Work up to a max for the day. Press-outs are missed reps.
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)
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