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Snatch Complex

Fitness:  Snatch Segment Deadlift (1" off floor, Knee, Mid Hang) + Hang Power Snatch + OHS
Try to catch the power snatch in a quarter squat, stabalize the load then proceed into the rest of the overhead squat. Only recover the bar after the power snatch if you need to adjust your feet or position. Only go as deep as you can organize properly in the overhead squat.

Performance: Snatch Segment Deadlift (1" off floor, Knee, Mid Hang) + Mid Hang Snatch
The first part of this complex can develop awarness of balance and tension during the initial pull off the floor. Focus on speed under the bar for the high hang snatch.

Back Squat

Fitness: 3x5 Across
Leave room to grow, today's reps should feel like there is weight on the bar but you're moving perfectly and not grinding. Reset 1-3 exposures from the last cycle if you need to reset.

Work up to a heavy 5

Post loads to comments.
Snatch/BSQ e1/6

DIY Cash Out - 21-15-9 Heavy Russian KB Swing (breathing rest) + 550m Run

Partner Yoga at CrossFit South Brooklyn

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Kettlebell Kitchen at CFSBK!

Want to make eating healthy Paleo meals easier? Check out our in house paleo partners, Kettlebell Kitchen- your go to for Paleo & Zone meals! Food for CrossFitters by CrossFitters, Kettlebell Kitchen is an easy & convenient way to get top notch nutrition delivered right to the box. We've tasted the food ourselves, and we think it's great!

The complete menu, along with ingredient lists and nutrition facts can be found here: MENU
Ordering instructions and FAQs can be found here: FAQs

Do you order from Kettlebell Kitchen? What have been your experiences? What is your favorite meal?

Reader Comments (33)

Smells like old guy...


I might be in!

December 11, 2013 | Unregistered CommenterFox

I learned a calf mash from Teresa tonight that absolutely rocked my world. Thank you!

Also wanted to thank Josh, belatedly, for always being such a helpful and supportive coach at open gym. He can always find me a spot, even when it's packed, and responds to requests for equipment, help with the clocks, and moral support with a generous smile. Thanks for being you, Josh!

December 11, 2013 | Unregistered CommenterMichele

QOD: I've been ordering KBK since we linked up with them over the summer and I have loved every minute of it. It's super convenient, not to mention it forces you to get to the gym and pick up your food when you're tired and thinking of skipping. The food is really yummy and saves a buttload of time during the work week that used to be reserved for meal prep.

Best part? Since I've really cleaned up my diet, I have consistently hit PRs practically every week on lifts that used to scare the crap outa me (Snatch, clean) and have catapulted those lifts into the triple digits.

Favorite meal? 5 block power breakfast (scrambled eggs, sweet potato, turkey sausage) that I'm noshing on right now.

December 11, 2013 | Unregistered CommenterGracie

best. pic. ever.

December 11, 2013 | Unregistered CommenterJJ

6am with McDowell and Arturo. Worked up to 73lbs on the snatch. I feel like I'm going to be at this weight until I can figure out how to get under the bar. Looking forward to focusing on that for this cycle. HBBS 135x3x5 felt solid, with room to grow.
Cash out using 24kg kb. The lap around the block was frigid!
QOD: haven't used kettle bell kitchen, but the meals look amazing.

December 11, 2013 | Unregistered CommenterLinda

is there any sort of frozen version of KB kitchen?

also, repost from yesterday

i'm looking for a photographer for about an hour of work tomorrow night to take some outdoor photos. email loguercio@gmail.com for more info

December 11, 2013 | Unregistered CommenterLuca

Big news, CFSBK. I'm moving to Austin at the end of the month. If anyone has experiences with or thoughts about the boxes down there, I would LOVE to hear it (dougjones771(at)gmail dot com). I'm really worried that I'm totally spoiled by the awesomeness of this place and that other gyms just won't compare. Ah well, good problem to have, I suppose. I'm going to miss you guys!

December 11, 2013 | Registered CommenterDoug Jones

Given that finals are approaching and my workload is full on firehose to the face overwhelming...couldn't make it in today for the full hour. Managed to get to my school gym this morning for the backsquat though.

Perf: HBBS
-175# x 5

Did a little bit of shoulder mobility...then 2 espresso shots later BAM. Back to class.

December 11, 2013 | Unregistered CommenterKatie Harpz

Reposting from the NYT, as a reminder to donate your extra coat this winter

New York Cares hopes to collect 100,000 coats this winter.

But so far, just 8,500 have been donated.

“The need is real,” said the organization’s director, Gary Bagley. “We’ve gotten more than 97,000 requests already.”

The coats are stored in a basement on West 31st Street in Manhattan, then distributed.

But on Tuesday, the basement was pretty bare.

Last year, after Hurricane Sandy, a record 123,000 coats were piled here.

The coats covered an area the size of two basketball courts.

But even compared with an average year, donations are down this year, by 25 percent.

Organizers speculate that people are not donating because the weather until recently has been relatively mild.

It could also be an absence of subway ads. This year, the M.T.A. couldn’t provide the space.

But now you know.

Commuters: drop new or gently used coats (men’s large are needed most) at Grand Central Terminal, Penn Station, Atlantic Terminal or Jamaica Station on weekdays from 7 a.m. to 9 a.m.

You may also visit your local police precinct, open 24 hours, or enter your address into this map to find a drop spot close to you.


December 11, 2013 | Unregistered CommenterMichelle B.

Snatch topped out at 83, HBBSQ 170x5, heavy but still room to add a few more pounds at that number of reps. It feels SO GOOD to get back under a barbell, you guys. (Yes, I did go to a box in Nola but the WOD was shuttle sprints, so today was my first time touching a barbell since Thursday.)

KB swings at 24, should have done 28, skipped the run because I had to get to work (and I'm sick of running anyway).

It's good to be back!

December 11, 2013 | Unregistered CommenterStella

7am class. My body had no interest in getting up this morning and it showed. Barely organized 115 on the snatch, well off my PR; apparently two weeks without snatching isn't the best way to maintain skill and flexibility. Worked up to 225 on the HBBS.

Make-up post from yesterday: Repped out on the bench 205x9. Felt solid with room to grow. 149 reps on the WOD @ 55#.

December 11, 2013 | Unregistered CommenterSpencer H

6am with McDowell and Arturo

Worked up to 125 on the snatch complex. 20 lbs off my PR and just trying to get positioning right. This complex was hard for me to figure out. The mid hang is a super awkward place to pause for me right now, because I have to hold the bar so far back from neutral to keep it close to my body. Not sure what I'm doing wrong.

I relate to what Linda said above: I've been at pretty much the same weight for a while now, trying to figure out how to get down faster.

HBBS: 225 x 5 x 3: heavy but manageable. I think I can go up from here, but slowly.

Decided last minute to do the fitness complex again, since I was still seeing gains with it last cycle.

Cashout: 21 - 15 - 9 american swings with the 40 KG kettlebell, fun! I may have taken two extra breaths on my second rest :) skipped the run, I'm sad to say, for time reasons.

December 11, 2013 | Unregistered CommenterAlex C

I love Kettlebell Kitchen. I agree with Gracie, it saves me so much time and mental energy in my weekends from not having to worry about prepping lunches for the week. Big time saver for me, and yummy! The steak special last week - SO GOOD! And the pulled pork is my all-time favorite.

Also would like to add, their customer service is really great and friendly. They reached out for feedback a few weeks ago and they sent me a full and thorough response to all my feedback, very nice. And this week I inadvertently cancelled my standing order and even though it was partly my fault, when I called to check in about it they gave me 2 specials free. Just overall very nice earnest people.

December 11, 2013 | Unregistered CommenterRuth

Good to be back after a two week hiatus.

AR class was hilarious. Baby Jesus Bailey was in the house!

Monday's class
Bench: 185 2x5 and 1x10
Took it easy since it's been a while
WOD: 104 reps with T2B and 60lb DB
Arms were getting tired after the second round. Had to really push out those snatches.

Wednesday's class:
Snatch: Only worked up to 135lb due to left wrist pain. It's been bothering me for a while. Josh recommended using a narrower grip. World of of a difference.
HBBS: 250x5
Again took it easy since I was not consistent with my squatting last cycle.

Cashout: 32kg (each round unbroken) and rowed 600m (2:35)

QOD: Favorite meal from Kettlebell Kitchen is a toss up between the chilli or sausage and sauerkraut.

Doug - Good luck in Austin!

December 11, 2013 | Unregistered CommenterDave Fung

QUESTION: Is SBK still collecting coats for coat drive? Did I miss it??

QOD: I'm with Gracie, super convenient, can just grab and go, and pretty tasty. Once I tried freezing a few to have later on. It was fine, but ended up watery once defrosted. I've also let a few sit in the fridge well past the date on the container - was still good. I agree with Ruth that customer service is great!! Some lamb meatballs arrived raw in the middle. I emailed them a picture, they responded right away, and ended up giving a refund on the meal plus 2 additional meals for free!!

December 11, 2013 | Unregistered CommenterBecca Wolf

10am group class:

Performance Snatch complex:
63, 73, 83, 93, 98, 103f, 103
-kinda surprised myself on this one since 110 is my PR. The last time I snatched was in Ohio the day after Thanksgiving where I had a hard time hitting 83. Today felt good, though the catch at 103 was a touch wobbly.

(45x5, 95x5, 135x4, 165x3)
185x5, 195x5, 205x5
-finished last cycle hitting 185x10 so I knew I could do more. 205 felt good and I think I have more. Definitely still have a tendency to lead up with hips like a low bar squat so I've got to fix that.

-Ran to a client afterwards so didn't get the cash out in. Might do something at home instead.

QOD: I've had a few KBK meals and have been pretty satisfied with them overall. Early on, before we partnered with them, the meals tasted bland and lacked salt/seasoning. But now, I feel like they're much better. Sometimes they seem a little boring, like how many times could one eat broccoli, cauliflower 'rice' and/or sweet potato mash but perhaps I'm just spoiled because I've got my own 'Fox Kitchen' service at home. Regardless, I think it's a great service if you're strapped for time and/or just don't like to cook your own meals.

December 11, 2013 | Unregistered Commenterlady fox

I've been glad to hear in the gym that many of you are digging KBK and glad to read it here as well! I don't use it really as I love to cook and it kind of relaxes me but I'm stoked that so many SBKers are eating so well and finding the service of value. I'm particularly happy that no one has named some paleo concoction of a dessert as their favorite :)

Doug...Nooooooooooo!!! Alright, good luck in Austin. Kick ass.

Becca - Yes! We've extended the time we're collecting coats for. I just dropped off our first batch of about 20 to the 72nd Precinct in my hood.


Snatch Pause Complex (1"off floor + Knee + Mid Hang + Snatch)
Pretty fatiguing to hold my back in position for the pauses. Reeeeally nice to finally find hamstring tension so early in the 1st pull. Good journal fodder. Did a few reps at 145 after an initial miss there. A cue from Jess to use my arms helped tremendously. I'd been trying to just drop under the bar instead of pull under it.

245x5x3 LP
Pulled back 10 pounds from where I left off. Would like to be back up to near 300 for reps by the end of the cycle so I'll keep adding 10 pounds and see where it goes.

Cash Out with the 40kg bell and a run. Brisk, baby.

December 11, 2013 | Unregistered CommenterFox


Bob and I signed up for the old guy competition in January. Come and Join us.
We can all go together. Going to be fun!!


December 11, 2013 | Unregistered CommenterPierre Davidoff

Fox, I'm in too. Do it.

December 11, 2013 | Unregistered CommenterBen W

8am class was alright. Still sore in places from Sunday and Tuesday's makeup of Monday. The 3 pauses messed up my mantra and snatch pre-flight as talked about in the past few blog stories. I dropped the weight very light and worked up to 100#s for a few reps. 25 off of my most recent PR but first of the cycle so there is plenty of time to get there.

December 11, 2013 | Unregistered CommenterKeith W

Stupid phone posted before I finished...

Hit 195 3x5 I dropped 10 pounds from where I left last cycle to give room for this one. The 195 only felt slightly grindy on the last two reps but considering how I was feeling I see room to move.

The DIY went well. 28kg kb all unbroken. 5 breaths between sets. Ran the block with Leslie. It was freking cold in just a sweaty tshirt on top out there.

After the run I rowed 500 meters to work on my form. After this past competition there are three goats I want to work on and rowing is certainly one.

I have not purchased any. I looked at the menu and i would say 80% of the food has bell peppers. Since I can't eat them I dismissed ordering from them. I also am trying to save money where I can and making my own meals is certainly one of them.

December 11, 2013 | Unregistered CommenterKeith W

Haha, good late night times at the gym. The moment that preceded that photo was David strolling over and saying, "Hey. Pick me up."

Make-up post from last night 6:30pm:
3 rounds warm-up one with OHS, ring rows, hollow rocks.

Bench, starting nice and easy...
45x5, 65x4, 75x2
My 1RM is 115#, so I figure if I can add on 5# every week for 6 weeks, that'll have me doing sets across at 5# below my 1RM. Yeah.

WOD: 124 reps total (40-44-40)
Toes to bar (kipping), Burpees, and 30# DB snatch from the floor.
-40-45# would've been closer to bodyweight but that seemed like quite a stretch for 3 rounds.
-Round 1 was alright, t2b 6-4-3, then 16 burpees total, and 11 snatches
-Round 2 was the best, everything felt dialed in and I wasn't too tired yet. t2b 6, 4, 3. 16 burpees again I think, and 15 snatches... got the hips moving better and didn't pull with the arms so much.
-Round 3 felt like things were falling apart, pretty gassed. T2B got way harder and hands/grip were hurtin'. I think I still got 12 or 13. Burpees got a lot slower, but just moved consistently. Snatches were probably a bit sloppy, esp. on the way down.

FUN one! Nice working alongside Laura Mc and Noah.

December 11, 2013 | Unregistered CommenterWhit H

OK Pierre and Control Z...I signed up for the Old Guy Comp at Shoreline. Peer Pressure!

December 11, 2013 | Unregistered CommenterFox

I've been working on my shoulder mobility and decided it was finally time to try to put some weight overhead. It's been years since I even attempted a snatch.
45x5, 65x4, 75x3, 85x3, 95x2
I was not able to squat more than half way with even the empty bar but I was able to snatch all those weights in some semblance of a good overhead position. Very happy with that.

45x5, 135x5, 185x5, 195x5x2
Counted the first set of 185 as my first work set... felt a bit of a hammy pull on the second set so backed off.

Acc WOD with 2 pood. Run around the block felt good.

December 11, 2013 | Unregistered CommenterDMak

Back at CFSBK for the 6:30!

Snatch performance complex
95x1 115x1 135x1 145x1 155x1 165xF,F,F 135x1,1

Should have had at least one of those at 165 that I was well under but didn't stay tight enough and lost them all forward. The pause made the pulls all feel awkward and I struggled to get down and comfortable afterward throughout. Good drill to keep working on. Find those positions.

135x5 185x5 225x5 255x5

I had thought I finished last cycle at 265x10, but looking back now it was 255x10. Still only partially explains why this 5 was so tough. Last one was a grind and my hamstrings started to tighten up afterwards so I called it.

The KBS at 32kg (Russian) and the run loosened me right back up, but did some rolling and stretching afterward just to be safe.

December 11, 2013 | Unregistered CommenterTodd

Doug good luck and enjoy Austin!!

December 11, 2013 | Unregistered CommenterDMak

Snatch Complex
Worked up to 155

Heart wasn't in it.


Hips weren't in it.

December 11, 2013 | Registered CommenterDavid Osorio

4:30 with DO'Well

Not a great day in terms of snatch work...my hips seem to be really out of alignment, so the right side kept smacking into the bar, even after I tried adjusting my hands a few times. It was really painful, and threw off my game. Hips/lower back just felt really off. so I stayed @ #85

West side wide stance back squats with 20' box therapy continues... #125x3x5

cash out with 24kg, 600 m row

December 11, 2013 | Unregistered CommenterGracie

Nooner for me today as I'm sleepy these days and slept right through the 10am class.

I wasn't sure how my knee would handle the snatches today and it turns out even the mid hang position is a problem right now so I did some medium heavy deadlifts instead as per Fox and McDowell's suggestions. 95 x 5, 125 x 5, 155 x 5, 170 x 5, 155 x 5.

While everyone was squatting I did my best not to be a big baby about it and did some mobility work, followed by the cash out (yay kettlebells!!!) at 24kg and a surprisingly painless run around the block.

Thanks McD for the extra attention today.

December 11, 2013 | Unregistered CommenterCharlie

Snatch Complex - a few at 63#, 73#, 78#, and two uglies at 83#

HBBS - 145 x5x3

KB - 21-15-9 @20kg

Ran home (sort of) and straight up the stairs.

Making it to class changed the trajectory of my night. Thanks Arturo for letting me jump in late and helping me catch up.

December 11, 2013 | Unregistered CommenterLauren

First real day back in a while. (I don't count yesterday, since it was "just" bench pressing.)

Snatch work felt fine at 60kg, rocky at 70kg (go figure.) The biggest trouble for me with the pauses in the complex is figuring out where I want to breathe.

Going to follow the fitness side squatting this cycle, worked the 3x5 at 245. Didn't feel particularly heavy, but I felt very rusty and my right adductor was screaming.

Note to self: don't take 2 weeks off.

December 11, 2013 | Unregistered CommenterNoah

Make-up post from last night:
Echoing Dave, AR was pretty funny. It was probably my favorite one, too, in terms of feeling awesome afterwards. Thanks, Fox. :) First time being in the new, pretty space, and I christened it with my sweat from the 5:30 class...

Bench: 95x3x5, great cues from Jeremy (I had never heard the cue to pick a spot on the ceiling and aim towards that--so helpful); I've been wanting 100# since this summer. It's happening.
WOD: 161 reps with the knees to chest thing and 30# DB; I got 52 in my first round and made it my goal to beat each previous round; got 54 and then 55. That might mean I need to try harder in the beginning but whatevs, it feels good to kick my own ass.

Tonight's class:
Snatch: Messed around with 63# and 73# and just worked on all of the positioning. This is easily my worst lift, and I intentionally put our bar behind DO so I could watch him. He makes me want to get better simply by making it look so beautiful.
HBBS: 125x3x5; I was going to do 120 but accidentally put 125 on the bar and Teresa told me to do it, so I did, and it actually was fine. Did it with a belt and that helped me not fall forward.


So, Ms. Gina Gatto and I regularly exchange witty and dramatic emails about KBK, and while she can speak for herself (usually in a hilarious manner), we tend toward the chili, but get nervous about the broccoli, and that carrot slaw stuff in the recent coconut chicken business went straight to the trash for me this week. I cook quite a bit, but (despite the endless plastic) I adore KBK and am very thankful we work with them.

Also, Noah, I know you just spent a bunch of time abroad, but I have no idea what 70kg works out to, so come on, be American.

December 11, 2013 | Unregistered CommenterKate R

Make-up from yesterday:

Performance bench press:
45x5, 95x5, 135x3, 155x5x2, 155x10

WOD with T2B at 65lbs (under 33% of BW)
14 or 15 T2B, 14 to 16 burpees, and 8 or 9 snatches each round.

Snatch and squat work today:
Performance complex:
45, 75, 85, 95, 105, 115, 120, 125, 130
Felt solid and fast throughout--this is an excellent drill for my most common faults on the snatch. This is 12lbs off a best single.

135x5, 185x3, 225x2, 245x5, 252.5x5
What Todd said--these felt difficult. No discomfort afterwards, just the sense my body needs to get used to squatting again.

Cash out at 36kg and 550m row in 1:58.

December 11, 2013 | Registered CommenterRyan

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