Power Snatch
Part 1
Power Snatch
1-1-1
Work up to a max for the day. Press-outs are missed reps.
Part 2
Every 30 seconds for 5 Minutes (10 total reps):
1 Power Snatch at 80% of today’s max
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Recovery Row or Run
Row an easy 3k or run an easy 1.5 miles. Keep the pace conversational. 1.5 Miles = 4 laps + 4th Avenue and back.
Coach Frank working with Natalie R. to dial in her split jerk at our Next Level Weightlifting Club
- Jaclyn K.’s 9am Yoga class is cancelled today and for the rest of March.
- Open Workout 16.4 will be announced tonight at 8pm EST. Go here to watch the announcement!
- The final LFPB Q&A Info Session —”The LFPB Is Ending. What Now?” —is this Friday, March 18th at 6:00pm.
CFSBK Open Intramural Team Rankings: Week 3
Holy cow, sports fans, what a week it was in the CFSBK Open Intramural Team Competition! Let’s start at the back of the pack, where It’s My Open and I’ll WOD If I Want To turned in their strongest performance of the season to pull into a virtual tie with Blue Steel. “We’re not afraid of [Blue Steel captain] Andrew Shay‘s threats,” said It’s My Open team member Steph Mulder during Tuesday’s press conference. “I live with him and can stick his hand in some cold water while he sleeps if I have to,” she added.
Amid escalating tensions, there was a positive story this week: every team either improved their overall average and/or put up their strongest score of the season. The Sore Winners dropped their overall average to 30 points. All Castro Oiled Up tied for this week’s second best score, solidifying their position in the top 3 and finally living up to the image that their team name evokes (an oiled-up former Navy SEAL). And isn’t that what the Intramural Team Competition is all about? The heartwarming stories?
No. It’s about (figurative) bloodshed and winning, so here’s the story you all came here for. After the Little Lebowski’s Urban Achievers’ effort to knock top dogs Your Pace or Mine? out of first place last week, Your Pace responded with a resounding “this aggression will not stand, man” by racking up their best score (19) of the competition. But the Urban Achievers came thundering back with a “that’s just, like, your opinion, man” and a staggering score of 15 points. As we head into the last two Open Workouts, Your Pace and the Urban Achievers are tied for 1st place with an overall average of 21 points.
Current Ranking – Team – Overall Average (Week 3 Points)
1. Your Pace or Mine?: 21 (19)
1. The Little Lebowski Urban Achievers: 21 (15)
3. All Castro Oiled Up: 25 (19)
4. Sore Winners: 30 (29)
5. Blue Steel: 31 (29)
5. It’s My Open and I’ll WOD If I Want To: 31 (28)
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Yesterday’s Whiteboard: Front Squat | Push Presses, Deadlifts, Box Jumps
Toes-to-Bar: Why You’re Strugglng to Touch Your Tootsies Box Junkies
My Debt to Ireland NY Times Magazine
6am with Jess & JB
Power Snatch in Kg:
40
40
60
70
75
Part 2 @ 60kg
Ran 1.5 miles for the recovery part. Nice to be outside. Looks like it will be a beautiful St. Paddy's. Did some muscle up, toes to bar/GHD situp, and pushup EMOM work in 608 after class.
7am with Jess & JB
Power snatch: 115, 125, 130, 140 (fail), 135 PR!!!!!!!
Worked up to a new PR today! Tried to get a little greedy at 140 then went back to 1 35. Super happy as the snatch has always been a hard lift for me.
Loved the accessory work. Did the snatches at 105# Really helped me nail in my form and everything moved smoothly.
7am with Jess + JB
Power Snatch
Part 1 Worked up to 125# which is a PR for me. Despite some sore shoulders this went up pretty well. Good cues to really chill out in the catch / quarter squat. I tend to stand up real quick and catch too high.
Part 2 – 100#. Felt really light which was awesome. Just a few months ago this was tough for me.
Ran the 1.5 mile recovery. Got so lost in the nice weather and chill pace that I almost went for an extra lap.
Crossing my fingers that HSPU don't show up in tonight's announcement.
I'm waiting for the inevitable wall balls, which I will have to do one at a time because I can throw the med ball but not catch it 🙁
WOW WOW WOW. Its My Open in a "virtual tie" for 5th. More like Blue Steel in a tie for 4th.
6am with Jess & JB
Power Snatch: 95, 115, 135, 145, 155(f), 155(f). These should have gone up, but I took Jess's "patience" cue and instead made it "slow". Always room for improvement here.
Part 2 @ 115#
Rowed 1500m, before deciding with BK that rowing was boring, and ran 2/3 of a mile to finish up. Nice day to be outside.
6am with Jess^2
Fun question of the day, someone would even say amazeballs.
Power snatch
Part 1 – 95, 105, 115, 125×2, 130, 135
135 felt pretty easy today which matches my 1rm. If we had another 2 minutes think I could have gotten 140-145.
Part 2 at 105. Feel like they were all solid and easy.
1.5 mile run at a leisurely conversational pace with James. Felt good to run more than just a lap this morning.
Happy St. Patrick's Day!
6am
Power Snatch
75, 95, 95, 105, 115, 125, 135(f) just not feeling it this morning,
Had an easy row 3k 13:50.
I tried to stick to as many 2's as I could.
So I did it @ 22 spm @ 2:22/500m pace.
I needed something to keep me interested on the erg…
Tom H
7 am w/Jess & JB.
Up to 125# on the power snatch, which ties my overall snatch PR — had one good rep & two bad ones at that weight. 100# on the timed work, similarly some good reps and some bad ones. Overall kind of a "meh" day, but that's bound to happen sometimes in the snatch-industrial complex.
Ran the 1.5 miles — agree with Brendan, that was super-nice and I kind of wanted to take another full lap.
My answer to the question of the day definitely should have been "definitely."
8AM with Fox
first go with Power Snatches post Foundations
4×65#
4 x 1 x 85#
2 fails at 85# plus a fail at 90#- all pressouts.
10×75# for part 2. felt decent.
easy row in at 13:10.
well…. i need to stop saying that so much
Power snatch: Worked up to 45 kg (99#) for the day. Loaded the bar for one heavier, but just couldn't commit to trying it. Did the power snatches after at 37 kg. Lots of focus on just keeping the bar close in the second half.
Nice to run outside – hoping this weather continues. Nervous about what is in store for the open this weekend.
7am with Jess and JB
43, 53, 63, 68, 73 (ugly and press outish)
ETSOTS – worked with 53 on the bar and was able to smooth out my stall at the hip. I like the 30 second pause. Enough time to think about a correction and not so much that the mind wanders or you start to dance.
I rowed. I need to make myself run more and I know it but my knee hurts. Why? Stayed around 23 s/m till the last 250 and then 29-31.
GHD – 3×7
The party at my house Saturday is for everyone! I have such spotty contact information so there have been some direct invites but really, everyone is welcome; the more the merrier. 347-525-7887 or friend me on facebook!
10am class
Power Snatch
Worked up to 165x1x3
Wasn't feeling stellar, pretty sore.
Then the e30 work at 135
Bench Press
200x8x3
3000m row in a leisurely 15 minutes. All of the "sympathy" rowing I did while Jess trained for CRASH-Bs has me hooked.
6am with Jess and JB
Power Snatch worked up 115# a solid 35# off my PR. Still major shoulder/mobility issues with anything overhead.
EMOM work at 95#
1.5 mile run outside with Steve and Kayleigh. Nice jog this morning. It's definitely been a while since I've had a run more than to 4th and back. Beautiful day.
let's see what 16.4 has to offer.
I've got my sights set for David O results this weekend.
I love these weekly write-ups about the league!!! So funny!
@James A
I bet you say that to all the coaches 😉
Amigos,
At long last the hardware to hang up rings, ropes and a cargo net in 608 is en route!
Cargo net?
Cargo net OMG…we will be the coolest kids in Gowanus! (and maybe I can even use it, your wrists are mostly neutral climbing one, right?)
Sympathy rowing? Fox, you're a better spouse than I.
Be afraid. Be very afraid.
Never afraid! We will bench you Cargo Net!!!
All you Bro, all you!!
Dropped in at CF Jakkarhu today with CFSBK alum Rio. On tap were clean and jerks (forgot real sneaks so kept it light) then a NFT piece with Farmer's carries, sled drags (on turf!) barbell rows, and ghd Situps. Was dreading a long metcon that would make me atone for SXSW sinning, so was glad to just move. Still got plenty sweaty cause it's hawt up in here.
Dropped in at CF Jakkarhu today with CFSBK alum Rio. On tap were clean and jerks (forgot real sneaks so kept it light) then a NFT piece with Farmer's carries, sled drags (on turf!) barbell rows, and ghd Situps. Was dreading a long metcon that would make me atone for SXSW sinning, so was glad to just move. Still got plenty sweaty cause it's hawt up in here.
Power snatch: 53, 63, 73, 78, 83 (press out), 78 x a bunch
EMOM @63#
Leisurely jog
This was a long, stressful week at work. So happy tomorrow is Friday.
Came in a little before class and practiced some T2B, DU's and HSPU's.
5:30 with Whit
Power snatch- worked up to 98#. Was focusing on finding the correct position at the knee and also trying to reach full extension but there were too many things and I was kind of a mess. Liked the cue from whit to simply push the floor away for the first pull as I have a tendency to do weird shit there too.
Did the every 30 secs snatches at 78#. I think they were getting better towards the end but I needed another ten minutes of that ha. Still bringing my hips forward instead of jumping up. I am beginning to think if I ever want to advance in this lift, I need to practice it, like, almost every day.
Ran with Lauren B and we chatted the whole time which was fun. Perfect evening for a leisurely jog.
I really liked this class today. So great to have all that time dedicated to snatching. And the low intensity afterwards was much needed and appreciated 🙂
2 rounds
10 abwheel
20 GHD sit-ups
Then an easy 3K row. Took 14:38 @17SPM 2:23.9 split. Felt good.