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Snatch Complex

Fitness: Hang Power Snatch + Overhead Squat

Performance: Hang Power Snatch + Snatch Balance



Fitness: 3x5 Across
This is probably getting tougher at this point. Consider smaller jumps (1-3lbs) and dynamic starts if you're running into a wall.

Performance: Wendler 1 Week
75%x5, 85%x3, 95%x1+

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Partner Fartlek Mile

Partner A sprints hard to their chosen arbitrary point (the hydrant down the block, etc...) while partner B jogs or walks to it. Partner B then sprints hard to their chosen arbitrary point while partner A walks or jogs to it. Keep the sprint efforts shorter than 10 seconds. Complete 3 rounds around the block. Run hard, rest as needed. Remember, pedestrians have the right of way!

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KH rocks a CFSBK TFBA Shirt while biking in Amsterdam

  • Check out this free subscription to Paleo Living Magaizine on the iPad. It's completely free and won't auto-renew.
  • Rogue released some videos about the novel equipment they made for the Games this year. Check it out: The Pig, The Itidarod, The Worm
  • Got the competition bug? Represent CFSBK at the upcoming CF Subway Series events! There is still room in the CFSBK event on 8/17!!

Last Day to Support Jen Stopka!

Jen Stopka is running the Chicago Marathon this October with Team in Training to support the Leukemia and Lymphoma Society. Why is Jen doing this? Because cancer sucks. So let's do something about it.
Why should you donate? Um, because cancer (really) sucks. And because there are some really swanky prizes. Today is the last day to sign up for the raffle so get on it!

Up for grabs:

-  1 hour massage with Inka Hodes
-  1 hour private yoga session with Whitney Hubbard
-  1 hour personal training with Noah Abbott

Tickets are $5 each. Bonus tickets if you donate $25 (six tickets) or $50 (fifteen tickets).
Email jennifer.stopka[at]gmail.com or post in the comment section on Jen's fundraising page to tell her which prize to put your tickets toward, otherwise tickets will be distributed evenly.
All proceeds will go directly to the Leukemia and Lymphoma Society
Winners will be announced August 1

This raffle is open to everyone (not just CFSBK), so please pass along to all of your NYC friends!

Charlotte Kaiser and ioby

 I've posted before about how I am on the board of an awesome organization called ioby (stands for "in our back yards") which provides a crowdsourcing/fundraising platform specifically for small neighborhood groups trying to improve their communities. What's special about ioby is that it creates a platform for donations (gifts to groups on ioby are tax-exempt, gifts to groups on Kickstarter aren't) specifically geared to *groups* (vs. individual fundraising sites like Crowdrise). So small civic organizations can raise $1,000, $5,000, $10,000 from individual donors. At the same time, ioby offers grassroots philanthropy opportunities for people who want to support neighborhood groups but maybe don't know where to start, and maybe don't have a ton to give but want to feel like they are making a difference.

Communities all over the country use ioby to grow their projects. In the last three years, ioby has seen the completion of nearly 300 citizen-led, neighbor-funded projects, powered with more than a half a million dollars in citizen philanthropy—with donations that average just $35. In the last year, ioby has quadrupled the number of projects it supports and has expanded from a NYC pilot to operations in more than 85 cities across the country. And we’re just getting started.  As this exponential growth continues, we expect to direct millions of dollars in citizen philanthropy to community-led projects.


ioby turns 5 this week and is at a critical juncture in its history as an organization. It's kind of make-or-break time. The board is trying to raise $30K - two months' operating expenses - over the next two weeks. We're already 1/3 of the way there.

I'll match donations to ioby made by CFSBK athletes, so all support is doubled! You can donate at https://ioby.org/cashmob. And check out a great video on ioby's work while you are there.


How Exercise Changes Fat and Muscle Cells NYT

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    Football is seriously 1 of the largest sports in America. It has a important following.

Reader Comments (26)

I'm bummed to hear that Saturday's subway series workout is a DT ladder. That's my JAM - and I'm not going to be there. Good luck to all the strong people participating. I'll be at next week's comp.

August 1, 2013 | Unregistered CommenterMatt Katz

7am. .. THANK YOU KEITH!! I've heard the press cue 'head through' before, but it never 'clicked' until you explained it in detail this morning. I came in with a stretch goal of 90, finished at 92, and that wasn't a struggle. I think I can hit 100 next time we do press, a goal I've had for a while.

Partnered with Dave for snatch, mostly hit 125, which was 10# over my goal for this cycle. Then Keith and Aaron for press: 88, 88, 92. Last two sets felt pretty light after Keith's advice. Also partnered with Keith and Aaron for the run. Glad I stuck around for it, I thought this would take a lot longer but by having everyone run and jog at the same time, not so bad. Only a little late for work, and worth it :-)

August 1, 2013 | Unregistered CommenterPckr

6am with Jess and D.O. Worked up to 125 on the fitness complex. Still nursing my left shoulder. Did 2-3 overhead squats on each complex to help stretch it out. Press: 145x3x5. Light-ish weight. See note about shoulder above. Held the top of the press for a 2 count to further stretch the shoulders.

Fartlek mile was fun. Haven't really sprinted like that in a while. Calves are a bit tight now. 1000m cool down row. Had tons of pop in my pull today. Did about 300m at a 1:45/500m split at 21spm before settling in for the cool down. Normally I have to pull about 26-28spm to hit that split.

August 1, 2013 | Unregistered CommenterPeter

New girl crush, and some new goals. INSANE jump roping skills.

August 1, 2013 | Unregistered CommenterKate R

Also, personally, I think if we played Mortal Kombat-esque music while jump roping, we would all see immediate improvement in our skills. Something to consider.

August 1, 2013 | Unregistered CommenterKate R

Got up to 78 on the snatch. I tried 83 but it just wasn't there for two reps. Eek.

Press with Al(l?)ison and JJ: 63x5, 71x3, 79x4. The last one was an ugly grind.

Stayed for one lap of the fartlek and had to go to work.

August 1, 2013 | Unregistered CommenterStella

Thanks DO and CFSBK for helping me support ioby. It's a fabulous organization and will really benefit from some CFSBK love. Psyched that the amazing and glamorous Asta has already donated.
Very sad to be missing today's snatch exposure and fartlek run, it looks fun. Pressed 3x5 @90 in my basement earlier this week, starting to feel heavy.

August 1, 2013 | Unregistered CommenterCharlotte

go ioby!

I love how ioby exists to support neighborhood initiatives and provide itself as a platform for bringing great stuff to life. Browse the current list of projects and I am sure you'll find one in your 'hood. Great example, I just found a school education/farming initiative about 4 blocks from my apartment at PS20.

August 1, 2013 | Unregistered Commenterasta

NOAH! What is happening with Point Break Live, brah?

August 1, 2013 | Unregistered Commentermelon

anyone ever played with a slosh pipe? sounds rough


August 1, 2013 | Unregistered CommenterLuca

Aw... thanks, Happy it helped. =)

hit 90 for the snatch today... didn't go to 95... I think I should have but I think I am getting my form really dialed in which is what I wanted most out of this cycle. I love snatching but its such a complex movement.

Press got to 92 should have went for the 95 I think I just didn't want to be greedy and fail at the end.

Since I am traveling next week to VA to go see a dear friend I am going to try and hit up a crossfit down there and then hope I get back Thursday night early enough to get into class so I don't miss too much of crush week.

slight tear to hear Aaron is moving away :-/
great meeting Britta (sp?) and Heidi (or was it holly ((sorry)) ) this morning for her first class out of foundations. I know it must of been awkward with the snatch stuff but remember its one of the most complex movements so don't sweat it. :)

August 1, 2013 | Unregistered CommenterKeith W.

Anyone forget or miss out on registering for the 1st subway series event this weekend? Want to participate?

I'm registered in the RX Women's Division - any takers? I can't make it anymore and would love to have SBK representing!

Email me at shpaddock AT gmail.com and I'll email the organizers to let them know about the switch. Thanks!

August 1, 2013 | Registered Commentersteph paddock

8 am with Noah.

I think my snatch finally came together somewhat today- something about what Noah said about making your hips a target. Still light at 52# but definitely more organized than previous weeks.

I was aiming for 65#, at a stretch for the press as that would have been a 5# increase on last week's weight, but somewhow managed to do a warm-up set of three at 70#, thinking the 10's were 5's. So I did two more sets of 3 at 70# (failed the last rep) and one set of 3 at 65# (also failed the last rep)

This is a huge improvement for me, as I got stuck at 58# at the end of the last cycle and my best at the total was 68#. YAY!

Fartlek mile cashout with a gang of us- that was fun.

Did some handstand practice afterwards with Emma-Lisa. My shoulders are shot.

Achievements in July- I quit smoking!
Goal for August- Whole30.... so far, so good!!

August 1, 2013 | Unregistered Commentercharliethechick

One day into Paleo and ab challenge and first day back to class after Strength cycle yesterday = One sore little puppy!!

So it looks like I will be moving to Nigeria until January - Yahhhh Africa - Booooo to missing the gym :( So two big questions:

1) I need all the recommendations I can get on work outs I can do, out of bad hotel gyms. I hope to find somewhere with real weights but in the mean time I want to think about how to pull together a mini-gym. Maybe pack some bands, ab mat, etc...? Would love all suggestions. I will probably try to post workouts here just so I can be accountable to someone!

2) Know any awesome person looking for a Sublet from Sept. to January. Cute little studio just off of the A/C/G trains. Sept - January. No roomies, fully furnished, nice neighbors. I need someone trustworthy with my stuff so if you know anyone who fits the bill let me know. 1400 is rent, utilities, use of all the goods, internet and cable. Hit me up at melag2001@gmail.com.

August 1, 2013 | Unregistered CommenterMel

Mel! We will miss you horribly but that's so exciting!

Also, CLUELESS TRIVIA NIGHT. I'm trying to get a team together. Judging from how many people love this movie, I bet we could have two or three teams. August 27 in Billyburg. Be there or be square.


August 1, 2013 | Unregistered CommenterStella

Hit Ford's Gym in Madisonfor my first workout since Friday.

Worked up to a double at 405, deep squats felt fast

Paused Bench
Worked up to a double at 305 and a single at 315. The floor felt sloppy and I couldn't get leg drive but they moved alright

Finished off with 3x10 chins since I hadn't done any in over a month

August 1, 2013 | Unregistered CommenterJeremy

Forgive me if this has already been discussed in another thread, I promise I did search and couldnt find it.

The Strength Intensive was incredible and I want to take my lifting to the next level and invest in some weightlifting shoes. Any favorites or ones to avoid?

Adidas seems to have two pair at a decent price point (Powerlift 2.0 Shoes http://bit.ly/15gKILW) and Innov8 Just came out with a pair as well (Fastlift 335 http://bit.ly/14IFAtQ). Both seem to be geared to crossfit. Are these types too hybrid to be useful? Do we need the wood heal?

Thanks -


August 1, 2013 | Unregistered CommenterJonathan

KH! Too cute!

August 1, 2013 | Unregistered CommenterLisa F

@luca -

many of us from strength cycle's early days have used such a device - paulie had one. it's hilariously hard.

August 1, 2013 | Unregistered Commentermichele

Melon: I told Jon, but I decided just to have people do tickets a la carte- the minimum order for a group was 20 and it wasn't a big price break. At the time I was looking there were lots of tickets left. Lauren B. said she went by a few days later and that they said they were out of pre-sale but would have tickets at the door. If its a wash there is always Littlefield at the end of the month- probably easier to organize as a post-Open Gym activity.

Luca, I've played with a slosh pipe. Lots of fun and really tough.

August 1, 2013 | Unregistered CommenterNoah

Hey all,

Gauging interest for a CFSBK soccer team. Thursday nights in the fall at BB Park. Need 3-5 guys and 2-3 gals. League isn't super competitivey (Zogsports) but folks with ill skills preferred.

Email me: noah(at)crossfitsouthbrooklyn(dot)com

August 1, 2013 | Unregistered CommenterNoah

Cribbing off of Noah.. CFSBK kick ball team? Seriously.

August 1, 2013 | Unregistered CommenterJB

5:30 with josh
Before class 4 sets of 10 handstand push-ups against the wall with 3 ab mats.
OHS coming along didn't go up in weight,went up 2 lbs in push press,
Sprint a mile with Sarah and Amy it was awesome! Then practiced rings and did some dips at the end of class .

August 1, 2013 | Unregistered CommenterNancy

I would be totally down for both a soccer team and a kick ball team! I played on a scrub league in Germany years ago...

Todays workout - Cleans (because I can't really go overhead with the snatch)
Hang power clean to a front squat to a hang power clean;
95x2, 135x2, 155x2 (also had two fails at 155)
Press - 45x5, 75x5, 105x5, 115x4, 105x5
Fartlek mile - 6:58. I haven't timed myself on a mile in quite a while... I was pleased with the result.

August 1, 2013 | Unregistered CommenterDMak

Got last minute suckered into a college roommates wifes birthday "bash" this weekend in dc... Apparently i "bring the party". Ill make up my saturday tomorrow before skipping town, but does anyone have a good box recommendation for Sunday?

August 1, 2013 | Unregistered CommenterBrad D

That also reminds me I never posted about my very first crossfit experience outside of cfsbk at cfsb (crossfit south bend) - confusing I know. I really enjoyed visiting there and would recommend it to any of you that find your way to "michiana". My tie is notre dame, but so far I haven't met anybody else at cfsbk who has that tie... Which is about the only reason to go there!

But if you do end up in south bend, check this place out. I spent two hours there on a Friday making up three days worth of our strength programming (squats, snatch/press, and deadlift), and then joined for their wod on Saturday (heavy thrusters, t2b, and burners). Really appreciated their emphasis on mobility (crazy green band/PVC wrench front rack mobility work) and the emphasis on strength (owner told me they have some affiliation with the crossfit programming for football players),

Anyhow. Had a great experience there, but not as good as a normal day at cfsbk. Working out elsewhere has made me appreciate our great coaches even more.

Side note... They waived the drop in fee after some really interesting conversation about strength biased programming... Owner is a great guy.

August 2, 2013 | Unregistered CommenterBrad D

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