Every minute on the minute x 15:
Snatch Deadlift + Mid-Hang Snatch
Start light and work up to a medium-heavy load on the complex for the day. Goal is no misses and fast reps.
Every minute on the minute x 15:
Snatch Deadlift + Mid-Hang Power Snatch + Overhead Squat
Start light and work up to a medium heavy load on the complex for the day. Goal is no misses and fast reps.
Post loads to comments.
20 Push Presses 95/65
10 Push Press 95/65
20 Push Presses 95/65
The Push Press load should be light today and unbroken on the fast end. Scale for Pull-Ups is Jumping Pull-Ups or Banded Kipping Pull-Ups as they should also be completed quickly. The Push Press and Jerk rack positions are the same. Read this article.
Post time and Rx to comments.
Coach MeLo braces for a Squat. Come out to the gym this Saturday at 2pm to help her and Coach Katie celebrate their graduations!
FitAID and PartyAID at CFSBK
You may have noticed that we’ve added a small fridge to the front desk area with a couple of new LifeAID products for purchase. What is this stuff?
FitAID is NOT an energy drink! FitAID is a sensible pre- or post-workout option to aid in performance and/or recovery. It contains a small amount of caffeine (45mgs, much less than a typical cup of coffee, which can range from 90-330 mgs) from green tea extract plus BCAAs and B-vitamins to help your body recover. It also contains a small amount if carbs (11 grams) to help fuel your efforts in the gym or to begin to replenish glycogen stores post-workout
What about PartyAID? PartyAID contains key electrolytes (and here) to keep your body hydrated, vitamins A,B,C,D and E to keep your body at optimal performance. It also has Milk Thistle to give your liver a little extra needed support. Whether you are experiencing a long night out and need to function the next day, or are just looking for a natural mood enhancer, PartyAID before and after you party can help you recover.
Overhead Squat Technique WODprep
730 last night with Melo and Ro
Roxanne warmup second day in a row today will not be the third… I hope
Front squat : 3×8 #175
I missed 7/8 exposures for front squats last cycle so I was guesstimating the weight to start at. Between running to the gym and the Roxanne warm up I was definitely winded going into the squats. First two sets I mostly focused on getting my heart rate back in check. By the third set I was fine. Weight moved very easily will go up at least 10 next week.
WOD : 9:20 #185
DUs were the problem here. First 50 unbroken, lots of breaks for the round of 75 and 100. DLs probably should have done #205.
6am with DO and Melissa
Perf Snatch Complex
Started at 95# and ended at 155#. Accidentally let one of the minutes slip me by as I was struggling to get the work in and fit in some social time. Failed 155# at one point and then nailed it immediately after.
WOD Rx'd in 8:42
Push Presses were all unbroken.
Pull Ups were 15/5, 10, 10/5/5.
Pushed myself more than usual on the run.
Thought I could catch James but once we left on the last run together I knew I was a goner.
I liked this one.
James A says
6am with Mr David O and Doctor Melo
Everything she says sounds important. Congrats Melo.
Perf Snatch stayed at 95 for the entire emom. Depth is the continued issue for mobility.
WOD Rx 8:21
PP: 20, 10, 12-8
PU: 20, 10, 11-3-3-3
Great workout. Definitely no where to hide on this one.
OG this morning:
Working through some alignment issues in my hips so focused on upper body stuff.
Crossover symmetry plus 20 hollow rocks then
5,4,3,2,1 strict pullups, with hollow rocks or hollow holds between
3×10 barbell row with 63#
3×10 btn press seated on the floor with 33#
2×15 hip extensions on the ghd and then a 50 cal assault bike sesh. Well, more like 57 cals, but I broke the red bike after 7 cals then had to start over on the blue bike oooops!
So good to be back in the gym! Timed it just right so I got to see a bunch of the 6 am and 7 amers 🙂
6am with DOLo
James graciously welcomed Linda back with his mane fully down. Might have been some posturing going on there.
95×2, 105×2, 110×2, 115×8, 120
Wasn't able to catch a lot of these low so kept repeating weights and riding them down until I was comfortable. Wasn't until about rep 13 I realized I wasn't fully completing my third pull and that made it much easier to get under.
Wod in 10:34 Rx
Push press 10-10, 10, 10-5-5
Pullups 10-10, 6-4, 5-5-5-4-1
Kayleigh got out on the last run about 5-10 seconds ahead of me so made sure I sprinted that last run to just creep past her. That was probably the only part I put 100% effort into.
Performance Snatch Complex: 73 x 3, 83 x 6, 93 x 6
Lots of volume, sos didn't want to push too much. Happy with how consistent these were.
WOD in Steve + a few seconds (was more focused on not running in to 7AM-ers and didn't catch the time).
Scaled the pull-up volume to 12-6-12 per round. First time doing pull-ups in a WOD since Murph and am still being a little cautious with my hands.
Push press as 12-8, 10, 12-8.
My apologies to Matty for failing to carry out our blood oath, as Steve documented above.
Not the best day at the gym yesterday but . . any day at CFSBK is a good day, am I right?
FS: 150x3x5. Just getting back into squats after my surgery. Still don't feel comfortable. Looking forward to making it through a full cycle.
Was really excited about the WOD because it was in my wheelhouse. When I set up for my warm up deadlift, however, I felt a tightness/twinge in my ad/abductor. I put on my work weight of 185 , tested it out, twinge was worse, so I decided to decided to sit the whole thing out. First time in my (horror)storied Crossfit career that I have abandoned a WOD but it was clearly the right course of action. I realized later that I could have substituted heavy KB swings for the DLs but I did not think of it at the time. If I can, I am going to attempt the KB version in OG tomorrow.
On a positive note, I had a cognitive breakthrough on my Kipping HSPUs and was able to hit them relatively consistently (using 3 abmats). Even strung two together on a couple of occasions.
Kipping TTBs is the next skill that I want nail down – then the strict muscle up (at which point I can finally quit Crossfit)!
The struggle continues! The future is unwritten!
Oh yeah – I have three free tickets to the NYCFC game this Saturday. Game time 1pm at Yankee Stadium. If you are not planning on doing the graduation WOD, are looking for an activity and generally like to see NY teams figure out how to snatch defeat from the jaws of victory, please hit me up jay_reingold @ yahoo.com
jonathan g says
7am with DO and Melissa
snatches are hard. i just kept it at 65 the whole time and did the fitness complex for about 8 of them and the performance complex for the others. i have to be much more aggressive with my last pull upward; it really _does_ makes a world of difference.
nooo idea what my time was. too exhausted to check after my run.
at first i was puzzled why this workout took so much out of me (felt just on thisside of ill when i finished and collapsed on the mats) and then i realized i had just kipped 50 pullups — the only other time ive ever managed that in one sitting was during my half murph. this time no rips or tricep pain! so im calling it a success overall.
Brendan B says
7am with DOLO
Performance Snatch – 75×2 / 85×2 / 95×11
Kept it pretty chill and focused on form. Snatches have felt great and snappy ever since I learned to keep my elbows loose on pulls. It's given me a nice routine when setting up so I can be more methodical with it. Shouts to KHarpz for that one.
Metcon Rx in 12:57
Almost as fast as Michael A. I mean, I was right there. This was a fun one for me.
PP – 20/10/10-5-5
PU – 10-6-4/6-4/5-5-3-3-2-2
Runs – Decent / Meh / Shuffaluffagus
David Osorio says
Made up yesterday's front squats and today's programming after teaching 6/7
EMOM Snatch DL + Hang Snatch
10:46 as Rxd
Plan was to try and go unbroken on the bars but had to break up that last set of pull-ups. Push presses felt easy and as always the runs were slowwwww
Michael A. says
6am with DoLo
Perf Snatch Work: Went up to 145#, climbed a little too aggressively in the beginning and then simmered down to focus on form. Good tip from DO about my mid-hang position.
Metcon: 8:01 Rx. This was a fun and sweaty one, no where to hide. I was just trying to stay ahead of JamesA who was hauling ass. Did all the push-press unbroken, pullups were 20, 10, 7/4/5/4. Run was a sprint and SO much better when it's not a 400. My forearms were pretty swole afterwards.
6am with DO and Dr. MeLo
Fitness snatch at 33# for the 15 min EMOM, to ease myself back into things
Scaled wod in 10:11. Scaled the push presses to 33# and did jumping pull-ups. It was nice to get some short runs in and get my heart rate up – 270m was the perfect distance.
In Minneapolis visiting friends. Dropped on to Los Campeones Gym. Basically a black ion dungeon that was not super well equipped for Olympic lifting but had a solid session with the wife anyway.
Heavy single, then 80/86/90/95% for singles
Worked up to 185 which is a power PR
High Hang Clean + Power Jerk
Heavy single, then 80/86/90/95% for singles
Worked up to 220
Off to kayak in a lake somewhere!
Snatch EMOM: worked up to 60kg. No misses. Focused on vertical 3rd pull. Liked the volume to practice.
Merton: 9:18 Rx. PP: 13-7, 10, 7-6-7. Pull-ups: 17-3, 10, 10-5-5. dropped off the bar to avoid tearing, felt that precursor of skin moving around. Runs felt better.
10 AM with Melissa:
worked up to 73# on the Fitness snatch complex.
I didn't work this last cycle, so it was good to get back to it.
Scaled WOD in 7:04.
53# push press, all unbroken
jumping pullups- unbroken and the 7/13 on the last 20
rowing instead of runs.
Good one for me.
Chas C. says
7 a.m w/MeLo & DO.
EMOM Hang Snatch Complex: 95×5, 100×5, 105×3, 110×2. Liked this. Good to work on the mechanics of getting my knees out of the way in the deadlift, and keeping the bar close in the pull.
Metcon: 11:36, 95#, some variant of banded kipping pull-ups round 1 and jumping box pull-ups thereafter (band was not cooperating and neither was my infant kip after trying to make it happen).
Rob Underwood (@brooklynrob) says
4:30 with Whit.
Did the snatch work at 65# for all reps. Snatch + OHS is my weakest lift by far and this is the start of the cycle. Decided to focus on form for now.
WOD in 13:20, way after rest of the class finished. As with Wednesday's workout, I've been pushing myself to go to Rx on weights where I know I have the strength. This coupled with my still ongoing effort to re-adapt to WODs from Strength Cycle has resulted in my sloooowww WODs recently, but I feel good about pushing myself a bit and working in some of my strength into the construct of the WOD.
Finally, was thrilled to hear that the Phish ban has been removed from the box iPads and that, in fact, Run Like an Antelope is required in any CFSBK WOD in which toes to bar or double under is present. This is great news.
45 x 5, 55 x 5, 65 x 8 x 3
Want to keep working on this now I have broken 100#.
5:30pm with Whitney and Noah
Still no shoes. Did the fitness complex first- worked up to 78# then back down to 63# for the last four minutes- and actually managed to catch the bar in a full squat, four times! I never thought I's see the day!!
WOD Rx sub rowing in 10:09
Push press unbroken.
Pull-ups ranged from sets of 8 to 3.
Found it hard to push on the row.
Ben Lock says
5:30 class with whit and Noah
Snatches felt criiiisp today!
195×1 F behind me
This is only 5# below my snatch PRso I'm going to see what a hang snatch PR would look like
WOD in 8:41
All PP unbroken
Runs should have been faster
Jenny M says
7:30 with David
Snatch complex: started at 63 and ended up hitting 83 , 85 PR , 88 F, 88 PR (+5 lbs over full snatch PR from a couple weeks ago). Now to hit this from the floor!
WOD RX in 11:46.
53×2, 58×2, 63×2, 68×2, 73×2, 78×2, 83x1M (lost tension at the bottom), 83×2
WOD in 10:45 Rx'd
PP: 12-8, 10, 12-8
PUs: 13-7, 10, 10-5-5
Allie B. says
Snatch: Alternated fitness complex/perforance complex every other round. SUPER helpful.
Also, stayed at 68# for ~8 rounds. I could have gone heavier and *maybe* even gotten a PR, but wanted to really dial in technique.
Whit helped me realize how I'm using my hips *too* aggressively, thus the bar is coming out in front. Thought more about driving through feet and extending vertical–felt great!!
WOD: Proud to have RX'd it! 12:10– push press was easy! 10-10, 10, 8-7-5. Pullups were HARD and ate up most of my time: mostly 3/2 all rounds.
Brian M says
Performance for Stength
Metcon – 8:02Rx