85%, 90%, 94%, 97%, 100%… 105%
The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make 3-5 reps above 85%, more if you’re feeling good. If you have a miss, you get another shot at it. Another miss means take a few lbs off. This is a testing day. If you’re feeling good, then go for it! If not, then get a few heavy reps in and live to snatch another day. In either case, end on a make.
Post loads to comments.
4 Rounds Not for Time:
100′ ea Single-Arm Farmer Carry, as heavy as possible
Max Unbroken Ring Dips
Scale the dips to the Matador or to Push-Ups as needed. You should be able to do a set of at least 8 reps to start out.
Post work to comments.
TBT: This week(ish) 3 years ago, Coach McDowell lifted Coach MeLo during the Dirty Dancing portion of the Subway Series at CFSBK. Help us celebrate 10 years of strength, community, and conditioning at our 10-year Anniversary Party on September 30th! And don’t forget to sign up for this year’s Subway Series! You’ll have the time of your life. (Sorry.)
This Saturday: Prospect Park Potluck
Celebrate the end of summer with your CFSBK buds. On Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to celebrate Labor Day weekend?
We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!
News and Notes
- CFSBKer Nathan Englander has a new novel out called Dinner at the Center of the Earth! There are a couple of launch events coming up that we want you to know about. The first is the official launch at Joe’s pub on Tuesday, September 5th at 4:30pm. You can RSVP for that here. The second is Nathan’s reading and conversation with Jonathan Safran Foer on Wednesday, September 6th at 7:30pm. You can buy tickets for that one here. Huge congrats, Nathan!
- We’ll be running on a modified schedule for Labor Day this Monday. We’ll offer 9am Short Circuit, 11am Fit 55+, and 10am, 11am, and 12pm group classes that day, plus Open Gym from 9am to 1pm. Starting Strength Program classes will run at 10am and 12pm.
Yesterday’s Results Board: Front Squat Test | Box Jumps, C2B Pull-Ups, Double-Unders
About That Ass Rash CrossFit Journal
Volume and the Masters Lifter Starting Strength
Dropped in to the 5 AM class today at Depot Crossfit in West Los Angeles.
They don’t post their WODs ahead of time on a blog, which annoyed me. I always like to suss out a box’s general programming philosophy before I go by looking at the last couple of weeks of WODs. But then again, let’s be real — if I had seen this WOD programmed I probably would have stayed in bed:
5 hang power snatch 95/65
10 box jump 24″/20″
15 wall ball 20# 10’/14# 9′
19:34 Rx. I have been avoiding the long Saturday metcons in favor of Strong Fit or Hudson Valley hikes lately, so it’s been a while since the last time I did anything like this. It was pretty terrible, if not as bad as I was afraid of. I just kept a slow and steady pace and that seemed to serve me well, since I was the first to finish — not something I’m used to at SBK! (Context, though: There were only 5 people at 5 AM class.)
The people were really nice and the coaching was pretty good. Also, $5 T-shirts and they have Stumptown cold brew in bottles, which is not my thing but you might find it necessary if you’re in town for a 5 AM class and the coffee shops don’t open for at least another hour.
Allie b says
You did it!!! Go stella! Way to go, girl.
Allie b says
Also, I wish we had a 5am class so I could have a life after work and eat carbs in the morning :****(
Daniel R says
Yeah Stella! Huge kudos for making a 5am class while traveling.
Don’t give me too much credit. It was 8 AM in my mind and I begged off dinner with my clients last night so I could go to bed at 8:30 😛
David Osorio says
Checking the WOD is crucial. Especially if the affiliate is a bit of a hike. I was going to trek to a place in the netherlands but then I saw the whole WOD was Intervals of weighted sit-ups with a plate and running I was like PASSSS
7am w/ Jess + Lauren
PRed my snatch at 82#! Unfortunately did NOT end on a make; got greedy and tried to hit 87 and failed (spectacularly…sincere apologies to the gentleman in front of me who had to dodge my barbell). Oh well. Feels good to finally clear 80#!
Pretty chill NFT work…think I did 4 rounds. Used a red KB (thanks Jaime for making me!!) and got 5 ring dips max, with a blue band for extra stability. Started with 5 dips on the matador…think I could have squeezed in a few more in that first set.
kate tk says
i was totally thinking of you!! (and trying to channel your snatching skillz)
Allie b says
Yeah!!! Great job to both of you!
That 90# snatch looked incredible, Kate!
Jaime C says
7am with Jess/Lauren
This is the first time I’ve worked on snatches for a full cycle, so I was very excited to test!
PR’d at 79# twice. First time, I made the lift but my heels came up a considerable amount. Tried again, same thing happened.
A tip: If you’re having consistent issues with form, take a video of yourself! Sometimes it’s hard to imagine what the coaches are saying you’re doing, but when you watch it yourself, you can see EXACTLY what they’re talking about. In this case, I now have a full video of myself bouncing the bar off my thighs and swinging away from my chest.
(Months ago, Brett showed me this video he took of me doing double unders while I was pretty much stomping around and getting my knees almost to my chest. I had NO idea I was doing this until I watched myself. DU’s are still a work in progress, but it helped a ton! Thanks, Brett!)
NFT work was fun, got about 3 rounds in. Used the matador with a green band to get 10 reps, and not sure what weight my KB was. It was very heavy.
K HarpZ says
A) Annie : 6 mins 4 secs | PR 51 secs
50-40-30-20-10 reps of:
WooHOO GHD sit-ups! Didn’t fatigue as fast as I used to so I didn’t slow down too much. Can feel a huge difference. Actually using my abs instead of arms for momentum. I thought I would never PR Annie lol. One trip on doubles.
B) Bottom of Squat Hold: 2 min @ 85#
2 sets: 1:18 and :42, took 2:23 total
C)”Tabata” – Bench Press : 8 x 20 secs / 40 secs : 56 reps
85 lbs | 9,7,7,7,7,7,6,6
Hurts so good! Glad I went with 85
D)10x 1/2 mile assault bike, rest 2 min:
1:14/19 cal, 1:04/26 cal, 1:11/19 cal, 1:17/19 cal, 1:15/19 cal, 1:18/18 cal, 1:21/18 cal, 1:24/18 cal, 1:21/18 cal, 1:20/18 cal
That was a mental fight! I went wayyyy too hard on my second round and started to panic around round 6-7. Started to whimper and break down a little bit because it felt so shitty. Then i told myself “stop it you look like Camille that one time at the games and that looks dumb.” SO i forced myself to calm down and it was a huge help for my last couple of sets. I even did a little better by my final set! It’s good practice, and also healthy to try and reflect during a stressful workout. It’s easy to get caught up in the moment and get all worked up about whatever the hell is going on at the time. But honestly it just doesn’t help. Changing your attitude mid workout is hard, and I was happy that I was able to turn it around. The conditioning piece royally sucked, but it really wasn’t worth whimpering over.
8am with Chris
135×1 (New PR)
Hit my goal and a new PR (old was 127). I missed 135 three times before getting it on the last one. Thank you to Chris and Eric for all the pointers and recording my attempts. Helped me see where I was going wrong and I adjusted after each attempt (Totally agree with Jaime about having a recording of yourself).
This was good. 3 rounds and 115 and one round at 145 on the walks. Don’t have too many dips yet, so I aimed for 5-7 unbroken each round on the Matador.
FYI, Wore my spartan shirt today hoping for a PR. It still works. Muwhahaha.
Brian Moore says
Snatched 110#. Bailed #115, which I normally make. Was overthinking it all today I think. So no PR for me. Oh well.
Super chill NFT but still felt the fitness. 🙂
K HarpZ says
Anyone know of a sublet for an apartment in the NYC area or anything of that sort??? My cousin just got a job in NYC and needs to find a place to live by this week. He is a fine young gentleman with a good sense of humor. Please please pleaseee email me with any info you have!
Charles Smith says
10 AM with Nick and Jess.
and a fail at 112. Jess said it was high enough, but i didn’t get under it.
4 rounds NFT doing double arm carries- felt way better for my knees.
Up to 103, everything was feeling super snappy. Even thought today might just be the day – that was my downfall. Many, many a fails at 113 (PR is 118). In front, behind, even took the bar for a couple of long walks above my head before bailing. Just couldn’t stick it. Went down to 108 to get makes so I didn’t end on a completely low note. Alas, not today snatch.
NFT: Three rounds with 115# handle and four rounds of matador dips (6-6-8-6).
4 rounds with much rest between to try to keep unbroken (and just generally socialize):
15 push-ups (9-6 for last two rounds)
David Osorio says
Was feeling pretty gnarly this week, turns out I had strep! Went on antibiotics on Tuesday and they said I would be non-contagious by now. I really hope I didn’t get anyone sick on Monday!! Feeling pretty normal now but still a bit low energy.
Kate Tk says
Chins: bw 1-1-1-1 (less rest in between), blue&orange for 7,6
5:30 with Lauren and Keith
Snatch PR at 93# and again at 95#.
I think working from the hang earlier this week with Frank really helped me wrap me head around positioning and what being “patient off the floor” means. Off the floor I just wanted to get up to that hang position again and then just let the rest happen. 100# I’ll find youuu.
NFT: carries with big red and a smattering of dips until my right trap cramped up.
Unicorn week: squats felt easy and snatches PR’d. I will take it.
Karina S. says
Jen Bokoff says
5:30 with Lauren and Keith
Super jazzed that I made it up to 68#, which I failed a few times but finally caught in a power snatch. Previous PR was 62#, and today I hit 63#, 65,5#, then the 68. It really felt good and I have to thank Lauren for so consistently and accurately cueing me all cycle. She left me with the important reminder today that I need to start focusing on mental game on confidence, which is a great tip and weirdly (aptly?) ties to a reminder one of my colleagues gave me today to stop apologizing for things. Any tips on mental game truly welcome. Definitely making a big journal note about today.
Not for time work with white kettle bell and push-ups (8-13 each round).
9am snatching with Jess
Worked up to 195 (93%) with at least 4 misses on the way. Took one crack at 205m missed, then ended with a make at 165. Skipped the carries and dips since I knew I was gonna come back and test some Flex on the Beach with Jason stuff later on, which was all harder than I expected :0
K HarpZ says
Report back about how those Serpent Thrusters feel. Need to know what to expect come game day
Allie B says
Fun short circuit! Nick told me to keep my damper setting between 4 &5. DEAR LORD! I’ve found the light!!! I can row!!!!!!! Anyway, the :30 row sprints at short circuit felt 7,653,891 times better.
63-73-78-83(f a lot)-73
…88 is current PR. Oh well!
Dips were solid!!
62# kb for the carries. Could have done red, but… I didn’t.
Fun to see and hear about so many PRs this week! This was a great cycle!!
Karina S. says
Tested one RM bench with Jeremy and hit 115lbs! Which brings my powerlifting total to a sweet 600lbs. Super stoked. Tried for 120lbs but ruined the first attempt by muttering “I got it” and the second one by being tired.
Some NLWC on Monday and more snatching today.
Looked back and my previous snatch PR was 53lbs in the Open….and that was also the last time I snatched so I should probably stop with the low level self loathing about my numbers since I’ve been doing literally nothing to improve for the last 8 months. Anywho hit a 20lb PR at 73lbs on Monday (go see Frankie everyone, he’s real good) and practiced reinforcing it today. Trying to ingrain good movement patterns and not move up in weight too aggressively. Worked up to 4 reps at 73lbs and the last one felt fast, light, and good. Excited to hang in the weightlifting gym underneath my AirBnb this weekend!
Feeling much better now that I’m back in gen pop, less surly for sure! It’s been noticed by friends and family so maybe eating a ton (some trash) and slowly lifting heavy things like a garbage opossum wasn’t the best for my mental state, tempted to do more strength cycle for those monster gainz tho.
Never satisfied by always very pleased with progress!
Got a bit more sleep last night than previous nights and was much more with it today!
Everything felt smooth and strong up until 98, then I starting popping the bar out in front with my hips. Managed to make 98 after one or two attempts. Happy with how things went even though I didn’t match my PR (103). My PR is very recent anyway so can’t expect to hit it every time.
Ring dips: 4-4-4-2
Haven’t attempted or worked on these in a LONG time, but did lots of accessory work this summer to help build up strength for dips. Pleasantly surprised even though I may not have locked all of them out at the top. Still need some more strengthening on that external rotation. Probably can officially start working in some ring holds and rings dips again on the reg! Sooo happy esp because I was hesitant to even try them today!