Touch-and-Go Power Snatch
5-5-5-5-5
Lighter than last week. If you missed last week, then begin at about 50% of your best Power Snatch and work up from there as able. These should be true touch-and-go without the need for the barbell to be resting in the hang position on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of 5 quick bailed singes as needed.
Post loads to comments.
Exposure 2 of 8
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For Time:
10 Russian Kettlebell Swings 32/24kg
20 Burpee Box Jumps 24/20″
20 Russian Kettlebell Swings
15 Burpee Box Jumps
30Russian Kettlebell Swings
10 Burpee Box Jumps
40 Russian Kettlebell Swings
The Kettelbell Swings should be medium-heavy and unbroken on the fast end. The jump on the Burpee Box Jumps is Rx’d as a two-foot takeoff. Come to full extension atop the box then step or jump down as desired.
Post time and Rx to comments.
Get Your 2018 Dogs of CFSBK Calendar!
The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a sliding scale cash donation of $30-60 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the front desk. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com
Work Part Time at Amika
Steph M.’s company amika is opening a pop-up shop in Times Square for all of December and potentially into January! They’re looking for sales people and cashiers. They compensation is $14 per hour plus $50 in amika products every week. The hours of the shop are 10am to 10/11pm. Shifts are 8 hours, but the schedule is pretty flexible and shorter shifts are available if needed. They’re hoping to hire friends and relatives first. It would be a good gig for students home for the holidays. Candidates can send their resumes to amikapopup [at] loveamika.com. Please also include your availability in the email!
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Yesterday’s Results Board: Back Squat | Turkish Get-Ups
Sisters in Sweat ft. Serena Williams Gatorade
New Research Suggests Working Out in Groups Improves Quality of Life BarBend
7am w/ Jess + Lauren
Touch-and-go power snatches: 57×5 / 62×5 / 67x5x3. These start off fine and then it all goes to hell after the first three. Great coaching on getting under it quickly and remembering to breathe 🙂
WOD: 9:08 RX. Fun one! I was trying to keep up with Jaime C. but she was FAST—probably because she did all the KB swings unbroken, which I did not. She had a great point: the first swing is the hardest! Once you get into a rhythm, it’s easier to just not stop and keep going. Note to self for next time!
TNG Power Snatches (x5): 63, 73, 83, 93, 93, 83.
WOD: 6:57 Rx
Broke up the last set of swing 25-15, otherwise unbroken. Grip was by far the harder part. (Pssst – the KB is actually 32/24 – or at least it was this morning.)
Touch-and-go Power Snatches: 42 – 52 – 57 – 67 – 72
Jess pointed out that I wasn’t keeping my back straight/chest forward on the way down before the “touch”, which I focused on thereafter. It’s stuff like that where I’m so grateful we have such attentive/personal coaches.
WOD: 7:42 Rx (24kb, green bell. Was it supposed to be yellow?)
Unbroken swings, which was ALL mental on the set of 40.
I had to keep reminding myself that that first swing is always the hardest, so if I set the KB down I’d have to use more energy to pick it back up and get started again.
Jaime this is fast af
8 am with Fox
52, 58, 62, 65, 65 (or maybe those are 64.5 – don’t recall if those little, flat rings are 1.5 or 1.25) either way this is more than 90% of my 1RM so I feel like this could be a good gain cycle for me! I had to reset on the 5th rep on the last round because the bar came down unevenly but Fox’s tip to lead with elbows to bring the bar back down was a helpful game changer. These were much better organized than my 3-3-3 were last week (although got to 68 on those).
WOD in 10:35 with 20 kg KB and 18″ pylo, which I was so grateful for when I missed one badly! Gol this work out fried what I think are my abductors on both the jumps and the swings.
10am class
Worked up to 145* on the power snatches…
*Brett called out my last rep as a full squat, gdmnt…felt so high 🙂
Metcon Rx’d in 8:20
Settled into a nice rhythm on the BBJs, but could not/would not do the swings unbroken.
Forgot to post yesterday
7:30pm Group Class with Coaches Caffeine and KeithLo (Keith and Melo)
Tempo Squats with Sherbear
Low Bar: 185x8x3
Turkish Get-Ups R/L
40/40
50/50
60/60
75/75
90/90
100/100F
-/90F
Did some tempo work on my left side with the 75lb DB holding each position on the way up for a long 5 count to get more stability training. I love TGUs!!!!
Finished with some rope climbs
5 x 5: 75, 85, 85, 95, 95. Still not getting deep enough (even for a power snatch), but definitely moving better than it ever has for me,
WOD: 12:27. Rx-ed the box (24″). Scaled to 24kg on the RKB.
Meant to add: Noon with DO.
Happy birthday Jen.
Noon with DO
Touch and go power snatch work stayed light and manageable for me (worked up to 57#) so I could really drill in consistently good form and efficiency. Overall felt ok but still need to work on the move aggressive drive under the bar. By my last set I was actively focusing on that and seeing a difference, but this needs work always.
Metcon in 11:15 using the yellow kettlebell and 12” soft box. I will never do burpees on my birthday again. After the cashout, I did another cashout having a cider, because that’s what I should have done in the first place!
Happy birthday! Yay cider!!
Happy Birthday! You totally deserved that cider especially after doing today’s evil work on your birthday!!
🙂 🙂 thanks!
Kept it simple today. Feeling unexpectedly beat up in my lower body from yesterday.
Row Conditioning
4 x 500m @ 2:04
Rest 2:15 between each.
Rest an extra 2:30 after 4th, then
4 x 500m @ 2:03
Rest 2:15 between each.
2:04.4, 2:03.7, 2:03.4, 2:02.0
2:02.8, 2:03, 2:02.6, 2:01.7
Excited/scared/ready to try this hovering at 2:00 without blowing up.
4x:
10ea SA DB external rotation @ 30×1 (7.5#) – got better as i went along – R side very stiff at first
5 L side glute bridge eccentrics (:02 top, :03 lower)
10 pull-up grip hip-taps
20 alt prone butt kicks
10 AM with Brett and Jess
worked up to 83# on the snatches- did 90# last week, so probably about right-
felt good about these.
metcon RX in 8:49. everything unbroken
save the round of 40 kb swings- 15/25.
Today: “went Brogue” on my programming and skipped out of work early with the bossman to do Body Elite at Solace. A lotttt of fitness but have been needing a day like this since i’ve been fighting this thingy for quite some time now and i’m finally feeling pretty good
Solace: partner WOD for both, split work
AMRAP A:
*0-5:00*
500M row
21 DL @ 135#
18 burpee over bar (lateral)
(remaining time HSPU)
*5:00-10:00*
500M row
18 DL @ 185#
15 burpee over bar
(remaining time HSPU)
*10:00-15:00*
500M row
15 DL @ 205#
12 burpee over bar
(remaining time HSPU)
Bossman and I split the row into 250M, as well as the deadlifts and burpee over bar. Accumulated 56 HSPU and i forget how many Dan got.
(((rest 10 min))))
AMRAP B:
*0-5:00*
30 GHD
40 BJO (20″)
30 TTB
(remaining time BMU)
*5:00-10:00*
30 GHD
30 BJO (24″)
30 TTB
(remaining time BMU)
*10:00-15:00*
30 GHD
20 BJO (30″)
30 TTB
(remaining time BMU)
Split the GHDs and T2B almost even, then I think Dan did 5 extra box jumps on the 30″ so I could do all of the BMU and a big set of t2B at the end. My hands were getting sensitive so I think I ended with a total of about 22
Back at home base:
A) PCS: 2 rounds
8 ea SLDL (45# ea hand)
15 hip extensions
30M double DB OH walk (30#)
5s eccentric squat pressout (15#)
30s hollow hold (w/ single leg tuck)
B) Wanted to give lynne a try from my Kinnick programming, but was aware that my pull-up game would definitely be screwed. Decided to wing it anyway cause I felt good.
Lynne : 65 reps total
5 rounds of:
max rep Bench Press, 1x bodyweight | 135 lbs | 2, 1, 1, 1, and 1
max rep Pull-ups | 25, 7, 9, 10, and 8
Okay! SO my massing diet is going super well, i’ve gained a wopping 1.0 pounds. ha! I actually weighed in around 132.5 but I rounded up because I have gainz goals. Bench is one of my biggest long term struggles and it’s highly underdeveloped relative to my other lifts. BUT I benched my body weight 6 times! so I’m happy! My hands as expected, so when i almost ripped in round one, I dropped early. Decided to switch to strict pull-ups for rounds 2-5. Solid strict work feeling strong! I took the *rest as needed* portion of this a little too seriously. I even took a break to go over to 597 and eat some of my chicken and rice. lol!
C) 30 min recovery pace: Assault bike, slooow and steady, mostly all legs, lots of texting, I was listening to Bon Iver on my headphones. I was not going hard.
D) Attempting to eat a lot of food. Which I now realize i’m bad at
All the fitness today!
Not for time:
13 strict hspu
1:00 rest
10 shspu
:45 rest
7 shspu
:30 rest
4 shspu
Getting better at these. Every rep now hits the one abmat so hopefully soon I go to just a skull mat.
“Johnny”: 22:41
1200 row
Then 2 rds:
19 cal aab
87 du
7 rope climbs
Then:
1200 row
Tried to pave well and after I got through the second rd of du, I felt like I had someone sowing a stitch in my side. Not pleasant but still pumped with how I stuck with it and didn’t fall apart.
EMOM 5
6hang sq cleans + 2 PJ #105
5 HSC + 3 PJ
4+4
3+5
2+6
All unbroken and fast which was the point. Feeling more stable oh these days, which is nice.
MU work
Banded ring mu
Blue band x8
Red band x6
Just working the turnover to hopefully translate to real time!!
TGIF
*sewing
Snatch: 52-57-62-67-72
Tng really jack my heart rate which is why I normally do singles in workouts. Good to practice!!
Wod: 7:14? 7:25? RX
I wrote it on the board.
All Kbs unbroken which was a challenge I loved. I love pushing my
limits on movements I know my form doesn’t break down and I don’t have to worry about hurting myself. KB swings are a place I feel comfortable doing that. Fun to use that green bell— wasn’t sure I could do it!
Kept a steady pace on BBJs. Can’t believe the 6:16 time Katie E. Posted. Dang!!
7:30 with Brett and Lauren
Worked up to 78 on the snatches.
Metcon RXd in 7:04. All swings unbroken.
Felt the bicep curls in my fore arms most… grip strength crushed.