Tuesday 140527

All-levels/Beginner:
30 minute EMOM: Power Snatch – start with warm up weight, hit each weight at least 3 times prior to increasing the weight.

Experienced:
30 minute EMOM: Snatch – start with warm up weight, hit each weight at least 3 times prior to increasing the weight

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(Photo credit: Lisa Haefner)

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Be like water: The philosophy and origin of Bruce Lee’s famous metaphor for resilience
How to get a better rack

Here’s what’s on tap for Wednesday’s classes:

All-levels/Beginner:
A. Work up to a heavy power clean in 10 minutes. Drop 30-40# and do 5×2 at the same weight.
B. Reverse Tabata L-Sit

Experienced:
A. Work up to a heavy power clean in 10 minutes. Drop 30#-40# and do 5×2 at the same weight
B. Accumulate 2 minutes in an L-Sit

CFE:
400m run
50-40-30-20-10 Situps

  • Jacek Rycko

    6:10AM Experienced:
    Non-RX. Subbed squat snatches for non-squat snatches. Worked up to 110#.

  • Dani Freeman

    6:10 eWod — Only worked up to 63# but started to feel pretty confident in that weight receiving it into the full squat, thanks to my excellent partner and Michael for figuring out that I was pulling super early. Really enjoyed this one today. Minus the sun burn.

  • Jonathan D

    6:00am:
    30 min EMOM Power Snatches: 5@65/5@75/5@85/5@95/5@105/2@115/5@105. Another day to work on hook grip! This went pretty smoothly throughout until I hit 115 and it started looking ugly, so I went back down to 105. Useful pointers on tweaking my form, as usual. Use the hook grip, seriously.

  • Dani Freeman

    Is the eWod tomorrow A. Work up to a heavy power clean in 10 minutes. Drop 30#-40# and do 5×2 at the same weightB. Accumulate 2 minutes in an L-Sit

    and the endurance — 400m run50-40-30-20-10 Situps

    ?

    • Stacey Pearson

      Thanks Dani! Should be fixed shortly. :)

      • Allison Bojarski

        All fixed now, sorry for the misplacement error.

        • AndyK

          WhooHooo – was not looking forward to all that running!

  • reisbaron

    Yesterday:
    A: 10-Min EMOM – 3 Power Clean & Jerks @ 155#
    B: Tabata Battle Ropes
    C: AMRAP suburban recreational swimming

    Today:
    Power Snatches: 95 – 100 – 105 – 110 – 115 – 120 – 125

    We stuck with 115 for a while, but most weight changes were after 3 rounds. Naveen and Chris were helpful as always…felt good to power snatch without shoulder pain.

  • Rob Panor

    6:10 eWod
    Worked up to 100#. Snatches starting to feel better slow but surely. Thanks for all the coaching and tips Michael.

  • Patrick

    6:10am ewod:
    4 @ 95, 4 @ 105, 5 @ 115, 5 @ 125, 8 @ 135, 3 @ 140, 1 @ 145

  • BenS

    Power snatch: 3×65, 75, 85, 95, 105, 115; 5×125, 7×135

  • AndyK

    6:10 eWOD:
    4x95lb, 4x105lb, 5x115lb, 5x125lb, 8x135lb, 3x140lb, 1x145lb

  • Rich J

    7am: power snatches:
    3@65, 5@85, 5@ 95, 5@115, 3@125, 3@135, 3@145, 2@165

  • https://vimeo.com/saybruhproductions Chris F.

    Good times at 6AM UWS with Coach Kate.

    Nick L was missed (congrats on the new addition!) but Kate did an excellent job filling in. Many useful observations and suggestions. Actually felt like my snatches experience a decent amount of improvement by the end of class this AM.

  • Stan

    Got up to 150# w/ Coach Peter “Dragonbeard” Reilly. Thanks for the great tips.

  • Eric

    7am with Josh

    First with Rich…and then I couldn’t keep up so Mike was teaching me the art of bouncing the barbell off pads and catching it.

    Power snatches:
    3@65, 5@85, 5@ 95, 9@105, 8@115

  • Yoni R.

    7:10 eWOD with Bultman.
    4@65 4@85 4@95 2@100 4@105 4@110 3@115 2@120 2@125 1@130 1@135

    Felt strong all the way through, probably one of the funnest workouts we’ve done in a while! Loved the EMOM Format.

    Congrats Matt C on making it to PR City!

  • Jason W

    Hit a 30 min EMOM of squat cleans:
    95-135-155-175-185-195-205-225-235-240(2)

    hand ripped somewhere along the way. I only noticed it on rep 28. Hit one more then called it a day.

    • reisbaron

      For a minute there I thought those numbers were snatches…

  • Mike S

    Anyone know what happened to the evening Experienced Classes that were on the 00:30 at 26th Street this week?

    • Jaclyn Henry

      I saw that too, and figured it had something to do with Regionals being this weekend (since Avery is coaching). I checked next week, and the 0:30 classes are back in the schedule!

      • Matt Braunstein

        If Avery isn’t around do we still work out or do we just go drinking?

    • Hari Singh

      This week and next, the evening HR:30 and the HR:00 Experienced WOD’s are combined. Thereafter, the classes will be at their normal times.

  • KyleF

    710am exwod with bultman
    95# upto 155#. last few started looking like power snatches and riding down to OHS.
    Felt good to get so many reps in, starting to feel better at full squat snatch with some weight.

  • Madison

    6am UWS w/ Kate
    EMOM snatches starting at 65, up to 105 but felt wasn’t getting proper form so backed down to 95 for the second half of the 30min. Great technical coaching from Kate. I really appreciate these technique workouts as I need a ton of work with pretty much everything.

    Congrats to Nick on mini Lobo!

    • Brian P

      Good for showing up after an impressive Murph! I needed a day to recover!

      • Madison

        Brian – Awesome job w/ Murph! I wish I had been there for that final mile with you!

  • ToddMorris

    12:30 Experienced w/ Sara

    up to 115lbs
    Ended up being more of a complex of ground to high hang then full snatch. Every day a little better.

  • Stacey Pearson

    12:30 w Sara:
    43,53,55,58,63,68,70,73,78,83 (10# PR)

    • Talia

      Awesome!!!

  • Andreas Kraus

    Dropped in at Crossfit Max Effort in Las Vegas
    3 Rounds for time with two 30lbs DB
    100m Farmer Carry
    10 Bulgarian Split Squat
    10 Hang Power Cleans
    10 Push Press

    Time: 10:44

    WOD got tough on the grip and working out at over 100° is not as fun as I thought :-)

  • Daniel Kunitz

    11 am
    Full snatches: worked up to 150#, hit it a couple of times, then dropped to 135# for my last seven reps or so, working speed and technique.

  • colindowell

    3pm w/ Kevin
    Worked up to 95# with squats until 80# then just power. Long period at 75# working on technique and speed.

  • Ben

    Is tomorrow’s CFE wod a 400m run in between each set of sit ups? Sorry if dumb question.

    • Avery W

      Yes.

      • Glenn McMahon

        yes, a dumb question or yes, 400 mtr run between each set :-)

  • Elaina Gemelas

    7:10am eWOD with Michael
    *Kept load much lighter than normal for back

    Snatch EMOM: 33×3 / 43×3 / 48×4 / 53×10 / 58×2 / 63×4 / 68×3 / 73×1

  • http://www.madisonlogic.com/ vinniv

    540 w Sully
    EMOM: snatch, up to 185#

  • Craig Bagno

    The 6pm Beginners at 26th Street. Coach Tom informed me from across the gym that I was “torquing” which made me feel a little bad about myself. A few minutes later he spelled it out.

    Twerking.

    Haha. Now I feel really really bad. Never ventured over 85#. Still trying to iron out form. Loved the skill help.

  • http://www.facebook.com/benjorgensen ben

    EWOD:
    Chose to work on technique instead of doing it YOLO style and going as heavy as possible. Stayed at 115# for like 20 reps. Really glad I did so. Brian had some good tips and by the end I felt the most comfortable with my form than I think I ever have

    • Michael J. Bultman

      Go on about this YOLO style..

      • http://www.facebook.com/benjorgensen ben

        YOLO style: no real goal and/or plan at the beginning of the wod… Most likely caused by the thought of “hey, everything feels great today so why not just let the chips fall where they may.” In a workout like Cindy YOLO style would manifest itself in having no plan to partition reps, no plan to pace whatsoever, no final number in mind…(but it doesnt matter because you probably lose track of your reps anyway). YOLO style in lifting is similar in that you forgot/don’t care about your previous pr and just add as much weight as possible, probably without even counting how much you’re putting on. YOLO style.

  • Dan Castillo

    6pm Experienced
    85#-140#. Last rep tried 145#, but shoulders were smoked. Brian gave some really great tips along the way. Thanks!

  • Vi-An

    Started at 53 and ended at 113. Attempted 118 and was close but failed. I know I can get it next time. Was the most solid 118 attempt so far. The repetitiveness was really helpful and so were all the tips from Brian. Thank you!!! And Avery’s advice on not using my belt was helpful too and was in the back of my mind after it messed me up. Soon as I took it off, form improved and I can feel my back position more. Happy with the practice today after just coming back from being out and after murph yesterday.

    • Merlyne

      You looked great miss! You’ll get 118 next time!

  • Merlyne

    8pm w/Brian
    53 – 108 (5# PR). I failed some reps because I did not keep my muscles tight. I made sure to hold my breath towards the end because this helped me maintain form. Preaching to the choir, but Brian gave great advice.

    • Vi-An

      Congrats girl! Fun partnering up like old times! :)

      • Merlyne

        Thanks miss! Great working out with you and Melissa..beasts!

    • Melissa

      Awesome job! PRing all the way :)

  • Robert Keeley

    8:00pm with Brian
    30 min EMOM: Locked it in at 95# and focused on form
    Really enjoyed the reps. Thanks to Brian for the corrections.

  • Lauren Saxton

    8:00 pm w/Tom.
    Started at 53#, ended at 103#. Ten pound PR! Started with my hips a bit lower, my feet a bit closer, and it felt great. Only reopened my hands a little bit.

    • Vi-An

      Congrats! I didn’t see you. You were 8pm? nice pr!

      • Lauren Saxton

        I was at 26th st (normally that’s Joe’s class) – I did squat snatches since the format was the same between intro and beginner. You doing tomorrow?

        • Vi-An

          Yep 8pm with Brian since I’m not working out thurs.

  • Nicki Osborn

    7pm with Coach Brian
    33#-45.5# in 2.5# increments. Basically, this is Coach Brian Appreciation Day. Great tips, I still have so much to work on with this lift… My friend Jan from CrossFit Queens dropped in, he was stoked about all the pointers he got as well!

  • Kate Parker

    7pm w/ Brian

    3 reps each: 63 / 73 / 78 / 83 / 88 / 93 / 98 / 103 / 108 / 113

    Plus a bonus rep at 118!

    Prior to today, 113 was my 1RM as a power snatch (from 9/2013). Something clicked last week with the tall snatches and I am finally squat snatching. Pumped about 118 and being able to squat snatch. Great feedback from Brian today and always!

    • Vi-An

      Baller! Awesome job

  • Daniel Larrea

    8pm exp
    Worked from 85-155 (5# pr)
    Was still feeling good around 135 so stopped doing 3 reps at each weight around there so I could work up to 1rm
    Failed my first attempt at 155 and then one try at 160

  • Melissa

    Snatches w coach Brian and Merlyne and vi-an- doesn’t get better than that!

    Worked up to 88 (old PR), 93 ( PR), 98 (PR) , got the high pull for 103 3 times but psyched myself out. 5lbs felt so heavy but 98 felt good. Body weight snatch I’m coming for you!

    • Merlyne

      I thought 98 was your PR..way to go Mel!

  • Matt Braunstein

    7pm w/ Brian.
    65, 95 through 145 in 10# increments in sets of 3′s, then 150-155-160-165-170-170-175f-175-180-185. Took two shots at 190 for a pr. Got overhead, but couldn’t quite come up with it. Next time fo sho.