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Snatch Complex

Fitness: Hang Power Snatch Pull + Overhead Squat

Performance: Snatch +
Overhead Squat

Take 15 minutes to work up to a moderately heavy load on today's complexes. Emphasize control and stability on the overhead squat.

High Bar Back Squat

Fitness: 3x8 Across
Add 2.5-5lbs from exposure 4.

Performance Establish a 3RM
Use Spotters. Next week is heavy singles.

Post loads to comments.
Snatch/HBBSQ e5/6

For Time:
Run 1 lap around the block
100 Sit-Ups

Coach Noah showing off that precious hand of his again.

  • The next CFSBK Movie night will be on Friday, 9/27 after open gym. By popular Strength Cycle request we will be screening "Conan The Barbarian". All are welcome to come! Free beer.

Fight Gone Bad Teams Announced!

If you signed up for FGB then you should have received your team roster, contact information and instructions in an email last night. Now it's time to select a team captain, get organized and get fundraising! As we did last year, the event will benefit The Brooklyn Community Foundation which helps non-profits right here in Brooklyn do amazing things.  Fight Gone Bad is CFSBK's largest annual event and a great way to give back to the community that has given us so much.  As an incentive for motivated fund raisers, the first three teams to raise $500 will have their event shirts paid for by the gym.

Get stoked!

Competitors (still) Wanted!

From October 4th to 6th CrossFit Relentless will be putting on their annual "Beast Of The East" Competition in South Windsor, CT.  CFSBK has registered two teams and would love to send 6 men and 6 women out to compete and represent the gym!  The gym will sponsor athlete's registration fees, however travel (expect car pools) and accommodations will be paid individually. If you're interested in competing, please email David(at)CrossFitSouthbrooklyn.com with "BOTE" as the subject.  If we have more people interested than there are slots available for (6 men and 6 women total) then we'll host some in gym try outs to make the team.  Interested athletes are expected to be able to accomplish most if not all our in house WODS as Rx'd since there is no scaling allowed at the event.
The Ripple Effect CrossFit

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Reader Comments (27)

First time at the gym in two weeks, glad to be back! Weekend commitments / sickness / blah blah excuses.

7am with David and Jess. Worked up to 120 on the snatch, heavy but no fails this time. I'll end up where I started from last cycle, but I think I'm OK with that. It seems so skill based, I feel like if I keep practicing the weight will start going up again.

Hbbs - picked up where I was 2 weeks ago. Did 185x8x2, which is a little light for me, then 190. These weights & reps feel easier than our last lbbs cycle so I'll probably try 200 next week. Does anyone else feel like it's easier to bounce out of the bottom with hbbs?

Skipped the accessory WOD, late for work. Will try to squeeze in those 100 sit-ups some time today...

September 19, 2013 | Unregistered Commenterpckr

6am with Jess and D.O. Hammies and glutes are bit sore from the last few days. So I was pleasantly surprised when I hit a snatch PR of 159 today. Pulled nicely on that rep and caught the bar somewhere between a power and squat snatch before riding it down into the bottom of a squat. Felt solid, though a little slow. As David keeps saying, I need more aggression. There is still plenty of room to grow here.

Hit 280x3 on the high-bar back squat, 10# more than last week. First rep had a terrific bounce and felt effortless. The next two were not as pretty but still moved fairly smoothly. Looks like my current high-bar back squat 1RM of 285 will not survive next week.

September 19, 2013 | Unregistered CommenterPeter

Feeling pretty sore from yesterday's wod so wasn't sure how today would go.

Snatch + OHS:
-worked up to 93 then failed twice at 98
-hard to stay tight and commit to dropping under the bar because my low back is heated from yesterdays deadlifts. Bar was plenty high but I just didn't trust myself to catch it.

(45x5, 95x5, 135x3, 165x3)
190x3, 200x3, 210x3
-5# more than last week. Used my belt which is probably why they felt better than last week.

6:39, all situps unbroken.

yesterday's wod in 9:34 rx'd.

September 19, 2013 | Unregistered Commenterlady fox

It's my first FGB, so I might have some of this wrong... but I'm organization freak and thus created a spreadsheet to help my team get our shit together. Since I'm feeling benevolent, I thought I'd share a blank version.


September 19, 2013 | Unregistered CommenterKate R

fuck yea conan!
fuck yea free beer!!!

September 19, 2013 | Unregistered Commenteruzef

7AM w/David + Jess. I need to trust myself getting under all that weight in the snatch. It's becoming too mental for me and it needs to become more physical. It's like we always say about your body being able to handle more than your mind thinks it can. HBBS felt really good - was trying to think about enjoying that after what felt like no progress on the snatch today :( The cashout for me was punishment for being such a scaredy cat.

September 19, 2013 | Unregistered CommenterJosue

Today's workout: the snatch at 50 Kilos (110?) felt like the best I ever did in terms of bar path, smooth and easy, but when I added 5 more kilos, it was horrible and awkward. David said I needed to get under the bar quicker. So there ya go. Maybe 6AM is not my best snatching time. However, I did work up to 245x3 on the HBBS (PR) and did the cash-out wod in 6:30 so ok.

I managed to do a few free-standing handstands, rolling into a forward roll, training with Josh on Wednesday and I felt inordinately proud of that. That was probably the major accomplishment of the week.

September 19, 2013 | Unregistered CommenterMichael Ravitch

6am with Jess and David

Snatching: worked at 125 on the performance complex. Had zero explosive strength today, just felt groggy and slow, like I hadn't woken up yet. Never got past 125, and by the end of class I even failed at that.

HBBS: 3x8x195 These went fine. I'm pretty sure I can hit a substantially higher number at these reps, but I'm staying conservative. My back is still felt stiff from the deadlift WOD I did on Tuesday.

Ran around the block and did all my situps unbroken in ~6 minutes.

September 19, 2013 | Unregistered CommenterAlex C

Wow Kate, wow.

Also, I believe I'm demonstrating something related to a KB Snatch in that picture. Although there is a good chance I'm either raising the roof or testifyin'.

September 19, 2013 | Unregistered CommenterNoah

Kate, the spreadsheet is sweet! Thanks for sharing. Just sent it to my team!

September 19, 2013 | Unregistered CommenterRebecca C


September 19, 2013 | Unregistered CommenterGracie

recipes for this week's vegetable csa share

are up at my blog, dailypaleo dot tumblr dot com.

September 19, 2013 | Unregistered Commentermichele

This will only mean something to last night's 8:30pm class (and Jeremy): https://www.youtube.com/watch?v=gFB627wyzR0. Fast forward to 4:20 (!!) or so for the really good stuff.

September 19, 2013 | Unregistered CommenterRob Underwood (@brooklynrob)

God what a mess for the 7am.
Really feeling yesterday's Wod put me behind again for the snatch. Backslid to mostly 95#s and a couple at 100. Hamstrings were tight and upper back sore most of class. Was not until the second set of work hbbs that my legs felt "online". Stayed at 170 so same as last week.
Booked the lap passed some people and did the 100 with 1 a two second pause at 50.

September 19, 2013 | Unregistered CommenterKeith W.

@Noah was trying to remember how to change a light bulb. "Lefty loosy?? Righty tighty??"

September 19, 2013 | Unregistered CommenterDave Fung

If anyone signed up for Fight Gone Bad (not FGBelated) and didn't get an email last night, please email me a cfsbkfgb(at)gmail(dot)com asap.

Additionally, if anyone wanted to sign up but missed the registration, we do have a few spots available for members. Please email me asap as well and I'll put you on a team.


September 19, 2013 | Unregistered Commenterlady fox

4:30p with Josh

Came in a touch early to do a bit of barbell smash on my adductors/quads. best ever.

Snatch. Loved the drills tonight (33# bar). The 'tall snatch' at the end (where you don't dip and drive you just shrug that sh*t and get down) was particularly useful for me. Sotts press = sucks press, but I also feel like they are the equivalent of eating your veggies when you're 10 years old.

Hang Power Snatch + OHS:
53# x 2 for clarity
88# FAIL. had it up at my face, which josh told me... "if you're looking at the bar, you should've been under that bar already." Think I just got scared. Resolved to drop it like it's hot...
88# success. it was a bit squirmy and pressed out on the left side i think, but it happened. OHS was slow and controlled and felt unexpectedly okay.
Dropped the bar down to 63# to do a few reps back here: did two full snatches, pulling from the floor and catching in full squat, just to feel it. good times.

I think this is my least favorite movement. I know I need to change my mind somehow about that, but it is just uncomfortable for me and I'm not sure why. I started to feel some pinchy stuff in my right SI joint tonight during the last couple sets, which made me want to call it quits. Maybe I should've listened to that. Felt fine within a few moments afterward, but real grind-y on my whole right leg/hip during the squats.
45x8, 75x4, 100x3, 110x8x3

cash out: easy jog around the block. I didn't do the sit-ups cuz I had to run to teach yoga and wanted to calm down a bit before heading over there.

September 19, 2013 | Unregistered CommenterWhit H

6:30 with Josh & Fox

#53, #63, #68, #70, #73
All felt really awesome. A first.

Accessory work: mobility stuff & crying on the mat. Sorry josh.

September 19, 2013 | Unregistered CommenterGracie

6:30 with Fox and Josh

95x1 105x1 115x1 125x1 135x1 140x1 145x1 150xS,F

Decent day for snatching. Felt like I had really good (and completed) pulls every time. Hit the snatch on the first 150 attempt, lost my balance and bailed the OHS half-way up. Tried again too quickly and didn't get under it.

45x5 135x4 185x3 225x3 235x3 245x3

I think I might even have some room here, last rep on 245 was slow but didn't feel too grindy.

Went pretty fast on the run, since I know the sit-ups would slow down a bit. Finished in 6:15.

September 19, 2013 | Unregistered CommenterTodd

6:30 with Josh and Fox

Snatch-Ohs didn't go so well. I think I was rushing it, not using legs, and pulling to early. 63# got better as i kept going. Once I got to 68# I was tired and just refused to drop under. Got it up with the worst form imaginable and did the ohs but didn't feel solid at all.

Hbbs 45x8, 95x8, 105x4, 115x8x3
These went ok. Every time they make my knee(s) pop. I don't feel like my knees cave in as much as with low bar. Not sure what it is I'm doing differently/wrong.

Cash out in 6:05. Run felt good. Sit ups unbroken and evenly paced.

500m row because its been too long since I've done that.

September 19, 2013 | Unregistered CommenterCrystal

First muscle up today. Then proceed to get 5 more. I want to get back to the box to learn how to string them together.

September 19, 2013 | Unregistered CommenterBK

kate takes home all the nerd points this week! congrats kate!

September 19, 2013 | Unregistered Commenterginacatto

Some dude once said April was the cruelest month; on current evidence, I'd have to say it would have to be September.

Came in today hoping my cold/fever of the past couple of days had cleared up (especially after I did yesterday's WOD) but sadly, I could still feel traces of it today.

Snatches: worked up to 105 with my usual incompetent attempts - some problems seem so deep-rooted, I despair about ever getting them right.

HBBS: Two weeks ago, I hit 240x8x3 - last week failed my second set of 245, today failed in the first set on the 8th rep. Dropped back down to 225 and did the last two sets of 8 reps.

Run + situps: around the 40 mark, my abs cramped badly and I had to settle for a DNF.

Yessir, ain't enough toilet paper in the world for the shitshow I put on tonight. Ah well, there's always tomorrow.

September 19, 2013 | Registered CommenterSamir Chopra


September 19, 2013 | Unregistered CommenterKate R

5:30 class. Slowly easing back into not being a lazy honeymooning turd. Sort of forgot how to snatch: had one good rep of the performance complex at 83#, but then failed a bunch before dropping back to 78#, which felt better, but not great. Need to wait to jump until the bar gets to my hips, and as always, drop faster into the squat. And be more graceful.

High bar back squats at 135x8x3. Still finding it really psychologically devastating to do such long sets. The run and sit ups felt fast, but I forgot to look at the clock.

Then I got my first pull up! Rah rah! I think I can credit finally making this happen to my steady diet over the last two weeks of lobster rolls, fried clams, champagne, and blueberry pancakes. Whatever it takes.

September 19, 2013 | Unregistered CommenterLaura Mc

mrs mc! congrats on the pull up!

nice hand, noah.

September 19, 2013 | Unregistered Commenterariel c

Quick 4:30 pre-class bench

Snatch + OHS
A bunch of reps at 145 and a few fails at 150


September 19, 2013 | Unregistered CommenterFox

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