Every 2 Minutes for 16 Minutes (8 sets):
3-Position Hang Snatch (Hip + Knee + Low [1″] Hang Snatch)
Pause for a 2 count at each Hang position before the Snatch. Focus on staying balanced and finishing your pulls vertically by extending the knees and shrugging the shoulders. The time that you’ll be hanging on to the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows for perfect execution.
Post loads to comments.
Exposure 6 of 8
Russian Kettlebell Swings 24/16kg
Sprint pace again today. Aim to move at an uncomfortable pace throughout. If the Burpees will slow you down considerably, scale the volume to 15-9-6 or sub Jumping Pull-Ups.
Post time and Rx to comments.
The Subway Series at CFSBK: A Recap from Coaches Jess and Whit
Event 1 of the 2018 Subway Series was a huge success! Thanks again to the organizers, volunteers, competitors, and everyone who came out to cheer. Today we’re happy to bring you recaps from the winners of the Female Rx’d Division, our own Coaches Whitney Hubbard and Jess Fox! Their team name? The Whitty Foxes. You saw them on the podium, but let’s get the details straight from the source…
I had a great time competing in the first event of the Subway Series this past weekend. A huge part of this is that Coach Jess is an incredible partner. She’s an intelligent, fierce athlete who keeps her head on straight and knows how to push when the time is right. She’s also really good at Thrusters, so a wash of dread came over my body when the first workout was announced (a total of 200 Double-Unders and 70 Thrusters), and I realized I’d have to get quite uncomfortable to keep up with the blistering pace she would set!
For each workout, we sorted out our game plan in advance based on our own capacities, committed to sticking it out, and decided to enjoy the day no matter the outcome. I honestly think we executed pretty seamlessly. We might have close to 20 years of CrossFit experience between the two of us at this point, so there’s a lot to be said for just knowing yourself and staying calm under pressure.
On the physical front, I was personally happy to have this as a testing day. Over the past few months, I’ve been less focused on conditioning and more so on building strength, particularly in my long term goal of evening out significant left to right imbalances. Yesterday showed me that I’m headed in a good direction. My legs kept up on those Thrusters, though I did have to get on the assault bike immediately to flush them out for 15 minutes! And I got through the barbell complex at close to 90% of my 1-rep max Clean and Jerk.
Despite a persistent low level cold, I managed to hold on through that final AMRAP as Jess and I settled into our little Burpee Box Jump rhythm! Competing is such a good reminder that we can only ever plan for success and do our best with what we have on that day. I was pretty anxious at the beginning of it, but I’m glad I took the leap to push my edge a bit further and break outside my comfort zone again. Congrats to everyone who competed, and thanks to all of the wonderful volunteers and judges!
The Subway Series is always such a fun time, and this past Sunday was no exception! I’ve been lucky to be a part of it since it’s inception 8 years ago and have tried to participate in at least one event each year. And while it’s gone through different iterations of individual and team events, it’s always been such a supportive, fun, and beginner-friendly event! Sure, it’s fun to see a top team finish first or lift the most weight, but I love seeing the whole gym cheer for the last teams to finish even more. That’s the spirit of CrossFit.
This year, I was lucky to partner up with fellow TFBA Coach Whit. I’d say we were excited but nervous when the workouts were announced. Excited to see the Thruster/Double-Under workout but knew that it would hurt because it would be fast. The barbell complex looked fun, but knew it would be much harder than expected. The partner AMRAP looked great but was clearly 8 minutes too long.
After meeting to talk strategy and testing some of the workouts, we came up with a pretty solid game plan. We factored in each other’s strengths so that we could try to do the best we possible could. But we were also completely open to calling an audible and adjusting things if needed. For example, while warming up for Event 1, I decided to try Whit’s jumprope thinking that it would save us a bit of transition time. I’ve NEVER used someone else’s jump rope in a competition but figured why not. After tripping up in the first round after 3 Dubs, I thought it was a bad mistake. But I shook it off, refocused and got back on track. And hey, we ended up finishing 1st there!
The barbell complex was definitely much harder than I expected. If you saw me smiling and laughing during one of my attempts, it’s because I almost forgot to do the Front Squats and was only reminded by Whit yelling, “Uou gotta squat Jess!” Ha! And then there was Whit’s face during the Jerks. Such beautiful Jerks, such squirrelly faces. 😉
The workout that I’m most proud of is the Synchro AMRAP. We had an idea of our calorie splits on the erg and practiced the timing of the Burpee Box Jumps and the Snatches, but things really clicked for us during that workout. There’s just something about having another person by your side to push you just a bit harder. I didn’t expect to win that workout, but we stayed steady and calm and in tune with each other and just eeked past Katie and Sarah. It was a fun race to the finish!
Thanks to all those who came out to support all of us, to the CFSBK dream team that ran such a smooth event, and to all of the volunteers. I had so much fun and can’t wait to do another. If you’ve never competed or are on the fence about it, I suggest finding a partner and signing up for a future Subway Series event!
Be sure to check out some killer photos from the day by Robert C. and Thomas H.
News and Notes
- 9 days left to sign up for Fight Gone Bad 2018! Go HERE to get in on the fun!
- Sunday’s 12pm Pilates class with Karina is cancelled.
Yesterday’s Results Board: Back Squat | Power Cleans, Power Jerks
How Fitness Classes Provide the Meaning That Religion Once Did Vox
Everyday Racism in the Fitness World and Beyond Girls Gone Strong
Allie B says
Love the girls gone strong article! Racism in fitness…and beyond! Great points.
Great recap! “The partner AMRAP looked great but was clearly 8 minutes too long.” Good to know that even TFBAs feel this way sometimes.
7 AM. When I have trouble making myself get out of bed in the morning for class, I often tell myself “I never regret going to the gym, but I always regret not going.” Today was a rare exception. I think I should have waited a day and done this tomorrow. On the walk to Degraw I started feeling not so great, but told myself it’s not like I’ll get any more sleep if I go back home now.
Snatching felt very awkward. I’d like to officially name this complex “Humble Pie.” Worked up to 73, found it really hard to drop into a full squat from the hip starting position. Oddly, every time a coach was watching me, I did fine! (And no, I didn’t know which sets a coach was watching me on until after the fact.)
WODus horribilis, 6:47. I quickly decided on 9-6-3 pull-ups in round 1, had intended to do 15-9-6. This is my first time doing kipping pull-ups since coming out of Strength Cycle and my muscle memory sucked even more than I thought it would. I took everything else at a steady, sub-max pace because my stomach was really unhappy. Like I said, should have waited to do this tomorrow.
Oh well, live to fight another day. Looking forward to Strong Fit on Saturday!
JUICED ON DEMOCRACY says
DID YOU VOTE YET? HULK OUT TO THE POLLS Y’ALL.
Managed to get on the train to head to the 7 AM class, only to zone out and find myself way past Atlantic Ave. Got off the train and crossed the platform—only to get onto an express train, also going in the wrong direction.
All to say I didn’t make it to the gym until 7:20, so I sulked on the bike for 20 min then did 3×10 pushups and a bunch of sit-ups. Good people watching though.
I went to pick up a ballot yesterday and somebody actually called me “Paleo.” Half the room laughed. I thought I had heard it all—Paula, Paolo, Pay-ola, Impala, Possa, Paoli, Possum, even Paul. But now, the universe has anointed me Paleo. Go figure.
Today’s the primary. Vote.
I am going to call you Paleo every time I see you from now on.
K HarpZ says
OFFICIALLY IN FOR FIGHT GONE BAD!!!! IM SO HAPPY THIS IS THE BEST DAY OF THE YEAR
Charles Smith says
10 AM with Jess.
up to 83 on the cardio
snatch complex. Alternated between awful and decent- these complexes are definitely getting me faster, which is great.
WOD in 8:51 with and unknown amount of pull-ups, which fell apart quickly and I didn’t complete many of them. My pull-up battle continues.
Love election day!
Keep showing up to the battle, Charles!
10am class with one of the Subway Series winners 🙂
95, 105, 115, 125x(1+1+1)X5
Felt un-snappy and a bit off balance.
Metcon Rx in 6:17
Sticking to butterfly
Signed up for the SuperTotal at Crow Hill CrossFit/Murder Of Crows Barbell Club. Between a sprint triathlon next weekend, 10 days in Bolivia, and this double meet, I’m taking 2018 out with a bang.
Stayed at 68 because it felt heavy, my thumbs hurt, and I kept jumping forward which is not typically something I do. I had some really sloppy hang snatches too and honestly don’t even know wth I did wrong there. Fun though and I think these long complexes will have a lot of payoff in the long run.
WOD: 7:08 Rx’d
Pullups: 7s, 5s, 5-4
Wish I pushed the burpees more in the first round. I tend to play it too safe in the beginning and didn’t turn it on until rep 11/15 on the burpees.