Wed, July 19th and Thurs, July 20th


Wed, July 19th and Thurs, July 20th

Reminder, tonight (Wed) is the Squat Movement and Mobility Clinic w/ DPT Grayson Wickham. Tickets here. Open gym ends at 6:30, and 8pm’s Oly class is cancelled.

Also, this Saturday is another Team Throwdown. Teams are here.

And summer Friday schedule starts this week and goes through August. New PM class sched is 4, 5, and 6pm. There will be no 7pm classes on Fridays.

Wednesday Oly

Tall Snatch
2 x 3

Snatch + Hang Snatch + Overhead Squat

Thursday CrossFit

4 rounds for time:
21/15 Cal Row
18 Wall Balls (20/14lbs)
15 KB Swings (24/16kg)
12 Burpees

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0 Response

  1. ERIC S.

    On this “Quattro” it’s about building the engine today. And, honing our ability to immediately transition between movements. Given how these sets may be unbroken for many athletes (if not very close), we have the opportunity to dial it in, and train ourselves that we don’t need that extra breath between movements. Valuable seconds can be gained (or lost) here.

    On the wallballs, allow your arms to come to your shoulders or sides between repetitions. Avoid allowing the arms to hang out high in the air as you await the ball to return. Reason being, we need our shoulders for the following swings and burpees. Even a slight flick of the hands downwards can help preserve your arms. A little bit goes a long way here. This is something you may need to practice if you’ve never done it before.
    These repetitions do not need to be unbroken. A bigger focus is consistent sets. 10/8 is absolutely an option, with a measured rest between. If an unbroken set requires you to rest before starting, and after finishing (before you pick up the kettlebell), it may very well be faster for us to break the set into the example above (10/8) and focus on fast transitions.
    On the kettlebell swings, use the rhythm of the repetition to control your breathing. Breath out after the explosive extension of the hip as the kettlebell rises past the waist, and breathe in as the kettlebell is making it’s change of direction and start it’s way down. Train your breathing to match this pattern and don’t forget to relax your grip as the kettlebell is over your head.
    On the burpees, we are looking for “breathing reps”. That is, a split second pause after each repetition to take a composure breath. As the arms slowly come down from the overhead clap to conclude the previous repetitions, we take a large breath in before starting our next repetition. Imagine this pace to be your 100 burpees for time pace, which will keep you moving, but won’t overly tax your breathing before getting back on the rower. You should just keep moving on the burpees. I always tell myself I can never fail on a burpee. (It’s only 12) On that following round, give yourself 15 seconds to recover on the rower. Make an immediate transition to it and get the fan moving, but the pace does not matter here – focus on your breathing and pick it up a bit after the 15 seconds.
    If you want a challenge try this one on the Assault bike! It took me 12:19 on the Bike. Good luck.

  2. Joe

    Romanian deads with Brian (5-5-5-5-5)


    100 air squat
    5 muscle ups
    75 air squat
    10 mu
    50 air squat
    15 mu
    25 air squat
    20 mu

    27:55 rx and more than I bargained for!

  3. Lina

    Wednesday Oly

    Tall Snatch
    2 x 3
    Lina: 38

    Snatch + Hang Snatch + Overhead Squat
    Lina: 38,43,48,53,53. (should improve going faster under the bar)

    1. Lina

      Thursday CrossFit

      4 rounds for time:

      21/15 Cal Row
      18 Wall Balls (20/14lbs)
      15 American KB Swings (24/16kg)
      12 Burpees

      Lina time: 20:00

  4. JLee

    Wednesday OLY

    Tall snatches 2×3 @ 75# great warm up movement

    Snatch + Hang Snatch + OHS

    Plenty of warm up reps from 75 – 105

    Working sets 115×2, 120×3 (failed once), 125 failed the hang. no grip

  5. BAston

    Romanian Deads: 5×5 @ 195# (up 10# from last week – working on the weakness, hamstrings!)
    Mixed in a set of 10 GHD’s w/ 10# plate after each round

    “Fifth Wheel” Part #1
    In a 5:00 Window…
    7 Rounds of “The Chief” (115/80)
    Max Calorie Assault Bike in Time remaining
    9 Calories
    Rest 5:00
    “Fifth Wheel” Part #2
    In a 5:00 Window…
    6 Rounds of “The Chief” (135/95)
    Max Calorie Assault Bike in Time remaining
    11 Calories
    Rest 5:00
    “Fifth Wheel” Part #3
    In a 5:00 Window…
    5 Rounds of “The Chief” (155/105)
    Max Calorie Assault Bike in Time remaining
    7 Calories

    Cleans felt good, push ups were good, air squats were slow. Didn’t have much on the ass bike. I liked this one. Thanks ERoc!

  6. Kim

    Oly with Alice & Wes

    Tall Snatch triples at 40# & 45#
    Not a fan.

    Snatch plus hang snatch plus OHS
    75 – 85 – 95 – 100 – 105

  7. Rekas

    OG Oly lessons w/Matt
    Warm-up/drills + technique talk
    Loading hamstrings & pulling bar in closer to (hitting) the hip were the focus

    snatch complex (snatch+hang snatch+ohs)

    1. Rekas

      Wednesday squat mobility clinic – fun and informative! Ask me (Or Jen, Denise, Didi, Ken, Benj, Alice, Matt) about some drills we did for mobility & flexibility. 🙂
      Also – “Sitting is the new smoking” was mentioned – lots of good articles out there!

      Thursday WOD
      16:30 rx
      kb and wb unbroken
      I think I would’ve liked this more without the burpees

  8. Alice

    OG Oly

    Tall Snatch triples: 45 – 50

    Snatch + Hang Snatch + OHS
    85 – 85 – 90 – 95 – 100 (pr on the hang)
    [all re-gripped]

  9. johanna

    12 rounds for time of:
    45 pound Dumbbell hang squat clean, 10 reps
    6 Handstand push-ups on dumbbells

    I did 8 rounds @25# and regular HSPUs in 25:59
    shoulders are toast.

    1. Matt

      Tall Snatch 3’s

      Snatch Complex
      135-155-165-175-185(got the snatch, failed the hang snatch)

      Deadlift 3rm

  10. chad

    OG – “Nick”
    12 Rounds for time of:
    10 DB Hang Squat Cleans
    6 Handstand Push-ups on dumbbells
    In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
    25:12 w/40lb dbs

  11. dtm

    OG – “Nick”
    12 Rounds for time of:
    10 Hang Squat Cleans w/ 50# DBs
    6 Handstand Push-ups on dumbbells

    8 Rounds in 25:52

  12. JoJo

    5×3 split jerk strict press
    5×3 jerk balance
    Split Jerks singles:
    85-105-115-120-125 (PR)

    12 rounds for time of:
    10 Dumbbell hang squat clean
    6 Handstand push-ups on dumbbells

    HSPU First 4 RDS from the floor
    RDs 5-12 with Abmat

    36:30 with 35LB dumbbells

  13. JoJo

    Correct on OLY
    3×3 Split Jerk strict press & Jerk balance

    Accessory work:
    For speed/technique
    5 sets 3 reps
    Split Jerk all at 85lbs

  14. Jason

    Tall Snatch 3’s: 75, 95
    Snatch Complex: Up to 145#s, failed hang snatch @155
    -got hang snatch @155 w/o a full snatch first
    DL 3’s: Up to 305#s,

    Cash-out: 4×10 of back extensions and GHD situps

  15. Buy in:
    Tabata Back extensions on GHD machine w/ 15 # plate.

    Goblet Squats to improve squatting pattern, 14# medicine ball

    3×3 Tempo Back Squat #135
    5 Seconds Down, 3 sec pause, fast up

    2000 m Row.

  16. D-Nice

    10# wall ball
    Rx kettlebell

    I graduated to the 16 kg kettlebell!! That’s a post op PR yaaaaaaaaaaaaaaaaaaayyyyy!

  17. Chi

    NEW Matt’s Travel WOD (aka my bday WOD)


    5 Rounds for Time:
    Run 400m
    30 sit-ups
    30 push-ups

  18. dtm

    4 Rounds:
    25 Deadlifts w/ 50# dbs
    20 Thrusters w/ single 50# db
    15 Snatches w/ 50# db (8/7 left/right to give the weak side some work)
    10 Burpees

    Things started to get spicy/sandy in the 3rd round.

  19. jmiz

    Crossfit Des Moines, IA (Urbandale)

    Walk in and two guys come up to me and say, “Hey, aren’t you Jeff from New York City?” Iowans must have steel traps for brains – amazing memories!

    Partner wod
    100 power cleans 115#
    100 front rack lunges 115#
    5 minute rest
    150 ab mat sit-ups
    100 cal row

    About 30 minutes total.

  20. Liz

    Teams of three
    100 bench total for time with 20 min cap
    1: bench + 1 round Cindy (determines switch)
    2: row for calories
    3: weight setting and spotting

    I went 70#, 7 reps each round for five rounds
    Team finished with 93 reps. First time I felt consistent with bench

  21. Ashley Moduno

    50 handstand push-ups (11-10-6-5-7-7-4)
    50 ring dips: 5-5-5-5-5-10-15 (first 25 were RX, last two rounds were with a single red band)

    WOD: 4RFT
    15 cal row
    18 wbs (14#)
    15 kbs (16kg)
    12 burpees
    17:24 RX this one put me on my a$$