Anyone need to lose a spare tire?
Met Joana and Kenway at the Brooklyn Barbell Club to do some lifting and play with some of their toys. Warmed up with some rowing technique work thanks to Kenway, and went pretty quickly to taking advantage of the bumpers and platforms. Kenway and I continued warm-ups with hang power snatches, snatch singles and finally onto clean + jerk. We taught Joana the squat, press and deadlift, all of which she got pretty easily. Now it's time to stack the weight on!
We lifted for about and hour and a half, and finished with a little metcon. The only constraint was to use equipment we didn't typically have access to. We settled on tire drags (using a tire loaded with ~60# sandbag attached to ~15ft 2" diameter rope), sandbag cleans (guys=~60#, girl=~30#) and box jumps. There was only one tire, so we did 3 rounds of 1 minute per exercise (points assigned as lengths of rope dragged and reps for the other two), with 1 minute of rest between rounds. Kenway dubbed it the "Spare tire", you decide what it refers to.
Felt like just the right amount of work to leave some gas in the tank for my tennis lessons in the evening.
We headed over to Juliette for brunch after we recovered. Interesting perk of having a gym located in the heart of Williamsburg.
4 comments:
Awesome Sunday workout! Thanks for keying us in on Crossfit Virtuosity, B, it's an amazing space. Played around with rope climbs and kettlebells and rings too...
We did a fair bit of Oly work leading up to the tire/box/sandbag metcon. B looked good and solid, it took me a while to get things going. Bumper plates and lifting platforms were great to finally work with.
For my own record:
- power snatch singles up to 125
- power cleans up to 145
Still real awkward for me to drop into a full snatch, need to work the flexibility and stability. Snatch balance and overhead squats most likely should do the trick.
Glad you guys came. It was fun!
ps. I forgot to remind you about the form for resoling.
Yeah, I totally realized it when I got home. I'll try to scan it tonight, but if it's hard, would you mind waiting til we meet to climb this week?
Later this week is fine.
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