Power Snatch
Every Minute on the Minute x 15:
Hang Power Snatch
Lots of reps with a short turn around time again today. Keep the weight medium-heavy, focus on an aggressive 2nd pull, and, even though they’re Power Snatches, pulling under the bar with consistent footwork.
Post loads to comments.
Exposure 7 of 8
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Performance
AMRAP 12 Minutes:
4 Bar Muscle-Ups
8 Handstand Push-Ups
12 Squats
Fitness
AMRAP 12 Minutes:
4 Knees-to-Elbows
8 Push-Ups
12 Squats
Post rounds, reps, and Rx to comments.
November 11th and 12: CF Level 1 Certificate Course
On Saturday, November 11th and Sunday, November 12th, CFSBK will host the CrossFit Level 1 Certificate Course. Courses are open to individuals and trainers at all stages of development. The Level 1 Certificate Course serves as the cornerstone for CrossFit methodology and movement and includes classroom instruction on these topics, as well as hands-on small-group training for the movements. These group sessions are conducted under low intensity with a focus on improving mechanics. Students’ movements are observed and corrected, and they engage in dialogue concerning effective coaching techniques. Large group CrossFit workouts are conducted as an example of bridging the gap from theory to practice. These workouts provide examples of how to:
- Conduct a class.
- Hold a standard of effective technique at high intensity.
- Achieve relative high levels of intensity for each individual.
- Scale for any ability level.
The Level 1 provides introductory education on the fundamental principles and movements of CrossFit. It is structured to meet two goals: 1) Provide attendees with the knowledge to better use CrossFit methods for themselves; and 2) Provide attendees with an initial and foundational education to begin training others using CrossFit.
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Yesterday’s Results Board: Partner WODs
Act As If Catalyst Athletics
Burials Unearthed in Poland Open the Casket on the Secret Life of Vampires Smithsonian
AG
A. 2-3 sets for quality:
5 ea lateral box step ups
5 ring rows @3012
5 burpees
B1. Pistol practice
B2. EMOM 10
EVEN: 10 alternating Pistols – choose scale from above
ODD: 8 burpees
C.
4-6 sets @80-90% SE
10 Box Jumps, 24/20
5-10 C2B pull ups, or ring rows
15/12 cal row
rest walk 1:1
10 a.m. split class w/Keith in 597.
Hang power snatch: up to 145#, sweaty palms got the better of me at 150# at the end. This focus on making power lifts feel like paused squat lifts is starting to pay off for me. I was having trouble power snatching consistently at 115# in metcons over the summer; today I hit 12 with good form at that weight or higher from the hang.
Fitness metcon: 10 rounds even, Rx’ed. Was temped to do jumping BMUs but decided the kip needed the work. Glad I did — also felt a lot of improvement here. No flailing at the bottom until the 8th round, and I was able to correct it.
Off to the theater in the pouring rain!
11am w/Morit & Keith
Hang power snatch work w/Leslie!
53, 63, 73×2, 73F, 78×2, 83F, 83×3, 88F, 88, 88F, 88
Clearly all over the place, but not necessarily terrible. Was finding a good place just above parallel, so definitely dropping. Low back was way better today. Need to focus on jumping straight up, not just trying to pull back immediately.
Fitness WOD: 9 (maybe 10) rounds + 2 reps. Scaled the pushups to 4 from toes/4 from knees which is the most strict pushups I’ve ever done in a work out. These were so hard. Knees to elbows got better throughout – kip stayed around. Squats were fast!
I forgot to post yesterday but my arms are just starting to feel like I can lift them and use them
11:00
partnered with Matt!!
First Metcon: 11:21
we used a #40 db and I can’t believe how much worse that was with just a five pound increase then what I’m use to! I had to do 6 pwr cleans, put the db down and reset and then do the last clean and into the push press!
Second Metcon: 10:39
we crushed this. Split the row into 25 cals each, which worked really well for us. Matt was pulling at 1700 throughout the entire time! Then we did burpees in sets of 5 which was good because we were able to power through them!
I loved this workout. I really like the Saturday theme…partner or chipper workouts! I love partner stuff! It makes me push harder and I love having someone to plan strategy with!
It was a pleasure to work out with you Sarah! We approached the workout with intensity and strategic planning that clearly worked out very well for us. My favorite part was when we originally raised our hands for 35# and then looked at each other and said, “let’s try 40#”. The rowing sprints had me feel like I was entering into another physical dimension, I’m really feeling it today. We pushed ourselves and planned well and did great. Looking forward to the next one!
Noon Class
HPSN from115 to 155 finishing at 135
Feet were moving wider than Iike and the bar felt pretty heavy today.
Performance Metcon as Rx’d
7 Rounds + 11 reps
Pretty happy with that.
Yesterday: sandwiched workouts around coaching. Tight time crunch!
A) strict press: 3×8 @ 75#
Feeling good. Have more in me for sure
B) cardio: 140-145 bom
15 min row- 189 cal, 119avg/130max bpm
15 min run- 1.3 mi, 140avg/162max bpm
15 min bike- 139 cal, 109avg/117max
*not too bad! Couldn’t get the heart rate up and was really pushing it on the bike/erg.
C) 3 rounds:
20s row cals: 7/7/7
40s rest
20s 100# sandbag bear hug carry: 15-20M ea round
40s rest
20s assault bike cals: 11/10/9
40s rest
20s burpees: 9/9/8
*good little sprint WOD! Try to stay true to the stimulus and push as hard as I could. Happy with the ability to recover in 40s
Today:
Hand power snatch- worked up to 103.
Wod:
Performance Rx-1 round then switched to fitness for 9 rounds plus 5 reps. Right shoulder was feeling a little squirrelly and my palms felt delicate so I made the switch. Yep, I was totally a special flower today.
Yesterday was fun partnering with Erica. We finished the 1st wod in 9:12 at 35#. Then finished the whole thing in like 31:21.
And congrats Allie on that muscle up!!! You’ve been working so hard at it so it’s well deserved!
Congrats Allie on the strict MU and Bethany on all the PRs!
First group class since Wed because I’ve had a cold.
Snatch EMOM: Stayed at 63 for all rounds since I haven’t snatched since my knee incident.
WOD mashup: 12+5
4 K2E
4 HSPU- 2 ab mats
12 air squats
Have been working on strict HSPU in AG strength so figured I could work kipping at low volume into this WOD. Focus was on being controlled on the way down. Also was good practice organizing the kip which does not come naturally to me on HSPUs.
Air squats were slow and controlled because of my knee.
AG:
Pistol EMOM.
Can still do one with my right leg but did not attempt my left leg without assistance. Did the EMOM with a blue band and made sure I was slow and controlled on the left leg.
WOD: 10 box jumps, 5 C2B and 12 cal row:
1:45, 1:47, 1:37, 1:46
Strung together a bunch of kipping C2B although it felt like I was flailing all over the place.
Stopped after 4 rounds because I was tired and thought that was plenty for my knee today.