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Snatch Complex

Fitness: Hang Snatch High Pull + Hang Power Snatch

Performance: Snatch Deadlift (with a pause at the knee) + Hang Snatch

Take 15 minutes to work up to a moderately heavy load on today's complexes.

High Bar Back Squat

Fitness: 3x8 Across
Take the time to find your first weight for a linear progression in the High Bar Back Squat

Performance Heavy 8
Work  up to a heavy 8 rep set on the high bar back squat. No Failing

Post loads to comments.
Snatch/HBBSQ e1/6

Odd object carry around the block

Grab something heavy and slightly cumbersome and go for a lap.

The one and only KH

Beginner Pilates Workshop with Kristen H

Date: Sunday, September 22nd, 3-4:15pm
Price: $15
Cap: 15 participants
Location: CFSBK!

Come one, come all!  Join Kristin Hoesl (KH) this September for an introductory Pilates mat class, right here at CFSBK!  This class is for you if:

- You have a weak core, or are confused as to how to properly engage your core during exercise.
- You have not-so-great flexibility.
- You have done Pilates, and would enjoy attending a beginner level class, perhaps to deepen your practice.
- You have ever been interested in seeing what Pilates is all about.
- You have ever suffered some sort of spinal injury because of poor stabilization technique.
- You want mad abs, yo.

Pilates is a fantastic method for Crossfitters, not only because it focuses on strengthening the abdominal and back muscles, but because it can help you figure out HOW to use these muscles properly.  For example, Kelly Starrett's "bracing sequence" that we've been working on in group classes is super complimentary to the Pilates method.  We'll go over neutral pelvis, engaging the transversus abdominis (say WHAT?), stabilizing the rib cage, and finding good shoulder girdle positioning.  Finally, although most of the abdominal work in Pilates is done in a neutral spine, there's also some spinal flexion involved, which can feel really good if you're an avid lifter who spends most of their time in extension (or maybe hyperextension - we'll go over that too).  So if any of this sounds intriguing to you, sign up today and come check it out on Sunday the 22nd of September.

Just a quick FYI, KH has been teaching the Pilates Method full time, both group classes and privates, since February of 2006.  You can check out her website for more info at www.khpilates.com, or email her at kristin(AT)khpilates.com.
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  • Response
    NFL is actually one of the largest sports in America. It has a major following.

Reader Comments (28)

i signed up for pilates and am wondering why i do this to myself.

just praying that "beginners" really means "beginners."

August 22, 2013 | Unregistered Commenterariel c

6am with Jess and D.O. Worked up to 140# on the performance snatch complex. Barbell felt light today and I didn't miss any reps which is unusual. Shoulders also felt good. No twinges, no stiffness, nothing but smooth movement (except on the f***ing sotts press which always sucks). Hit 235x8 on the high bar back squats. First 6 reps were fast, the last 2 were a bit grindy. Partnered with Dan to carry the jerry cans around the block. In hindsight, maybe we should have done a fireman's carry instead.

August 22, 2013 | Unregistered CommenterPeter

6am with David and Jess. Worked up to 73# on the fitness snatch complex. Looking forward to working on this and getting more consistent. Thought I'd start the high bar back squat LP at 125#, but dropped to 115# for the last two sets. 8 reps feels like a lot more than 5.

Then, the fireman's carry with Joy. I was nervous, but we did it! Thanks, David, for showing us how to do the carry after all my hemming and hawing. Thanks, Matt for the tips. And extra thanks to Joy for putting up with me ( and carrying me!). Really glad we did this.

@ariel c - I signed up for Pilates and I'm definitely a beginner. It will be awesome!

August 22, 2013 | Unregistered CommenterBecca C


August 22, 2013 | Unregistered Commenterasta

Snatch fitness complex, got to 80; 135x8x3 on the HBBSQ. In both cases, I probably started too heavy for the beginning of a cycle. Definitely had to work for it on the squat.

My odd object was KH, whose Pilates class I will be taking, and you should too.

August 22, 2013 | Unregistered CommenterStella

An American Coach in London

August 22, 2013 | Registered CommenterJoshua Martinez

7am class with Jess and DO.
First exposure to the hang snatch, kept it at 75#, I cant get used to wrapping my fingers around my thumb and the barbell. HBBSQ at 135x8x3, should have been a little less heavy since by back started arching. 8 reps is demoralizing. Lapped around the block with a lighter sand bag (in my defense i thought we were supposed to run)

August 22, 2013 | Unregistered Commenterpigeon

@Josh "What are these, trust exercises?" Dyyyying.
And @Courtney: your post last night made me tear up this morning. Thanks for sharing, and big yes to gratitude.

August 22, 2013 | Unregistered CommenterKate R

I love this:

"Myth: The indoor rower is too easy for me."

I have never, never believed this myth.

August 22, 2013 | Unregistered CommenterAlex T.

"Wales? Wait that's another country?"
"Yes and no"

August 22, 2013 | Unregistered CommenterAlan O'D

7am with Lady Fox and DO. Snatch is such a goat for me. Got up to 90 on the fitness complex and am just completely failing to drop down as it gets heavy. How to train that new habit, coach-people?

135x8x3 LP on the HBBS. Haven't done these in 4ish years. Fun. Felt like a good weight to start.

Zercher-carried a ~40lb sandbag around the block. Focused hard on keeping ribs locked down throughout.

Thanks for all the well-wishes for Linus. He's doing great.

August 22, 2013 | Unregistered CommenterCharlotte

Hit 95 for my snatch complexes and my left rhomboid and trap are still really tight so happy I did not go heavier. The high bar back squat I think I picked just the right amount of weight. Eight reps is a lot. Hitting 165 was perfect as I was done at the end but not at fail and felt I pushed through at the end but did not grind it out.

I happened upon this article about kipping pull ups and thought I would share.


August 22, 2013 | Unregistered CommenterKeith W.

Oh and yeah, I don't recommend the Keg to carry by yourself.

August 22, 2013 | Unregistered CommenterKeith W.

Oh and one more thing...
a very old friend of mind who does crossfit at the hells kitchen box let me know they are doing a 24 wods in 24 hours event.


August 22, 2013 | Unregistered CommenterKeith W.

veggie csa members: eat some kohlrabi already

kohlrabi slaw. rolls off the tongue. a bunch of recipes for kohlrabi are up at thedailypaleo dot tumblr dot com.

August 22, 2013 | Unregistered Commentermichele

Favorite Fox constructive criticism ever: snatch is too graceful.

Worked up to #63--didn't try going heavier because of those FREAKING HIGH PULLS. I hate them. Officially. I feel stuck/awkward/stupid/ all sorts of not fun things. Obviously should spend more time on them.

HBBS--nada. Hip immediately said no thank you, so, to the mats I went for some AR. No idea what's wrong, time to pay more attention to AR and sort this BS. Way bumped. Was really looking forward to HBBS. Poop.

August 22, 2013 | Unregistered CommenterGracie

8am with Coach Fox.

Snatch Complex- I thought I had begun to organize this in my head but feel like I forgot everything today. Worked up act to 58# but had to back off to 53# to try and work on the actual movement. Helpful cues from Ellie and Fox. I am going to start getting this right this next week.\

HBBS- this is a completely new movement for me and definitely felt a little strange. Worked up to 100 x 8 x 3, which felt pretty good.

Walked around the block with a 50# dumbbell- the weight was fine; the shape was awkward, which I guess was kind of the point. I can't believe some of y'all carried eachother!! That's amazing!

Cooled down with 1000m row- still not getting that 16 s/m thing. Very frustrating.

Followed by Pull-up Club 'A' day and a very refreshing (read: soaking) bike ride home.

I wish I could join in for the Pilates class but unfortunately I will be working. I was paired with Kristen for my very first group class ( I was a nervous wreck and we were bench-pressing) and she totally reassured me and patiently showed me what to do- I get the impression that she must be a great teacher.

August 22, 2013 | Unregistered CommenterCharlie

Asta, your photos from the Subway Series are STUNNING.

August 22, 2013 | Unregistered CommenterKate R

Kate: Totally. Three cheers for Asta! We'd be lost without her.

August 22, 2013 | Unregistered CommenterStella

*Kristin!! Sorry!!

Also- the Six Flags Article- LOL

August 22, 2013 | Unregistered CommenterCharlie

Re: Octoberfest, just got a promo email saying to use code WYBear10 to get a $10 dicount

August 22, 2013 | Unregistered CommenterLuca

Snatch DL to above the knee > Hang Snatch:
165: http://www.flickr.com/photos/cfsbk/9573055278/

Happy with that


Carried Fox around the block all by my lonesome, put him down two times.

August 22, 2013 | Registered CommenterDavid Osorio

Ok, I'm gonna try and get back in the habit of posting workout stuff on the blog since I'm back in group classes (aka GenPop.)

Today, worked the performance snatch complex (DL2Knee, Hang Snatch) up to 145, which I hit twice, then tried 155, which I got under but got a bit unbalanced and lost behind me. Snatches felt good, good help from DO from across the room- eagle eyes!

Squatted with Nate, worked my heavy 8 to 235, which felt heavy and with little bits of slow in there, mostly from being so used to low bar. High bar is fun, feels very athletic.

Then I did yesterdays Burpee/DL/Double Under workout. After training for the PL meet 275# deadlifts are now in my wheelhouse which is pretty exciting. Finished it RXed in 8:48. Spent a little time moving the bar around the platform that I wouldn't have lost on the floor. Burpees were slow but steady, DLs unbroken and consistent, and I'd give my doubles a C+. Only one unbroken set of 30 in there. Fun workout!

August 22, 2013 | Unregistered CommenterNoah

@Josh, the American Coach bit was hilarious, thanks for sharing....

Upper Split-- Press Priority:

Press: 130x5x5 and 145x1
First time ever doing 5x5 on the press. Pretty solid and light which is cool since I haven't pressed in at least a month. Tried to keep things moving.

Bench: 155x6x4
This was too easy so I timed rest to 2 minutes.

GPP circuit 4 rounds of:
6 chins
8 DB Lateral Raises
10 Lat pull downs
12 push-ups
Still getting the feel for this stuff and it was a mess again. Dropped chins entirely on the 3rd round and had to rest 3-4 minutes to do the final set. BW chins with so little rest are obviously beyond my capacity still.

My legs are still toast from Tuesday's squats and Stiff legged DL's. Sooooooo sore.

August 22, 2013 | Registered CommenterRob Is

6:30 with Jess and Josh

Performance Snatch Complex (in kilos)
40x1,1 50x1,1 60x1,1 65x1,F

These all felt great, just got a little forward on the last one.

45x8 95x8 135x8 185x8 205x8

Went for volume today. 185 felt pretty tough but didn't slow down, so I went for 205 and had to work to keep my knees out on the last few. I like the feel of these, can't wait to see what it does for my olympic lifts this cycle.

Partner carry with Fung, once around the block alternating, I think he did more of the carrying which was fine by me.

August 22, 2013 | Unregistered CommenterTodd

6:30 with Josh and JFox. Worked up to 83# on the performance snatch complex. Attempted 88#, but chickened out of the squat at the last minute so it ended up being an ugly power snatch. This is a thing that I keep doing and need to work out.

Then 125#x8x3 on the high bar squats. This felt like a good weight to start at, lots of pop out of the hole. Just need to stay tight on the way down, rather than collapsing in attempt to reach full depth.

Peter and I switched the keg back and forth between us on the way around the block. It was a very long walk.

August 22, 2013 | Unregistered CommenterLaura Mc

Snatch: fitness complex

drills @33
then... 53#, 53#, 63#, 73#, 78#, 83#

Felt much more confident than the last time I came in to do this. Great working with Lady Fox. Still pulling a bit too soon. And need to get lower faster on the heavier weight.

Worked on keeping braced ribs as opposed to overextending in my spine and popping my ribs forward to find the ROM. Feet are turning out too much. Need to keep drilling in the parallel stance shift out to squat width feet.

whoa. that sh*t was funky.
45x8, 95x5, 115x8x3. did not feel light. finished last exposure of LBBS at 145 for 3 sets of 5, so interested in how much this came down.
Last set felt best except for the 7th rep which just weirdly got stuck in the middle. But I think i found the bounce off the bottom and engaging my shoulders and arms in a better way.

looking fwd to hitting wednesday WOD at OG tmw!

August 22, 2013 | Unregistered CommenterWhit H

Humble Pie day

Fitness for both
Worked to 125 on the snatch, 165x8x3 on the hbbs.

August 22, 2013 | Unregistered CommenterFox

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