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Snatch | WOD 1.28.16

Power Snatch

Every Minute on the Minute for 15 Minutes:
1 Power Snatch

Start light and build over the 15 minutes to a max for the day. Press outs are no reps. Be sure to hit reps with good technique before adding weight. 

Post loads to comments.
Exposure 6 of 8. 

AMRAP 10 Minutes: 
20 Box Jumps 24/20"
20 Alternating Dumbbell Power Snatches

Post rounds and Rx to comments.

Greg C. cranking out the Sumo Deadlift High-Pulls at Fight Gone Bad

  • Iron Maidens! Have you started fundraising for the Iron Maidens Stay Strong Scholarship yet? Don't delay! Sign up through Crowdrise here, and ask all of your CFSBK lifting buddies to donate.
  • Do you store your lifting shoes in the closet at 597 or the loft at 608? If so, please make sure they're marked with your name. Unlabeled shoes will be removed on February 21st. Space is getting tight!

Behind the Desk: Greg C.

You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.

Last time, it was Chainsaw Charlie. And now (drum roll, please), introducing...

Name (and any nicknames): Gregory James Cohan, Greg, Gregor, Georgie, G.C.O.

Where were you born and where did you grow up: Born and raised in Farmingdale, NY, home of the Farmingdale Dalers. Don't know what a Daler is? Ya better ask somebody.

How long have you been CrossFitting, and how did you arrive at CFSBK? I've been at CFSBK for about a year-and-a-half, but I've been CrossFitting for about 2-plus years. I was at a different gym in the neighborhood, where my close friend was coaching, but they cut the CrossFit programing, so I popped into CFSBK and haven't looked back!

What are you up to when you're not at 597 Degraw Street? I'm an actor working in film, TV, commercials, voiceover, and theater, and I write and direct some of my own projects. Check me out here! I also work for an amazing start-up company called Seed&Spark, a crowdfunding and distribution platform for truly independent films.

First album that you loved: Stone Temple Pilots, Core.

"Ask me about that time I..." saved my face from being impaled by doing a burpee.

Favorite restaurant or bar in Brooklyn: There are too many to name, but my go-to is Speedy Romeo in Clinton Hill. I love pizza.

Favorite and least favorite lift: I miss Meathead Mondays: Bench and Deadlift. Thrusters are my least favorite, then maybe Squats if Thrusters don't count as a "lift."

Any Front Desk PSAs you'd like to share? If you're a longtime member, talk to new people!  And if you're new, talk to people to find out how long they've been coming! CFSBK is truly a community where all boats rise with the tide. There's nothing better than a good high-five after a workout. Pro Tip: For the perfect high five every time, just look at the elbow. Look. At. The Elbow.

ANTIFREEZE: The Gowanus Canal Conservancy Fundraiser

The Gowanus Canal Conservancy will be hosting their annual ANTIFREEZE fundraiser at 7pm on January 30 (this Saturday!) at Littlefield (right across the street), and CFSBK is one of the Silent Auction donors! The event will gather a wide range of attendees who care deeply about the health and resiliency of the Gowanus waterfront and the surrounding local urban environment. There will be delicious local food, plenty of beer, Silent Auction, and (of course) an excellent DJ. Tickets can be found here.

Yesterday's Whiteboard: Squat | Deadlifts, Ring Push-Ups
Rethinking the Calorie The Atlantic
6 Signs We're Not Alone in the Universe

Reader Comments (28)

GJC!!! So glad to be working with you and you also crack me up! Stellar dude!!

January 28, 2016 | Unregistered CommenterCam

The look to the elbow high-five trick greg mentioned works every time. I even taught it to my CF Kids and we did a series of running high fives to practice.

I registered for the Open and created the CrossFit South Brooklyn team! I'm still trying to figure out how we can do the AM versus PM dealio. I think you're not able to register for more than one team, for some reason I thought you could so that everyone could be part of team SBK but then also be on the AM or PM team. Maybe we just do two custom leaderboards. I dont know, just sign up and join the team, everyone!! we can change it later if needed

January 28, 2016 | Registered CommenterDavid Osorio

Registered for the open!

Is there a Google Doc of who registered and if they plan to fight for:

Team Amateur Moments or Team Prime Meats

*tossing the gauntlet

January 28, 2016 | Unregistered CommenterDavid Fung

6am w/ JB and some guy calling himself David.

EMOM: worked up to 135#, rather quickly and spent the last 7 minutes there. David mentioned I had more room to get lower, aka actually get into a quarter squat position.

Metcon: 4 rounds + 3 @ 55#. This is a fun one, always enjoy DB snatches. DB never felt too heavy - probably should have done 60#. Just had to handle the elevated heart rate from the box jumps. Probably paced out the middle rounds too much.

January 28, 2016 | Unregistered CommenterBK

I'm probably not going to get my act together in time to get this to Josh for the blog, so I'm posting here...

**Very important announcement involving KITTENS**
Sean and I have another foster kitten who is ready for adoption! Phoebe and her siblings will be at an adoption event on Saturday, details below. Come by and meet them if you are looking for your new forever friend(s). Phoeebs is a curious, playful sweet pea. She's not a lap cat (yet) - she's always on the move - but she is very affectionate and loves it when we play with her. Purrs on purrs on purrs. Bonus: she's ridiculously cute. She's a tortie/tabby mash-up. It shouldn't work but it so does.

January 30 @ 12:30 pm - 4:00 pm
Unleashed by Petco, 81 7th Ave

Also, if a kitten-kitten isn't right for you, this guy was rescued from our front yard and he's a total mush: https://www.petfinder.com/petdetail/34280692

January 28, 2016 | Unregistered CommenterKMo

Nice to see the Behind the Desk series back! Greg is awesome and went out of his way to help find my now found jump rope!

6am with Lil DO

EMOM: DO said everything was looking good and to add more weight so worked up to 135# rather quickly and did 5-6 reps there. Good to know I can get a decent amount of reps at that weight and a PR for the power snatch (if you don't consider my regular snatch a power snatch)

WOD - 3 rounds + 12 box jumps at 55#. Holy legs. Only positive was box jump fails = 0.

January 28, 2016 | Unregistered CommenterSteve

Gauntlet thrown, DFung! Team Prime Meats!!!

Also, yay Gregory! Super positive, kind dude & former Fight Gone Bad Champion!! If you guys are not friends with him on facebook, do it now! He will change your life with his inspirational quote posts.

January 28, 2016 | Unregistered CommenterAllie B


Worked up to 80kg on the power snatch, then failed 82 3 times. Should have been more conservative working up. I ended up doing 10 reps at 65+ before I got to the 80s

Metcon - 3 rounds + 20 BJ + 8 DB snatches @ 65# Struggled a bit with this one. Looking forward to a rest day tomorrow

January 28, 2016 | Unregistered CommenterDan L

A tiny little 8 AM (two of us) meant lots of great cues from Ro.

EMOM: Started at 73# and worked up to 103, which ties my PR for power snatch. Only this time, it felt solid. Part of me wishes I had gone heavier, but really was able to spend the time to dial in (1) hitting at the hips and (2) getting down/quicker turnover.

WOD: 4 rounds + 17 box jumps at 40#.

After (because I had time for all the fitness):
Deadlift: 300x5. PR for 5.
Pause Bench: 90x3x2, 90x5.
Strict pull ups: 4 in a row. Heck yes.

Team Veggie for all those who do not care about time of day attendance but enjoy a good meal at the Pickle Shack. All are welcome :)

January 28, 2016 | Unregistered CommenterKayleigh R

Shoulder, Snatch, Clean Mob Day!

4' on the Time Machine (Assault Bike)
Crossover Syms
30mins of warm up
Russian KB Swings

Power Snatch
pvc, 33# bar, 45# bar x10, 65x5x5
Felt awesome to finally have weight on the bar

Clean Mobility
Shoulder wasn't having it! Can't seem to stay in a front rack position without eyes bleeding

5 rounds
10 Box Jumps 30"
30 DUs

January 28, 2016 | Unregistered CommenterChris "Rx Next Time" Yun

I first met Greg when I accidentally put my cellphone into his coat pocket during 8:30 class. He had already left but came all the way back to the gym to return it. That's why you don't sneak off to check your phone during class, but it's also how you meet Greg, who is awesome.

@KMo: I'll do a kitten announcement tomorrow!

January 28, 2016 | Unregistered CommenterJosh S.

Greg is awesome! Yay Greg!! YES! The elbow! It works!!

I just signed up for the Brooklyn Half, against all logic. Who's with me?!

January 28, 2016 | Unregistered CommenterCharlie

@Charlie - I am signed up too!!

January 28, 2016 | Unregistered CommenterAndré

@kayleigh. Yessss team veggie. #poweredbypulses hahah

January 28, 2016 | Unregistered CommenterJenny m

Greg is super humble and always warm. And, it was fun being around the day he found out he could do muscle-ups!

Charlie: I signed up - it was fun last year! I love that you are taking it on - brawns and endurance!!

January 28, 2016 | Unregistered CommenterAsha

Gregory, representing the championship-winning Team Big Thighs! YES!

January 28, 2016 | Unregistered Commenterariel c

Werkin the night shift so dropped in at Noon with Nick

Power Snatch
53 x 3
63 x 3
73 x 4 - hit a wall here, couldn't get dialed in I think due to balance being off, plus arms not stable
78 x 3 - not my finest hour but stuck it
83 Fail x 2

WOD: 4 Rounds + 11 Jumps
20" box
20# DB, too light

Cashout: 3min cool down row

January 28, 2016 | Unregistered Commenterkristin caps

Yoga with Jackie this morning followed by 10am class. Great start to the day.

Power Snatch OTM for 15 mins
Warmed up with 25kg, then a few at 35kg
35, 39, 40, 41xfff, 35, 39x1f1, 40x3, 41x2

Power position is a challenge for me. I am reluctant to bend my knees past an 8th of a squat (unless I'm going all the way down). All failures were bc I didn't get low enough, the bar was plenty high

Arturo talked to me about the stability of a deeper "quarter squat" -- butt back, head through. Picturing this, I hit the last 5 at approx. 90# solidly.
I liked the chance to focus on 1 at a time today and not have to cycle reps today.

10 min AMRAP - 4 rounds plus 20 jumps and 1 snatch
20 box jumps 20"
20 DB snatches 35#

The DB weight felt fine. Thanks to Nick for swapping out my 30# DB and for keeping me moving.

January 28, 2016 | Unregistered CommenterLauren

7am with JB

EMOM: Worked up to 115# with a sliiiiight press out. Couple fails at 110# but hit it twice clean before moving up on that last rep. Breaking past 100# on a snatch was a mental hurdle I finally broke through this morning. Stoked. JB pointed out I was letting the bar get too far in front on my fails and that cue fixed it.

WOD @ 45#: 3 rounds + 10. My legs are kinda fried. Should have been able to do this at 50#.

January 28, 2016 | Unregistered CommenterBrendan B

Yeah, Greg! I worked out with Greg at the previous gym and was happy to see a familiar face my first day at SBK!

@Kayleigh Regents week luxuries!!! I've been hitting the 4:30 this week!

Snatch EMOM:
53, 58, 63, 68x2, 73x3, 78x2, 83x4 (3# PC PR), 88F bar was high enough, but I didn't squat.

Def have some kinks to work out. I was moving the bar around my knees instead of moving my knees out of the way and was also jumping really wide instead of into a squat. Bar path improved once Whit had me practice a bit. So hard to drop into that 1/4 squat so need to work on that more! BUT I will say I felt really strong and the weight was not an issue for any of the reps.

WOD: 3+12 with 40# DBs

40# was perfect. Wasn't able to move super fast, but had decent/good form throughout. Really had to stay focused and brace myself for each rep. BJs super slow from second round onward- lower back and quads were on fire. I loved hearing from Peter that he chose a heavier DB for the WOD when he saw me grab the 40# DB :)

January 28, 2016 | Unregistered CommenterKLove

PSnatch: 52, 62X2, 67X3, many attempts at 72. Bar's high enough. Great advice from Whit during AR about how to get under when it feels really heavy.

Go you gals with the 40# DB. Should've pushed myself and grabbed 30#...

4 rounds + 12BJ @25#

January 28, 2016 | Unregistered CommenterAllie B

Hang Clean 70%x2x4

Clean Pulls 100%x3x5

Push Press 85%x4x5

January 28, 2016 | Unregistered CommenterJakeL

6:30 class with the whit!

Power snatches were feeling on point tonight. Really worked on not stripper poling on the way up
Started at 95# with Pierre and moved up in 10# increments

95, 105, 115, 125, 135, 145, 155, 165, 175, 185x4, 195

These all felt pretty good, ass came up on one at 185# but the rest felt good

WOD completed 3 rounds + 13 snatches at 60#


January 28, 2016 | Unregistered CommenterBen Lock

Got a lotta lit with Justin Bieber tonight

Power Clean
75% 4x3

3 Rounds:
Chinese Row @ 45kg x10
10 toes to bar (coach knows his gymnasty)
10e lateral WB throws

Lots of dancing/debauchery/preworkout sillyness.....I can't handle this stuff....at all

January 28, 2016 | Unregistered CommenterGD

Power snatch...worked up to a medium-ish weight of 80lbs. The best part though, was that for the first time in like...forever, I had no pain in my left shoulder. I'm over the moon about that and hope that continues to be the case.

For the WOD, I used the 35lb DB and I got 3 rounds and 13 reps. I switched to step up about mid-way through because the box jumps were starting to kill my knees. I most likely just need to work on properly landing on the box. All in all, today was a good training day.

January 28, 2016 | Registered CommenterLatasha Burnett


Power Snatch, worked up to 135 which was a PR for me. Feeling more comfortable snatching most of the time now. Love the EMOMs.

Used 40 lb dbs and 24" box. Did 3+12. Was suprised how quick my legs went in the box jumps. Everything else was solid.

January 28, 2016 | Unregistered CommenterTyler

Bench press

45 x 5, 75 x 4, 95 x 3, 115 x 2 x 6

Strict pull-ups

5:30 with Whitney

Power snatch
73 x 2, 78, 83 x 2, 88 x 2, 93 x 3, 98 x 3, 100M, 100M

98# was and remains my PR. Need to get back to practicing snatch stuff more cause it wasn't really very smooth today.

WOD - 3 rounds plus 25 with 40#. Bounded the first round and a half and then realized I couldn't breathe so started stepping down.

Wasn't feeling it today. Lower back is lit up from yesterday's WOD and heavy squats.

January 28, 2016 | Unregistered CommenterCharlie

Todayyyyyyyyyy got away from me. Here's what I made time for:

-lunges, general movement and hip mobility

3 rounds:
20 KBS 16kg
60 DU

with some ant shoulder/pec smash and adductor mobz in between rounds.

Heading to the beach until Tuesday. Looking forward to sunshine and hopefully some fun waves. will be looking to hit it hard again when I return!

January 28, 2016 | Unregistered CommenterWhit H

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