WOD 2.25.18
EMOM x 35 (7ea):
1) 2 Power Snatches
2) 30 Second Hollow Hold
3) 40 Double-Unders or 40 seconds of practice
4) 5 Strict Pull-Ups
5) Rest
The Power Snatches are not touch-and-go, and you can build to a heavy double or perform work sets across.
Post work to comments.
Coach Nick and his CRASH-Beasts are competing at the CRASH-B World Indoor Rowing Championship in Boston today. Here they are doing their final practice last night at Harvard’s Newell boathouse. Let’s send them some good vibes in the comments!
TODAY: Starting Strength Program Total
Coach Jeremy’s Starting Strengthers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
Register for Active Life Strength
Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs.
The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.
For more information on The Active Life, check out:
- @activeliferx on Instagram
- www.performancecarerx.com
- The Active Life on YouTube
Schedule
March 12th, 2018 – May 3rd, 2018
Monday and Thursdays from 6:30pm to 7:30pm
2x per week for 8 weeks
Cap: 12 athletes
Cost
The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)
What happens in class?
We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.
In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.
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Yesterday’s Results Board: Open Workout 18.1
How Exercise May Help the Memory Grow Stronger NY Times
Nicole Carroll’s Tips for 18.1 CrossFit Journal (video)
AG
A.
2-3 sets for quality
20 single unders
5 chin ups or 10 ring rows
5 lateral box step ups
B.
Double under Practice/101
C.
10 min @aerobic pace
8 pull ups
10 burpees
25 double unders
rest 3 min
10 min @aerobic pace
Row 15/12 cal
10 burpees over the erg
25 double unders
good luck Charles River All Star Has Been Rowers!!
Go ahead, Break the chain.
Long post alert…
8am with Jess Fox!
Was up early and decided to get moving. Loved this EMOM, despite sore hands.
Power snatches up to 98# (!) which is my current 1RM for like all variety of snatches – full, power, hang, etc. Really pleased to be pushing my ‘work’ weight for snatches into the 90s. Got out some serious frustration from yesterday with these. Spent the double-unders trying to un-practice my donkey kick/stamp – last round was the best. Got up for a single pull-up in 4/7 rounds – used blue + red band to finish the rest each round for volume. Lats are shot and another tear started on my palm…
Yesterday – 18.1
6 rounds + 8 ttb, 10 db c&js, 3cals = 201 reps
The bad: did a bunch of smart prep – sleep, food, good attitude, etc., and then, at the last possible minute, threw a shot of espresso on top of it all. My heart rate jumped before the workout, which I thought was nerves, but through the second round I could NOT get a handle on it. So frustrating. I was also so worried about the row, I really under-thought the ttb volume. Had gone in prepared to do singles, but even those caught up to me quickly. So frustrated with my lack of composure in this. My goal had been to clear 7 full rounds.
The good: this was more ttb than I’ve ever done RX in a workout, and I should give myself a little credit for that. The c&js were totally fine, even on the left (dropping down on the jerk was a game changer – db would pop up almost weightlessly). Row was less terrible than expected. KIRBY was an awesome judge and partner and I honestly almost teared up with pride a little as she went all out on her last couple of rounds to post an amazing score.
All in all, incredible vibes & SCORES (STRONG LADIES I’M LOOKING AT YOU) in the gym this weekend, ready for the next one (sans espresso)!
2 Power Snatches: 93, 98 x 2, 103 x 2, 108 x 2.
Hollow hold: Happened.
DUs: Two trips, One trip x 2, Unbroken x 4. Just need to remember to relax.
Pull-ups: 4-1, then 3-1-1 x 6. Happy to make it through 35 strict pull-ups.
Saturday:
StrongFit! Highlight was taking the 425# yoke for a 50′ walk. Much fun.
Friday:
18.1: 273 Reps Rx (9 rounds + 3 T2B)
T2B are not my jam, so just tried to minimize rest there and push harder on DB and row. Impressed by everyone plowing through this long one.
noon class
snatches up to 165 successfully, then missed the second rep on the last two sets.
30s full hollows
dubs unbroken save for round 6, tripped
5 strict ctb
‘second rep at 175 on the last 2 sets’…
Go Crash B’s!
10 AM with Mr. Fox.
snatches to 108- trying to get fast and low.
hollow holds happened.
Best d/u work I’ve ever done- 39 secs of four singles + a double and then 28 secs of 2 singles + a double.
pullups banded.
18.1- 200 reps RX’d. (8 ttb into the 7th round).
Oompah loompah ttb’s.
Struggled mightily on the left side of the db work.
My goal was 5 rounds, so this was good, but can’t help but feeling that had I broken up some of the work earlier, I could have finished 7 rounds.
Love the energy in the gym during the open.
AG was so great today! Managed to link together 5 kipping (yes, autocorrect, that’s a real word) pullups twice during the workout. I don’t think I’ve managed more than one set of 5 in a WOD before. Yay!
Good job, Stella!!!
Fun recovery workout today!
Snatch: 63-73-73-63-68-73-73
DUs: some unbroken
HH: unbroken
5strict pull-ups
Was going to stay for AG… but I just couldn’t do it!
My forearms, biceps and triceps are so.sore. from AG Strength yesterday. In addition to the accessory work, I did 14 strict muscle ups with assistance from Ro. He was helping me with the turnover, but I was doing about 98% of the work myself. I felt the pump hardcore— muscle ups are no joke. Praying I can do strict muscle ups for our final session of AGS this cycle when we test on Tuesday.
I have got to take a rest day tomorrow to give my arms time to recover— not even bringing workout clothes to work tomorrow so I have no choice!
Snatch: worked up to 83#. Focused on the first pull and keeping my weight in the middle of my foot and my shoulders over the bar. Felt better than usual, but also need to work on second pull bc the bar was still getting out in front of me.
DUs: only 25-35 per round. these were not happening today.
Hollow hold: easy
Pullups: 3 strict singles per round. Probably the most body weight strict I’ve ever done in a WOD.
AG:
Did the rowing WOD first and got 3 rounds plus 14 reps. Doing 12 cals on the rower again was kinda torture.
Got 5 rounds on the second WOD. Did 8 pullups unbroken each round, burpees were steady.
Double unders were FINE during AG! Did all sets unbroken or in 2 sets except my last two sets where I had a few trips. hmmm- maybe it was the practice ahead of time, the pressure of the timed WOD or the fact that were didn’t do them all at the same time like we did during the EMOM (it really throws me off when everyone is doing them together because I like to hear my rope!).
Back to work tomorrow after a week off 🙁 🙁
Friday Night Lights was awesome, this weekend! Looking forward for all to come in the next four weeks! Thanks for putting it all together Brett…it ran so smoothly. Nice addition of the name plates too!!!