WOD 1.24.19
At the start of a running clock, you have 2 minutes to perform:
9 Chest-to-Bar Pull-Ups
9 Burpees
3 Squat Snatches, as heavy as possible
Rest for the 4 minutes between the 2 minute mark and the 6 minute mark. If you finish the work before 2 minutes is up you have extra time to rest. Repeat for 5 rounds total. You can build throughout the workout or do sets across at the same load. Score total load moved on the Snatches. Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.
Post total load moved to comments.
Coach Frank watches as Stella dials in her Clean. Want to work on your Olympic lifting with a 5-time Nationals medalist? Our new afternoon cycle of Next Level Weightlifting Club started yesterday, but there’s still time to sign up. Read on for all the info!
Afternoon Next Level Weightlifting Cycle: Register Now!
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
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.
Saturday: Going Away Party for Coach JB
As you may have heard, we are losing our beloved Coach JB to the West Coast. Here are the details:
Saturday, January 26th at 4pm
The Kings Beer Hall (St. Mark’s and 4th Ave.)
Come out to wish her well! We’ll have a formal farewell on the blog soon.
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Yesterday’s Results Board: Muscle-Up Transitions | Deadlifts, Muscle-Ups
Find Balance in Training Breaking Muscle
Ask a Swole Woman: Am I Too Young to Lift Weights? Self
Oh god, I didn’t realize Josh got any photos of me that night! I’m not usually self-conscious when there’s a camera at the gym (and usually there isn’t when I’m there, since I’m normally a 7 AMer), but I was totally trying to avoid lifting when he was nearby because Oly is not one of my strong points! LOL.
Speaking of NLWC, Frankie played Jedi mind tricks on me last night. Before cleaning, he had me do clean deadlifts from a bar 6″ from the floor, working to a heavy single. I got to 273#, because hey, strength is my strength.
Once I did that, he’s like “now clean a 35kg barbell.” It felt like throwing a feather, as it was meant to. I managed two singles at 56kg, which is a tie for my PR. (I guess it is a hang clean PR, since I am not yet taking the bar from the floor without a pause.) Neither was perfect — in fact, both were power cleans, so I got the usual comment of “if you can get the bar that high, OBVIOUSLY you can squat clean more than that!” But both were a damn sight better than I remember 123# being in group class.
Because Frankie will never let you end on a bad rep, I cleaned some more after that at slightly lighter weights. A LOT more. Sloooooowly I am sucking less at this!
WOD: Did 7 C2B per round (double overhand grip, not my sneaky chin up grip). Trying to build that strength, Burpees steady. Snatches: 83, 88, 93, 98, 103. Felt fairly consistent and strong. Fun partnering with Elly.
Picked myself up a new jumprope, so played around with it afterwards.
DU: 10 – 20 – 30 – 40 – 50 (unbroken)
Then 50-40-30-20-10 DU, 10-8-6-4-2 HSPU
Don’t be so bashful Stella. You’ve been so enthusiastic about NLWC and I appreciate your write ups on your experiences! I hope to join in once my shoulder issues resolve! Speaking of which….
8 am with Fox and Tori doing something along with but not the same as the WOD.
5 supinated strict chest to bars (all good, fine, unbroken)
9 burpees (faster each round)
3 cleans at 73. I stayed right there because I wanted to work on keeping the bar close and not pulling too early. Lo and behold these got lighter as I went along because I began to iron out my (lifting) life long poor pulling habits. By my 5th round I got positive feedback from both coaches. It really helps to think of pushing the floor away rather than pulling the bar up. Since our QOD was about playing instruments I wonder if someone would write a song about loose arms. I need something that will stick in my head!
10am with Jess and Tori
This WOD was really fun and just the right amount of nerve-wracking for me. I wanted to push myself on some heavy weights (as long as things felt dialed in during warm up), so there was a bit of fear factor going in to each set.
Total weight moved = 1635#
CTB: 5-4 each time with about :05 rest between I think. These felt so smooth today. Some weighted pull-ups, ring pull-ups, and a lot of strict work has built my strength back in the past couple months, plus kip mechanics were much tighter.
Burpees: chill, breathe. Thaisa made me clap over my head. ugh.
Snatches: 3 each @ 95 / 105 / 110 (okay it’s heavy) / 115 (getting nervous) / 120 (DON’T F*CK UP!)
Missed my first rep at 120 because I didn’t quite finish/commit. Shook it off and managed to hit 3 reps without issue before the 2 min mark.
This was really good practice in staying calm under pressure and just focusing on the right things — breathing, tension, power, speed.
Was feeling sharp, so hit 125# and then 130# without issue afterward. Probably rested a bit too long, thought too hard, and then all my adrenaline left my body and I failed 135# twice.
Did 4 rounds of accessory fun with Brett:
8 box piked HSPU, rest :30
16 walking lunges (12kg each hand suitcase carry), rest :30
50′ handstand walk (managed it unbroken twice; working on speed so I don’t fatigue out within the first 15 feet), rest 1:00
10AM with Jess and Tori
Went with pull-ups instead of CTB:
all rounds unbroken with the pull-ups (Far and away my best).
burpees were burpees.
Snatches:
85/95/100/2@105 (2 fails)/105.
This felt like the Open feels: my chest hurt, my legs were fatigued and I was up against the clock- need to get organized, be agressive and lift the damn weight.
7 AMer with Lady Fox, Tori and K-Harpz (who’s crushing the unicorn hair).
Did the first 3 rounds scaling the pullups down to 6 reps, and then did the last 2 rounds doing the full 9. Snatching 45—my ankles continue to be made out of cement. Think this is just how I was born.
Felt pretty good, actually. Really good. Wasn’t as winded as usual. Seeing as I had cottage cheese, ice cream, and potato chips for dinner … I’m surprised. I mean I also had smoked salmon with fresh spinach, so hey—maybe I’ve unlocked some magical nutrition secret? Garbage food + super healthy dinner = a good workout?
I should become a life coach.
7am
I LOVED this workout!
For the first 3 rounds, I did 7 unbroken kipping pull-ups and 52# snatches.
R4: 9 pull ups (7+2), 57# snatches
R5: 9 pull ups (7+2), 62# snatches
Kept it light as I continue to work on skill and good form on the snatches. Jess’s cues for my snatches have been SO helpful lately. This time I recognize that I’m not bracing in the “catch” of the snatch – I’m kind of just…haphazardly catching in the squat. More luck than skill and strength, maybe.
8am with CFox and Tori
Generally ramping up from the cold, but still don’t feel 100%. Regular pull-ups instead of C2B, all unbroken and actually felt great as my kip was solid throughout. Burpees usually done by :54s (fairly consistent). Snatches 95, 105, 115, 115, 115 only 1 snatch and 2 fails. Was disorganized in the last round, lost tension in the catch. Oh well.
Off to Tahoe / Bay Area / Utah for the next 12 days.