Snatch Complex
Every Other Minute on the Minute x 16 (8 reps):
Snatch Deadlift (4 seconds down) + Snatch High Pull (4 seconds down) + Snatch
Build to a heavy but perfect load on the complex. No misses, no press-outs.
Post loads to comments.
Exposure 5 of 8
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3 Rounds for Time:
400m Run
12 Single-Arm Kettlebell Swings 24/16kg
12 Handstand Push-Ups
The Swings should be medium-heavy and unbroken. Kipping or strict Handstand Push-Ups are ok. You should be able to do a set of at least 3 reps when fresh. Scale ROM to up to 2 AbMats, or to Pike Handstand Push-Ups or regular Push-Ups.
Post time and Rx to comments.
Coach JB and Margie embrace at last year’s Iron Maidens
An Interview with Stay Strong Scholar SB
You probably know that The Iron Maidens Raw Open, a women-only powerlifting meet slated for Saturday, June 2nd, is one of our most anticipated events of the year. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. You won’t want to miss it.
For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $5,328 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) through the 2018 Crowdrise campaign here!
Today we’d like to bring you a brief interview with SB, a Stay Strong Scholar since September 2017. SB will graduate with an Associates degree in Human Services this May! She made her college’s President’s and Dean’s List in Spring and Fall 2017.
What has the Stay Strong Scholarship meant for you?
It may sound like a cliche, but the Stay Strong Scholarship means everything to me. Words cannot express the depth of my gratitude for this opportunity. This scholarship has been the key element that has thrust me closer to achieving my desire for higher education. It has been a consistent motivating factor, one semester after the next and continues to support and remind me to put my best effort forward against all odds.
Did you try to find other ways to pay for college before you received the SSS?
After months of being accepted to college and robustly seeking financial support from other scholarships like TheDream.us and CUNY BECAS, I was still not able to afford tuition. The Stay Strong Scholarship was my ray of hope and the reason achieving my college degree has become a reality.
How has your college impacted your life so far?
Being able to attend my college has given my life a sense of purpose. It has sustained my self-confidence and preserved my dignity and sense of self. It has brought me through times that were meant to break me and is something I am truly happy to be able to accomplish.
What are your goals for the future?
My goal for the future is to continue achieving higher education. This will create a solid foundation for my career and support my dream of becoming a successful entrepreneur and professional in the medical field.
Thanks, SB! Stay tuned to the blog in the coming weeks for more news from Stay Strong Scholars!
News and Notes
- Tonight’s 7:30pm Active Recovery class is cancelled.
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Yesterday’s Results Board: Front Squat / Ring Row | Row / Bike
Powerlifter Amanda Lawrence Squats 450 lb for 7 Reps BarBend
This Is Supposed to Be Hard Breaking Muscle
I’M NOT SORE BUT MY ENTIRE BEING FEELS EXHAUSTED FROM THIS WEEK!
Love reading about how the donations towards last year’s Stay Strong Scholarship has made such an impact! Thank you to everyone who has donated so far, I am pumped for June 2!!
Snatches this morning felt so heavy. I think I haven’t full-snatched in a while, and there is no such thing as muscle memory for such a technical movement (for me). Started at 53#, worked to 73# and really focused on form here. No misses!
RFT work done in 12:19. Scaled to 1 ab mat, 9 kipping HSPU’s.
Was able to do all 9 unbroken each time. Happy about this!
I got the soft serve from Mah-De-Zahr Bakery in Greenwich Village yesterday. I know this isn’t the QOD, but with the weather we’re having, I highly recommend this. I also got a cream scone, I recommend that too!
Jaime you’re my HSPU inspiration
@MGMT I heard a distressing rumor that there might not be AR today. Can you please officially deny it so I can rest assure that I’ll get all my mobility gainz tonight?
Nooooooooooooo
Daniel come to short circuit!
Man I know!! I really needed it this week.
Unfortunately, the rumors are true! No Active Recovery tonight. The management apologizes!
Wow, that’s a powerful interview, SB. Iron Maidens is a special event.
7am with KHARPZ (woo!) and JFox
Snatch complex up to 82#, felt OK. Lots of moving parts to this and by the time I got to the snatch I feel like I wasn’t totally focused & not fully extending. One dumb miss on rep 7: got under, just punch up!
WOD: 13:50ish? Scaled to 6 HSPU from 2 abmat – first round from 1 abmat
Could have pushed the pace way harder here on the run & KBS, but stayed organized on the HSPU for the most part. Last round was the best & did 6 unbroken! I think next time I’ll kick up a few more times during the warm up and try to stick to 1 abmat.
Snatch complex: 83×2, 88×2, 93×2, 98×2
Haven’t full snatched in a while, so nice to stay at a medium-heavy area to lock in positions.
WOD: 14:01 with 9 HSPUs per round to 1 abmat (6-3, 5-2-2, 5-2-1-1). And of course, had to fail my last one to add 30 sec to my time – story of my life.
Bench Press: 95×3, 105×3, 115×3, 120 x 3 x 5
Might have a fourth rep at this weight, but no spotter and not tempting fate.
Tuesday OG…
Squatzzz: 210×5, 220 x 5 x 3
Deadlift: 185×5, 235×4, 275×3, 300×3, 320×3
8 am with Fox
Started too light on the snatches and almost threw myself into a snatch width grip back bend at 42#. Gradually worked up to 62# for the last few. I’m not sure if I got to full extension. I keep drilling it with pvc.
The WOD: I used the 12 kg KB and went unbroken all 3 rounds. Used 1 abmat for 12 hspus for the first two round. I was so far behind everyone and there were some kind people sticking around to cheer me on so I added a 10 lb plate for the last round to move it along, which I did 9-3. I forgot to look at the clock. I would guess :30-1:00 after everyone else. Was there a time cap?
Had some work done on my bicep/elbow yesterday with my PT — it was glorious torture that left me feeling soooo much better! Will test out some pull-ups again later this week.
12pm group class, hopped right in a few min late!
Snatch complex @ 75, 85, 95, 105, 115, 120, 120F, 110
-i messed up and forgot to go 4 counts down after the high pull @ 120, so on the second rep i was all weird in my head and just wasn’t focused before i went for the snatch, thrusted it forward with my pubic bone ouch!
-great speed today. 120 is 89% of my best snatch. feels good to walk in cold, warm up quick, and be hitting that % without much ado.
WOD in 12:30, wearing a 17# weighted vest and subbing push ups for HSPU
-I felt all of the 88 degrees it was outside during this! Runs were all exactly 2:20. guess that’s my vest pace.
-push ups felt like hot garbage with the added weight. mostly 3’s.
Then, kept the vest on and worked up to an extra 40 push-ups, with 4 sets of 12 rvrs lunges in between.
@Daniel and @Allie
I’m sorry… it’s true. I’ll explain later if I see you.
I can write you guys out a little circuit to do on the mats on your own before you leave if you want 🙂
But… will you leave Penny to run around and take over our yoga blankets? 🙂
(it’s OK, I think we’ll survive)
6am with Ladyarpz
Snatch 115 x 2, 125 x 5, 135
Took a while to warm up my snatch today
WOD in 13:25 Rx
KB unbroken and HSPU 5-4-3, 5-4-3, 6-3-2-1
HSPU always make me exceptionally sweaty
So great to read this, SB!
A)
Back Squat
@2011 6,4,2,6,4,2, rest 3-4 min
225 x 6
240 x 4
250 x 2 (belt)
227.5 x 6 (belt)
240 x 4 (belt)
252.5 x 2 (belt)
Prob a tad optimistic on the first wave so didn’t add much on the second. Definitely felt better with belt.
B)
Strict Pull up
@10×0 6,4,2,6,4,2, rest 3-4 min
6@ BW
4@ +5#
2@ +20#
6@ +2.5#
4@ +10#
2@ +25#
FT @aer
100ft sled push, +green plate (slow trot) 5 kHSPU
20 cal row
rest 3 min
x4 sets
HSPU unbroken. 5 felt great after last week’s 8’s!
D)
10-15 min flush
Bike ride home in the sun!
Powerful write-up from SB. So thankful that we host this event every year!
Snatch Complex
Was feeling kinds stiff today so kept it pretty conservative and just tried to get some reps in. Worked up to 125
12:16 as Rx’d
Did all the HSPUs Strict and Unbroken all three sets
Also, did this @ 4:30pm Group Class with Dub Hubblescope
7:30 with Brett and Lauren
Felt great to be back…April was a lot of travel and (good) chaos.
Snatch complex: 53, 58, 58, 63, 63, 68, 68, 68 Overall felt good. Better than expected.
WOD in 11:20 with Rx kettlebell but 10e and pushups.
Snatch complex:
53, 63×3, 68, 73, 78, 83
Spent today getting reacquainted with a full snatch and was SO happy about it.
WOD: 12:47
Run: So slow. My legs felt like lead today.
Swings: Easy but so much cracking going on in my shoulder blade region!
Box piked HSPU: Still not doing kipping HSPU and don’t think I can do strict to two ab mats right now with volume. Scaled to 10 each round because they would have taken 3 sets to do 12 reps. Excited to do the next cycle of AGS and get my upper body pump again.
5:30pm short circuit – hoping I can some day add this to my regular rotation of classes. So much fun, a bit more space, a bit smaller group. Today we did sled pulls and DB bench press so it was a mini strong fit session. Circuit with DB thrusters which I really need to learn to get better at.
6:30pm group class
Snatch complex up to 135. Got better when it got heavier, have to remember this in the future. Partnered with Thomas who has the best form.
Metcon around 13min with 7 HSPU to 2 abmats. Could have done a bit more on the HSPU but I’m not ready to kip these in a for time workout.