For Time- 100 Air Squats- 1 minute double unders and 50 air squats.
Press- 5/5/5 (build to 85% 1RM)- 95/135/135
Push Press- 3/3/3 (Max Effort) – 135/145/155
Jerk- 1/1/1 (Max Effort)155/175/195 = body weight, I think I could have gone higher but i didn’t want to kill myself as I was feeling a tad bit green this am.
5 RFT of: 50′ Bear Crawl/20 Toes To Bar- 13:45 – first set of T2B unbroken then broke it up into 5’s
20 penalty Burpees for being late.
It is not recommended to go out until 1:30 in the morning the night before a 6 am WOD. But sweating out the excess from the night before is the best way to start the day.
The T-shirts are cool, can’t knock them.
Iz gave me an out from doing the K2E because of ’round ligament pain’ so I took it (thanks Coach!). The funny thing is, once my belly gets too big to do sit-ups, I might have to switch back to K2E…?
Split jerk allows you to get further underneath the bar after the initial push when compared to the push jerk. Getting further under the bar means the bar has to be pushed upwards less. The split jerk is also more balanced. These two factors contribute to the split jerk as the lift for overhead movements. If you want to put the most weight overhead that you can possibly muster… do a split jerk
Come join us for a festive trip through your favorite Brooklyn watering holes, including a Rugby World Cup match shown especially for you!!!
Bring your friends, bring your friends’ friends, and make some new friends and bring them along too. And if you don’t like your new friends, leave ’em behind and make some more new ones.
Participating Establishments and Schedule of Events:
Hanks Saloon ** Fundraiser kickoff @ 1:00PM **
46 3rd Avenue, Brooklyn NY. Subway 2/3/4/5/D/N/R and LIRR to Atlantic Terminal
Sheep Station (SHOWING 2011 RUGBY WORLD CUP) 2:30PM
Kayleigh O’Connors – 4:00PM
Mission Dolores – 5:00PM-??
Cost of entry is a T-Shirt ($10) which will identify you as being Super Cool for the entire afternoon and evening, and entitles you to DRINK SPECIALS at all the pubs.
I say again: T-SHIRT= DRINK SPECIALS.
If you don’t have a T-shirt well… then you’re not special.
Please be careful as you fatigue, and concentrate on your form. When you are tired and trying to squeak out those last reps you may get lazy. This is when accidents happen. With things like T2B I will actually use an alternate grip on the bar when I get tired. It helps me get a better grip, just like a deadlift. Just something to keep in mind.
3 min amrap of: Double Unders=217
100 Air Squats=1:38
Press- 5@45/95-3@115/115/115
Push Press- 3@135/145/155
Push Jerk- 1@165/185/195F
5RFT of: 50′ Bear Crawl/20 T2B=8:23
I dedicate this work out to Mike B! Feel Better Brother!!
Mike… I hope you get better fast. I can’t express how much it meant to me that you came back in this evening. I am glad to see ok now
WoD 10/14
Warm up 3m DU’s – 43 Max unbroken
100 Air Squats = 2:00
Press 3/3/3 – 60×2 F1/ 60×3/ 60×2 F 1 did too many warm up rounds
Push Press 3/3/3 – 65/75/80 – 2 No reps
Split jerks 1/1/1 – 75/85/90/95**
5RFT – 11:53 large percentage of the T2B were half assed.
Mike, I’m SO glad you’re ok, dude. That was one of the scariest things I’ve seen! You took it like a champ too, you wanted to get that last rep! Seriously though, I’m super glad that you’re out of the hospital and back home. I’m gonna buy you a beer.
HUGE thanks to Jaime, James, and Aaron for helping out today, everyone was amazing.
sounds like mike slipped off the bar while doing a toes to ba and landed on his back. I was fearful that was going to happen to me this morning. Glad to hear you are all right.
Warm up 3 min DU’s-9 unbroken-I continue to hate them
100 air squats- 2:07
Press- 60-65-2@70,1@65
Push press- 65-75-80
Split jerks- 85-90-95
5 RFT-bear crawl and pull-ups(for T2B) 12:22
Tomorrow is going to hurt, waitressing all weekend is going to be brutal 🙂
Warm Up 41 DU’S.
100 air squats 3:41 I think.
Press 115-125-145.
Push Press ?-?-175
Split Jers 125-145-175
5 rft bear crawl/ 20 ttb 13:33.
MIKE B. you are the man as tough as they come. He stopped by box straight from hospital. Looked good. Take it easy my friend. dont want you singing. Im in the ER b*tch….. Great Class as usual Thank You.
Double Unders – 200 Unbroken! PR! Did it in about 1:40 and gave myself such a headache I just stopped. Must keep breathing properly.
100 A/S – 2:00
Press x 3 – 115 / 130 / 130
Push Press x 3 – 145 / 150 / 155
Jerk x 1 – 165 / 170 / 175 (f)
Metcon – 11:23
Mike B I am so glad you are ok brother. Didn’t like getting that news about you tonight. I feel a new nickname coming! Give me a couple days…I will need to meet with the conclave. Take it easy.
Did the Beat the team WOD # 2 then posted the wrong score on their webpage. I hope they correct it soon my real score is 30 not 61 you don’t get credit for each individual rep in the complex just 1 rep for a full completion of three different lifts. See why I was confused?
It got tough fast and I know the first Hanging Squat Snatch wasn’t deep enough. Good experience either way. I have found it difficult to watch myself on YouTube.
Confession: I yell at the screen, I wonder what the neighbors think.
Mike B, sorry to hear about you tonight buddy, very good to see you walking around after they finished stapling that head together. Rest Easy my friend oh and …There are easier ways to get a Primetime T-Shirt!
Push Jerk – 205, 225, 245f, 235(pr) didn’t do the split jerk I need to work on my footwork.
Modified the Metcon, my hips were shot:
5 Rounds – 30 Abmat situps/ bear crawl – 7:28
No Rep! Great job Tom. 125# is very close to my 1 rep max for any kind of metcon business.
It is great to film yourself to learn your weaknesses in a movement. One thing I noticed was the pull position of your snatch. With your power snatch and hanging power snatch it didn’t really matter. You are strong enough and balance is less of an issue. BUT with the full snatch technique becomes more important. The bar has to stay over the middle of the foot to be balanced.
In the beginning, the reps that had you on your toes, seemed to be from the pulling the bar from a position in front of the middle of your foot. In the hang position you pull from your lower thigh. This works only if you have pulled your knees back – almost so that your shins are perpendicular to the floor. If your knees are more forward than this, the pull is in front of the middle of the foot and the bar path is too far forward (which you find out when you catch the bar in the squat and you have to jump on your toes).
2 Solutions:
1) The solution that you seemed to take was simply pull your hips and knees back to have the pull position start from the middle of your foot. BUT you lose power doing this. I believe that you are losing a lot of power from reduced knee extension during the pull.
2) Pull from higher up your thigh. This requires you to take a wider grip on the bar, and your knees to re-bend and move forward after the deadlift portion of the lift (this second part will pretty much be automatic after pulling from higher up the thigh. It allows for the ‘second pull’ of the snatch to utilize more knee extension as well as explosion from the hips. http://www.crossfit.com/journal/library/55_07_snatch_positions.pdf
Need to film myself with my snatch and other movements. I think it can be helpful, and my neighbors would hate me too from all the yelling (;
Looked like another great day at 718! Sorry I missed it. After watching the youtube of Coach Tom I am itching to work out. Great coaching Iz! Cool how you can hear everybody in the background rooting too. After getting my wisdom tooth yanked out of my head yesterday I have been instructed by my Dr to “take it easy…” whatever that means… This is a special kind of pain. I’d rather be doing 1000 burpees for time. Guess its sweet potato mash, apple sauce and youtubes for a few more days, ugh. Speaking of ouch:
Feel better Mike B! Glad to hear you are back on your feet man.
I went for a 45 minute hike on the day after I got my wisdom teeth out. I blame the meds for my lack of judgement. Because I spent the next five days on the couch!
What a bunch of idiots! HAHA!
surprised those didn’t come in V’s
Next order Cahill!! You want in?? We will match it up with the glorious ginger hair!!
Those are some handsome Primetimer’s
OMG.. Really Tom …. ReaLLy
” I bet you think thi song is about you… Don’t you”
I was mostly talking about Steve, but thanks.
For Time- 100 Air Squats- 1 minute double unders and 50 air squats.
Press- 5/5/5 (build to 85% 1RM)- 95/135/135
Push Press- 3/3/3 (Max Effort) – 135/145/155
Jerk- 1/1/1 (Max Effort)155/175/195 = body weight, I think I could have gone higher but i didn’t want to kill myself as I was feeling a tad bit green this am.
5 RFT of: 50′ Bear Crawl/20 Toes To Bar- 13:45 – first set of T2B unbroken then broke it up into 5’s
20 penalty Burpees for being late.
Can’t believe Prime Time has shirts. Cahill, I’m changing all my 7’s to 6’s and we’re getting shirts, too. No more of this seven AM crap.
This workout looks awesomefun. Bummed I’m missing it. Great job on your presses, Cahill, wish I was there rocking that with you guys.
It is not recommended to go out until 1:30 in the morning the night before a 6 am WOD. But sweating out the excess from the night before is the best way to start the day.
The T-shirts are cool, can’t knock them.
Believe it !
3min DU – 40 unbroken
100 air squats = 2:38
Press = 45/50/55
Push Press = 65/70/75
Jerk = 75/75/75
5RFT: 20:20 RX’d nobody better beat my time! he hehe I found my weakness 🙁
nice shirts guys… and instead of getting mad about primetime.. step up your game and beat the primetime, a little competition never hurt anyone 😉
I like your thinking Marina! A little competition can only help 😉
3:00 min row => 557 m
100 Air Squats FT => 3:15
Strict Press => 3×25, 3×35, 3×45
Push Press => 3×45, 3×50, 3×55, 3×60 (PR)
Push Jerk => 1×60 (PR), 1×65 (PR), 1×70 (PR)
Split Jerk => 1×75 (PR)
I’ve got Push Jerks and Split Jerks listed seperately in my PR list. Is that normal?
MetCon:
50 Mtn Climbers / 20 K2E
50 Mtn Climbers / 20 Abmat Sit-ups
50 Mtn Climbers / 1 minute plank
50 Mtn Climbers / 20 Abmat Sit-ups
50 Mtn Climbers / 20 Abmat Sit-ups
=> 9:35
Iz gave me an out from doing the K2E because of ’round ligament pain’ so I took it (thanks Coach!). The funny thing is, once my belly gets too big to do sit-ups, I might have to switch back to K2E…?
Heart rate felt good the whole time.
(14.5 weeks)
PR’ing all over the place eh?? way to go preggers 🙂
I guess I hadn’t attempted 1RM on these since the Spring…? But thanks! 🙂
Split jerk allows you to get further underneath the bar after the initial push when compared to the push jerk. Getting further under the bar means the bar has to be pushed upwards less. The split jerk is also more balanced. These two factors contribute to the split jerk as the lift for overhead movements. If you want to put the most weight overhead that you can possibly muster… do a split jerk
But should I continue to track my PRs for the Push Jerk and the Split Jerk separately? Or is that kinda redundant?
Separately. They are two different movements.
From Jaimee:
Come join us for a festive trip through your favorite Brooklyn watering holes, including a Rugby World Cup match shown especially for you!!!
Bring your friends, bring your friends’ friends, and make some new friends and bring them along too. And if you don’t like your new friends, leave ’em behind and make some more new ones.
Participating Establishments and Schedule of Events:
Hanks Saloon ** Fundraiser kickoff @ 1:00PM **
46 3rd Avenue, Brooklyn NY. Subway 2/3/4/5/D/N/R and LIRR to Atlantic Terminal
Sheep Station (SHOWING 2011 RUGBY WORLD CUP) 2:30PM
Kayleigh O’Connors – 4:00PM
Mission Dolores – 5:00PM-??
Cost of entry is a T-Shirt ($10) which will identify you as being Super Cool for the entire afternoon and evening, and entitles you to DRINK SPECIALS at all the pubs.
I say again: T-SHIRT= DRINK SPECIALS.
If you don’t have a T-shirt well… then you’re not special.
Come out and support NYRC Women!!!
T-shirt design courtesy of Bakline.
http://brooklynpubcrawl4nyrc.eventbrite.com/
And for the directionally challenged:
http://g.co/maps/dsux7
Please be careful as you fatigue, and concentrate on your form. When you are tired and trying to squeak out those last reps you may get lazy. This is when accidents happen. With things like T2B I will actually use an alternate grip on the bar when I get tired. It helps me get a better grip, just like a deadlift. Just something to keep in mind.
Hey Kurt, to whom is this comment addressed? Everyone?
Everyone, in light of Mike’s accident this afternoon. I saw him later, he was walking around.
And looking pretty good, actually.
Oh! I hadn’t heard about that. Thanks. 🙂
3 min amrap of: Double Unders=217
100 Air Squats=1:38
Press- 5@45/95-3@115/115/115
Push Press- 3@135/145/155
Push Jerk- 1@165/185/195F
5RFT of: 50′ Bear Crawl/20 T2B=8:23
I dedicate this work out to Mike B! Feel Better Brother!!
Shout out to Mike glad you’re feeling alright.
Air squats I just worked on form facing the wall because I suck :}
Press 3@95/115/125
Push Press 3@125-145-155(should of gone heavier)
Jerk 1@155-165-175
5RFT didn’t write it down-all Mike’s fault 😉
Mike… I hope you get better fast. I can’t express how much it meant to me that you came back in this evening. I am glad to see ok now
WoD 10/14
Warm up 3m DU’s – 43 Max unbroken
100 Air Squats = 2:00
Press 3/3/3 – 60×2 F1/ 60×3/ 60×2 F 1 did too many warm up rounds
Push Press 3/3/3 – 65/75/80 – 2 No reps
Split jerks 1/1/1 – 75/85/90/95**
5RFT – 11:53 large percentage of the T2B were half assed.
Mike, I’m SO glad you’re ok, dude. That was one of the scariest things I’ve seen! You took it like a champ too, you wanted to get that last rep! Seriously though, I’m super glad that you’re out of the hospital and back home. I’m gonna buy you a beer.
HUGE thanks to Jaime, James, and Aaron for helping out today, everyone was amazing.
sounds like mike slipped off the bar while doing a toes to ba and landed on his back. I was fearful that was going to happen to me this morning. Glad to hear you are all right.
Warm up 3 min DU’s-9 unbroken-I continue to hate them
100 air squats- 2:07
Press- 60-65-2@70,1@65
Push press- 65-75-80
Split jerks- 85-90-95
5 RFT-bear crawl and pull-ups(for T2B) 12:22
Tomorrow is going to hurt, waitressing all weekend is going to be brutal 🙂
Warm Up 41 DU’S.
100 air squats 3:41 I think.
Press 115-125-145.
Push Press ?-?-175
Split Jers 125-145-175
5 rft bear crawl/ 20 ttb 13:33.
MIKE B. you are the man as tough as they come. He stopped by box straight from hospital. Looked good. Take it easy my friend. dont want you singing. Im in the ER b*tch….. Great Class as usual Thank You.
Who’s this Steve S., is he new? He’s been posting like crazy haha
Double Unders – 200 Unbroken! PR! Did it in about 1:40 and gave myself such a headache I just stopped. Must keep breathing properly.
100 A/S – 2:00
Press x 3 – 115 / 130 / 130
Push Press x 3 – 145 / 150 / 155
Jerk x 1 – 165 / 170 / 175 (f)
Metcon – 11:23
Mike B I am so glad you are ok brother. Didn’t like getting that news about you tonight. I feel a new nickname coming! Give me a couple days…I will need to meet with the conclave. Take it easy.
Damn Cory! 200!
Did the Beat the team WOD # 2 then posted the wrong score on their webpage. I hope they correct it soon my real score is 30 not 61 you don’t get credit for each individual rep in the complex just 1 rep for a full completion of three different lifts. See why I was confused?
You guys can check it out with this link
http://www.youtube.com/watch?v=tPOVZKrebCM
It got tough fast and I know the first Hanging Squat Snatch wasn’t deep enough. Good experience either way. I have found it difficult to watch myself on YouTube.
Confession: I yell at the screen, I wonder what the neighbors think.
Mike B, sorry to hear about you tonight buddy, very good to see you walking around after they finished stapling that head together. Rest Easy my friend oh and …There are easier ways to get a Primetime T-Shirt!
Push Jerk – 205, 225, 245f, 235(pr) didn’t do the split jerk I need to work on my footwork.
Modified the Metcon, my hips were shot:
5 Rounds – 30 Abmat situps/ bear crawl – 7:28
See you all for Saturday’s Class
No Rep! Great job Tom. 125# is very close to my 1 rep max for any kind of metcon business.
It is great to film yourself to learn your weaknesses in a movement. One thing I noticed was the pull position of your snatch. With your power snatch and hanging power snatch it didn’t really matter. You are strong enough and balance is less of an issue. BUT with the full snatch technique becomes more important. The bar has to stay over the middle of the foot to be balanced.
In the beginning, the reps that had you on your toes, seemed to be from the pulling the bar from a position in front of the middle of your foot. In the hang position you pull from your lower thigh. This works only if you have pulled your knees back – almost so that your shins are perpendicular to the floor. If your knees are more forward than this, the pull is in front of the middle of the foot and the bar path is too far forward (which you find out when you catch the bar in the squat and you have to jump on your toes).
2 Solutions:
1) The solution that you seemed to take was simply pull your hips and knees back to have the pull position start from the middle of your foot. BUT you lose power doing this. I believe that you are losing a lot of power from reduced knee extension during the pull.
2) Pull from higher up your thigh. This requires you to take a wider grip on the bar, and your knees to re-bend and move forward after the deadlift portion of the lift (this second part will pretty much be automatic after pulling from higher up the thigh. It allows for the ‘second pull’ of the snatch to utilize more knee extension as well as explosion from the hips. http://www.crossfit.com/journal/library/55_07_snatch_positions.pdf
Need to film myself with my snatch and other movements. I think it can be helpful, and my neighbors would hate me too from all the yelling (;
Looked like another great day at 718! Sorry I missed it. After watching the youtube of Coach Tom I am itching to work out. Great coaching Iz! Cool how you can hear everybody in the background rooting too. After getting my wisdom tooth yanked out of my head yesterday I have been instructed by my Dr to “take it easy…” whatever that means… This is a special kind of pain. I’d rather be doing 1000 burpees for time. Guess its sweet potato mash, apple sauce and youtubes for a few more days, ugh. Speaking of ouch:
Feel better Mike B! Glad to hear you are back on your feet man.
I went for a 45 minute hike on the day after I got my wisdom teeth out. I blame the meds for my lack of judgement. Because I spent the next five days on the couch!
Ouch. I will definitely take it easy. I think I’ll wod on monday, but I gotta go easy bc I’ve got stitches in there.