« Chin-Ups | Main | Rest Day »
Wednesday
Jan082014

Snatch Complex

15 minutes to work on the complex of:

Fitness:  Power Snatch + OHS

Performance: Snatch from deck
________________

Back Squat

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

Performance:
90%x1x3
work off your projectd 1RM. No Failing. Use this link to project your 1RM then take 90% for today's work sets.

Post loads to comments.
Snatch/BSQ e5/6
______________________


2 Rounds Not For Time of:

50 Kettlebell Swings
50 Sit-Ups

or 8 Minutes of Kipping pull-up practice

K.R.Editz taking on double unders

  • CSA Members, don't forget your meat pick up is today!
  • Happy Birthday, Micheal C!

LFPB Massage Club with Inka H

Want to explore what it feels like to have more mobility and movement in your body? I’ve spent six weeks over the past three months studying Structural Integration and nerding up with Tom Myers at his home base in Maine. What is Structural Bodywork and how is it different from regular massage therapy?

Structural Integration uses our fascia as a vehicle to reshape and realign our structure, (our structure is the relationship in space among the components of the body ) as well as retrain our nervous system in order to have more fluidity of movement, more energy, greater performance to enhance your daily life and athletic performance. Curious about massage and want to experience the benefits while taking part in the challenge? Join the club for the next 4 weeks and enjoy the benefits massage has to offer to your athletic performance, health, sleep, stress, and overall well being.

Here’s the scoop: Inka will be offering 25 minute massages for $40 each. Sold in a package of 4 over the next four weeks. Each week will focus on a different area of your body and on specific muscles used in workouts that are hard to get to on your own. Inka will be at the gym on weekends with hours Friday - Sunday, and also at her home office in Boerum Hill during the week. Space is limited for weekend slots. Email her directly with any questions. inka.hodes AT gmail.com
__________________
Culinary Photographers Create Edible Backdrops for a World of Miniature Inhabitants Colossal
Lucas Parker on Steroids in Competitive CrossFit
Creating Art on Skin CrossFit

Reader Comments (23)

MGMT: What time is CSA pick-up? Until 8 or 8:30?

January 8, 2014 | Unregistered CommenterBecca Wolf

Couldn't sleep so I went to 6am:

Worked up to 145# on the snatch, which is good for me but I was hoping for more. I was feeling really stiff and used 95 for my first set instead of my planned 115, then felt kind of rushed. I've hit 145 two week in a row now, would like to at least tie my 150# PR next week... should be doable.

Then perf squats, 265x1x3. This was fine, not a grind at all. I thought I read before coming in this morning that we were going for a triple and had 265 in my head for that, then didn't change anything when I learned this was singles because... I guess I wasn't thinking very hard about it or I would have added 10#. I would really like to hit 300 for a single next week!

& thanks for programming two cashouts today - kb swings are fun but it was nice to have some time to work on kipping pullups. I did several sets of 5 or 6, I'm sure these could be a lot better but now I know I can do them...

January 8, 2014 | Unregistered Commenterpcker

I arrived to 6am class shockingly alert due to my sub-zero degree jog. :)

I hit 165# lbs on the snatch which was 5 over last week, so I was happy with that. McDowell gave me some good tips about keeping my back tighter during the setup, although it got in my head and I slowed down my movement at the end as I focused on my back. Net, I failed 170 but will try again next week.

320# for 3 sets on the performance back squat. Felt good, no issues, looking forward to working up next week.

Can't wait for some warmer weather! Have a great day everyone.

January 8, 2014 | Unregistered CommenterMichael Affronti

I'll just throw out there that I'd do a 4:30am class at least once a week, and might even pay more for that. I am guessing that's a non-starter, but you never know. If it had to be more days, I'd be open to that too.

January 8, 2014 | Unregistered CommenterJR

Make up post from yesterday night 7:30pm with Josh,

Snatch: Worked my way up to 115# x2, F, F, some good tips from coach Josh on how to straiten my back and keep my shoulders straight so that I dont round my back on the deadlift portion of the lift.

HBBSq: By mistake I jumped 10# from last week to a 175# x5x3, felt heavy but doable.

I'm looking forward to hitting the 180# marker on all my squats for week 6, inching closer to lifting my own body weight, which is a 2013 goal. LFPB Challenge is helping me close that gap.

January 8, 2014 | Unregistered CommenterPigeon

Kate!!! Great pic!

January 8, 2014 | Unregistered CommenterCharlie

meat CSA pickup is 6-8:30 PM.

January 8, 2014 | Unregistered Commentermichele

6am private with Josh. Snatch complex: 1" off the floor, above the knee, high-hang. Worked up to to 65kg (143#). Pulled early on a few of the 1" off the floor reps. Missed the high-hang rep on the last set. Felt slow getting under the bar today, but was pulling the bar fairly high. Then, 5x3 segmented snatch deadlift: worked up to 85kg (187#). Straps are awesome. Moved over to HBBS: worked up to 255x3. Same weight I did 2 weeks ago, but it moved much smoother today. Conditioning: 10x 15sec all out row followed by 45sec easy row. Reached a sub-1:30 500m split time on each of the hard pieces. This hurt a lot more than I thought it would.

January 8, 2014 | Unregistered CommenterPeter

This is my delayed post: Just noticed in yesterdays blog post that Peter M is the aom - Congrats! I have been a some-time, irregular, visitor to the 6am class and Peter's advice and cheering and enthusiasm is always encouraging. Great job!

Although I wasn't at the gym this morning, I was on the erg at 530am doing the CrashB's "Hell" workout Nick P posted: 6-8x500m/1' rest at 0:02 slower than 2k race.
Yes, it was hell. I didn't really mind the pace so much - I was consistent at 2:02 for all nine (I'll explain in a second). The awful part is the one minute rest. Fine for the first three intervals, but pretty soon I couldn't catch my breath by the time the next 500m started. At the fourth interval I started about five to seven seconds late which screwed up my overall time.
And because of that, I lost track of intervals and instead of doing "six to eight" as suggested, I did for nine which, while it didn't kill me, I wish I hadn't.
Looking forward to tomorrow's 250m sprints.
Richard G.

January 8, 2014 | Unregistered CommenterRichard G

12pm class with Josh and McD

Snatch:
65x3, 85x2, 95, 100, 100, 105, 105f, 105f
-the first at 100 felt sloppy so I wanted to clean that up before moving on. 2nd was much better, balanced and fast. The first at 105 was a power snatch and a little in front. Tried to clean it up but failed the 2nd attempt a little forward (though i got down) and failed the 3rd because of multiple things. Totally ok with this and looking forward to more next week.

HBBS:
(45x5, 135x5, 165x3, 185x1)
205x1x3
-felt easy. my projected 1RM is 222 so I'd like to hit 225 because why not.

Cashout:
-worked on some hips to rings to hopefully someday get me closer to a muscle up. then went to the bar to try for a bar muscle up. AND I got it! I realized on Sunday when I was doing c2b pullups that I was getting plenty high on the bar so I thought I might be close. Well I was so YAY!

January 8, 2014 | Unregistered Commenterlady fox

Noon class
Snatch
135f-145-155f-155-165(first one that felt "right")-175(pr)-185f
185 is there. Need to be more aggressive off the floor and stronger in the catch. Stoked about the 5lb PR.

Squat
285x5x3
LP continues. Starting to get uncomfy...

January 8, 2014 | Unregistered CommenterFox

Congrats Jess!! That is awesome.

January 8, 2014 | Unregistered CommenterCharlotte

Yay Jess! Well done- that's amazing!!

January 8, 2014 | Unregistered CommenterCharlie

Woo hoo Jess! Congrats!

January 8, 2014 | Unregistered CommenterDeb

Could not remember what I did last for squats or for snatch for that matter!
110 on the snatch and I'm actually getting into some semblance of a squat

HBBS 45x5, 135x5, 165x3, 195x3, 215x5x3
I think I could have gone higher

Acc work with two pood.

January 8, 2014 | Unregistered CommenterDMak

Nice on the MU, Jess! Nice on the PR Snatch, Fox!

6:30 Class with McDowell and Arturo

Snatch
40x1,1 50x1 60x1 65x1 70xF,F,1 75xF,1 80xF,F

Gave up on the first one at 80kilos even though I saw it right in front of my eye-line. Second one I got under half-assedly and lost it forward immediately. Pierre tells me I'm getting it high enough, now I need to commit!

Squat
135x5 185x4 225x3 255x1 275x1,1,1 225x10

Did the drop set at 225 for some volume and to work bouncing out of the bottom. Was going to consider that my "conditioning" for the night but I was talked into swinging the 36kg KB and ended up doing the whole cash-out. Kept the sets the same for both KB swings and sit-ups:

20-17-13
22-17-11

That was rough.

January 8, 2014 | Unregistered CommenterTodd

4:30pm with Arturo & McDowell

It took a little bit of convincing... (Arturo) but I managed to do a little bit of snatching today! Started out with the dowel rod first, then the 15# training bar. I used today mainly to focus on keeping my shoulders in a safe position throughout the lift, especially in my setup. This was all pain-free might I add... definitely going to stick to the low weight-high rep approach with this movement for now though.

HBBS: 195# 3x1

Congrats on that bar muscle up Jess! Youzza beast!!

January 8, 2014 | Unregistered CommenterKatie Harpz

Woo Hoo, Jess!!

January 8, 2014 | Unregistered CommenterBeccaWolf

6:30pm class with Mc Dowell and Arturo.

Snatch 115x2, 135x1, 145x1, 155x2, 165x2, 175,F,F
I failed twice at 175, I got a bit soft while I was already under the weight. I probably going to start at a higher weight next week to get to 175 less fatigued. I'm overall very happy with nailing 165.
I still need to be more patient before the high pull.

HBBS i hit 135, 185, 225 for 5 reps then 275x1 325x1x3

Cash out
30 and 20 KB at 88 pound
all situps unbroken.

January 8, 2014 | Unregistered CommenterPierre Davidoff

Snatch today was a series of misses at 175. Felt quick under the bar, but am not active enough with my shoulders- I rely on a relatively fast squat drop, but need to REACH.

Squatted 270x5x3. Very jealous of the Perf kids doing singles! This was heavy but in control, a few reps got a little forward. Last set was the best, as per usual, I think I should do 4X5, cause the 3rd set always feels like the first one where I really lock in.

January 8, 2014 | Unregistered CommenterNoah

Just dropping in to spread some girl love, because my all-over-the-place at 63# snatch and gentle-weight back-in-the-game 100# squats are not worth talking about -

Jess, you rock!

Reece's Piece, you look diesel!

January 8, 2014 | Unregistered CommenterCourtney, HTML Dumbass

Sigh. Autofill. Computer-in-general dumbass, apparently.

January 8, 2014 | Unregistered Commenter]Courtney

5:30pm group class tonight was GREAT!

snatch:
drills@33#
Full snatch: 53, 53, 63, 73, 83, 93 (power, rode it down), 93 (fo reals), 98F
-in particular the rep at 83 was FAST, so much so that I was like "oh. whoa. I get it. that's what needs to happen."
-something about just committing to a full squat really worked for me tonight, as opposed to the "oh, maybe at some point i'll play with dropping down fully, but for now i'll just keep practicing power snatch."
-on the second 93#, I had to pause at the bottom to really stay focused and tight. twas cool.
-93 can get cleaned up a bit and 98 is there but I just need to extend hips and PUUUUUULLLL more.

LBBS: worked up to heavy triple in prep for sunday
45x5, 95x5, 125x3, 145x1, 160x1, 170x3
CHEST UP. CONTROL DOWN. STAY TIGHT.

sleepytime!

January 9, 2014 | Unregistered CommenterWhit H

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>