6e Half-Kneeling Low-to-High Chop
After a warm-up set or two, perform a set of 10, then a set of 5, then a heavy set of 3, before working your way back up to a set of 10. Aim to go heavier on the back end. The effort on the Low-High chops is on the upward swing. Aim to keep the elbows relatively straight throughout the movement.
Post work to comments.
Week 4 of 7
21-15-9 Power Snatches 95/65
Overhead Squats 95/65
10 minute cap
The barbell should be light for you and unbroken on the fast end.
Post time and Rx to comments.
Jen and Kate show us what the Open is all about. Check out more photos from our first Friday Night Lights event of the season on our Flickr account
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, March 9th. This class always sells out, so get on it!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Saturday, March 9th to Saturday, May 4th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
News and Notes
- Don’t forget to submit your 19.1 scores to the CrossFit Games site by 8pm tonight!
- Intramural League captains: please submit your athletes’ scores to the spreadsheet by Tuesday at 8pm.
Yesterday’s Results Board
Connect Your Lifting and Rowing for Better Performance Breaking Muscle
Yes, Life in the Fast Lane Kills You Nautilus
Love the photo! The faces say everything.
Short Circuit today, since I did not want to do 45 snatches without Frankie watching me. (I’m still not allowed to snatch from the floor, so I’m definitely not out of Remedial School yet.) Wall balls weren’t as bad as I was afraid they would be, mostly because I decided to try something different and do the 10# ball to the 10′ target.
Nice start to a mostly chill day off! I say mostly chill because my choir is performing tonight. If you need something to do tonight and you don’t have enough French and Finnish music in your life, please come and see us!
Daniel R says
8am with Lauren
Metcon 8:49min @ 75lbs, snatches 12/8/1 8/6/1 8/1 OHS 12/9 9/6 9. Paced this like a 15min AMRAP 🙂
Charles Smith says
FNL pics are always so good.
10 AM with Brett and Lynsey.
All the chops at 8K.
DL’s: 135/185/235/235/235. Partnered with Wally, who thankfully pushed me to this weight progression; very rewarding.
Metcon in 7:47 @ 75#. Snatches 8/7/6, 7/5/2, 5/4. OHS 12/9, 8/7 unbroken.
Fun day of fitnessing.
1 min AB
5 kneel to stand – side
10 alt rotational ball slams
20 sec crab walk
x 3 rounds
2 reps 155# + chains
1 rep 180# + chains + 4″ deficit
Barbell Hip Thrust
@3010; 8 reps x 4; rest 30 sec
8-10 reps x 4; rest 60 sec
4 x 10
RTW- EASY Movement
2 min row
2 min AB
2 min ski
5 BJSD – 20″
x 3 rounds
Actually I did 24” box for the second and third rounds because I had a moment of doubt about what was programmed and decided I’d prefer to be wrong and have jumped higher than lower.
Love everything about this photo!
no pain! Yay!
WOD: 6:56 @55#
elbow was bothering me so kept it light. Focused on form for the snatches and have lots to work on. OHS were unbroken.