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Advanced: Heavy Singles
Intermediate: Hang Power Snatch
Beginner: PVC

Post loads and start position to comments.
Compare to 8.28.08

Accessory work

Weighted Hip Extensions 3x8
Weighted Knee to Elbows 3x5

Makenna gets personal with her barbell.

CFSBK GYM Etiquette Pt. 2
Know your teammates.
Everyone who trains with us is part of team SBK.  It's easy to get comfortable and stick with the people you're familiar with but as we all know CrossFit isn't about being comfortable. Take the first step and introduce yourself to someone you haven't met before, chances are if they're doing CrossFit you probably have similar masochistic personalities. This is especially important with newer athletes, what we do can be a little intimidating at first so it's nice to show them that there are REAL people moving those barbells.  Theres absolutly no reason everyone shouldn't know each other!

How do you monitor your sleep patterns?

Reader Comments (16)

Warm-up: x2DROMSRow 20 cals in 1 min or less20 Box Jumps

Snatch:(75x3, 95x2) 115, 125m, 125, 130, 135, 140, 145m, 145m, 145m

Frustrated with the 145# misses. Kept bailing out in front or getting soft when i received the bar. I guess Joanna Newsom isn't the best music to get aggressive to.

Hip ext: 35x8, 45x8, 55x8K2E's: 10lbx5x3 (Dynamax ball)

For the firs time in my life i've experienced bouts of insomnia the last couple weeks. I think my body is adjusting to my new schedule. It REALLY helps when i don't go on the computer past 8pm. Im going to experiment with some light reading and a "lights out" at 11pm this week.
September 22, 2008 | Unregistered CommenterDavid Osorio
joanna, while amazing, is not snatching music! :)

i like warm milk and a tummy rub before bed..ha, kidding (although that doesn't sound half bad...)

i go through bouts of insomnia too(i can fall asleep but then i'm up at 2am thinking of all the things i have to do) and i blame it all on stress. having a good hard workout (read: a crossfit wod or practice) at night paired with a consistant bed time definitely helps. the constant bed time being the true key in my opinion. plus allotting the same number of hours each night helps, whatever that magic number is for you (mine is 8!).

are you still icing the ankle!??!?!
September 22, 2008 | Unregistered Commenterstephanie
i have similar sleep problems. i fall asleep and then fully wake up at least 3 times a night. No matter what time I go to sleep, I wake up with the sunrise, so if I don't get to bed before 12, then it's not enough sleep.

Lately, my sleep has been particularly bad. I can feel the ramifications in my workouts and in my eating - craving fat a lot, which happens when your brain is tired. Perhaps it's the change of season?
September 22, 2008 | Unregistered CommenterMargie
NOOOO. Olympic lifting and I can't make it. I'm praying for this tomorrow morning (and that I wake up for tomorrow morning's class).
September 22, 2008 | Unregistered CommenterAdam
Something clicked today when it came to getting under the bar. I started off very light at 75 and felt very comfortable on my third pull. Was able to keep going up (with a few misses along the way) finished at 177lbs a BW squat snatch and 42lbs over my previous best (and that was a but ugly power snatch).
September 22, 2008 | Unregistered Commenterjeremy
I think this ties rather nicely with who SBK is as a community, and also with the posts David has been making about etiquette.

September 22, 2008 | Unregistered CommenterMargie
Just got home, toyed with the idea of hitting the 7 AM class. Will do some sleeping instead.
September 23, 2008 | Unregistered CommenterJeremy
whoo, fun morning class. Lots of people. I am vindicated. David wasn't around to see me say I told you so.

Annie, 4x singles: 12:49

September 23, 2008 | Unregistered CommenterSameer Parekh
worked on snatch form with pvc, the 22# bar and then some 42# and 52# without the full squat. did some overhead squat work bc my body just doesn't want to do them..

annie14:17 (PR)(old time 17:12ish)

did NOT go to bed early enough, feeling drained right now :(
September 23, 2008 | Unregistered Commenterstephanie
Great morning group, all!

Annie, w/singles: 16:37

My own sleep rules to try to keep it regular & real: no caffeine after 3ish, no computer stuff/TV after 9, and no alcohol that night if i'm expecting/needing a full, deep night's sleep... also, david, maybe you've heard this before: I don't keep any "work" stuff or stressful stuff anywhere near my bed.

When I'm in a bad sleep cycle, I pull out the big guns: I have some peppermint oil that I dab on my temples before going to bed.

(And I don't know if you like Martha Stewart, but reading "Living" magazine mellows me before bed...that one's top secret.)
September 23, 2008 | Unregistered Commenterhill mill
I did the Sunday WOD with little modifications.Five rounds in 15 min of6 Pull Ups (strict)8 Dips (strict)10 Thrusters @ 100 lbs.

Needless to say that I'm terribly out of shape. I guess I have to stop by and ask David for turning me into something Jeremy-like. Does anyone know, by the way, a furnished appartment in Manhattan that is avaible from December to February/March?

September 23, 2008 | Unregistered CommenterAndy
Andy are you coming back??!!
September 23, 2008 | Unregistered CommenterMargie
7am-ers did a tremendous job w/ the progressions for the Snatch and w/ Annie (Thanks Erik for being the ring leader on that Monday night and for the idea).

I was really floored by how well everyone was picking up the mechanics of a movement that up puzzled me for MONTHS.

Mike, welcome to the fold!

Snatch-Heaviest I went was 105#. Had trouble getting under the bar. Stuck it 2 times out of like 10. But some things started to make sense.

Annie-9:40. My arms were a little shot because I couldn't string together more than 8 DUs at a time. Look forward to doing this again soon.

Charmel and I did the main site Virtual Shoveling WOD today. We rocked w/ 35#. I screwed up the rep scheme and did 50-40-30-20-10 (oops!). Time: 21:32. Had a great time working out w/ you Charmel!

See you folks tomorrow

September 23, 2008 | Unregistered CommenterShane
Margie, I'll be back in December.
September 24, 2008 | Unregistered CommenterAndy
Went to my first 7am class 9/23. What a great way to start out the day!Fundamental work on Snatch went well - did not put a load on due to strain in my back.Really happy with Annie results11:07After 2 1/2 months of serious Crossfit dedication I am starting to see amazing results. I am actually sleeping really well, but that might be due to the daily wine intake. ;)

Margie - good article. For me, as someone who remote trains a lot, attending class is essential to my own motivation. The community is what brings me back and the center of this is our coaching staff. The positivity and comradarie begins with the culture of Crossfit and is exemplified by David. Shane and Jacinto then spread this around like butter.Just like Shane said during Annie yesterday "Your workout is not done until everyone's workout is done!"

it is this sense of community that made me come back from my first class and is what keeps me here. Yes, it can turn out to be more expensive than a tread mill laden gym, but the intangible benefits are much greater.The cool aid is much sweeter at the lyceum!Thanks to all, I am in great shape and have a whole new circle of friends.

September 24, 2008 | Unregistered CommenterBrian
Hey all - thought I'd just check in and drop you all a line. From Aug 22 - Oct 26, I'll have been away from NYC every weekend. So much traveling...been doing a ton of HSPU's/burpees/clapping pushup WODs in my various hotel rooms. Looking forward to relative normalcy in late October/early November, and getting back to the swing of things. Glad to see there's a 7am Tuesday workout--hopefully one of these days I can drop in. Looking forward to seeing everyone soon.
September 24, 2008 | Unregistered CommenterChris H

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