From Brandy to the women of CFM.  Couldn’t be more true, right boys?!

Strength / Technique WOD:
Snatch Segment Pull
5 x 3

This drill is ALL about positioning and movement between the three points.
Because of that, it calls for light weight and we’ll be striving for perfection.

Accessory Work:
2 – 3 Sets of:
8 – 12 Bent Over DB / KB Rows
12 Back Extensions with a 2 Second Hold at the Top

If you didn’t see this link yesterday, check it out!:

Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning.
–  Thomas Jefferson

It seems like we’ve found a way to combine the two, doesn’t it?!  😀

0 Response

  1. Melanie

    Thanks to everyone for the support yesterday. It was a great experience and I’m happy with how I did. With that said, I’m happy it’s over so that I can get back to CFM on a more regular basis!

    The first two dates of the Crossfit Subway Series are SOLD OUT already. So if you want to compete in the last two events – better sign up soon!

  2. Vikram

    Well done again, Mel & Eroc.

    A very humbling morning – POSITIONING. A long way to go on the Oly stylings.

    Big Mike has dubbed Mondays 6 AM as “Masters Mondays.” If you’re a bit older and crunchy like some of us, come join in the fun…

    Jealous of you younger folks. Lucky to have found Xfit earlier in life…

  3. mcohen

    That was awesome.

    Allison your an amazing coach and a great teacher.

    Its a bit sad that we have to start at the very begining like this. But, on the other hand, developing strong position and correct form will help us for the long haul as crossfitters.

    I for one am psyched about this OLY cycle.

    So much to learn that you can get overwhelmed. My suggestion is to take away one or two key points every time we do this, and eventually it will all come together.

  4. EJ



    Just wanted to see if any one else is interested in watching “Strong!”. This is a documentary featuring U.S. Olympic weightlifter Cheryl Haworth.

    Come get inspired as we start to get further into the oly lifting cycle.
    If any of you are interested, let me know ([email protected]) I’ve got 10 people right now.

    2. CFM Sendoff for PlugPilot Happy Hour
    Friday, July 13th at 8:30 p.m. (after the WODs).
    Brad Russell is leaving us for his real family. Come say goodbye and tell him how awesome he is.
    Location TBA.


    it’s time once again for an NYC affiliate throwdown: the 2012 Subway Series! All NYC affiliates are invited to participate — the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

    Saturday, August 4th, 9am: CrossFit Queens (SOLD OUT)
    Saturday, August 11th, 9am: CrossFit South Brooklyn (SOLD OUT)
    Saturday, August 18th, 9am: CrossFit Long Island City
    Saturday, August 25th, 9am: CrossFit Virtuosity

    Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.

    The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.

    Although only athletes competing RX’d will qualify for affiliate scoring, all athletes are encouraged to participate or watch and cheer. There will be scaling options available at each event.

  5. Jared

    EJ, is there a way to get on the waiting list? I just signed up for the event on the 25th.

    Good coaching this morning! My thumbs are hurting from that hook grip, but I feel great otherwise.

  6. EJ

    @Jared – I sent out an email to the gyms to see if there would be a waiting list.

    Just wanted to encourage you guys to sign up for the 8/18 and 8/24 Subway Series! Would love to showcase our athletes and show everyone why Metropolis is awesome 🙂

    If you are signing up, please let me know ([email protected]). You can go SCALED or RX’d!

    Check this little blurb on why you should compete:

  7. kpo17

    Vikram: Actually, I got a big day tomorrow.

    KPO: Oh yeh Vikram? Big day? Doing what?

    Vikram: Well, um, actually a pretty nice little Saturday, we’re going to go to Home Depot. Yeah, buy some wallpaper, maybe get some flooring, stuff like that. Maybe Bed, Bath, & Beyond, I don’t know, I don’t know if we’ll have enough time.

  8. ERIC S.

    Thank you everyone @CF Metropolis for your support and encouragement. Finished the NYC triathlon in 2:47. Next year under 2:40!

    No time to get to Metropolis so I did Crossfit Eroc Fitness.
    3-3-3-3-3-3 of Power Cleans

    Metcon 4 rounds for time:
    50 double unders
    25 KB swings @ 24kg
    12 T2B

    10:38 rx’d

  9. Vikram


    Vikram: Actually, I got a big day tomorrow.

    KPO: Oh yeh Vikram? Big day? Doing what?

    Vikram: Well, um, actually a pretty nice little Saturday, we’re going to go to the Home Depot [Center on Friday July 13th for the Crossfit Games – I’m gonna jerk, clean, power lean, mean machine and scrub it LIKE STEAM! Boo-yah!]

    Skinny V don’t play.

  10. jmiz

    While you all are playing with the snatch, today was my first day of rehab for my bum shoulder. The good news is that I should be back in ~8-12 weeks, and probably a little sooner to play with the bands and kettlebells. Miss y’all.

  11. mcohen

    Kpo I can put up with the music, including the Carlie Ray that you were blasting. But don’t dis my boy Heavy V.

  12. Vikram

    Skinny has been a little remiss lately. But I am recommitting this week. Rehabbed and ready to tackle the euro crisis and the hang power clean…

    Life has no meaning without 6 AM. Even thinking of bringing the wife to hot power yoga Wedzzz!

    I am in this until the bitter end…or at least until I move like Big Mike and the Monday Masters.

  13. Markcon

    great technique wod and coaching this am. thanks Allison

    look forward to your return jmiz-think about friday @ 6am -heavy V and V necks

  14. vicnord

    Excellent foundation snatch work this morning – Thanks Allison! Proprioception AKA body intelligence is what Olympic lifting is all about and feels so great when it all comes together.

  15. EJ

    Whew – anyone who looks at the programming and dismisses this as too easy is mistaken. Get that technique dialed in is so clutch. Looking forward to improving my snatch. If without technique, I’m doing well, I can’t wait to see what happens once it’s all cleaned up.

    PS – Who’s down to be on team Metropolis next month? I can’t believe no one (aside from Jared, Dave, Melanie and Gymbelle) want to sign up. I’d love to see a crew of Metropolis athletes with our new swag on representing. Why not show off the skills and strength you’ve honed in. Please e-mail me if you are going to sign up for the NYC Subway series! Just do it! ([email protected])

  16. ebird

    as a newbie, after this workout today, it feels like everything is clicking.

    thanks allison for all your help!

  17. cat

    need to work on moving hips and chest together and a quicker jump.

    bent over rows at 12kg

    turkish get ups- 3 each side, 12 kg