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Snatch Complex

Fitness: High Hang Power Snatch + Below The Knee Power Snatch + OHS

Performance: High Hang Snatch +
Below The Knee Snatch

Back Squat

Fitness: 3x5 Across
add 2.5-5lbs from last week's weight.

Performance: 2x5, then 1 x max reps <10.
add 2.5-5lbs from last week's weight.

Post loads to comments.
BSQ/Sn e3/6

Perform 8 Tabata Intervals of:
Row for Calories
Kettlebell Swings

Post modality and total reps to comments.

Ben L recently rowed an (ON WATER) 2K in Saratoga at an event called Had of the Fish. Very cool!
See some more pics on the Flickr page

Yoga for Athletes with Whitney H.

Wednesdays & Fridays 9:15AM-10:15AM
If you're looking to increase range of motion and flexibility, discover some take-home techniques to help you recover, and de-stress your body and mind, Yoga for Athletes is for you. Designed and taught with the CrossFitter in mind, these classes will make the fundamentals of yoga accessible to all. Learn more...

Chiro and ART Body Work with Dr. Fidler

By Appointment
Got some issues with your tissues?  Sore shoulder? Funky Hip? Come see Dr. Jason Fidler on Saturday and Friday nights at CFSBK to get an assessment and some body work done on yourself.  To learn more about these services and Dr. Fidler's background, click here

Massage With Inka

By Appointment
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy.  Learn more...
What we do with dead bodies SciShow
The "I'm Google" image art project continues to evolve

Reader Comments (9)

Monster 10am class

Performance Snatch
50kg for a few - 55 - 60 - 65

Fitness HBBSq

Tabata Row for Cals

Awesome to see so many people living the SBK Way today.

November 2, 2013 | Unregistered CommenterFox

Snatch complex: made it to 80, which was ugly. But 78 this week looked better than 73 did last week. Progress!

HBBSQ 145x5x3. Not too bad.

Tabata KB swings 20 kg. My excuse for not doing burpees is that between Cindy yesterday and snatches today, my hands look like a war zone. Seriously, I'm hoping for Annie or something similarly gentle on the hands tomorrow!

November 2, 2013 | Unregistered CommenterStella

Had a fantastic morning duet, 10am + AR. Class was huge but I got some very helpful coaching tips. My best snatch was the heaviest, 130. I think I knew this but today I really internalized that my problems are (a) getting aggressive, and (b) dropping quickly under the bar. I think 130 is a PR, or maybe 135, but whichever I need to focus on these two points on every rep. I failed my first attempts at 115 and 125 because of this. Hopefully the practice will translate into a better clean, too.

210x5x3 hbbs, felt fine, going to make another 10lb jump next week.

AR was great, left the gym in a fantastic mood. Thanks!

November 2, 2013 | Unregistered Commenterpcker

10am class as well. Got up to 160 on the snatch. Really getting more comfortable with the lift.

HBBS - 2x5, 10 at 255. Up 10 from last week and felt a little easier on the repout

Rowed the tabata 10,9,8,8,8,8,8,8

November 2, 2013 | Unregistered CommenterDan L

10am class + AR = splendid Saturday morning.

Fitness snatch, paired with Lady Fox, who gave me some extremely helpful cues re: keeping bar close and getting into the below-the-knee hang with enough tension in my hamstrings and shoulders. I only got up to 68#, but I think I did this lift well for the first time because my second to last rep felt like air. I was kind of stunned when I finished. Such a cool feeling.

Fitness HBBS, 120x5x3. So sore from Cindy and I almost failed on my final rep, which was both scary but cool because I got it up.

Tabata burpees, didn't count in the beginning but got 5 each round for the last half.

Good luck tomorrow, marathoners! We believe in you!

November 2, 2013 | Unregistered CommenterKate R

Yes, monster 10am class that was very well managed. nice job coaches.

Performance Snatch complex:
-worked up to 88.
had a few sloppy reps at 83 but cleaned it up a bit and then hit 88 and it actually felt pretty good. it's amazing how much better it gets when you actually commit to getting under the bar!

(45x5, 95x5, 135x5, 155x3)
175x5x2, 175x10
-first set felt the roughest, 2nd got a little sticky but never to the point where I thought I couldn't make it, 3rd set felt the best...perhaps because I used my belt for it.
-missed last week so only added 5#.

Tabata KB swings, 24kg russian
-all rounds were 10 except for the 2nd when i got 11.

Overall happy about today since I've been fighting a cold and been pretty darn sore the past couple of days.

November 2, 2013 | Unregistered Commenterlady fox

Snatch complex
Double PR @ #83 and #88
First attempt at #88, I psyched myself out and missed the Below The Knee. Tried it again and nailed it. Felt like the best rep out of all of them. I think I closed my eyes! But I worked the bar up pretty fast and opened my eyes with the bar over my head and elbows locked. It was a wee magical moment.

Did accessory squatting work...which felt okay. But now my hip feels like crap and really hurts.

Tabata with KB swings 20kg. My whole body feels weaker. My left knee is tender. I think my body is compensating for the pain in my right hip and shifting weight to the left. Trying to stay conscious of it. Right SI joint is also uncomfortable. I guess this is the whining section of my post.

Generally feeling really beaten up and discouraged with this injury that doesn't seem to have any answers. Follow up appointment on Tuesday.

But yippee for snatch PRs!

November 2, 2013 | Unregistered CommenterGracie

Was in for CRASH B today and my daughter left her denim jacket on the weight rack by the bathroom. I'll pick it up Tues if you could hold it for me.

November 2, 2013 | Unregistered CommenterRobert F.

On water rowing takes so much concentration and coordination because the smallest mismovement will offset the balance of the boat. Getting 8 people to all move as one becomes the hardest part of the entire race. When you do get into the rhythm though there's no better feeling than realizing you're not 8 individuals but rather one boat with one movement and one stroke.

November 3, 2013 | Unregistered CommenterBen L

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