[Insert Possibly Sexist 'Snatch' Joke Here?]

Today, the rare and dreaded Isabel:
Friday 071102
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 070922.

Similarly, while power snatching is kosher, consider full snatches with lower weight – doing so maintains (or increases) the metabolic load of the workout while allowing greater focus on form.
Old School CFNYC:


Responses

  • xuan mai

    Thanks Josh for waking up so early to teach.
    In a milestone – I got my first trainer witnessed full pullup! It’s now official.
    My first private with Keith was almost exactly 4 months ago – July 3rd. Back then I was using the largest band.
    Crossfit rocks!

  • Robzilla

    Congrats Xuan!
    On a side note. Does anyone know a good alternatvie to the abmat? I’m going to be away for the weekend so I won’t have access to an abmat to do my situps.
    Thanks

  • Brett_nyc

    7:56, Subbed power snatches at 115lbs
    Nothing in the tank this am after Diane last night. 135lbs felt like a 1RM. 4th consecutive day and I’m feeling it.
    Rob, a rolled up towel under the lumbar area works as a decent stand in…

  • http://self-aggrandizement.com The Ant

    It’s true – Xuan rocked a beautiful, full ROM pullup this morning. Next stop, Murph.
    In past locations (like our first indoor home, the Trainer’s Place, pictured above), this would be the point where people working with non-CFNYC trainers would notice Xuan’s huge improvement, compare it to their own progress (one more notch on the lat pulldown weight selector) and defect to us.
    Which, surprise surprise, would shortly be followed by us getting kicked out.
    We don’t miss it.
    Also: Isabel with 65# – 3:12, ankle not too happy. A long rehab road ahead.
    Also also: working out (or, frankly, even being awake at) 7:00am is clearly a bad, bad idea.

  • Hari

    Xuan Mai,
    Congratulations!
    (Be sure to tell Keith that it all made sense when Josh simply explained to you that you were supposed to pull your chin up over the bar. Ask Keith why he never just explained that to you.)

  • jay h

    Yay Xuan! Congratulations.
    Looking forward to my first Isabel.

  • http://www.crossfitnyc.com Rick Deckard

    Congratulations, Xuan Mai, nice!
    Rob, have you considered rolling up a towel? ;-)

  • Gene

    Congrats Xuan. Keep hammering away! Can’t wait to finish my Masters in a month and be able to come in consistently!

  • Robzilla

    Thanks Brett/Rick. I’ll try out the towel this wekeend.
    Rick,
    I saw the final cut of Blade Runner a couple of weeks ago and I’ve been meaning to ask you a couple questions about it and get your views on some topics. I’ll try to remember the next time I see you.

  • jay h

    Our very own Hari got a shout out in the latest CrossFit Journal, in a video interview focusing on rest day discussions. Right at the end, where Jeff Glassman was asked who he’d want to sit down and have a beer with. He responded he’d want some other crossfiters and Hari at a table all together.
    Way to go Hari!
    BTW, The new journal is pretty good..

  • michelle

    Congrats Xuan Mai! that is awesome-I STILL can’t get one! I am really motivated now-that is amazing.I need to work harder! I am going to try that tip about the chin over the bar…. :)

  • michelle

    oh and of course-props to Hari (as always!)

  • Moon

    Congratz Xuan Mai. May we all discard our “Dumbo’s Feather”‘s in due time.
    Oooo…a Blade Runner discussion – I’d love to listen in, Robzilla!
    I vote for Hari as CrossFitNYC’s Goodwill Ambassador. I don’t think that gets you a ticket-repelling license plate though.

  • marisela

    xuan mai, you are the man.
    i’m jealous
    as for today’s workout
    42#
    4:05
    beat me up
    the month of november is going to prove to be busy for me, music wise. i have 6 shows this month, two at the regular spot, the back fence on nov 12 and nov 25th
    but this is also the month that i do my glamour gig. the ritz. on 46th between 8&9 (closer to ninth) 10:30 pm. its totally free and i get to get all gussied up for it. good times.
    and, lastly, let me know if any of you want to meet me to support allison on sunday. call me, i’ll be around it all day
    917 882 6596

  • marisela

    sorry,
    the ritz is on every tuesday this month.

  • Hari

    6:25 Sub 85 lbs.

  • brian

    Just wondering who is going to the cert. In pittsburg? And did you make any reservations yet, plane and/or hotel?

  • brian

    I will also be running the marathon on sunday along with allison, It will not be pretty since I have not had much time to train but what the hell it’s the NYC marathon, there is no better crowd to cheer runners on then new yorkers.
    I will be going to PS 450 after the race (450 park ave, southwest corner of 31st and park ave)
    The race starts @ 1010am so I figure I will be crawling into the bar around 3 or 4 pm. If you are in the city and near by stop in for a celebratory pint or to watch the pats vs. The colts.
    Enjoy your weekend.
    Can’t wait to get back to the box and train on a consistant basis.

  • Kevin

    First time with Isabel.
    7:40 sub 95lbs as power snatches. Felt good. Next time Ill try it at 115.
    After I was done I tried a rep at 135 and the bar came up to the bottom chest area. That was not happening at least after the WOD. Thanks to Allison for teaching and the 1230 crew!
    Post workout made up the Pullup/minute WOD with Jon, Tom, and Juan. Got 16 rounds + 10 . Thanks to Hari for the timekeeping and watchful eye. Have to give it up to Paul S and Adam for the push. I still cant fathom how Adam was able to do 34 more reps than where I stopped. According to Hari all with perfect form. Great work. Very Inspirational guys.

  • juan

    13:00 75#
    then did 9 rds of 1 minute pyramid countdown pullups, or whatever its called.

  • Dan L.

    I can’t fathom how speal was able to do 95 more pull ups then adam. 23 rounds!

  • jay h

    2:55 @ 75#

  • Justin

    3:50 sub 95lbs P.snatches… Probably should have gone heavier, but 115 just didnt go up quite so well after Diane yesterday.

  • AllisonNYC_22/5’2/115

    2:07
    53#

  • Adam

    “Isabel”
    For time:
    Snatch 135 pounds, 30 reps
    As Rx’d with full squat snatches
    9:20
    Doing the full squat makes a HUGE difference in the workout. I think I could’ve done better if I had somebody else there to workout with but I was alone up on the platform. As for the pull-ups, I can tell you that the DOMS set in two days afterwards. I was pretty sore but soreness definitely won’t kill me so next time my goal is a full 19 rounds. Plus, pull-ups are one of my strong points. If it had been a WOD with HSPUs, burpees, or L-sits, we both know who would’ve whipped whom Kevin. Maybe one day I can keep up with Speal but not yet. I would, however, like to represent the blackbox in the next crossfit games so I’ll have to keep giving it my all.
    Speaking of which, if anybody ever sees me doing an exercise without proper form or full ROM, call me out on it. I won’t count that rep and hopefully it will correct any faults I have. According to everybody coming back from the certs that’s how they do it there so I might as well get in the habit.

  • Adam

    Also, I forgot to mention that I followed up Isabel with 3×5 clean grip High pulls @ 225lbs. My back held up pretty well for all of this. It’s a little more sore than it should be now but I think I’m finally on my way back to 100%.
    Congrats on the Pull-up Xuan Mai. I would’ve loved to have seen it as it’s quite an accomplishment. Now next on the agenda is getting you to do a Muscle-up!

  • Jeff

    Sorry for leaving you hanging alone on the WOD tonight, Adam. That won’t happen again. That in no way appropriately expresses my gratitude for the pointers you gave me.
    After a lot of whining about not wanting to do the WOD, I went ahead and did it at 75#, 6 and half minutes or so. If I hadn’t felt like I’d forgotten most of everything I learned about snatching, I would have bumped up to 95.
    I’ll be less of a pansy after a few more days of this.

  • http://www.allisonbojarski.blogspot.com Allison

    Brian, I hope I spot you out there, but I have a feeling I’ll be WAAAY behind you the entire time. Best of luck.
    Teaching today’s lunchtime class was lots of fun. Can’t wait til this marathon’s over (and I’ve recovered from it) to be able to recommit to CrossFit completely, with none of this “marathon tapering” crap.
    P.S.: Xuan Mai, a pull-up in only 4 months? I’m amazed and very impressed. Congratulations.

  • Moon

    Jeff – I still believe you are outthinking yourself. All that stuff is still ingrained in the recesses of your mind and body. Turn off your targeting computer, Luke.

  • jay h

    Adam, doing this alone takes guts. great job, let along doing it as rx’d! holy cowpie.
    Well i’ve been thinking about snatches all night, and i just remembered one thing. A friend at the olympic training center in Colorado Springs told me to “turn my elbows out.” meaning: have the elbow joint parrallel with the bar.. which, for most people, means: rotate your arms inward. Give it a shot, it helps relax your armsnd make them act more like strings or rope or whatever.
    ok, anyone going to the olympic trials tomorrow?? its in 4 hours. good night.

  • sarena

    Xuan Mai congrats on that PU! I miss you all tons and have fallen somewhat off the bandwagon fitness and food (all paleo but not measuring etc)wise here in Israel. Cant wait to come back home and get back into it!

  • Brett_nyc

    The Black Box page hasn’t been loading properly at times recently. It was down for a little while the other day and all this morning I think…something worth checking into.

  • http://www.crossfitnyc.com Tyler Durden

    Hi all! I’m having fun here in Las Vegas.
    Congrats to Xuan Mai! Awesome!
    Adam I’m surprised that Santa Cruz is being so strict all of a sudden about form. I guess we should start to adopt a policy like that at The Box. I know I never really talk about proper form, but if that is what everyone else is doing….
    I went to CrossFit Las Vegas this morning to work with Joe Marsh. Awesome! He made me do alternating sets of shoulder presses (105#) and front squats (up to 185#) 5 x 5.
    Then I had to do Fran. 6:58. Very slow today. The heavy work before fried me a little. I still don’t feel right.
    I’ll see you all when I get back.

  • dan def

    http://www.goldsgym.com/gyms/page.php?gymID=745&sec=15670&cid=7764
    A Golds Gym becomes the newest Crossfit Affiliate. Are NYSC, Crunch, and Equinox next?

  • Michael S

    Hey guys/gals, long time no see.
    I’m trying to round into shape and test various injuries, so trying to do a few WODs on my own at gym around the corner. So far I made it through Cindy, forearm definitely gave me trouble but it didn’t kill me so that is good.
    I’d like to do Fight Gone Bad, I’m wondering if there is a good sub for the sumo deadlift since getting hold of barbells is tough and using for ‘unapproved’ activities (sculpting specific muscles) is frowned upon.
    I seem to remember some variety with a medicine ball, is that ‘valid’?
    Also if I can’t find rower, what would I do?
    Everyone is looking great! Hope to see you before the end of the year.
    Allison, knock ‘em dead tomorrow!

  • http://www.allisonbojarski.blogspot.com Allison

    hilarious video:
    http://hyperfitusa.typepad.com/hyperfit_usa/2007/11/douche-video.html
    thanks for the well wishes, everybody. i took my t-shirt for the race tomorrow which has my name on the front and wrote “CROSSFIT NYC” on the back with a black Sharpie pen. we’ll see if i get any CrossFit shoutouts along with name shoutouts.

  • Nick P

    Have fun and good luck at the marathon tomorrow all:)

  • michelle

    Ok Xuan Mai-u CLEARLY motivated me-i was at the box today and i got my FIRST pullup! followed by two more! I think i scared this guy’s parents who were there talking to Mike and Josh with all my screaming.
    thanks to court, josh and mike for cheering me on oh and thanks josh for demonstrating the worm. i am going to have about a week of nightmares from that .
    and of course thank you keith for 10 months of patience(?) :) and kicking my ass and promising me that if I kept at it and stopped whining and taking water breaks I would actually be able to do it. I am soooo psyched! now i have to order that thing from gymdoor or doorgym or from whatever site you all told me to get the “home” pullup bar from!
    allison i will be there tomorrow texting u & cheering for u! have a blast!

  • sarena

    Now congrats to u too Michelle!! Awesome, awesome news!!
    Allison have a great run–u can do it and do it well making yourslef and CFNYC proud!

  • Robzilla

    Have fun at the race Allison. I’m sure you’ll have a blast ;)
    Also, Keith leaves town for the weekendand now everyone is starting to do pull-ups? I wonder what would happen if he left for a week.
    Congrats on the pull-up Michelle!

  • juan

    the mothership aims to please :)
    but 7 muscleups?
    oh man.

  • Jeff

    Props to Michelle. Even though I only saw you in the periphery of my vision, it was cool to be there for your first.

  • michelle

    thx! :)

  • xuan mai

    Michelle, great job! I have one of those home pullup bars and it’s been quite helpful.
    Hard work does pay off. Congrats!

  • Hari

    Congratulations, Michelle!

  • michelle

    Xuan mai where did u order it from?

  • michelle

    wod appropriately titled bc i waited 15 minutes to get my elevator only to learn neither were working! had they bothered to inform us of this i would have walked my butt down the 17 flights of stairs and made it to he class at 10:30-I was so excited to try this wod (with subs of course!) now my super is going to know exactly how NASTY of a girl I am!!!!!!
    have a great workout guys-I am so jealous!

  • Hari

    Sunday WOD:
    15:11 Subbed Jumping MU’s (bottom of rings at head level), 85 lb HPC’s

  • Adam

    “Nasty Girls”
    3 rounds for time of:
    50 Squats
    7 Muscle-ups
    135 pound Hang power cleans, 10 reps
    As Rx’d 13:35
    I really felt those drinks I had last night. Ugh

  • AllisonNYC

    9:59
    83#HPC should have used 95
    sub 7false grip pullups & 7pushups on bars for MUs
    Jerks after- set of 105

  • http://www.dammit.com dammit

    Nasty Girls as rx’d
    time: 15:57
    thirty-six hours after a nasty, nasty stomach flu, i was happy just to finish. actually, i think this is the first time i’ve done this as prescribed, so huzzah for that, anyway.
    any news about allison and the marathon?

  • Brian D.

    Just got home after going out to eat with Allison, Marisela, and Moon after the marathon. Allison looked good at the point we saw her (26 mile mark) but she was saying how everything just ached after it; I don’t blame her, that’s a lot of fucking miles. I take my hat off to her and all those who ran.

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