Clean and Jerk
Fitness
Every 90 seconds for 10 reps (15min):
Clean Deadlift + Mid Hang Power Clean + Front Squat + Power Jerk
Performance
Every 90 seconds for 10 reps (15min):
Mid-Hang Clean and Power Jerk
These should feel light and crisp today. No slow elbows or press outs.
Post loads to comments.
Exposure 1 of 8
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Partner WOD
Partners alternate full rounds to complete 10 total rounds for time (5ea) of:
250/200m Row
10 Box Jumps 24/20
15 Russian Kettlebell Swings 24/16kg
One partner working at a time. GO HARD ON EACH ROUND.
Post time, Rx, and partner to comments.
Okay, Alex, now give me fierce! Fierce!
REGISTER NOW FOR THE 2016 SUBWAY SERIES!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens
Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.
The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.
As last year, an Rx division and Scaled division trophy will be awarded.
Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly.
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Yesterday’s Whiteboard: Back Squat | NFT Work
AG
A)
Other song based warmup
B)
EMOM 10 Min
E: MU Rock through a
O: Strict T2B
C)
8 RFT
Run 130M
8 Pull-ups
Rest 1 min
Perf clean complex: 93×5, 98×3
Felt solid! Kee dip vertical, finish pull on clean.
19:19 partner WOD with Shawn c 🙂
No AG for me today, so sad to miss MU practice and other song based warmup :*(
I will post this again tomorrow since more people read the blog on Mondays:
Trying to recreate the SBK pub quiz team! We used to do Sundays at Pacific Standard or Skylark but it sorta died out. I'm now thinking Monday, Tuesday, or Wednesday nights. There's a Wednesday night one at Mission Dolores that should be good, but if Monday or Tuesday works better for people I'm sure we could find a different bar.
Email me, stellavision, gmail, if interested.
10 a.m. split class — was among the exiles w/Katie in 597.
Perf. complex: 115×2, 125×2, 135×2, 145×2, 155×2. Took the blog's advice and stayed light. Good all around — a little fatigue towards the end, but like with the snatch complex this week, really appreciated the opportunity to break the movements down and punch 'em. James was commenting after class how surprisingly good the push jerks felt, and I agreed. For me, it's still a matter of committing to getting my head through at the higher weights.
Metcon: 19:46 Rx'ed w/Leslie. This one plays to one strength (rowing), one weakness (fast box jumps), and one thing somewhere in the middle (Russian kettlebell swings) for me, so I was glad to feel like the two of us motored through it quite well.
Performance Complex: 103 x 2, 113 x 2, 123 x 2, 133 x 4. Slight press out at 133, so tried to stay there and perfect it. Have been cued in the past "head through" in the past on jerks, and Katie added to it "think backwards when pressing up" today, which helped make it click.
Partner WOD with Leah: 17:38, I think. Box jumps felt much harder than usual – might be all of yesterday's fitness catching up on me. Quick sprints on both our parts – fun one.
Yesterday:
LBBS: 185 x 8 x 3.
NFT work was much needed. Step ups were body weight, 10# for 2 sets, then 15# for two sets. Probably should have gone heavier. There short burpee races were actually not terrible, and dare I say, enjoyable?
Team Relay WOD was much fun. Congrats to Katie and Melissa! Took the last leg for my team, which means I had almost all of them cheering from the T2B onward. They made me laugh so hard that I couldn't do pushups. Great day at the gym!
10am with (of course – as it's been like 7 classes in a row) Whit.
Still continuing my month of getting back to it with group class/WODs 5x week.
For the C&J I decided to stick with same strat I'm doing with snatches — keep it light while I work on form a bit.
Was a treat to see Nigel back in the box and paired with on the WOD. Went Rx, though I mixed in some step ups on the box jump. We finished in 23 something, entirely attributable to my slow ass.
Yesterday- 1PM with DO
HBBS
45 x 10, 95 x 5, 135 x 4, 155 x 1, 175 x 5 x 3
Going to give this a go for a cycle and see if I can learn to high bar. Felt strange but actually the third set was the easiest. Managed to squeeze into my lifters- it was uncomfortable but ok for squats.
NFT- three or four rounds?
Then I joined in the relay WOD with an awesome team consisting of MeLo, KHarpz, Trevor, KMo, Sean and Steph.
Scaled a lot of stuff.
550M row
50 x KB swings
50 x wallball
40 x K2E
30 x push-ups
20 x burpees
550M row
Very happy I was able to join in the fun.
Yesterday:
2mi easy warmup, 8.25 miles > target race pace, 2mi cooldown. Wanted to run another faster mile to make it 15k but I realized I was horribly dehydrated and decided not to push it. Think that was the right call.
OG today, wanted to try squatting after tweaking a back muscle on Wednesday. Didn't seem to matter, although I can still kind of feel it.
HBBS 295x5x3. A little aggressive for the start of a cycle, but it felt pretty good / not like death.
I thought I made up a WOD for myself, only to realize it was basically today's workout sans rest when I saw Ariel and Melody doing much the same thing:
5 rounds { 25 double unders, 10 box jumps, 10 american kb swings }
I wanted something with no rest that would jack my heart rate after yesterday's sustained medium-intensity running, and this did the trick. Legs have been feeling it all week, definitely noticed during the workout.
cashout: 4×8 GHD.
OG tonight
HBBS: 160x8x3 no belt. Felt good.
Hang Snatch 12 minute emom: 63,68,68,73,78,83,83,88F, 88, 90F, 90F, 90PR (+2 from Thurs)
All the misses were way high and went behind my head,
C&J EOMOM: 83,93,98,103,108,108,113,113. No misses but they felt like shit today. 113s were not cute at all.
Partner WOD with Crumsho and Erik- in 19:50. Rows felt on point today.
GHD cashout : 4×10.
Ice pop was SO great after all this.
Performance C&J: 83×2, 88×2, 93×2, 98×2, 103, 108
All felt great except 108- had a slight press out.
WOD in 19:28 with Mo.
Fun! Glad it was a partner WOD today or I would have sandbagged it. Everything was feeling a little tight after yesterday.
Mobilized for about 40 minutes, then grabbed some lunch, then Lauren S. convinced me to do a WOD with her. Good practice of AG-type skills since I missed it today. My version of it:
21 min EMOM:
Minute 1: 5 kipping HSPUs with one ab mat
Minute 2: 5 T2B
Minute 3: 4 ea leg green-banded pistols
repeat x7
Did everything unbroken. Happy about the HSPUs because these have been a slow work in progress!