Power Snatch
1-1-1-1-1-1-1
Skill:
Rope Climbs
Quote:
"Try not to become a man of success but a man of value."
- Albert Einstein
1-1-1-1-1-1-1
Skill:
Rope Climbs
Quote:
"Try not to become a man of success but a man of value."
- Albert Einstein
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
Disclaimer
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
Hits
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
19 comments:
6am Snatch w/ Power
Jay E 155
Kristin T 75
Paul F 130
Doreen 80
Nicole S 75
Pat P 125
Lee 100
Mike S 90
Rebecca 55
Steve Z 73
Nice first rope climb Rebecca !
I really tried to do those cleans at 105 yesterday. I really really tried. But after failing my second rep and barely getting the next one, I stripped off the 10lb plates. I could barely stand up and thinking about 33 more reps made me realize I wasn't going to get though this as Rx.
So my question is.....
At what point should I have removed the weight? Did I bail too soon? I am notoriously conservative. I would like to have a rule to follow in the future rather than allowing my own wimpiness decide for me.
Thanks!
9:30 results
Keith 165
Kevin 145
Meg B 70
Katie V 70
Jon S 155
Chris T 80
Tamas 117.5
Lindsey 85
Bo
Remember that intensity is everything so if you are going slow, it is prolly too much weight.
Dorothy: Agreed with Jason. If you're struggling from the second or third rep, strip the weights.
For everyone: as you think about what weights to you, if you're familiar enough with your strength/PRs, you should always be thinking about what time domain you are shooting for. Sometimes it's ok to go a little bit longer if you're really chasing a particular skill or weight, but if you have to choose between a 5 minute Fran and a 25 minute Fran just to get the Rx, you're not thinking about it the right way.
WOD suggestion
Amazing Race WOD:
Complete a challenge as a team of 2 in the box. Get a clue for your next station that is 400m to 800m away. Once you get to that spot you get your next challenge. Complete it for the next clue. Run to next location and repeat above. The 6th and final station will be back at the box for the final challenge and winning team. This WOD is a team WOD that requires skill, endurance and intelligence and is much like the "Amazing Race format" but with some sick challenges. I would pick the 6 challenges and locations with the coaches if selected.
This one would be a blast!!!
Kevin B.
All in Favor!!
Kevin that sounds awesome.
Chasing RX is the root of all evil. I learned that in my 24 minute Karen RX attempt. Scaling is an art form. Remember that we are *training* here. After a while, you will know where you can or should pull back or charge ahead on, but I always ask a coach if I'm not sure.
I can assure you that I don't have a chasing rx problem. I have a scaling problem. I constantly underestimate what I can do and end up taking it easy.
My question isn't where to start with the weigh or whether to scale or not. My question is when is it ok to take weigh off in the middle of a WOD. How hard is too hard?
After 1 failed attempt? 2? Should I at least finish the round before I dump weight?
Bo:
As Jason said, if you're moving like your feet are in concrete and it's not because of some other reason (you ate poorly, you're recovering from something, etc), you've gone too heavy. The beginning of a WOD, at the very least, should be like you're shot out of a cannon. If you're hearing everyone around you moving faster than you, and you know you're giving it your all, you should scale your effort immediately.
Conversely, for those who go conservative on the weights, if you're flying through and you're not using Rx weights, don't be afraid to add extra plates. there's nothing wrong with being first, but if you're killing it twice as fast as everyone else, (CAVEAT: AND YOUR FORM IS SPOT-ON) go ahead and go heavier. It won't kill you.
430 Results
JZ 105
Joe C 135
Nathan 55
Mark C 75
Steph 125 PR
Gabriella 115sloppy/105nice
Diego 115
Dawn 55
Kev- great idea!
Dorothy/BO- often depends on the end goal. I would have had to have seen your performance to determine the best option. I've seen you at 110 before... So I know you "could" do it! Question would remian if you had it that day? I missed this one so if you wanted to attack it next open gym I'd be ready to see ya and help you scale appropriately.
@ Byrnsey - I LIKE IT!!!
Shout out to Shoeless who threw around some impressive weight tonight and made the board with a 175lb snatch!
shoeless- l-e-g-i-t
6:30pm
Cline 120
LP ?
Ditty 65
Charles 103
Nick 115
Jess C 80.5
Lisa 65
kudos to Nick who climbed the rope legless wearing a 35# vest
7:30 XFit Lite
these ladies found a 1RM push press and then used 40% in a mini-metcon:
AMRAP in 5 min.
5 push press
sprint 10 yds
5 box jumps
Leslie 80#, 7 rounds + 5pp+2bj (13" box)
Laura 67.5#, 8 rounds (17" box)
Kathy 52.5# 7 rounds (6.5" plates)
strong work ladies!
I should have a DS next to my 120.
5:30pm results
Tim H 115
Olan 155
Denise 75
Katie 70
Chris S. 155
Pete 98
Erika 75
Jen S 95
Shoeless 175
Congrats to Erika for getting up the rope the first time tonight!
those xfit lite ladies are AWESOME!!
Cline what is DS?
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