Snatch Balance
1-1-1-1-1
Take 5 attempts at max for the day.
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Compare to 12.31.15 and 11.29.15
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Partners alternate full rounds to complete 10 total rounds for time of:
270m Run
10 Overhead Squats 95/65
Overhead Squats come off the floor and should be done unbroken. Push the pace on the runs.
Post time, partner, and Rx to comments.
Movie Night! Fittest on Earth 2015 on February 26th from 8 to 10:30pm
CFSBK will be screening Fittest on Earth 2015, a behind-the-scenes documentary about elite CrossFitters preparing for and competing in last year’s Games.
Come to the gym and watch some of your favorite athletes from the 2015 Crossfit Games train and compete. We’re inviting other Brooklyn-based Crossfit Gyms to come hangout and watch! The event is BYOB, and you should feel free to bring your own popcorn and/or have food delivered to the gym.
Sound interesting? Here’s a full-length CrossFit HQ video on the 2014 Games. And here are a bunch of behind-the-scenes videos from last year’s Games.
Hang out with your CFSBK buds after Open Gym and get inspired to compete in the Open!
News and Notes
- The fourth LFPB Q&A Info Session, “Adjusting Nutrition to Meet Your Goals,” is tonight at 6:30pm in the second-floor Annex. Have you been following the LFPB Challenge guidelines but aren’t seeing the changes you thought you would? Are you trying to gain or lose weight, get stronger and improve your conditioning, but it just isn’t happening? In this lecture, we’ll discuss how to adjust your nutrition habits to better align with your goals.
- We’re down to one week until the annoucement of CrossFit Open Workout 16.1. You best get registered! Here’s why you should.
- Schedule change: This Saturday’s 10am Yoga for Athletes class is cancelled. Coach Whit will be out of town.
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Yesterday’s Whiteboard: Bench/Row WOD
2016 CrossFit Open Predictions from Games Athletes Fitness HQ
16 Hours in a CrossFit Box BuzzFeed Blue
The Strangely Suggestive Power of Birdsong Pacific Standard
Snatch balance. 95/110/125/145/145 I'm not confident in my shoulder but was 90% effort appox running distance 300m average round 1:45 sec No partner rested 1:45 sec between rounds finished appox 17:45 added partner rest for Total time. 45 degree nice
Snatch Balance –
95×2, 135×1,(f), 155, 175, 175, 185
This was all over the place. Lost the second rep at 135 for no good reason. Did one of the reps at 175 as a push press and an OHS. I'm pretty sore from crush week/earlier this week, so that may be it, but not a good lifting day.
Partner WOD with Michael – 16:45. OHS weren't bad. Was a little tight so getting down wasn't easy. Tried to push it a bit on the runs.
6am with DO and Jess
Snatch Balance: 95×2, 135×1, 155, 175, 185 (push press + OHS)
This was a bit messy today. My lockout was sloppy in the beginning but got better towards the end. The 185 wasn't a really snatch balance, and then I tried it again and failed.
WOD: Partnered with DanL at 16:45. This wasn't that bad. OHS felt bouncy after the heavy SB's, but the run was pretty cold. Bring a hat and long sleeve shirt if you can.
6am
Partnered with Steve for the day.
Snatch Balance felt great today. Quick and snappy and caught it low. Failed at 155# for no good reason and then hit 165# and 175#. I would have liked to give 185# a try but ran out of time.
Partner WOD in 19:49. Pushed the run and went unbroken on the squats. The last rep in the last two sets took some real focus.
Great vibe in the gym this morning.
Aw man, sad to miss snatch balances and this wod! I need to work on my OHS.
Second 6am class in a row for me while out of town.
Our workout was
3 front squats for 10 rounds every 2 min. @80%. Did 105. Really focused on form.
Wod:
10-20-30-40-50-40-30-20-10 double unders ( I did 5-10-15.. Single/DUs all unbroken!!!)
2-4-6-8-10-8-6-4-2 front squats @75#
Fun workout! I used a hot pink RX rope- it was incredible. The handles felt great and the rope was not as thick as the plastic ones and not as thin as most speed ropes. I'm buying it right now! Bye!
6am with DO and Jess
Snatch Balance: The wheels came off at the end. 155 felt great, first attempt at 165 was good just lost it forward. Second attempt was a push press and then me giving up on it.
95
115
135
145
155
165F (x2)
Partner WOD in 18:31 with BK. Unbroken on the squats, pushed the run as much as I could, which got harder and harder with each round. Definitely prefer running first versus the Cluster workout from over the weekend with the run happening after the lift.
Some Accessory work in 608 after class. Took about 15min:
L-sit Muscle Ups 3×3
Ring dips 2×12
Toes to Bar 2×10
Strict toes to bar x5
GHD Situps 2×10
Also, 2 comments on the benchpress/row workout I did last night at 7:30:
1 – Please never again partner me with Brad L and Michael C for a rowing workout. Their times are disgusting.
2 – Looking back at my journal. It seems my 2nd 250m at 44.1 is a PR, which makes me feel very different about the effort I put in last night.
6am with DO and Jess
Great QOD, perhaps the best since I have been here
Snatch Balance
115-125-135×2-145-155F
Snatch balance is often my nemesis but got some good pointers from Matty and it all started clicking. Narrowing my feet to get more pop and narrowing my grip made a huge difference. 145 felt weightless and had 155 but it got behind me a little so bailed it. Nice being able to find bottom easily in a snatch like movement for once.
WOD with Matty in 19:49 Rx. OHS all unbroken and first 4 rounds I had mostly all good depth. 5th round was unbroken but the OHS were questionable. Had trouble staying braced and took a walking tour of 597 while holding a bar overhead.
So stoked for the movie!!! Tell your friends!!
8:00am Group Class
Snatch Balance
115×2
135×2
155×1
175×1
185×1
195×1
205 Miss
Pissed about the miss at 205. I just let it trail forward slightly and missed it. We had hit the 15:00 mark by then so had to move on but I think I could have gotten it if I had one more chance. Alas!
Metcon with CF Newbie Baila!
21:47 as Rx'd
I did it at 95 and was able to go unbroken. This workout I knew the OHS would be the easy part but I cant seem to make myself run any faster. I'm so glad there won't be any running in the Open!!! Andrew kept catching up to me on the runs so my motivation was to try and stay ahead of him as best I could and hopefully catch up on the OHS if he passed me. Fun workout with a fun crew.
Post class I did some weighted bear crawls:
https://www.flickr.com/photos/cfsbk/25082719486/in/dateposted-public/
Then I finished with some kettlebell juggling
now I'm very hungry.
Snatch Balance: 85, 95, 100, 105, 110, 115F
110 is a definite PR for snatch balance. Fox told us that usually snatch balance is a little heavier than your best snatch, so that gave me something to aim for (108 is my best snatch). I feel like 115 is not far off.
WOD: Partnered with Jack for 21:02. Overhead squats felt really good today (definitely agree with Michael A that coming from the heavy snatch balance helped). All unbroken.
Deadlift after: Worked up to 325×2. The second was ugly as sin – back totally lost. I think I have hit my wall for reps- time to back off a bit.
7am with DO and Jess
Snatch Balance: 85 / 95 / 100 / 105F / 105F
Just got soft in the arms on the first fail, and the bar fell forward on the way back up on the second attempt. Meh. This movement felt better than normal today.
WOD with Pete and Matt @ 85# in 21:44
I wanted to try 95#, but was concerned I wouldn't have been able to go unbroken so just went lighter. 85# was all unbroken less 1 no-rep where the bar dipped cause of a weak wrist. 95# next time around for sure. Though chilly, running in the sunshine was nice.
8 am w/ Fox
85, 95, 100, 105, 110 (too shallow), 110 (better)
My snatch PR is 97, so I felt good about this.
WOD @ 65# w/ Kayleigh
21:02
All squats unbroken, though I got called out for depth a few times.
Kayleigh's squats were so much faster and prettier than mine! Something to aspire to.
Fun morning.
6am w/ David and Jessica.
Snatch balance: 95×3, 115×3, 135×2, 145 (f), 155, 165 (PR), 175 (f). Focused on my footwork which significantly improved this accessory lift. 175 is there, just need to commit.
Metcon: 18:31 Rx partnered with the other Brad. All OHS unbroken and felt quick. Runs really slowed down at the end, but glad to be running again.
Will 16.2 be offered on Sunday 3/6 to allow for those participating in Iron Maidens to do it, or do we just need to come to Open Gym that night?
(and yes, I signed up for the Open…I am going to ask my judges to make sure I don't do anything stupid, since I haven't cleaned in almost a YEAR)
Snatch balance:
33×5, 63×3, 73, 83, 93, 98, 103, 108
These all felt good! Think I can go up in weight!
WOD Rx'd with Kate in 20:38
Felt nice to run in the sun even though it was cold. All OHS unbroken, but had to pause to maintain stability. Kate was really fast on the run and the OHS.
4:30 with the Whit!
Snatch balance was feeling good today.
95×2
135×3
155×2
175
185
195
205
215F
215PR
The second 215 felt great. I pushed it much better off my shoulders and locked out as quick as I could. Bar path was very vertical as per Whit also.
Did the WOD with a 1:1 Work:Rest ratio since there was an uneven number of peoples in class. Finished in 16:00 flat.
Pushed hard on the runs and kept them to 1:00 to 1:10 and then went right to the OHS which were unbroken. Any sort of squat off the ground like FS or OHS I try like hell to never break up the sets.
Each round took between 1:30 and 1:45, then rested the same amount between each
Bench Press
45 x 5, 95 x 5, 105 x 3, 115 x 2, 125 x 1, 130 x 1, 145 x 2 x 2
That, there is my old 1RM and 2lb below bodyweight- so goal #1 for 2016 unlocked, right?! Pretty much!!
Deadlift (1@9RPE, 3@9RPE, 3@BO)
135 x 5, 185 x 5, 225 x 3, 265 x 2, 285 x 1, 305 x 1, 320 x 1(9.5), 290 x 3, 255 x 3.
Strict pull-ups- 4-4-4-4-4
6:30 pm with Whit and Noah and two of my least favorite and worst movements. Almost skipped today because of this but then remembered, yup, that's what this stuff is all about- not avoiding the things you suck at.
Snatch Balance.
Worked up to 83 which didn't go so well so backed off and did some doubles at 73 and 63. I guess I need to do these more often.
WOD with Jack in 22:13 or something like that. We did the women's Rx and I rowed because OHS won't happen for me without lifters.
Overhead squats were hard, especially the first one in each round, but unbroken. Actually the power snatches felt good today, haha! Did my best to push on the rows. Kept my pace between 1:40 and 1:55 mostly.
NOBODY came for 10am class, so Jess Fox and I did today's workout on our own- coacho-a-coacho.
Worked up to 165 on the Snatch Balance, far off my lifetime PR of 215, but certainly the most weight I've had dynamically overhead in a while. Felt a bit wonky but good.
WOD was in 18:59. Surprisingly/unsurprisingly the run was the hard part- I'm normally a pretty solid runner, but I'm in pretty meh shape right now in that regard. OHS felt fine, got faster as the workout went on. This is a fun one that plays to my strenfs.
135 on the snatch balance. Honestly, this was mental. Felt like a ton to ask of my shoulders and I'm damn scared of another injury. So, kept it mellow at 135 for a few rounds.
17:10 w Mark on the Wod. Run got hard on round 5. Thanks to Whit for trying to get my feet in a better squat position. Promise to try and work on that.
i loved class tonight!! got some break tips from coach kharpz that got me to land one snatch balance that felt so so good. perhaps there are more like it come in my future.
partnered with babara for the wod. it was great because it felt challenging and hard but i could DO it (albeit with a scaled weight) and it felt like it was just, you know, pushing myself, so i did! particularly because i somehow ended up racing andre for five rounds. that dude is FAST, you guys.
was hard to maintain balance for reps six through ten of each round. but all were unbroken and i am a happy camper.
* break = great
** and i meant, pushing myself, as in, versus the wods where you need all that SKILL and what not.
short afternoon session. have been feeling a bit … I don't even think sluggish/lazy is the word. just kind of relaxed and wanting to enjoy a bit more of my day doing things other than crossfit. so that resulted in a small pocket of time to do:
-10 min banded hip distractions in all planes
-bb drillz and warm up for…
Conditioning:
21-15-9
C&J (110/80#)
OHS (110/80#)
CTB Pull-Ups
Scaled this to 15-9-6 reps. Honestly, it just felt like enough today and I knew the extra volume would add a lot more time b/c of the CTB.
Time: 10:03
C&J: 5-5-4… then last rep slightly wider grip into first set of OHS, 5-4, 6
OHS: 9-6, unbroken on 9 and 6
CTB: sets of 3 the entire time, regular kip
This was mostly about gas for me, and then keeping it together on CTB. Happy I stuck with threes, but would like to be taking less time in between sets. And I should really be able to do that first set of clean and jerk in two chunks, but I just spike my heart rate so badly.
Did 3×5 butterfly pull-ups afterward
As Noah mentioned, nobody showed up for my 10am class so we decided to do the class programming together.
Snatch balance:
-worked up to 133 as my top set. No fails.
Partner wod with Noah:
18:59 rx'd.
2hr break then Crash b's:
2x5000m/5min rest between
1) 22:40 2:16 avg 21s/m
2) 23:05 2:18avg 21s/m
-didn't want to do the second one at all but glad I got through it.