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Snatch Complex

Fitness: Hang Snatch Pull + Hang Power Snatch

Performance: Snatch Deadlift (with a pause at the knee) + Touch and Go Squat Snatch

Take 15 minutes to work up to a moderately heavy load on today's complexes. See if you can meet last week's numbers or surpass them with good form.

High Bar Back Squat

Fitness: 3x8 Across
Add 2.5-5lbs from exposure 2

Performance Heavy 5
Try to beat last week's heavy 8 by 5-10lbs.

Post loads to comments.
Snatch/HBBSQ e3/6

Choose one to perform:
1 Mile run
2K Row
8 Minutes of Kipping Pull-Up Practice

The buy in for kipping pull-up practice is 5 strict pull-ups for the guys and 3 strict pull-ups for the ladies.

Zach H at the 3rd Subway Series event

  • Dont forget that the gym will be closed on Friday night and all day Saturday and Sunday, including Sunday night Open Gym. Please check out the alternative events we're hosting, Track workout on Saturday and Flag Football and picnic on Sunday
  • For those who already came on Thursday and will also attend Friday's group classes, we will have a special floater WOD on tap for you so come on down.

Lost and Found Pictures

Looking for your stuff? See if it's turned up in our lost and found.
Water Bottles
Shoes and Shirts
Some random stuff

Thank you!

This is a repost from September of last years Athelte of the Month which was the entire community. While we have a new September AOM going live soon, we thought this sentiment still seemed appropriate!

September brings out the best AOM yet, our entire community! We coaches would like to honor you all, and this is the forum to do it in. You come to  Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people...You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.

Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.

Last Words
The 5 Elements of Effective Thinking
The Open Is Upon Us CrossFit
Reebok CrossFit Anthem

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    Football is really 1 of the most significant sports in America. It has a key following.

Reader Comments (26)

I heart you CFSBK!

September 5, 2013 | Unregistered CommenterLindstar

6am with Jess and D.O. Worked up to 135# on the performance complex. Lots of muscle soreness in my shoulders today. Snatch felt slow and unbalanced. Hit 255x5 on the high bar back squats. The warm up set at 235 felt easy. The reps at 255 were much more grindy. Selected the mile run as the cash out option. Really pushed the pace, but the clock I was using was reset. Pretty sure I was sub-6:30.

September 5, 2013 | Unregistered CommenterPeter

Inconsistent 7am with Jess and David... Snatch complex 2x95, 115, then failed at 115, back down to 2x95 which flew overhead, 2x105... Anyway I love the feeling of catching this overhead. Have hit 125 before and would like to hit 135 but I should work on consistency instead. Random overshare: I've been avoiding deadlifts since hurting my back a while ago and just holding the weight in my hands pre-snatch feels heavy now. Doom.

Fitness hbbs with Brad @ 185, up 10# from last week and still feels like I have plenty of room to go up. Sets 2 and 3 felt great but didn't set up quite right for the first set and now my lower back is aching. @pigeon and I will have to tie each others' shoelaces or something. Anyway hopefully will feel better tomorrow so I can try this floater WOD. Running a 5k in Philly this weekend and bummed i won't be able to make Saturday's workout at the track...

September 5, 2013 | Unregistered Commenterpckr

6am with Jess and David. Snatches felt good, although I again failed at my attempt at 83#. Next week I think I'll stick at 78# and work on keeping the bar tighter to my body. HBBS at 125x3x8. Chose the pull-up practice for my cashout. Used the red band for three sets (last set was ugly) and the blue band for the final two sets. Need to get back on the bandwagon of practicing these!

September 5, 2013 | Unregistered CommenterRebecca C

Off topic, but I feel like the "these squats made me outgrow my jeans" convo has come up from time to time, so I thought I'd share this link I saw today: http://www.motherfitness.com/the-fittest-booties-dish-out-fave-jeans-picks/ (Sorry, gentleman, it only lists women's cuts. I have no idea where you should buy your big boy pants.)

September 5, 2013 | Unregistered CommenterJJ


Happy to be back and ready to hit class tonight after essentially a week of rest days (with a few hours of surfing and one 2-ish mile run in there). Motivated to get back on consistent training, yoga, and A/R plus 80/20 paleo style with the short-term goal in sight of... Fight Gone Bad!

Also... shout out that YOGA FOR ATHLETES is back on starting tomorrow morning (Friday) at 9:15AM! Open to everyone! Page with all the info is here: http://www.crossfitsouthbrooklyn.com/yoga-for-athletes-with-whitney/?SSScrollPosition=225

September 5, 2013 | Unregistered CommenterWhit H

7 AM snatches went better than last week -- I took the weight back a little, so no failing this time. Best was 78 for 2 sets of the complex.

HBBSQ was a disaster. I got through only 1 set and hurt my back again on the last rep. It was starting to feel a little uncomfortable in the "this is going nowhere good" way on rep 6 and 7, and I stupidly confused that with "this is regular discomfort that I can push through." Damn it. Am taking the day off work to chillax with my lacrosse ball and hot compresses.

September 5, 2013 | Unregistered CommenterStella

Noon class
Performance Snatch - worked up to 125 for a few reps. Mostly power snatch ridden down to OHS. The bottom still feels rough.

Fitness Squat - 185x8x3. Feeling a bit more balanced.

September 5, 2013 | Unregistered CommenterFox

I'm going to pull a coach aside today to talk about it, but I thought it worth asking about here, too:

It seems a lot of us (me included) are having low back problems with high bar squats. It's really weird having low back pain from CF -- until now, I've haven't had real back pain since I've started CF almost a year ago. It's unsettling.

Coaches, experienced HBBSers, everyone else: What am I most likely doing wrong? Not enough hip flexibility? Bad position? I know each case is probably different, but since the pain seems so common...is there a common mistake we are all likely making?

September 5, 2013 | Unregistered CommenterKim R.

Anyone have any experience with boxes in Philadelphia? Preferably near Downtown but anywhere within mass transit would be good. I was leaning towards Fearless Athletics from their website and reviews but would love to hear some SBKers with first hand experience. Thanks.

September 5, 2013 | Unregistered CommenterLuke J

Impossible to diagnose without the context of individual athletes taking into account technique, existing mobility limitations and any prior history of orthopedic issues. Speaking specifically about the high bar back squat, the two things you need to focus on are not overextending. Meaning keeping a strong arch in your back, but if you're hypermobile not so much that there is localized compression and discomfort around mid back. Besides that, hip flexor tightness can lead to some lower back discomfort. A tight psoas can create a little tension around the lumbars.

So- make sure you're going through your bracing sequence and that your abs are engaged, and consider doing a little couch stretch beforehand. There isn't anything inherently dangerous in the lift, most squatters around the world perform the high bar variant. If you've got an issue, tell one of the coaches about it in house and we can have a more specific conversation about what you're experiencing and help you develop a strategy to avoid any discomfort or pain.

Snatches Today
Hit 175 on the performance complex. Mucho happy about this. That's an all time PR, even with the touch and go. 185 here I come!

September 5, 2013 | Registered CommenterDavid Osorio

Way to go DO!

September 5, 2013 | Unregistered CommenterGracie

The Foxes makes some f-ed up noises.

September 5, 2013 | Unregistered CommenterChris A.

8am with the Foxes

Snatches- For some reason, I could not wrap my head around the first part of the complex and I was still thinking about that and lo and behold I actually finally did something that mostly resembled a snatch! I actually managed to use my hips for the first time in this lift, so the weight was not a problem.

Of course, I have new things to worry about like not getting under the bar fast enough, and not squatting low enough...and my feet, which just really seem to want to mirror my hands, but, overall, I am really happy with how these went today and actually added weight...63# is where I finished. Slowly, slowly catchy monkey.

110 x 8 x 3- the last three felt heavy!

2K row in 8.23.7

September 5, 2013 | Unregistered CommenterCharlie

DO -- thanks for that (and for the exercises you made me do after class). I am feeling considerably better thanks to all the lax ball love.

I had no issues with 3 sets at 140 last week, and I think today 142.5 was too much too soon only because I tweaked the same area earlier this week. But I think couch stretch prior is an excellent idea for future attempts.

September 5, 2013 | Unregistered CommenterStella

@Luke I had a good time at CrossFit Center City last fall. It's at 13th & Chestnut.

@JJ love the link! Banana Republic used to have -- I kid you not -- "urban fit" jeans which fit me great.

September 5, 2013 | Unregistered CommenterCharlotte

Got 155 and missed 169 twice on the complex.

HBBS - 270x5 Felt pretty good

September 5, 2013 | Unregistered CommenterDan L

Charlotte thanks for the advice. I saw that they were also in the vicinity of my hotel but they received mixed reviews mostly because their space is in the basement. Other than that people seemed to like them. Glad to hear you ha fun. I'll try to check them out.

September 5, 2013 | Unregistered CommenterLuke J

4:30 with Josh
#53, #63, #83, #88...
I can't believe I'm going to say this...but I actually hit better snatches with the high pull instead of the hang pull. And to think I hated those things...

Didn't feel like I hit a "good one" this week. Gotta get under it and execute it quicker.

Accessory snatch work with bent over rows #73

September 5, 2013 | Unregistered CommenterGracie

Worked up to a 110 snatch but should have stayed at 105. 10 pound jump over 5 at the end was not the best form. That said the second to last at 110 my partner in crime Austin said it was my fastest most explosive.

I think I need to practice getting lower as I still seem to catch it 1/4 to almost standing still.
Might work on this after class.

The hbbs with Brian and Ian I worked up to 170. 3x8 was not easy and my legs felt all the work from three days in a row of crossfit but no fails or bails. I also feel I can more up more. My abs feel sore andvmy spine has a mat burn from the hollow rocks.

Are all these inspiration videos to get us psyched for FGB? I ask because I'm psyched. When do we find out who's on our team?

September 5, 2013 | Unregistered CommenterKeith W

4:30 with josh
I went in for some reason thinking these were power cleans so I'm warming up with 53 then 58 and made 63 but felt horrible and missed a couple and I'm getting really pissed that I can't get up to 83 like "last week "so I move on to back squats and when josh ask me what I'm squatting I say we'll I think 80 and Leslie pulls me aside and said nooo you did 90 and I'm like are you sure I thought I wrote 80 and so I went with her to squat 95 and so glad I did and she was there to remind me because I was looking at Sundays work out with power cleans and front squat so anyway I went up from last week and I'm very proud! Thanks Leslie !!! What would I do without you!!!

September 5, 2013 | Unregistered CommenterNancy

5:30 with Fox and Josh, last class before the T&C Crossfit Road Trip.

Excellent day for snatching, no misses! Backed off at the end to keep it that way.
95x1 105x1 115x1 125x1 135x1 145x1 150x1 115x1,1

45x5 135x5 185x5 225x5

Feels good to be working my way up through the high bar squats, started significantly lower than low bar and am trying to really nail down the different movement.

Rowed the 2k in 7:55 for a cash out. My power output drops precipitously after a fairly hard 500 effort. Started off with a power 10 at around 1:40 splits, then at 500 the power 10 had me hovering around 1:52, after that it was all I could muster to stay near 2:00. Need to work on the rowing again!

September 5, 2013 | Unregistered CommenterTodd

In the spirit of accountability, I’m going to post… I've been SO TIRED since we started the new programming. Today was no exception.

Snatch – worked up to 78#, which matches last week’s weight but didn't feel as good

HBBS – 105x8x5; need to work on my bracing technique (Thanks, Josh)

5x2 strict chin-ups (with a few pull-ups mixed in)

September 5, 2013 | Unregistered CommenterKMo

Ugh, banana, no. You're doing it wrong.

September 5, 2013 | Unregistered CommenterJJ

No longer teaching classes on thurs night so I got to take the 7:30pm group class.

Performance Snatch complex:
-worked up to 88 and then failed at 93.
-I'm having a really hard time receiving the bar down low when the waits get heavier. Need to remember to practice the squat snatch in warmups.

(45x5, 95x5, 135x3)
165x5, 175x5, 185x5
-need to work on shoving my knees about harder and keeping my hands relaxed.

Cashed out with some butterfly pull-up practice.

September 6, 2013 | Unregistered Commenterlady fox

Warmed up with some kick ups, planks, and false grip ring pullups.

Did the Performance Snatch complex. I think I might have had a 1 hour inner ear infection because my balance was all over the place. A bunch of fails mixed in with hits at 115 through 145. Last few felt ok so I called it. Ugh.

HBBS 245x5, 255x5. Felt great.

Then did Helen in 10:05, not a PR. Legs felt pretty dead. Kamau looked up at one point from watching cartoons on the couch and asked "Why are you running so slow." I did not have a good answer.

September 6, 2013 | Unregistered CommenterNoah

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