“Tommy Mac”
2 Rounds for Time:
12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power Snatches 115/75
12 Burpees
12 Push Jerks 115/75
12 Burpees
12 Hang Squat Cleans 115/75
12 Burpees
12 Overhead Squats 115/75
In addition to the 120 Burpees, “Tommy Mac” involves 24 reps each of 5 different barbell lifts: Thrusters, Power Snatches, Push Jerks, Hang Squat Cleans, and Overhead Squats. The barbell weight should be a medium-heavy, manageable load, allowing each set of 12 do be done either unbroken or in 2-3 quick sets. The Power Snatches are the exception here, if you’re not great at cycling these, then quick singles is appropriate. Aim to keep moving through the Burpees at a steady pace.
Post time and Rx to comments.
Compare with 9.4.2017
“The 8am class starts at EIGHT. A.M.” Ever notice how smoothly our classes run? That’s because CFSBK’s awesome coaches adhere to our Group Class Coaching Expectations, a document we developed based on 10 years of coaching experience. Here’s a preview of Captain Osorio talking to CrossFit Journal about one of those expectations—timeliness. With a CrossFit Journal subscription, you can watch the whole thing here
Sign Up for Brazilian Jiu-Jitsu at CFSBK!
Brazilian jiu-jitsu (BJJ) is a full contact grappling style that prioritizes strategy over brute force. Literally translating to the soft or pliable (jiu) style (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its, core a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, making BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.
The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
Course Details
This will be a 4-week course with the option of taking 1 or 2 classes per week. Classes will cover the basic body mechanics and techniques used in jiu-jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry!
By the end of the course, you will be at the point where you can walk into a live-sparring jiu-jitsu class without reservation.
Schedule
Level 1 (November 19th – December 11th)
Sundays, 3:30pm – 5pm
Mondays, 8:30pm – 10:00pm
Level 2 (November 19th – December 11th)
Sundays, 2:00pm – 3:30pm
Pricing
1 class per week for 4 weeks: $90
2 classes per week for 4 weeks: $160
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte.
Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately.
She initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
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7am with Lauren + Ro
Tommy Mac in 23:03, with 52#
I’m so mad at myself, the first round I was breezing through power cleans until Lauren pointed out they were full squats. Hardest part for me were the constant burpees! Both physically and mentally. Glad to be done!
You looked to me like you were consistently moving!
I have a love/hate relationship with Tommy Mac.
19:23 Rx – about a minute better than when did it last crush week. Managed some slightly larger sets than last time, which helped.
Thrusters: Unbroken , 8-4
Power Snatch: 4-3-3-2, 3-3-3-3
Push Jerks: 8-4, 8-4
Hang Cleans: 8-4, 8-4
OHS: 8-4, 7-5
Basic walking in a struggle right now.
*is a struggle, and apparently so is spelling.
“in” a struggle makes its own sense though.
10 AM with Brett and Lauren
Tommy Mac in 26:58 @75#.
Didn’t finish back in Sept- 18 reps short.
Much better pacing this time and really focused on getting the lifts right. probably my lowest catches ever in the clean. (but i’ll cherish my unbroken thrusters badge from last time).
Also, great video David! Staying consistent with what’s on the blog is so much appreciated.
While on vacation once in Maine, I scouted out a box to hit up a class early in the morning before the day’s activities. I didn’t have a car, so I walked a mile and a half at 7am, in the cold, to this empty gym, tracked down the owner in his office, only to be told that the website was outdated and they no longer offered 7am classes.
I was so frustrated! On the walk back, I went to a coffee shop and took out my frustrations on a chocolate muffin. It helped, but not that much.
Wow. That is NOT COOL. (The Maine box, not your reaction!)
This has happened at multiple gyms I thought I’d drop into—completely outdated websites! So frustrating. +1 on the thanks to David and Crew for clear communication and consistency!
7 am with Arturo and Lauren
23:43 with 42# on the bar. Looking back on what I’ve done in higher volume workouts for thrusters and OHS, I might have gone light today but tried to make up for it by not putting the bar down (much). I like to use Jaime as a gauge and kept up with her minus 10 lbs on the bar so felt that was OK. I broke up thrusters the most and snatches and hangs in at least 2 sets but the push jerks and OHS were unbroken each time. Is it cheating to move your hands down before getting up from a burpee? That as a helpful “technique” for me just before the leggy lifts.
Monday Funday!
warm up: assault bike and OH carries
4 sets:
a1. 8-12 seated arnold press 20×1 @ 27.5# (rest :45 before a2)
10-10-9-9 … some of those got really ugly
a2. ME strict ctb pull-ups, blue band (rest :90 before a1)
7-6-5-5
BSQ 5×15 @ 35% (75#)
done. fine.
10 min, sustainable:
8 cal bike
3 bar muscle up
10 DB power snatch @ 35#
=4 rounds + 17 reps
(BMU all unbroken and feeling pretty snappy! bike around 56-60)
about 10 min recovery and set up
10 min, sustainable:
6 L front-rack KB walking lunge (16kg)
6 R front-rack KB walking lunge
30′ handstand walk
30 DU’s
=5 rounds + 12 + 30′
I’M FAMOUS!!!! I’M ON THE CFSBK BLOG!!!
4:30pm Group Class with Coach Ro
“Tommy Mac”
29:22 Scaled to 95lbs
Scaling to 95 was absolutely the right choice. I went back and forth on it but during the first set of thrusters I knew I had made the right decsion. This was a long grinddd but I felt pretty consistent.
Cashed out with 3×10 curls at 20s
I also did some squats earlier, but Ive been doing that a lot so I’m not really tracking it.
Starting on time is one of my very favorite things of CFSBK!
But ugh now I’m just going to keep hemming & hawing on scaling/not scaling t-mac until 7am (ON THE DOT!) tomorrow morning uughhhhh
5:30 with MelRo
Used 42# and hit the 30 min cap after the last push jerk rep in second round. On a plus note, this is a 30 rep improvement from last crush week (and I think I used 35# then but didn’t record so not 100% sure) and I moved for 30 freakin minutes. On a sad note, every burpee still feels like death and my wrists were bothering me a bit.
6am with Ro and Lauren
Managed 22:20 on Tommy Mac. I didn’t have a time for it and I’m still definitely on the mend from the flu so pretty happy with this!
Yay DO!!! You da bomb
A) BSQ: 5×5, 4s down/3s up
155/155/160/165/170×5 respectively.
YAS! I’m pretty excited about these weights. That tempo seems like second nature somehow after doing it for 10 weeks or maybe even more. I think I’m finally learning to squat properly. Hit a 5×5 on Friday across at 165# and it was smooth and easy, learning to maintain tension in the bounce has been a 5 year adventure for me. I think I’m really starting to understand! Took me long enough. Anyway, positions felt great with the tempo. Little to no shift or compensation!
B) Bulger: 10 rounds
150M run
7 C2B
7 front squat (95#)
7 HSPU (kipping allowed, I did strict)
Completed in 29:18. Full volume strict HSPU!! This was a big deal for me, I’ve really tried to stay true to my principle of not kipping HSPU unless I really have to (competition of some sort), think it will really pay off. Anyway 70 is definitely the most I’ve ever done.
Run, broken up into 6x75ft shuttle run with an extra half shuffle. Tried to touch down at turnaround to make it extra tough. This was supposed to be a smoother straightaway run but I wanted to stay inside so I made it worse instead
C2B and squats unbroken, also great to see squat capacity has improved and C2B were feeling organIzed
*tough one. It dragged on for awhile. Way longer than intended so I actually had to use some time to move my workout station for the starting strength folks. So ate at my clock there but whatever. Great exercise!
C) TABATA hip ext: 7x 20on/40off: 48 total
D) TABATA GHD sit-up: 7x20on/40off: 85 total
E) cardio: HR monitor is ded
15 min row: 171 cal
10 min ski: 81 cal
15 min bike: 109 cal
* wasn’t feeling it today, headphones kept breaking. I was dying to get out of the gym because my crap has been taking so long these days. Sandbagged a bit because I didn’t have my watch to keep me on track. Oh well at least I got it done!
First day of RP means I am stressed because Ive never focused on dieting properly and I’ve never meal prepped in my life. I’m hoping to get a system here in the next couple of weeks. Either way I’m excited about seeing if it helps my performance out a little bit!
I’m exhausted goodnight.