Power Snatch
1-1-1-1-1
Warm up and work up to a heavy single Power Snatch. Focus on balance and patience off the floor in the first pull, an aggressive second pull, and, even though they’re Power Snatches, speed under the bar in the catch.
Post loads to comments.
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For Time:
800m Run
80 Squats
80 Kettlebell Swings 24/16kg
400m Run
40 Squats
40 Kettlebell Swings
Post time and Rx to comments.
Lynsey isn’t nearly this scary when she coaches CrossFit Kids, we promise | Photo by Thomas H.
Weekend Schedule
We’re hosting the CrossFit Level 1 Certificate Seminar this weekend, which means we’ll have to cancel a few classes. The following classes are cancelled today: 8am group class, 10am CrossFit Preschool, 11am CrossFit Kids, 11am Active Recovery.
Check Out Anti-Gravity at CFSBK!
Is your kip krap? Are your Handstand Push-Ups nonexistent? Check out Coach Arturo‘s Anti-Gravity class: an hour-long gymnastics strength, skill, and conditioning class. The class will focus on the bodyweight skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of progressions, weighted and strict practice, and other techniques to dial-in your bodyweight movements. Our goal is to improve not only skill, but also gymnastic work capacity and muscular endurance.
Days & Times
Tuesdays at 7:30pm
Sundays at 2:00pm
Programming for each day can be found in the comments section of the daily blog post on Sundays and Tuesdays.
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The Forgotten Art of Squatting Quartzy
When Counting Calories Messes with Your Head BarBend
Come and check it out today!!
AG
A.
2-3 sets @Z1 effort
6 ea SA DB strict press @2012
12 Alt Cossacks
20 double unders
20-30 sec L-Hang
B.
kipping HSPU Practice
B.
5 rounds for time:
5 HSPU
10 BJO, 24/20
20 double unders
Just want to put in a good word for AG as a relative newcomer (not that it needs it with so many satisfied customers but y’know).
I’m not the most gymnastically inclined person and always worried if I took AG that I’d just bashfully swing at the bottom of the bar like a sack of potatoes as all these talented lithe gymnasts did muscle-up tricks for fun around me. AG’s not like that at all! It’s a fun, friendly, no-judgment environment where even if you don’t “have” the movements being worked that day, you get experience trying out progressions and component exercises focused on helping you get there. At the end of class, you can put what you’ve learned into a metcon setting right away, even when scaling.
So yeah! Even if you’re like me and have a kip rhythm that’s as bad as your dance rhythm (seriously don’t take me dancing), AG is really fun and helpful.
Yrs etc.,
a sack of potatoes
So helpful to hear! I’ve been worried about trying it because I don’t really “have” any of the movements but think it will probably help. Just went to 5 days a week so going to set a goal of trying AG in the next few weeks.
DO IT!!!! AG wasn’t created to help people who already know how to do this stuff do it better. It was created for those of us who need more focused attention on gymnastics movements, i.e., the sacks of potatoes of the world! I definitely count myself in this group, and Ro got me from zero kip to, if not kipping mastery, at least a point where I can at least Rx kipping movements (sometimes scaling volume) in WODs.
I miss AG. I feel like I might be rehabbed enough to come back soon though!
AG is the best class CFSB offers. Coach Ro is the man I’ve been working on bar muscle ups for years and only two instructional classes with AG and now I can string multiple bar muscles ups together. Awesome class –
I echo this point! AG is the class I take so I can finally learn and practice gymnastic movements. For me, I hadn’t ever “had” a kip or butterfly or rope climb until I first learned it in AG. Huge fan of this class!
9am today with DOMelo
Worked up to 67# power snatch. This was about where I wanted to be. I haven’t snatched this cycle because Sundays have been busy, so it was neat to come in cold and give this a go. Much less in my head about it than last cycle, but also much less organized dropping quickly under the bar than last cycle.
For time work in 15:56. Woof.
9am with DO & Melo
Power snatch:
53, 63×2, 73, 83, 88, 93F, 90*, 93F, 93*
On the last miss Melo flagged that i was looking at the floor – adjusted my line of vision up & the last snatch felt like the best of the day (and the best for the past couple weeks!). 5# PR for a power.
WOD: 14:20rx
Testing week was fun w/lots of PRs, but since I only jumped in the last two weeks of the group class cycle, this really just serves as another testimonial for strength cycle!!! Do it!
10am Strength Cycle
LBBS 235x5x3 – low bar starting to feel good, weight starting to feel heavy.
Press 125x5x3 – still moving easy.
Deadlift 365×2 315×5 – started off with the wrong weight (365 was my previous 1RM!), then switched back to 315 for a good set of 5. Ended up with a new 2RM and a new 5RM 🙂
Then did some double under practice, managed to get around 10 unbroken, I’m finally getting the rythm! Overall was pretty glad to not be in group class today, I really didn’t feel like running and doing a ton of squats.
9am with DO and Melo
Fist day back after being out for a week with the flu. Took it pretty easy because my lungs are definitely not 100% yet
Worked up to 175 on the Power Snatch – PR is 185
Metcon in 11:37
Power Snatch: Tied by current PR of 113, and looked way better than any past attempts have. Then 3 fails at 118, but each better than the previous.
WOD: 11:43 Rx.
AG: I can’t make it very often, but every time I do it is always to tremendously helpful. My HSPUs have gone from utter terror of being upside down to actually being able to string a few together from the floor.
WOD in just under 12 with 1 abmat. Still had a full round left when everyone else had finished, but all were very supportive as I chipped though the last set in singles.
Saturday StrongFit! Highlight was Zercher carry 50′ with the yoke – worked up to 235# twice. And 5 minutes of Whit and I trading the sandbag over the bar that never seemed to end.
After:
2k Row: 7:51.9 Consistent moderate pace.
9-8-7-…-2-1 V-ups and Push-ups. Relaxed pace to stay unbroken.
155# on power cleans.
WOD in 13:29
OG tonight
Deficit deadlift: 165x5x3
Couple of metcons with Crumsho.
10 min amrap:
300m row, 6 C&J (scaled to 72#), 8 box step ups (72#)
Got 3 rounds + 130 meters.
10 min amrap:
6 pull ups, 6 ring dips (scaled with a band), 9 American KBS, 9 burpee box jumps.
3 rounds + 21 reps.
Thanks for pushing me/letting me tag along Mike!
Bah. I posted on the wrong date. Copying below:
I’ve been going to Crossfit Primal Ape during my stay in Manila. I’ve been taking it a bit easy the last 2 weeks so this was my first serious class since I’ve been here.
Saturday
“Helton”
3 RFT (30 min time cap):
800m Run
30 DB Squat Cleans
30 Burpees
Scaled to 40# DBs for the squat cleans. Made it up to round 3 and 1 squat clean before the time cap. Started out with sets of 10 for the first round then dropped it to sets of 5.
This was incredibly tough. It didn’t help that it felt like 100 degrees during the day. However, I still enjoyed this workout.
Snatch:
Didn’t work up to a heavy single because I didn’t snatch much this cycle so did a bunch of reps at 63, 68, 73 and 78. I tend to not drop under the bar so focus was to be just above parallel. Had success with dripping under but was popping the bar out with my hips so then focused on jumping straight up. Loaded the bar with 83# which should have been easy but just picked it up a bunch of times. Def need to get comfortable with snatching again and putting some weight on the bar.
WOD in 13:32
Runs slow, air squats- had to pause a few times, KBS- 55-25, unbroken
AG:
7:45 with HSPUs to two ab mats.