Snatch Complex
Every 90 seconds for 10 reps:
Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch
Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang should be purposeful and balanced, with your weight balanced over mid-foot.
Post loads to comments.
Exposure 2 of 8
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For Time:
60/45 Calorie Row
120 Double-Unders
80 Russian Kettlebell Swings 24/16kg
800m Run
The run is a lap + to 4th Ave. and back. Scale Double-Unders to singles as needed, or to 40 attempts. Use a kettlebell that allows you to get through the 80 reps in 2-4 sets.
Post time and Rx to comments.
Robyn O. locks out a Press as Coach Jeremy watches at our Friday night Starting Strength class
Saturday: Hail to the Team at CrossFit Queens
Some badass CFSBKers will be participating in Hail to the Team this weekend at CrossFit Queens. This partner competition takes place on this Saturday, July 15th from 12 to 5pm and it will feature 25 men’s and 25 women’s teams of 2 in the Scaled and Rx categories. There will be 3 workouts plus a final workout for the top teams. There are still spots open for competitors, so grab a partner and sign up! GO HERE for more info and to register. If not, make the trip up to Astoria to cheer our athletes on!
Are you competing this weekend? Let us know in the comments so we can shout you out on the blog!
News and Notes
- Saturday’s 11am Active Recovery class is cancelled.
- Are you a Social Media Manager or in Product Management and looking for the job of your dreams at CrossFit HQ? If so, please send your resume to jillp [at] hawthornesearch.com. Relocation assistance provided to California!
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Yesterday’s Whiteboard: Back Squat / Front Squat | Power Cleans, Thrusters
Regular People Try Stabbing an Olympic Fencer BuzzFeed
Keeping the Bar Close Catalyst Athletics
6am bikram crossfit class with Lauren and Jess
Snatch complex: worked up to 155# with DanG, hit it pretty cleanly after my second attempt. Going to climb slowly over the next few weeks to work on my form.
Metcon: 11:57 Rx. Row took forever, averaged about 1100 cal/hr. I was off my DU game today and tripped up every 8 or so, so that wasn't fun. Tried to make it up with big sets on the KBs, then chased BK around the block.
Cooldown: 4 mile run in brooklyn bridge park in 40min
6am cleansing w/lady snicker fox
Snatch complex to 145# with Roy.
This felt much much better than last week.
WOD – 11:15 Rx
Couldn't catch CFSBK's token Olympian.
6am. Jess+Lauren
Snatch: 95×2, 115×2, 135x1x6, 95x3x2
Metcon: 12:05 Rx. Doubles were a sh*tshow– I blame Michael for bringing in the bad mojo.
7am with Jess and Lauren
Snatch: 75×1, 85×1, 95×4, 105×4
On the first 2 sets at 95 and 105, I caught in a power snatch and went for a squat. Last 2, I did a full snatch.
I felt great after hitting a PR a few weeks ago. Now I feel like I've been hitting the movement wrong at much lighter weights (Unstable at the bottom, leaning, etc). It's a bit demoralizing. I'm aiming to stick around 105-115 for the next few weeks. We'll see how that goes come the end of the cycle.
Metcon: 13:02. RX KB, scaled to Single Unders. My rope broke after doing the 120 singles (RIP). KB swings took me 4 sets of 20 to finish. Sweaty hands made this rough.
Run was a steady pace for me around the block, then a sprint after hitting the corner of 4th and heading back in.
I do not envy the classes going later today.
Bikram CrossFit…you're not kidding. My sympathies to those of you doing this at 10 AM or later.
Disappointing adventures in snatching today. I missed last week and it seems I have forgotten how to drop under the barbell again. I even failed an attempt at 73, which…WTF? Anyway, I finally got it together for my last attempt at 83, which rated a "good!" from Jess. I WILL TAKE IT.
WOD was a slow and steady slog. I was seated next to the supa-fast Sarah M on the erg. I knew I couldn't catch her, but I thought I should at least be able to keep my cal/hr at 1000 or above…no dice. My legs just weren't working. I blame yesterday's skwatz and more skwatz (aka thrusters).
13:51 Rx. Then I sat in a puddle of my own sweat and contemplated existence before I could bring myself to get up and hit the showers.
Strength cycle
LBBS: 145x5x3
First set wobbles, second set shaky w/shallow 4th rep, third set – good!
Press: 62.5x5x3
Again, last set was by far the strongest.
Chin ups: BW 1-1-1-1, blue & orange bands 5×2 (hard!)
Want to try for a double next week!
Steamy 7am. I was a mess before we even finished with drills.
Snatches
Built to 70; the last two felt good and snappy. It's been taking me about 8 rounds to feel like I'm not all over the place with the deadlift + mid-hang.
WOD in 10:30, but with single unders. I realized too late that my rope was a little short and the DUs were just not a thing that was going to happen. Rowing FTW.
7am with Jess and Lauren
Worked up to 88 on the snatch. Hoped to hit 93, but really wasn't feeling it after yesterday's thrusters.
WOD 14:16Rx
Row in ~3:30
Dubs were slow, trips everywhere
KB swings 30-30-20
Run was the run. Looking forward to a rest day!
Enjoyed today's WOD! Liked the 90 seconds break! Switched on and off the bar with the Roomie, katie egan! This helped a lot, being able to watch her and then go into my snatch straight away. The Q's and pointers from Jess and Brett def Got me that little PR at 113. And it felt great!
Suns out guns out.
10AM with Brett and Jess.
worked up to 90# on the snatch- great cues to understand what "on tension" really means- felt
really good.
WOD in 11:04 with s/u and 2 rows.
Got yelled at on my ride home:
"you're part of the problem!"
something I've known for years.
Charles – ha.
As always, so glad I made myself come in! Felt great afterwards even though I was dreading that row!
Snatch:
63-68-73-78
Really worked on the pull from the ground. By the end I was focusing on fully extending, then dropping under fast. Last rep felt great! Toni, you're amazing!!!!
Wod: 13:49
Row: 3:50, but pulls were mostly 1 calorie per pull, long recovery though…
DUs: sets of 20, with a few trip ups. Need to work on longer endurance
Kbs: 30-30-20. Could have done 40/40. Could have done unbroken. Mind over matter
Run: slow
Basically, I need to get 3:00 faster to be as good as Toni and Katie E. I have some ideas on how to get better endurance and to be faster… plus I think I overpace it most of the time. With that said, my number one priority right now is to get my muscle up. Once I get that, I can take a break from focusing on strength and switch to focusing on getting faster!!!
Yesterday: hbbs 105, fsq 10. Challenging to stay true to tempo.
Wod: used 53#. Been very sore, plus Kate and I have Hail to the Team on Saturday, so I went light on purpose.
Cleans: 6/4
Thrusters: 6/4 until last round unbroken
I actually think I could have gotten the same time with 63 based on the way I paced it. Oh well.
Tuesday: AG strength. Got a ring thing muscle up at 50#. 58# means I technically should be able to do one on my own… gotta work on penduluming my legs down instead of being in an L position to sit over.
11am with the wife 🙂
Snatches from 95 up to 155 with no misses, although I was jumping forward pretty consistently…as Whitney to show you what that looked like.
WOD was miserable in the heat. 14:01. Row slow, dubs in 15s, swings 35-25.20, then a nice little half mile trot.
Came back in for short circuit and sweated…like, a lot.
Strength Cycle this morning.
So hot. I hate the heat. I'll take -40F and 3 feet of snow over this any day. Totally zapped me. Plus went to bed late cause I keep scheduling these late shows.
Squat 160lbs 5×3. This is a little above body weight. Had a weak mind and soft fleshy body. Made it happen. Got some insight on the cue "push your knees out". It's not so much pushing your knees out abductor wise but like screwing your legs into the ground. Once I got that down the last set felt much better.
OHP 55lbs, went down 10 pounds from last week to get it perfect. Last 2 sets felt proper. Almost no lean back, very crisp. This is a lift that in my body feels possible "to make it happen" but I think learning to do it most efficiently now will pay off later.
Deadlift 200lbs. Asked if I could join the 200 club. Normal grip the first two, hook grip for the last three. Heavy. I feel like I should be working on grip outside of this as trying to hold on open handed under stress is adding more stress. Is that the point idk?
Overall exploring the feeling of "heavy". There's no lactic burn to push against, which is disorienting. So what am I pushing against? A nebulous feeling of "weight". How do I create a dialogue with a feeling I can't define? Thankfully my body is more intelligent than I am.
Ran to 5:30 group today so that I wouldn't be late. That plus today's workout in the heat meant I sweat more than I ever have.
Snatches got up to 40 lbs. probably should be going heavier just scared. Got lots of tips though from Lauren And Whit: drop don't jump, squeeze shoulders back and get lots of tension on set up, pull to the midhang slowly and maintain the tension, weight mid foot the whole time, and probs a bunch more that i jotted down and can't remember at the moment. More work to do for sure!
Wod at over 16 min, scaled to single unders and used the black kb. Everything moved pretty good till the run. Runs always kill me! Had to walk some of it but less than a third was walking I'd estimate. Something funky going on with my right shoulder while I'm running? Seems to have gone away for now!
Snatch Complex:
Kept it light bc I did a ton of accessory work before class so I was tired . 63×5, 68, 73, 78×2, 78F (bar too far out in front)
WOD modified in 12:48
Row: completed in about 3 minutes.
DUs: knew I wanted to scale volume but didn't plan an amount ahead of time. Was going to play it by ear and do DUs until most people were done. Rope decided for me because it broke on rep 80- which was actually the perfect amount.
KB swings: 30-25-25
Run: faster than normal