« Rest Day | Main | Snatch Complex »

WOD 12.12.13

15-9-6 Reps For Time of:
Barbell Thrusters, 165/110
Chest to Bar Pull-Ups

Post time and Rx to comments.

Behind The Desk: Jaclyn Kahn

Here is the next installment in our new series called Behind the Desk, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Full name: Jaclyn Kahn

Where were you born and where did you grow up:
Born in NJ (please don't judge), grew up half in Jersey and half in Manhattan

First album that you loved:
Red Hot Chili Peppers’ Blood Sugar Sex Magik

What are you up to when you're not at 597 Degraw Street:
Teaching yoga around Brooklyn and Manhattan

"Ask me about that time I...":
Met a Bedouin in Petra

Earth is about to implode but aliens on a previously undiscovered planet named Euripides want to preserve one artifact from humans. What would you offer them?
I really don't know.. maybe a toilet bowl? A computer is so obvious and a newspaper or diary won't really last too long as it's made of paper.

Favorite shade of blue:
Midnight blue

Favorite lift:

Snatch Complex

By: Chris Fox
FYI Gang - I think the snatch is the coolest thing you can do with a barbell. Yesterday's snatch work was not meant to set a new snatch PR, or really even come close (unless you're a brand new newb). Most people were probably (or should have been) working in the 70-85% range. The positions and pauses are meant to slow you down so you can ingrain them for when you do pull at full speed again. It's about taking the bar off the floor in a controlled manner so you can pull it to the position it needs to be to execute a beautiful and ferocious snatch, which of course is the end goal. If the first pull (off the floor) is rushed, if the back angle is not held consistent (by picking the chest up too soon) until the mid-hang, if the bar doesn't come from the mid-hang through the hips (by moving the knees forward too soon) in the power position...all of these faults will likely result in a missed lift (usually forward,) or even worse an ugly pressed out snatch-type-thing. Nobody wants to practice crappy movement. We're here to move better each week, and there can be a lot of progress made in that regard at lower weights. We'll be seeing position work and some pauses throughout this cycle. Be patient, young padawan. You should add enough weight to have some feedback from the bar but not enough that you can't maintain positions and perform a proper snatch.

Three cheers to the snatch!
Happy Birthday, Coach Fox!

Reader Comments (48)

yay! happy birthday fox! you are one of the very best parts of cfsbk and i'm very happy you were born.

December 12, 2013 | Unregistered Commenterariel c

Ariel said it best! ^^^^^^

December 12, 2013 | Unregistered CommenterRob Underwood (@brooklynrob)

Happy Birthday coach Fox!!

December 12, 2013 | Unregistered CommenterNancy and Willie

Fox!!! Happy Birthday! Snatch a drink today to celebrate

December 12, 2013 | Unregistered CommenterJay

Happy birthday, you old goat! I love it!

December 12, 2013 | Unregistered CommenterJR

Happy birthday Fox!

December 12, 2013 | Unregistered CommenterGracie

Fox! How's it feel to be 28?

Jaclyn: "toilet bowl" is a brilliant answer.

Hit 6AM class with DO and Jess. Did 135# and chin 2 bar, racing Seattle Mike: 7:06 Hard and fun.

December 12, 2013 | Unregistered CommenterNick Peterson

HBD Fox!

December 12, 2013 | Unregistered CommenterTodd

My first time posting here! Posting to say Happy Birthday Fox!!!!!

December 12, 2013 | Unregistered CommenterCamille

Happy birthday Fox! Even though your birthday present to all of us seems to have scared everyone away from 7 AM class.

When I got to the box, Rob U saw me and said, "You know how I sometimes joke about how you should turn around and go home? No, really. There's still time. Turn around and go home."

I didn't listen, and it was pretty brutal. 93#, kipping pullups with blue and red bands. Finished just under the time cap (9:44). Elwell is the man for being the first person of the day to do this Rx.

December 12, 2013 | Unregistered CommenterStella

Happy b-day to a man who rocks the jorts like no other! Cheers to you, Fox!

December 12, 2013 | Unregistered CommenterChris A.

Happy Birthday Fox! I always appreciate knowing someone a little bit older and a whole lot fitter than I :-)
Thursdays are usually my days in the gym in the Kaiser-Peterson household, but bc I've been traveling this week (and therefore able to hit workouts in my hotel, which though crappy are still workouts, while N single-dads it at home) I gave it to Nick. Never been so delighted to do so. Will be content to do some basement barbell stuff today!

December 12, 2013 | Unregistered CommenterCharlotte

Happy Birthday, Fox!!

December 12, 2013 | Unregistered CommenterRebecca C

@MGMNT -- since thrusters are most likely a no-no for me and my STUPID hip impingement...any idea what I can do instead?

growl :(

December 12, 2013 | Unregistered CommenterGracie

HBD Fox!

December 12, 2013 | Unregistered Commenterk2h2

Happiest of Birthdays Coach Fox! Without you and your loving womb of Foundations I wouldn't be where I am today. I couldn't be more thankful to know you. Hope you are having a fantastic day and echo Jay...go snatch a drink (or 5) later!

December 12, 2013 | Unregistered CommenterLindstar

6am with DO and Jess. 73# for thrusters and banded pull-ups. Finished just before the cap. Thanks to Jess for handing me some more weights as I stood in front of my bar debating whether or not to add more. In the end I probably could've gone heavier, but struggled with the pull-ups anyway.

Happy Birthday Fox!

December 12, 2013 | Unregistered CommenterLinda


December 12, 2013 | Unregistered CommenterJJ

Happy Birthday, Mr. Fox!

December 12, 2013 | Unregistered CommenterDMak

Happy Birthday, Fox!!!

December 12, 2013 | Unregistered CommenterLily

Happy Birthday, Fox!

December 12, 2013 | Unregistered CommenterElena Y

Damn it I would have wished you a happy birthday in person if I knew Fox. Happy Birthday!

Yesterday's snatch practice threw off my mental checklist/preflight routine which messed up my snatch at first but after I gave into just those positions and not the snatch itself it worked a little better.

Today was a disaster. I went too heavy I think for how my shoulders where feeling. Still not recovered from all this week plus the competition. At the 9 rep set the middle of my left hand "popped" and was a sharp pain. I just threw in the towel, not happy about that. Should have just went light. DNF sucks.

Wanted to work on a goat but chose to rest my hand. Speaking of goats, helped Pram with some double unders and talked about Kipping pull-ups and how to start approaching them to practice it.

December 12, 2013 | Unregistered CommenterKeith W.


December 12, 2013 | Unregistered Commenterariel c

Happy Birthday Coach Fox!!!!

Went too light...I'm upset with myself as I'm really trying to push myself this cycle!

December 12, 2013 | Unregistered CommenterNan

Happy Birthday Fox!

December 12, 2013 | Unregistered CommenterLeslie

Happy birthday Fox!

I'm in SF for a week. Went to Lalanne Fitness this morning. Large space, nice folks, small class. One of the coaches (Joel?) wants a CFSBK shirt with the skull and cross bones.

The first workout was 21-15-9 thrusters (135#) and burpees. Finished in 11:57. Thrusters quickly broke down into sets of 3. We then did 10 min EMOTM of 10 handstand kick-ups (alternating legs). This was much tougher than it sounds, especially when kicking up with my left leg which felt all kinds of awkward. Finished up with tabata sit-ups. Managed 12 each round until the last round when I only did 11.

December 12, 2013 | Unregistered CommenterPeter

Happy birthday Fox! All the jorts for you on this day.

10am. Was this programmed as a birthday WOD due to the F in the name? Oof.

December 12, 2013 | Unregistered CommenterJB

Happy Birthday Foxy!!!!

Make Up Post from Yesterday
HBBSQ @ #115 3x5
KB Cash Out @ 24KG, prob could've gone a bit heavier, but was okay
550m run which was awful

December 12, 2013 | Unregistered Commentershaye

Happy birthday Fox!!

December 12, 2013 | Unregistered CommenterCrystal

HAPPY BIRTHDAY, FOX! Echoing Ms. Lindstar, not sure I'd be at the gym if not for your wondrousness shining throughout Foundations.

? for coaches: how should this WOD compare to Fran? Because it's not Fran, right? Just curious what's behind the shift in the differing Rx weights, unless it's simply that today's is heavier and slower.

December 12, 2013 | Unregistered CommenterKate R

¡Feliz Cumpleaños Señor Zorro!

Somewhat disappointed in myself. I realized I could have gone heavier as I started the WOD. Went too tight on this, as light as Fran, because I was afraid of the weight. Still don't trust my fitness level (will I ever?).

Nuff said...

December 12, 2013 | Unregistered CommenterMichelle B.

Joyeux Anniversaire Fox!! (french version)

Thanks Fox about the snatch complex reminder. I kind of realized last night with the complex how difficult it is to keep proper forms of the deadlift segment. I will definitely focus on lighter weight next week.

December 12, 2013 | Unregistered CommenterPierre Davidoff

10am with Jess. Did this at 110# with banded pull ups in 9:12. Slow and stupid heavy, but I guess that was the point?

Make ups for the last couple days: I found yesterday's snatch complex really challenging, so I kept it light. Worked at 63# for a a few reps then 73# for a few. Tried to go up to 83#, but I was doing this thing where I micro-bend my elbows when I catch the bar in the overhead squat, and thus dropping the bar on my head. Ugh. I imagine this is a shoulder mobility issue? Or getting too loose in my effort to go fast? Then, high bar squats at 145x5x3. My valsalva felt not quite rigid enough, I think I was frustrated about the snatching and might have been rushing a little. Cash out with 24kg, american swings, and the run.

I did Monday's work on Tuesday. Benched 105x5x3. Whitney show me an amazing shoulder mash thing that I think is going to change my life. Did knees-to-elbows and 45# snatches from the floor on the WOD, and got 42-39-37 reps. Watching Noah and Whit bang out effortless toes to bars made me feel like a turtle among butterflies.

Now I'm off to California for the weekend. Happy birthday Fox!

December 12, 2013 | Unregistered CommenterLaura Mc


December 12, 2013 | Unregistered CommenterTom

Well happy birthday Fox - sorry, I saw you today and would have even said happy birthday in person but didn't see this - so Happy Day!!

Forgot to write my time on the board: today's wod I started with 80lbs but barely made the 15 round so I dropped to 75 and that went ok. Still broke the sets into fives and fours. pullups with a green band. Sort of easy for me, I should probably work to decrease to next lower band. But finished the whole deal in just around 7 mins. The last pullup on each round was just barely getting chin over the bar.

CrashB's: Not going well. looking forward to the 6k this weekend. My hope is just to match my time from the first one since I haven't really put in much time lately on the erg.

December 12, 2013 | Unregistered CommenterRichard G

Thanks for all the birthday love, it warms this old guy right up. I'm proud to be a part of this community, and proud too that you all are a part of me.

December 12, 2013 | Unregistered CommenterFox

Also, as I re-read the blurb I sent David last night for the blog, I can't believe there hasn't been one joke about a ferocious snatch.

PS - I'll never grow up.

December 12, 2013 | Unregistered CommenterFox

I have 3 bdays with fox under my wings. In one I wore shorter shorts than Noah does at open gym.

Happy birthday to one of the very best people out there.

I guess there is a part 2 to my post from this morning as somehow I lost the end. Anyway...

10am with Lady Fox. I should have ignored the clock some and concentrated on form. Since adding more weight and dealing with heavier loads really keeping tight has got to be key.. I really became sloppy as hell towards the end and had a few "not cool" moments. Stayed after and foam rolled and LAX'd my heart out, best idea ever, waiting for Charlie to finish with her Crash B stuff so we could go eat our faces off at Bogota.

I like having weekdays off! Looking forward to yet again no alarm tomorrow morning. Missing the 6am crew tho! Yeah I know.. gross.

Anybody watch Billy on the Streets? I think its funny and want to run around with this guy. This time he drags Amy Poehler along to run the streets of NY to get people to sing carols for $1. 4 minutes of fun - especially towards the end: mashable.com/2013/12/12/amy-poehler-billy-eichner/?utm_cid=mash-com-Tw-main-link

December 12, 2013 | Unregistered CommenterJB

happy birthday, fox!

December 12, 2013 | Unregistered Commenterstephanie h

Happy Birthday to my best friend and most amazing hubby! I wouldn't have ever step foot into CFSBK if it weren't for him.

Tonight's 4:30pm class:

9:06 rx'd at 110#
-damn was that heavy! had a plan of doing 5-5-5 but that quickly ended after my first 5. I was able to get at least 2-3 each set though.
-c2b felt surprisingly good! Pretty much stuck to sets of 3 throughout until the last round. Let out a few unnecessary explitives when my pullup box went missing. Then I realized it really wasn't that big of a deal and I calmed down. Thanks to Dave for being a great partner, offering encouragement at just the right time!

December 12, 2013 | Unregistered Commenterlady fox

4:30 class
WOD Rx'd in 8:57 (clock time was 9:29 but I had the pleasure of starting a few seconds behind)
Thrusters 6/5/4 - 4/3/2 - 2/2/1/1 (missed last rep and had to pick it back up)
C2B 8/7 - 5/4 - 6

That was a whole lot harder than I wanted it to be. Really never felt good, until the last 6 pull ups when it felt like everyone in the gym was counting for me. Sometimes it's really nice to be last :)

Thanks to the 4:30 peeps for the birthday song!

December 12, 2013 | Unregistered CommenterFox

4:30 with Josh/DO/Bday Fox/ Lady Fox

I really enjoyed this warm up with the row. More please.

"Mini Fran" #65 with quarter squats/jumping pull-ups 4:47
Haven't squatted with my feet that close together in a while (all this west side wide stance therapy stuff) so I felt...unstable and uncomfortable. Tried to keep my form and not go too low so as too agrivate my right hip. I miss the power that comes with going ass to grass though! Really helps the push press movement get up!

Either way, I'm glad I got to front rack a barbell and do this somewhat. It helps my mindset and keeps me positive through out this long, drawn out hip impingement.

Happy bday fox! We all loves cheering you on today!

December 12, 2013 | Unregistered CommenterGracie

Happy Birthday, Fox! I, too, wish I knew this morning!!

Thank you for your patience, cocoa-butter-for-dark-skin advice - and quite frankly, for not laughing, at my ghastly fail-at-bail stunt on my last thruster that will now result in yes, the end of my leg model career prospects. I kept the ferociously long striped wounds all the way down my shins - replete with clear places where the barbell bounced off and then back on for the remaining drag - moist and covered during the day.

Advice to others who have not bailed the barbell before, if you are going to bail - commit and just do it - well in front of you. A tentative bail leads to embarrassing, and painful self-inflicted injury!

All said, was still happy with 70#, C2B jumping in 7:32.

December 12, 2013 | Unregistered CommenterAsha

Happy Birthday Fox!

December 12, 2013 | Unregistered CommenterJessica Bailey

A very happy birthday to you, Fox. I was very nervous about the tattooed biker dude teaching my Foundations course but couldn't have been proved more wrong. Thanks for all you've done to help me, and for all you do for the gym!

8:30 with MeLo.

7:24 at 135lbs and chest-to-bar pull-ups. Broke the thrusters into 5/5/3/2, 3/3/3, 3/3; pull-ups 6/3/3/3/3, 3/3/3, 6 (for symmetry's sake). Then got to cheer on Matt, who did his last two sets of pull-ups unbroken to make the cap!

December 12, 2013 | Registered CommenterRyan

Happy birthday Fox!

630 w Josh and Arturo. 7:56 @ 135# and C2B pullups. Forget the rep breakdown, but those thrusters were brutal.

December 12, 2013 | Unregistered CommenterSpencer H

I always feel lame when I dodge these work-outs. I feel especially lame tonight. Didn't listen to Fox.. and on his birthday. Hope you're having a great day!

Instead I spent the time working my way out of my snatching rut. Here's what I came up with: summon everything (coil up tightly) and focus (no mind wandering, none, like for a long period of time, maybe even 10 minutes) on that violent split second: Up-Down! It might not sound like much or like anything new, but it felt different. Thanks, David. There appears to be no end to the imagery and tactics you will come up with to get me over these humps.

So it's blood and gore and chaos! Ok, maybe not the chaos. Controlled aggression. Speed and intensity. Less graceful, more ferocious. Maybe I am listening to Fox.

December 12, 2013 | Unregistered CommenterLauren

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>