Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.
Register Now for Next Level Weightlifting Cycle!
Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!
Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.
The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.
What do we offer?
- Small group training for optimal feedback and support
- Modified programming for individual needs
- 3-day weekly programing
- Online programming, chat, and video submission via True Coach
- Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
- Video delay replay devices for enhanced feedback
Dates and Pricing
Dates: January 23rd to March 20th
Days and Time: Wednesdays and Fridays from 12:00pm to 1:30pm
Cost: $200
(There is a 5-person minimum for this cycle to run.)
About the Coach
Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400 lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
Tonight: Movie Night!
“Eat food. Not too much. Mostly plants.”
With that seven-word maxim, US-based journalist Michael Pollan (The Omnivore’s Dilemma) distills a career’s worth of reporting into a prescription for reversing the damage being done to people’s health by today’s industrially driven Western diet. In Defense of Food debunks the daily media barrage of conflicting claims about nutrition. Traveling the globe and exploring the supermarket aisles to illustrate the principles of his bestselling “eater’s manifesto,” Pollan offers a clear answer to one of the most confounding and urgent questions of our time: What should I eat to be healthy?
Join us tonight at 8pm sharp (after Open Gym) for a showing of In Defense Of Food. All are welcome. Bring friends! This event is BYOB and snacks.
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Yesterday’s Results Board: Box Jumps, Toes-to-Bars, Burpess | Push Press / Snatch Balance
The 5 Biggest Changes to the 2019 CrossFit Games Rulebook BarBend
Scientists Are Using CRISPR to Make Spicy Tomatoes Atlas Obscura
Saturday’s Programming
Perfomance
AMRAP 6 Minutes:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches 95/65
Rest 6 minutes, then…
AMRAP 6 Minutes:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches 135/95
Rest 6 minutes, then…
AMRAP 6 Minutes:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches 185/95
Fitness
AMRAP 6 Minutes:
6 Jumping Chest-to-Bar Pull-Ups
6 Squat Snatches 45/35
Rest 6 minutes, then…
AMRAP 6 Minutes:
8 Jumping Chest-to-Bar Pull-Ups
4 Squat Snatches 75/55
Rest 6 minutes, then…
AMRAP 6 Minutes:
10 Jumping Chest-to-Bar Pull-Ups
2 Squat Snatches 95/65
Post rounds, reps, and Rx to comments.
7 AM doing yesterday’s work w/KHarpz.
Metcon was way harder than I thought it would be! I thought it would feel like Short Circuit but my heart rate was WAY higher than that. Did HLR and wished I’d done situps. My hands are pretty murdered from Frankie’s class and winter does not help with that!
Worked up to 93# on the fitness complex. I’ve been actively avoiding Oly lifting in group class until I’ve had enough remedial school w/Frankie to feel confident that I’m doing the right thing when he’s not watching me, so it was good to practice sitting at the bottom of a deep OHS. Also I really liked having the metcon over with before lifting!
Spent a nice luxurious 15 minutes doing AR after, since I didn’t have to be at work super early today.
10am doing Saturday with Whit
This workout – lol. Sort of a hot mess, but was approaching this with a ‘what would you do in the open’ mentality, at least for the first two rounds and just went for it. CTB have a long way to go, but I was happy with the volume today. Snatches were just FUN because I don’t really ever get to snatch heavy in NLWC unless everything is looking ~perfect~ which means…I don’t ever snatch heavy. All thanks to Coach Whit for staying very encouraging amidst the flailing and questionable weight choices. Really good cues for the pull-ups on staying patient push down on the bar & coming up & around rather than trying to arch up.
AMRAP #1: 3 rounds rx
CTB so slow & difficult, snatches fast & easy
AMRAP #2: 2 rounds rx (See questionable weight choices)
Plodded through CTB again. 2 misses on the snatches + a couple of no-reps bc I was catching high/power. Good cues from Whit to tighten the core up!!
AMRAP #3: 3 rounds with pull-ups then ring rows & snatches 105#
Switched to regular pull-ups, which felt amazing!!! CTB really warm those up lol. BUT I tore in the second round and had to do ring rows. Honestly these snatches felt better than 95#. 2 misses on these as well, but catching full depth.
10 AM doing Saturday with Whit.
17.3 was the workout that made me realize that I needed to create plans for
getting better at specific lifts. I managed 3 snatches in 24 minutes at 95# (RX!).
That was a PR, but boy it wasn’t fun to judge (thanks, Anthony).
Saw this and knew I had to do it.
Round one: 2 full rounds plus 2 snatches at 95#.
Failed 3-4 snatches; not patient and then not braced- great cue from Whit as to how to think about what patience means in the snatch.
Round two: 2 rounds plus 3 snatches at 105#. Switched to regular pull-ups after the first set here. Failed 2 snatches.
Round three: 2 rounds plus 1 snatch at 115# (94% of my 1RM), again with regular pull-ups. Failed 2-3.
30 is better than 3.
Progress is cool! Congrats on your wins here & it was fun to chip away at this in class together. 17.3 I could do 0 pull-ups and barely had a 65# snatch, let alone for reps. Lots has changed in 2 years!
Wow. Amazing progress! Definitely fun.
Nice, Charles!
Well done, Charles.
7am doing Thursday w/ KHarpz
WOD
Work was about :30 each round. Scaled to step-ups, hanging knee raises, and sort of awkward burpee-ish movements, the bump is becoming a real thing.
Fitness Complex
Fun working with Stella, as always 🙂 ! I love snatch balances but went fitness – it’s been a minute since I did an OHS and figured the practice would be productive (it definitely was). Worked up to 93# though that last set was squirrelllllllly. If we’d had a bit more time I would / should have rested and tried one more time – strength was there I think, got a little “whoa” about it feeling heavy and lost some focus.
AM sesh:
A) warmup: 3 rds
50 ft bear crawl
5ea hanging scap CARs
10ea inverted shoulder taps facing wall
B)Power Clean + push press
1.5 x 5; rest as needed
105/115/125/135/145×5 soliiiiiid
C)RTW – EASY movement:
2 min TGU – 16kg
2 min row
2 min single unders
2 min ski
2 min plank
2 min row
x 3 rounds
-EASY!
so so nice. i needed this. TGU was a friendly reminder for my left shoulder to externally rotate and not be an a-hole. very therapeutic and feel like i dusted off some serious cobwebs.
PM sesh:
A)WZA Workout test: “Circus Act”
40′ HS walk – 20/20 break for all
rest 15 sec
5 snatches – 115#
rest 15 sec
40′ HS walk
rest 15 sec
3 snatches – 125#
rest 15 sec
40′ HS walk
rest 15 sec
1 snatch – 135#
Completed in 4:02!!!!!!!! (time cap is 6:00)
yaaaaaas! all sets of 20′ handstand walks unbroken. Which I would hoped was the case because if you dont get 20′ unbroken you have to start over….so cruel. All snatches were power. not perfect but got em done. Tired from yesterdays snatches
115#x3 TnG then two quick singles
125# in all singles
135# for a quick power
I was having nightmares about botching this that was keeping me up at night (sad that this is true. this will give me a great deal of confidence. )
B)Row
2k – @2:05 split
annoyed that this felt hard. but its fine, its been a big week for me and it was my last thing of the night. i was able to stay at about 2:04.5 avg. so finished at 8:19!
PURPLE HAIR IN THREE DAYS!