in the catch, a little forward.
Metcon: 7:56 Rx.
Great session this morning. Spent the first 20 minutes moving around on the mat, getting all angles of my hips. Lunges and twists in all directions, uni and bi lateral, adductors, ext rotators, tfl/glute med, flowed through it… Felt great.
Crossover Symmetry
BB Drillz
CLEAN & JERK: kilos
35: 3 position clean + 3 jerks
45: 3 pos clean + 2 jerks
50
55
58
60
63
63
50: power clean + push jerk + 2 split jerk (x2)
-SKWATZ iz hard now!!! :-/ legs are weak! Was doing all these same weights as power cleans for the last 4-6 weeks, and doing full cleans is so much harder at this point. The second one at 63kg probably took a full 3-4 seconds to stand it up eeeeek.
-Jerks felt reasonably sharp, footwork good.
SQUAT – low bar. trying it out because I just need to get weight on the bar and this historically bothers my hips less. Felt good today so I'm gonna run with it for now.
45×5, 95×3
125x5x3
-felt heavy. but happy to be under the bar.
WOD: "Not-Quite-Nasty Girls"
3 RFT
5 Muscle Ups
7 Hang Power Cleans 95#
20 air squat
10:28
FUN! No misses on MU! Started WOD with 2 consecutive, then all singles. Getting higher on most reps! Meant to start on the squats, but got so excited to do MU, I ended up doing it in this order.
Really want to tackle Nasty Girls soon, just know I need to ramp up to that volume, including the air squats. Will look to hit this one for real in the next couple months.
Just power cleans for me this morning. My right hand is still healing from a rip in the middle of my palm, right where the bar sits when I bring it overhead. Tried a few times, but decided against it during the EMOM. Started at 88 and worked up to 118, then back to 108 and 103 for my last sets to focus on form.
WOD 8:06 Rx. Paced myself on the runs by trying to be Brad's shadow, which worked pretty well.
I'm back to working out at SBK this week after a long time away, and I'd like to do one catch-up post. My plan for the next month is to show up, do what I'm told, and get back in the habit of fitness. It's great to be back in group classes!!
Monday:
Press 38x5x3
Deadlift 115×5
WOD 7 minutes and something
Tuesday:
Pilates
Wednesday:
BSQ 85x8x3
WOD (sub HPS at 42#): 7:51
I'm far too tired to come tonight, so I'll have to make up the C&J tomorrow at OG.
8:00 Movement Prep
Crossover Symmetry
3 Rounds:
10 OHS 45lbs
10 Push-Ups
5 Pull-Ups
LB BSQ
185x5x4
"Amanda"
10:52 at 115lbs
Muscle-Ups (9) (4-2-1) (3-2)
Snatches (all singles)
The last time I attempted this workout at 135 and it completely crushed me. I had to strip weight mid workout, I messed up the rep scheme and ended up just stopping before I finished because I got so frustrated. This time I swallowed my pride and scaled to 115 which was a perfect weight. It actually felt a little light but was an appropriate stimulus for the workout. Thanks to coach KHarp for the push!
7:30 with Ro and Noah
C&J EMOM.
73,78,83,83,88,88,93,98 (87% of 1RM).
WOD RXd in 7:44
Went down for some AR tonight, but found out it was at 7:30 and not 6:30. Since I couldn't do 7:30, I decided to do some self-AR. I ended up watching 2 classes push thru today's metcon, some Strength Cycle, and chatting with several familiar class folk and coaches.
My current life as an injured solitary OG monk kinda sucks!
C&J: 63,73, 83, 88, 88, 93, 93, 93 Amanda Mc. Posted a video on Instagram where she said something about a "smooth dip". Thinking about that, paired with cues from Noah to get under the bar, gave me a few really solid reps! Felt good.
wod rx'd in 7:39. Felt good about it after messing up Helen on Sunday. And using the green kettlebell made me feel like a real crossfitter.
Cash out: fun AR class and now a honeycrisp from whole foods 😉
Had some fun with the C&J, don't think I've done this lift in a month or so… eek! I 90 seconds came quick! Was slightly winded by the end. Started progression at 63, 73, 73, 83, 83, 83, 93, 93. Good point from Noah to be PATIENT from the bottom, really wanted to rip that bar off the floor (which I could at a light weight), but going slow served me well once the bar inched up towards 83. Jerks felt decent, realized I wasn't staying vertical in the dip before drive, once I honed in on this, it felt like a completely differently lift, and I could get under the bar. Good stuff!
WOD in 9:20something. Swings all unbroken, last run fell like my legs were moving through sand. Still feel a bit beat up from FGB and pushed myself through LBBS yesterday.
@Allie B, you murdered that metcon!
Nice work Allie!!
Great class with Coach Whit today
3 Power C&Js touch and go
8 rounds every 1:30
68#, 78, 88, 93, 98, 103, 103, 103
Missed 3rd push jerk on first set of 103#
I liked having the chance to practice cycling and going right into the push jerk from the power clean catch position
Workout w 24kg KB in 8:36? (Wrote it on the board but forgot)
Runs felt hard, but I did my best to push it.