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Fitness: 15 minutes to find a 1RM Hang Power Snatch.
Pressing out is a no rep.

Performance: 15 minutes to find a 1RM Snatch.

Pressing out is a no rep.

High Bar Back Squat

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

Performance Establish a 1RM
Use Spotters.

Post loads to comments.
Snatch/HBBSQ e6/6

For Time:
50 Burpees

Post time to comments.

Todd and Julian help each other out on back levers

Take Gina G's Survey

I'm taking a User Experience Design course because I'm working on deciding what I want to be when I grow up (after I'm done being an accountant/auditor).  I have to propose a choose-your-own-adventure final project of an app or web site to turn into a user experience project.

I want to find out from the CFSBK community if there's an interest in tracking diet, workout, life goal items in this way and also hear what other, additional, completely different wants and needs people might have from an app like this. 

Thanks for reading this! Please take a moment to fill out the survey

Babysitting Coop Picnic

Are you a parent who hasn't been out to a nice dinner or a movie since "Fast and Furious IV" or "Hostel XXIII" because you don't want to pay out the nose for babysitters? Then the Park Slope Babysitting Coop might be for you. The Coop is a group of parents who exchange babysitting services. Member families are in Gowanus, Prospect Heights, and other nearby neighborhoods – not just Park Slope. Come learn more at our next members' picnic:

Behind the Picnic House
Time: 3:00–5:00PM
Saturday, September 28th
Rain date: TBD if necessary (hopefully not)
BYO For more info, email Coach Nick at nick [at] crossfitsouthbrooklyn [dot] com.

Just think about it: y
ou might be able to catch "Fast and Furious VII" in the theater! (Yes, they are making a seventh installment...)
We look forward to seeing you there!

What is you favorite..
Barbell exercise
Body weight exercise
Monostructural exercise
(running, rowing, biking, climbing, swimming, etc)

References (2)

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  • Response
    Football is actually one particular of the largest sports in America. It has a major following.
  • Response
    Response: WWmDdCQu
    Crossfit South Brooklyn - Workout of the Day - Snatch

Reader Comments (46)

Snatch...still trying to learn handstands without the wall and backflips...skiing and biking

September 26, 2013 | Unregistered Commenterdee

Hi CFSBK fam!

Thanks for taking part in my survey, keep em rolling in!

Early, but not early enough this morning, I added an optional area so you can give me your name/e-mail if you'd be willing to talk to me more about this or take other short surveys as I roll along in this process of designing.

If you answered the survey bright and early this AM but would like to be involved further you can e-mail me at gina(dot)gatto at gmail.

And again, thank you, thank you, thank you!

QOD: I think I'll go with Barbell exercise, but I'm ok with most things that aren't wall balls.

September 26, 2013 | Unregistered Commenterginacatto

Snatch 83, failed twice at 88. HBBSQ 125x8x3, which I think is the weight I *started* the cycle at, but that's a good thing, I guess. (Comeback!) Burpees were slow as hell, 5:09.

Does Sotts press ever stop sucking?

Fave barbell exercise: low bar back squat, obvi.
Fave BW exercise: chinups.
Fave monostructural: running. I'm actually starting to enjoy it again now that I do so much less of it than I used to.

September 26, 2013 | Unregistered CommenterStella

deadlifts, handstands, rowing/swimming

September 26, 2013 | Unregistered CommenterGracie

6am with Jess. Sat in a chair for 12 hours yesterday which is not recommended prep for either snatching or squating. I echo Stella's comment on the Sott's press: hit my head with the barbell on one rep. Ouch.

Very happy to hit 164 on the snatch, a 5# PR. Actually hit it twice. The first was a power snatch and the second was an ugly squat snatch. Feel very slow getting under the bar. Think I should work the high hang to remedy that. Fun to be partnered with Big Nick who was tossing around bigger weights like it was nothing.

Hit 305 for a 20# PR on HBBS. Had a really good bounce on the 305 rep and it felt easier than the previous rep at 295. Burpees in 3:21. Would have pushed harder if I knew I was so close to CP's time.

Favorites: squat clean, HSPUs, swimming.

September 26, 2013 | Unregistered CommenterPeter

Favs: power cleans, um.. air squats?, and swimming

make up post from yesterday:

WOD @ #75, 4 rounds + 21
still reeling from the vacay/birthday unhealthy debaucle. getting better though, hoping to be back at it by the time FG comes around

September 26, 2013 | Unregistered CommenterShaye

Barbell - toss up between clean and jerk, and snatch
Body weight - muscle up
Monostructural - I don't hate rowing

September 26, 2013 | Unregistered CommenterFox

oops read the QOD too quickly and thought we were choosing between the three.

Barbell: deadlifts
Body weight: piked hspu on a box
Monostructural: instead of favorite, the one i hate least would be running

September 26, 2013 | Unregistered Commenterginacatto

Snatch/Toes to Bar/Running

September 26, 2013 | Unregistered CommenterJay R

6am with Jess. Due to work and vacation... this will be my only day at CFSBK this week. Frown. I'll be in Tuesday morning to kick off my crush week though!

Snatch at 130. Had a sort of legit squat snatch at 125, but 130 was a power snatch. My second pull is a work in progress, and when I get it dialed in (like I did on the 130 after a miss due to a crummy pull on the first attempt), the bar just floats up before I can get under it. I would be excited if we see another 6 exposures of snatch in the next cycle

HBBS at 320. This is a high bar PR, but I had more in the tank. I hadn't done high bar back squats since high school before this cycle, so I was really just exploring the territory conservatively based on my low bar numbers. Now I'll have better numbers to work from next time we do high bar.

Burpees in 3:24... QOD: Cleans, HSPU, Running/Rowing (tie).

September 26, 2013 | Unregistered CommenterBrad D

Awesome day at the gym today. Hit 88# on the snatch (twice!) and it felt great. 5# PR. Then HBBS, 150# x 1. This is an absolutely ridiculous PR for me (25#), but in fairness, I haven't tested it in a really long time - definitely more than a year. Burpees in 4:00 flat, from the knees.

Barbell: low bar BSQ
Body weight: kipping pull ups (love/hate relationship)
Monostructural: can I say hiking? Hiking.

September 26, 2013 | Unregistered CommenterKH

I read the blog as "Babysitting Poop Picnic" at 5am and thought that was pretty gross and weird.

September 26, 2013 | Unregistered CommenterFox

There is no real winner, just lots of fun things to do....
free standing HSPU, straight body press to handstand and things I think are cool but cant do - Inverted cross, maltese cross
Climbing, surfing, parkour(inside where its safer)...

September 26, 2013 | Unregistered Commenterk2h2

Hit a PR with 115 twice. Once was ugly but there the second felt good and solid to me. Fox said I had a lot more room there to grow so happy to hear that. I'm going to look back in my notes to see where I started and last pr because it's been a long time since testing my snatch (sounds dirty).

The HBBS hit 175 3x8 no fails and felt good overall but the last two of the second and third sets I really felt in my legs.

Burpees in 3:04 unbroken but I think I could have gone slightly slower at first and then picked it up more at the end.

Cleans (not the most weight I can move but I like doing them)
Box jumps (I seriously love doing box jumps) toes to bar is right behind that.
Snowboarding, but if it has to be a crossfit thing sprints/running.

On a different note: Still yet to touch a sled or flip a tire (2 1/2 years we're talking) wondering what the hoopla is.

September 26, 2013 | Unregistered CommenterKeith W.


September 26, 2013 | Unregistered CommenterNoah

Handstand or Kipping P-U
Swimming... well, preferably paddling on a surfboard

September 26, 2013 | Unregistered CommenterWhit H

Low bar back squat

Last night was ugggllly for me with my cleans at 73. Mare gave me some great cues (and killed the workout), but I think this is one, like Whit said, that I need to film and actually see myself. Feedback seems to go in one ear and out the other, and my collarbones or shoulders suffer for it.

This cycle went by like the wind! Can't believe it's our last night to experience the HBBS. So sad... not.

September 26, 2013 | Unregistered CommenterKate R

Also, since we have two Foxes, I have to make sure everyone has seen this, even though it came out earlier this month: What does the fox say?

You're welcome.

September 26, 2013 | Unregistered CommenterKate R

Skiing - powder days in the bumps or on steep faces

September 26, 2013 | Unregistered CommenterBK

6am with Jessica; partnered with Gordon on Snatch, Everett on HBBS. Worked up to a messy but respectable 95lbs snatch, a PR. Did one work set of the HBBS at 160 and felt good so went and did two more sets at 165. 6 minutes on the cash-out ... during my breaks I multi-tasked and put our weights away. Good class.

On another note, if you have a moment my sons' local school - and the zoned school for the gym - PS/MS 282, is in the #givewithtarget contest. Each vote earns the school $1, and winning schools can get up to $10k. Takes just a second and your vote nets the school $1! Thanks! http://givewith.target.com/school/25883

September 26, 2013 | Unregistered CommenterRob Underwood (@brooklynrob)

Not workout-related, but wanted to pass along that I'm playing tonight in Williamsburg with my new music project. 9pm at Pete's Candy Store (709 Lorimer St.). Details here:

And a demo tune of the new stuff I'm playing:

Taking tomorrow off but probably will be in on Saturday AM!

September 26, 2013 | Unregistered CommenterAndy Milk

Barbell: press
Bodyweight: back lever
Real sport: soccer

September 26, 2013 | Unregistered CommenterAlan O'D

Have to miss today so i'll snatch at OG tomorrow and I tested HBBS in office yesterday

45x5 95x5 135x4 185x3 225x2 255x1 270x1 275xF

Also tried out some heavy singles on bench and couldn't even hit 215, guess all those burpees, pushups, and dips didn't keep me on my bench game.

Finished up with 5x6 fat bar L-Sit chins.

Favorites: Snatch, Muscle-Up, Running

September 26, 2013 | Unregistered CommenterTodd

Todd and Julian up in a tree

Barbell exercise: my #1 goal is to snatch better. I love it and I loved that feeling I had one time when I did it correctly. I also won't be satisfied until weight starts increasing in this lift.

Bodyweight exercise: I'm currently interested in: backflips, backflips off rings, ring hspu's, and kipping muscle ups.

ms exercise: I used to love running. I am having a renewal of interest with the jump rope. I combined jumping rope/running around the block the other night. I know I looked ridiculous but it was really fun.

September 26, 2013 | Unregistered Commentercrystal

I would have captioned the pic "ALL YOU, BRO!!!"

September 26, 2013 | Unregistered CommenterTodd

c&j / pistols* / hiking (good one, KH)

*I like the weighted reverse lunges we've been doing, but techniclally those aren't BW. Pistols seemed to the be the closest.

September 26, 2013 | Unregistered CommenterKMo

Experiencing some serious muscle pain in my right trap. It's hard to take deep breaths at times. Lax ball, stretching, hot shower has not provided much relief. Has anyone tried acupuncture? All recommendations welcome...thanks friends!!

September 26, 2013 | Unregistered CommenterNan

Sorry by real sport I meant monostructural exercise

September 26, 2013 | Unregistered CommenterAlan O'D

Snatch didn't feel good. Missed 145 three times before I decided to just wimp out and power snatch it

Squat felt good even if 8 is a lot.
Happy ti have made 10lb jumps on this all cycle long, felt more and more balanced as I went.

No time for burpees, will have to get them in tonight.

September 26, 2013 | Unregistered CommenterFox

I'm an indecisive Libra:

Barbell: squats or cleans
Bodyweight: T2B or (diligently practicing b/c I barely have them) kipping PUs
Monostructural exercise: climbing all of the things

September 26, 2013 | Unregistered CommenterCourtney

6am with Jess

I hit #135 as a power snatch, and didn't try to go above that. Felt weak today and had a pain in my back.

HBBS felt solid, jumped #10 from last week to #205 and felt like I had room to grow.

Didn't get the time on my burpees :(


- barbell exercise is the snatch
- bodyweight exercise is the pistol squat
- other thing is the 1 mile run

I've been running sprints in the east river park near my office on my lunch break some days. Yesterday I discovered a public track there, so I ran some timed laps today: 1.5 mile warmup run, then laps at: 1:13, 1:13, 1:18, 1:24 with 1:00 rest in between. Kind of wussed out on the last lap, honestly. Anyway, I've got some numbers to beat tomorrow. Cashed out with 1.5 mile run back to the office.

September 26, 2013 | Unregistered CommenterAlex C

Barbell- deadlift
Body weight- handstands
Monostructural- biking

@Nan- funnily enough, I went for acupuncture today for the first time, for my foot/ knee thing. My calves are sore! Went to Brooklyn Open Acupuncture in Fort Greene on Whitney's recommendation. I have no idea if it helped, but we'll see. It certainly feels like it did!The whole experience was pleasant- the space and staff are lovely.

I've also been to Inka and Dr. Jason, who are both awesome.
Hope you figure it out.

September 26, 2013 | Unregistered CommenterCharlie

@nan: I would try ice and ibuprofen if it's that bad... if it doesn't lighten up after a couple of days go to a doctor!

September 26, 2013 | Unregistered CommenterAlex C

@Crystal. NAILED IT.

@Nan: What Charlie said! Acupuncture is a great addition to other recovery/restorative methods. Effects will be best felt when you can go consistently over a period of time (say once a week for several wks or months), which is why Brooklyn Open Acupuncture is so awesome -- sliding scale $15-45. Very affordable for quality treatment. Sometimes I leave with some muscle soreness (if they do trigger point with the needles), other times I just feel like I did some really good drugs.

Also, other people with more expertise could weigh in, but in my experience it's sometimes a good idea to chill out on the stretching when something is unusually sore. If anything is strained/sprained in there, then stretching may just exacerbate it. Stick with methods that bring bloodflow and mobility to the area, instead of things that place demand/stress on it. Again, just my opinion.

I also keep arnica gel and tiger balm on hand at home. Arnica supposedly helps small traumas heal faster -- I've seen bruises disappear much faster than usual when I use it, so that's enough for me to give it a go. Tiger balm just helps bring some relief to sensation.


drills @33#
53#, 63#, 63#, 73#, 83#, 88# (pressed out the right a bit, blame it on my long arm! and being slow to drop under), 88# (again, still kinda slow. just need to explode from hips and get under that damn thing.) pretty sure i wrote that exact same note last wk. work in progress.

45x8, 75x4, 95x3, 105x8
did one set and called it. felt funky sacroiliac pinching on the right side again, just like last week. it's an acute sort of pain that just feels like a red flag. merrrrr.

did a few sets of 5 pistols to get some more squat work in.

50 burpees in 4:14

September 26, 2013 | Unregistered CommenterWhit H

I can't Noah, I don't have any slots in my program to go to open gym unless I give up a class and that's not very likely.

Also looking back at my notes made me a little depressed there are lifts I was doing much heavier than I am doing right now.

My last exposure to high bar was 190 not 3x8 but still 15 pounds less? :-/

I seemed to have also been stuck at snatching around 100-105 for a year. Granted we have not done a lot of exposures in the year but still.

September 26, 2013 | Unregistered CommenterKeith W.

funny story! a friend donated to my fgb and used her hubs amazon account. he thought his account was hacked when he received the confirmation and texted her "what the hell, is this some kind of robin hood hacker who donates to legit charities??" amaze.

6am with lady fox and she told me i have the slowest muscle clean she has ever seen. its fun to laugh that early in the morning with someone and not "at." it was heavy!

air squats

September 26, 2013 | Unregistered CommenterJB

@ Whit and @ Charlie - Thanks for the feedback & the reco...I'm on the waiting list!!

Hoping for some relief soon! :-/. If not will get it checked out.

September 26, 2013 | Unregistered CommenterNan

Wow I totally missed this whole cycle. Sad. I have probably snatched a grand total of 4 times in my 4.5-year career at CFSBK.

Clean. Can't believe I am saying this but I am finally figuring out what I don't know and could see myself improving on this lift with practice. Whereas for years it has been just a complete hot mess of impossible.
Handstands. Have gotten more proficient at these and lurve them. still elusive, the freestanding handstand, but no longer terrifying.
trail running.

September 26, 2013 | Unregistered CommenterCharlotte

7 am with Jess. 'stuck' at 125 on hang power snatch, but I think I'm OK with that. Got some good tips from Jess I'll try to practice on my own.

Hbbs @ 195x8, then 200x8x2. Felt like I still have room to go up, although it seems like a long time to hold the bar.

I've been sick off and on for the last 3 weeks, happy just to be able to work out again. Skipped burpees so as to not stress myself too much. Also going to go easy on crush week (sad) so that I can make up some running... Probably giving up on my time goal for this half marathon in running in October, but it will be fun to do regardless.

Favorites : squat or snatch. Squat is like the one lift I feel pretty confident at, but catching a snatch feels good. Bw:? I guess handstands? Mono: trail running x 1000000

September 26, 2013 | Unregistered Commenterpckr

@mngmt - I purchased fish oil today but never actually took a bottle. I'll pick it up tomorrow.

Also, I'm sad that this cycle is almost over.

Came in really fired up today. Really blew it. But that's the thing. It's still fun! In a different, depressing kind of way..

It's been great working on Gymnastics and Olympic lifts in class, consistently. I never know how I'm going to do, and I'm often disappointed, but then there's the feeling when you get something right! Whether I have an epiphany or completely blow it, I can't wait for my next chance to try again.

My picks:
- Clean & Jerk (something very triumphant about this)
- Kipping pull ups and kipping muscle ups (until I wake up)
- Swimming (not for speed or endurance, just for being under water)

September 26, 2013 | Unregistered CommenterLauren

Snatches went ok. Hit 88#. Had been hoping to meet or beat my 4-week old 1rm of 90# but it was not to be tonight. I loved getting so much snatch practice this cycle.

Hbbs felt pretty good at 140# for 3 sets of 8. Burpees dragged, 4:15 I think.

Favorites: clean and jerk | air squats | rowing!

September 26, 2013 | Unregistered CommenterLaura Mc

Snatch: Worked up to 115. I've been stuck here for years.

HBBS: 245x8x3. Finally. Thanks to Eli for watching me.

After all those squats my legs were shot, so the burpees took FOREVAH: 4:43.

September 26, 2013 | Registered CommenterSamir Chopra


If it's in spasm continue to treat with heat and friction (LAX ball), also make sure you're standing with good posture during all this, not with your shoulders rolled forward. Then, see someone. An ART practitioner like Fidler in house or someone else as mentioned above.

Finally off this boat and onto a beach today. Did lots of swimming and ambled across a rocky coast line for about 45 minutes trying to spot crabs, spiders and iguanas. Only really saw one of each.

Back on the boat..

L-Sits (hands on the floor since there was nothing that would sub as a parallette)
:10 work :30 Rest x10 sets

60 Strict Handstand Push-Ups
10-7 and them mostly all 5s until the end with a couple triples and doubles.

Tried to do some squats with the 65lb dumbbells on my shoulders but it was awkward to hold and too light for any real stimulus.

Chinese Rows 65x10x4

Weighted Sit-Ups +25x15x3

Power Cleans (with Deadlifts as a close second)

I would say snatch, but she's too tempermental of a mistress for me to really love her. Good old power cleans are always fast, reliable and heavy.

I'm getting a lot better at freestanding static handstands.

Climbing is fun. I want to like anything else we do monostructural but I just don't.

The internet on the boat is so painfully slow. Each email takes like a minute to send and "a server error" keeps occurring so I have to reset it constantly. UGH. The blog takes a while too, especially to save. I just press save and then hope at some point it actually gets through all the internet tubes.

September 26, 2013 | Registered CommenterDavid Osorio

Also, some real bros in the gym today. lots of grunting with quarter curls with 20lb dumbbells and max effort machine "dips". I did everything facing away from a mirror.. couldn't say the same for everyone else..

September 26, 2013 | Registered CommenterDavid Osorio

Back to my cleans - I got up to 155 from the hang. 165 wouldn't go from the hang so I did a couple power cleans from the floor at 165. I know if my form were correct it shouldn't matter.

High bar back squats - 185x8x3 - should have gone up to 195.

50 burpees for time - 3:16 - did not stop but slowed down a bit around 35.

September 26, 2013 | Unregistered CommenterDMak

im going to do a handstand one day. i really am. i know it. maybe in october.

September 26, 2013 | Unregistered Commenterariel c

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