Snatch
Every Minute on the Minute for 5 Minutes:
1 Muscle Snatch
Start at about 50% and work up.
Followed immediately by…
Every Minute on the Minute for 5 Minutes:
1 Mid-Hang Snatch
Add weight to where you left off the previous EMOM and work up to about 90% of your best snatch if it’s feeling good.
Followed immediately by…
Every Minute on the Minute for 5 Minutes:
3 Snatch Pulls
Start where you left off the previous EMOM and aim to hit 100% or better if it’s feeling good.
Post loads to comments.
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In 5 Minutes:
550m Run (1 lap)
Max Overhead Squats 115/80
Score number of OHS.
Rest 5 minutes, then…
In 5 Minutes:
550m Run (1 lap)
Max Box Jumps 24/20″
Score number of Box Jumps.
Post reps and Rx to comments
Video of the Week: Nancy Hoshaw survived a heart attack at 48 and breast cancer at 60. At 73, she’s entering the CrossFit Games Open. Watch her incredible story here!
- Be sure to submit your individual scores to the CrossFit Open website by 8pm tonight. Team Captains: please submit your team score to the intramural spreadsheet by 12pm on Tuesday.
- We recently cleared out our Lost and Found and pulled some lifting shoes that hadn’t been used in while. Please take a look at the pics and claim your items before we donate them in a couple of weeks!
- The esteemed Brooklyn Daily Eagle just published an article on the Iron Maidens Raw Open. Check it out here!
The Iron Maidens of CFSBK: Shawn Campbell
The Iron Maidens Raw Open is this Saturday! Leading up to the event, we’ve been posting brief interviews with CFSBK lifters to help you get to know our team and give you a sense of what these women are doing to prepare. As you probably know, Iron Maidens competitors have been raising money to fund the Iron Maidens Stay Strong Scholarship, which will help to send 10 women from Grace Outreach to college. As of today, we’ve raised $22,790, surpassing our original $20,000 fundraising goal. We’re not finished! The more money we raise, the more women we can help. Every additional $3500 helps 1 woman pay her college tuition for 1 year. If you haven’t donated yet please consider giving just $5 to support women staying strong through college. And help us continue spreading the word about this campaign! Go here to donate to a lifter’s campaign.
What’s your athletic background, Shawn?
My athletic background goes way back: I was on the diving team in high school. I competed one meter only but loved 10 meter platform – just never got to the competitive level at that height. I’ve been with Crossfit South Brooklyn for over four great years. It’s the first time in my adult life that I’ve been athletic, other than an underutilized gym membership at the Y in 1990 and 8 weeks of tennis lessons in 1993. This past year I’ve become more focused and have devoted more time – usually 5 days a week plus AR and/or AG when I can, and I find I miss the gym and feel antsy on my rest days.
Have you competed in Iron Maidens before?
I participated in last year’s Iron Maiden event but hurt my hip two weeks before the big day. With Margie’s encouragement, I stayed in it to just Bench Press. I no-repped what would have been a PR! That pause is for realz ladies! Nevertheless, I was really glad that I was a part of the event. It was awe-inspiring to be among the strong, focused, and supportive competitors and to be cheered on by the crowd.
What are your goals for this year’s Iron Maidens?
This year’s goals are to stay healthy, lift all lifts, get no no-reps, PR everything, and help raise money for Grace Outreach. It’s especially exciting to participate the inaugural year of the Iron Maidens Stay Strong Scholarship Fund. I’m glad to be a part of this year’s partnership with Grace Outreach, a Bronx based nonprofit that works with women to further their educational goals and gain financial independence. I encourage everyone to contribute as generously as you can to the Fund! There are links right on this very blog.
Also, please come out to the gym on March 5th to holler, clap, woot and say “you got this” a lot! It’s a ton of fun!
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New Yorkers’ Seven Most Common Anxieties, Illustrated Hopes&Fears
Sam Vs. Annie: 50-Rep Isabel YouTube
6am with Whit and McDowell
EMOM's: Worked up to 155#. I wanted to go heavier but was not feeling super steady after the last few workouts. I bailed 135# once before moving up.
WOD: 31 OHS / 50 box jumps, Rx.
6am
Snatch Work
Worked up to 155# and felt that was the right place to stop. Took way longer to stand it up than it should have.
WOD Rx'd
The runs were fast. About 2 min each.
21 OHS and 48 BJs
Never have I needed a rest day more. Looking forward to lifting nothing heavy tomorrow.
Muscle Snatch: Started at 53, ended at 68
Hang Snatch:Started at 73, ended at 93
Snatch Pull:Started at 93, ended at 118.
WOD: 22 OHS / 61 box jumps
My legs are pretty unhappy with me right now after the past few days.
booty hurts so so so bad. must… keep… moving.
Yesterday @ 10AM
Thruster: 63×3, 83×3, 103×3, 113×2 (F on 3, out in front/rushed), 113×3
Partner WOD with BK and Noah: 16:24 RX+ (I used the 20# WB)
Fun times!
Today @ 8AM
-row 3 min
-mobility
-crossover symmetry
-pvc snatch/oh drills
Snatch (kilos):
35: 3 position snatch x2
40: 3 position snatch
45x1x3
50x1x5
no misses, all fine. remember to focus on keeping the bar close after extension.
hands are a little dicey. decided not to do anything else with a barbell
EMOM x10
min 1: 5 HSPU
min 2: muscle ups…ish… wanted to do 1-2 per minute, but damn things were disorganized and i just have no steam/power today. trying to practice jumping to rings without false grip, but just failed twice there. hit a few reps once i got things put together.
3 Rounds
15 slamball (20#)
:10 ring L-sit hold
blah. will feel better after a rest day.
6am
Snatch Work
Muscle snatch 75-115, from the hang 115-125, snatch pulls 125-135. Everything felt awkward and heavy today, so I didn't push it.
WOD Rx'd
First run was slow, second faster – say 3:15 and 2:15.
15 OHS and 38 box jumps
Agree with the sentiment of needing a rest day.
6am with Whit & McDowell.
EMOM:
Worked up to 55 or 60 kilos on the muscle snatch and remained there for the hang squat snatch just to hit some good reps.
Metcon: 2:30ish & 17 OHS / 2:15ish & 70 box jumps Rx.
Shawn! TFBA and my lifting partner this morning. 😀
Last day of heavy lifting before the meet, working to singles at openers for squat and bench, plus a moderately heavy deadlift single since my last deadlift session was not my finest.
Worked to 215 on the squat, a nice crisp 135 on the bench, and 225 on the deadlift. I also did a rack walk at 275 just to see how it felt. Sometimes I do rack walks and think, "I could squat this!" Hahaha not this time.
7am with WhitDowell
Snatch
Worked up to 115# and just stayed put. Everything was feeling disorganized today. Think I'm just beat up from the last few days so will get em better next time around.
Metcon
20 OHS @ 95# (10 / 5 / 5)
55 Box Jumps Rx (10 / 10 / 10 / 10 / hit the gas)
Runs were nice and easy. OHS had my wrists feeling like they were gonna snap. Box jumps better than they have been the last few times around.
6am with WhitDowell
Muscle Snatch – Started at 75 and went to 100
Hang Snatch – 100 to 115
Snatch Pulls – One at 115 then stopped
My butt and hip were not happy with me today and really let me know during those snatch pulls so I stopped after the first pull. No speed in getting under the bar in the hang snatch.
OHS – 20 at 95#. Decided against 115# since my back tightened during those pulls.
Box Jump – 45
Couldn't push either since I felt like my back would seize up if I went too hard. One more day then a nice little vacation.
OG
16.1 (Scaled: 65#, 5 Strict Pullups)
I'm not registered for the Open, but I wanted to try it scaled to see if my shoulder would hold up, and it did. Depending on what 16.2 is (which I will also attempt if I can), I'll probably try 16.1 again at at least 75# bc I don't think my legs were as taxed as they should've been.
Thanks to Matt Katz and Samir for the encouragement.
I usually lurk the blog, but once in a while, like Clarence Thomas, I pop up and say something, and in this case that something is "GO SHAWN YEAHHH"
I guess I can post what I did today too: 8 a.m. w/McDowell (sorry to be late, McDowell, my bike's in the shop). Muscle snatch to 95#; hang snatch to 110# (115F — didn't get under it right); snatch pulls to 145#.
Metcon: 16 OHS @ 100#; 43 box jumps @ 24". Both runs clocked in around 2:25.
Thanks Jeremy and Margie for another cycle of starting and gaining strength-ness. I'm startled by the improvements I've made in 2 cycles: ~100# over my previous CF total. If you want to get stronger, this is how. Looking forward to seeing Shawn and the gals get after it on Saturday.
An instructive day at OG.
Came in to press, discovered a slight twinge/tweak in left shoulder. Or rather, rediscovered it after yesterday's wall balls. On the third rep of my work set, hit my chin, and stopped lifting. My head wasn't in it. Decided to squat, and then noticed I was tired and sore as hell. Hmmm…perhaps the lunges on Saturday and the front squats from Sunday were sending messages? Stopped lifting. Today wasn't the day. Went and rowed a 5K, and got a PR at 22:38. So that was that.
Did 16.1 today alongside Jess and Noah. These last few weeks (months really) my training has been pretty negligible due to recurring back spasms and back and a staph infection so I was glad to have been able to complete the workout. A staph infection last year threw me out after one round. *Must be more careful with new tattoos!
150 reps which is 5 rounds plus through to 2 C2Bs.
Needed 9 steps for the lunges and brought my feet together on almost all of the steps. BF Burpees sucked ass. C2Bs were 4+4 until the last complete round (4+2+2). Overall work capacity was tested pretty well om this one and my current lack of it showed!
Dropped into noon group and did the lifting portion, then stuck around to do 16.1 with the Foxes.
Didn't register for the Open this year as a way of keeping my competitive spirit from writing checks my body can't cash. Have tried to not even really pay attention to people's scores- don't want to try and chase anyone if it means compromising my movement.
Got 6 RDs and 10ft of Lunges- I've been doing lots of unilateral work post-injury so the lunges were far and away the best part. My capacity and C2Bs on the other hand were not so pretty.
I loved this workout- it immediately sucked a lot but didn't really get any worse over the 20 min. Good start to the Open!
Did OG this morning with Stella who I thank for the spotting, guidance and TBFA shout out. Feeling too much distance between heavy lifting and this coming Saturday so it was helpful to squat and bench today. Zeroed in on my start for LBBS and at least have ball park for bench. Dead lift is hmmmm for now. I can't say I was too sorry to skip OHS today. I'm considering it a quasi-rest day since I didn't have to lift a bar over my head!
Great job you guys and Ashley who strength totaled today. Henry, you had a super cheering section! Thanks for your plans to cheer on Saturday.
Chas, appreciate your piping up (but, Clarence Thomas, really?). Thanks!
@Noah! That's a perfect description! "…immediately sucked a lot but didn't really get any worse…."
Hey look it's the only time I'll ever compare myself to Clarence Thomas (except maybe in terms of resting grouch face).
Since I have to come out and defend my posting honor, a staff question: can we get the scale in the far bathroom zeroed out? Or is there another one we can use? My home scale is giving up the ghost and electronic scales are no good anyway, yeah? Thanks!
Oh shit is that scale in the bathroom not accurate? I've been using it to track my weight for iron maidens.
Can we do a little BYO scale for weigh ins Saturday? kiddddding.
Don't know if it's accurate or not, but it behaves as if there's weight on it (i.e., the needle end dips and hits the frame) when it's at exactly zero pounds and nothing's on there.
Adding to Henry's shout-out: Everybody should do Starting Strength at least once. Preferably more than once. I squatted 105 and deadlifted 155 before my first strength cycle. Now I am looking to hit 245 and 300 on those lifts, respectively, on Saturday. And as many times as I've done it now, Jeremy still finds ways to coax a little more growth out of me.
I will miss my strong bros and sisters as I return to group class next week. But one of you should definitely take my place!
Muscle snatch 75/85/95/105/115
Mid hang snatch 125/135/145/155/165
Snatch pulls 175/185/195/195/205
WOD1 Rx 20reps
WOD2 Rx 25reps
Solid 5:30 class with Noah and Ro
Got really good queues from both about keeping the bar close. I have a continual issue with leaning back and not bringing the bar straight up.
Muscle snatches
95/105/115/125/125
Worked on breaking the elbows and keeping the bar as close as possible
Hang snatch
155/165/175F/175/185
185 felt better the more I focused on keeping the bar close
Snatch pulls
205x4x3
Ro really helped with critiquing these.
Conditioning
Run 1 in 2:20 then 36 OHS at 10/12/14
Run 2 in 2:15 then 64 box jumps in sets of 10
Hopefully the soreness will be gone from 16.1 by tomorrow!