Empire State CrossFit

Archive for November 18th, 2017

November 19


Skill: 6 min EMOM

2 C&J at 75%


Wod: 12 min EMOM

10 wallballs 20/14

5 S2O 135/95




Skill: Work up to heavy push press


Wod: 12 min EMOM

12 air squats

6 S2O 115/75


Cash out: Work on pullups/kipping


Coach Justin’s Blog: Heavy Isabel & Nutts

*This is NOT the class Wods. Justin’s Blog.*


Work up to a heavy-ish Snatch Balance: #215 (until speed of drop under decreases drastically)
Build to a heavy-ish set of 5 OH Squats — #225
Isabel (squat snatches) @185: 7:03

ISABEL: I came in with the intention of doing some skill transfer work, OH squats, some light squat snatches in a WOD, and MAYBE Nutts if I felt up to it. To be honest, I wasn’t expecting to feel half as good as I did. I figured the heavier weights from the last two days would have me moving slower. Sometimes even I’m surprised by what a decent night’s sleep and decreased volume over a few days (yes, I know that sounds slightly crazy when one of those days involved Kalsu) can do for your body.

I started with the snatch balance. For those that don’t know, the snatch balance starts with the barbell on you back (back rack) and the hands in a snatch (wide) grip. There are a few variations, each focusing on a different element, but the most common way to perform these is to jerk the weight overhead (with that snatch grip), while simultaneously dropping under the bar. If it’s easier, think of it like a push jerk, only we’re riding that second dip all the way down into a squat. The focus of the snatch balance should be on the speed of the drop and quality of the bottom position of the overhead squat. No matter how strong your are, if you can’t drop under the bar safely and fast enough, your snatch is never going to improve. As you become more comfortable with the movement, you’ll find they are a great way to drop under significant loading relative to your snatch (ideally 10-15% more). However, the true focus should be on the speed of the drop under, even more so when your just starting out. If you find you have to segment the descent or slow it down to at any point to manage the weight overhead, remove some plates off that bar (no loading is required. A PVC is great to start out with and reinforces SPEED. I do them everyday with a pvc). I capped my weight at #215 today for that reason. It felt stable enough and probably could’ve handled more weight, but that speed wasn’t quite there. It was more of a jerk, then an OH squat, rather than a concurrent movement. I already do them everyday as a warmup with just the bar, but now I will start incorporating snatch balances with heavier loads, especially anytime I am snatching over 60%.

Since I was feeling so good, I decided to add a little weight and see how some OH squats felt. It was at this point the idea for heavy Isabel entered my head. #225 felt solid for 5 reps, enough where I had at least another 10-20 lbs. in me. I held off on the weight, dropped the bar, and did a few snatches @155. A few reps felt good… so Heavy Isabel it is. The goal was simple: move consistently from start to finish. I didn’t want to move too fast and start failing reps or end up staring at the bar like its

NUTTS: This is a fun workout, provided certain caveats. If you are not adept at double unders, given there are 200 of them, this may not be a fun workout. If anything over 10 wallballs makes you feel like your throwing a 150 lb. stone to the top of a 5 story building, this may not be the most enjoyable workout. If you forget about those extra few inches on the box (which feels like your doubling the height of the jump), you may rediscover your initial aversion to jumping up via a good ole’ shin scraping along the edge of a wooden box — in which case this workout definitely isn’t fun. Otherwise, great workout. Chances are at least one of the movements is going to significantly eat into our time and make us ask the quintessential CrossFit question: Why the hell am I doing this? For me, it’s the wallballs. 100 is right on that edge of what I can move through without losing too much time. I broke them up in sets of 15 so I could hit those double unders close to unbroken and be on that run. The wall balls went well enough. The double under did not. I was surprised I had to break them into 3 sets, but it was either that or turn that run into a walk. That 400m at the end was a bit of a gut check, so you know I enjoyed it (I will confess I might’ve enjoyed it just a tad bit more if it didn’t involve holding a 45 lb. plate). Another good day in the books.

P.S. Coming up next time: what I consider to be one of the top three most brutal workouts.

P.P.S. One of these days it will be short enough so you don’t have to devote your entire lunch break to read this. In the meantime, I’d suggest reading it late at night. That’ll solve any sleep issues immediately.