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Snatch Complex

15 minutes to work on the complex of:

Fitness:  Mid Hang Power Snatch + Power Snatch + OHS

Performance: Mid Hang Snatch + Snatch


Back Squat

Fitness: 3x5 Across
Add 5lbs from last week.

Performance 90%3RM  x3x3
Use your 3RM from 12/26. If you were not here last week, find a new 3RM

Post loads to comments.
Snatch/BSQ e4/6

DIY Cash Out (For Time)

Row 500m
Run 550m (1 lap)

Although not for time, transition quickly between movements for all 10 rounds.

Welcome to 2014!  Time is precious, start this year strong!

Class Schedule today

We will be running the following class schedule today:



The Look Feel Perform Better Challenge Starts Today!

While you've got until the 5th to get all your information in, the 2014 LFPB challenge starts today! Don't forget that all the information you'll need to get started can be found by clicking on the wigit on the top right of the page and using the LFPB navigation bar on the left. Good luck everyone and see you at the potluck on the 18th!

Describe your new years eve in three words

Reader Comments (33)

asleep by ten

January 1, 2014 | Unregistered CommenterGracie

ander son cooper

January 1, 2014 | Unregistered Commenterjoe b

Awoken by fireworks

January 1, 2014 | Unregistered CommenterMichelle B.

Not atall Paleo.

January 1, 2014 | Unregistered CommenterMattychm

Prospect park 5k
Stone cold sober

January 1, 2014 | Unregistered CommenterBrad D

Fell-asleep onthe couch

January 1, 2014 | Unregistered CommenterBecca Wolf

Already missing margaritas!

January 1, 2014 | Unregistered CommenterPigeon

devil sticks tricks

January 1, 2014 | Unregistered CommenterLauren Howe

Sick with flu

Whole body aches

NyQuil is great

January 1, 2014 | Unregistered CommenterDave Fung

Kick ass pernil

Also. ...

We missed Corbett.

January 1, 2014 | Unregistered CommenterMichele

Way too late. Happy New Year, everyone!

I have a question to management. I'm super excited about the extra AR classes, new Pilates and new times for Yoga. Will it be possible to apply one or more of one's five (or three) classes per week to the Pilates and Yoga?

January 1, 2014 | Unregistered CommenterJason H

cards against humanity

January 1, 2014 | Unregistered CommenterStephanie H

Reading blogs: http://mopeilitywod.com

January 1, 2014 | Unregistered Commenterpckr

Friends, Whiskey, Dancing

January 1, 2014 | Unregistered CommenterFox

So much dancing.

January 1, 2014 | Unregistered CommenterKate R

Epic Dance Off.

January 1, 2014 | Unregistered CommenterKH

pre-paleo binge

January 1, 2014 | Unregistered CommenterAdele

Champagne, oysters, burlesque.

January 1, 2014 | Unregistered CommenterCharlie

Ginormous noon class with McDeezy & Josh

Fitness snatch complex
#63 #83 #93
Solid from mid hang, still working on the mental mind fuck game when pulling from the floor. Can't seem to get near my 1RM PR of 108

West side wide stance squat on new 16" box continues! Up 10lbs from last weeks first attempt at a lower depth #125
Felt good. Want to get on an orb this afternoon and loosen up as I am now feeling tight and constricted.

Happy New Year!

January 1, 2014 | Unregistered CommenterGracie

Drunk ass b!tch

January 1, 2014 | Unregistered CommenterBreebree

@Bree- at least someone's being honest, ha!

January 1, 2014 | Unregistered CommenterCharlie

Struggled on the snatch complex today, my shoulders felt tight and I could not loosen them up. Worked up to 125. The segmented snatches felt more organized and stable.

HBBS: 235x5x3. Felt pretty good. I think I've learned to bury these. 10# jump next week.

Cash out.
550 run. Lightning fast.
500 row. 1:34.1.

Couch stretch. Groin stretch. Hammy band stretching. Psoas mashing. Front rack banded shoulder stretch.

January 1, 2014 | Unregistered CommenterBen W

1PM stragglers class with McD and Josh

Hang Snatch > Snatch Double
40 50 60 70xf,f,1 75xf,f,f

Hit the hang on most of the 70s and a couple of the 75s, but was having trouble organizing today. Some good cues from Fox had me pulling better by the end but then I'd forget to catch.

135x5 185x4 225x3 255x3x3

Felt plenty heavy for today.

Rowed 500 (1:38.3) and 3x15 GHD sit-ups for my modified cash-out.

January 1, 2014 | Unregistered CommenterTodd

1pm class (dragging ass)
Snatch Complex - Hits and misses up to 75kg and 2 misses at 77. Not awesome today, bar felt big and heavy for most if it.

HBBS - 275x5x3. Felt heavy and slow, but my last set was the best.

January 1, 2014 | Unregistered CommenterFox

QOD:Getting over flu

Workout today was as if I just came from foundations,my body is still traumatized from the flu I was out of breath and very light headed it was really weird.

January 1, 2014 | Unregistered CommenterNancy

Great 4:30 class today. Worked up to 143 on the snatch complex, a little mixed but pretty good overall. I need to make time to practice with a lower weight, catching low.

I wasn't here last week so went for a heavy triple hbbs. I haven't tried to go heavy in over a year. 260x3 felt fine, hit 280 for 2 then failed on the third. I am slightly annoyed because I'm sure I could have done this if I gave myself another minute of rest, but at the same time my old 1 RM lbbs was 275 so that's good news?

January 1, 2014 | Unregistered Commenterpcker

Worked the snatch complex only up to 145 today. Was feeling fine until I started moving the bar and the effects of last night started rearing it's head on me. Stayed there and played with the complex trying to trouble shoot some errors I'm working on.

3 Rounds
10 Ring Push-Ups
10 Straight leg strict Toes to Bars

1000m Row cool down

Yoga and Pilates payout in favor to Whitney and KH, so they get compensated by people purchasing the drop ins or punch cards. It's a separate program from CFG, kind of like gymnastics or to an extent strength class.

New Years
Beers, babes and biking :)

January 1, 2014 | Registered CommenterDavid Osorio

Same as Fox
Or: 6am, Linus barfed

January 1, 2014 | Unregistered CommenterCharlotte

1pm with Josh and McDowell.

Snatch went up to 63 and stayed there. Last rep josh watched me fail, said speed it up and it flew up. I worked with Lauren and we both were experiencing abnormal heart racing after our two lifts. Alcohol is bad...

Hbbs. I was being cautious. 95x5, 115x2, 120x3, 120x5, 130x5. On an off day this felt pretty easy. I haven't pushed myself squatting in a couple of cycles, I work up to 125 and stay there class after class. 2014 will be the year to get uncomfortable again.

DIY cash out was modified to not get uncomfortable. :)

January 1, 2014 | Unregistered CommenterCrystal

@Crystal: at least we made it to class ;). Everyone looked like they were in pain today. Time for detox.

January 1, 2014 | Unregistered CommenterLauren Bates

1pm class.

Performance snatch complex:
63, 75, 80, 85, 90
-hit a few reps at each weight because I was so inconsistent.
-it also didn't help that the room felt like it was spinning.
-my right knee was acting up today and not loving the squat snatches.

(45x5, 95x5, 135x3, 165x2)
-nice to work a little lighter today especially since my head and body were aching.

Skipped the cash out.

3 words: friends, drinking, dancing

January 1, 2014 | Unregistered Commenterlady fox

@ladyfox I love reading your numbers. Incredible!

January 1, 2014 | Unregistered CommenterCrystal

NYE: friends drinks dancing

make-up post from yesterday noon class

45x5, 75x3, 85x2, 92.5x5x3
first set was kinda rough; it got better from there, but with one of the reps in my 5th set being super slow. need to get back on the push-up train!

2 min T2B: 25 reps. grip is the limiting factor. otherwise these feel so put together now!
2 min DU'S: 95 reps
2 min DB hang clean (@25#): 30 reps
30# would've been 45% of BW, but A. there were none available and B. 25 was hard enough!

was thinking I might get in to 1pm class today because I REALLY wanted to squat, but seeing as my bedroom was still kind of spinning around noon... didn't happen.

January 1, 2014 | Unregistered CommenterWhit H

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