Snatch Complex
Performance
Every 90 seconds x 10:
Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Snatch
Fitness
Every 90 seconds x 10:
Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Power Snatch + Overhead Squat
For both versions of the complex, start light and work up to a medium-heavy load for the day. The goal is no misses and fast reps.
Post loads to comments.
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For Time:
500m Row
30 Wall Ball 20/10, 14/9
400m Run
30 Burpees
500m Row
Post time and Rx to comments.
Meg L. just published a new young-adult novel, Museum of Heartbreak! Here’s a photo of her at the launch event at McNally Jackson, and if you look closely, you’ll see that this copy is inscribed to CFSBKer Mary S. (who tipped us off to Meg’s big news). To find out more about Meg and her writing, check out her author page. Congrats, Meg!
- Don’t forget! Jaclyn K. is offering a free yoga class today at 9am in the Annex.
- Dr. Fidler has some new contact info up on his info page. Go here to check it out and learn more about his services!
A Poem by Dr. Mike
Today is turning out to be Literature Day on the CFSBK blog, but we don’t mind. Dr. Mike Cutaia has written for us before, and we’re pleased to present this poem about his wife, Dr. Judy. Enjoy!
“The Reluctant Athlete” 6/10/2016
She doesn’t extoll the virtues of
our gym work,
wringing grimaces
of boredom and pain
from family members,
like I do.
She doesn’t write down her results
or do bar math.
She doesn’t remember what squat weight
she did last week,
or waste time
with the fine points of deadlifting.
She doesn’t record PR’s.
She doesn’t watch the action
in the gym like I do,
screaming silently “yes!”
when I see a good one.
She doesn’t check out
the Instagram pics.
But, I know she is a Crossfitter
because when we miss a session,
she says, “I don’t feel right today. I need to move
and do some work.”
Ah… the sound of music in my ears!
Tweet The Deets
We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.
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Yesterday’s Whiteboard: Front Squat | NFT Work
Closest Thing to a Wonder Drug? Try Exercise New York Times
6am travel workout at Crossfit Perpetua in South London
Warmup —
8 Minutes
10 Prone Lying Shoulder Passes
10 Tuck ups / V-Ups
10 Goodmornings
5-10 Ring Rows / Pull Ups
10 Goblet / Overhead Squats
5-10 Push Ups / Dips
Strength —
5 rounds total of:
Tempo Front Squats, 3sec down x 4
rest 60s, then
Weighted Reverse Extensions x 5
rest 60s
I did the front squats at 100kg, wanted to go higher but my lower back was toasted after flying all day yesterday.
Metcon —
21-15-9 (10 min Cap)
Thrusters (50kg/35)
9-15-21
CTB Pull Ups
6:50 Rx. This was like a weird version of Fran, and I think it was actually easier but I can't understand why. Thrusters all unbroken, then 9, 10/5, 7/7/7 butterflys on the C2B.
Always a fun workout with this crew, lots of ex-pats from the U.S. living in London and everyone is very friendly. They also have excellent banter with lots of British swears and slang.
Well done Dr. Mike!
7am with Lady J's
Snatch complex worked up to 135# and stayed there for final 4 reps. Everything felt really good considering last week I stayed at 95# for all sets.
WOD 8:29
Extra hour of sleep. Fun burner
Ahhhh yay Meg!!!
Snatch complex working up to 98# for the last 3. Pulls definitely helped with keeping the bar close. Also had the pleasure of sharing a bar with Val.
WOD in 9:51 Rx. All the cardio. Wall balls unbroken.
GHD and some HSPU work afterwards.
7am with Jess & JB and some ruffian named James
Hang Snatch – up to 115#
First day back after a week off due to an unfortunate cooking accident (cut away from your hands, people). Everything felt good. That pull gave this work some extra mustard.
Metcon Rx – 10:47
Burpees still my kryptonite.
I ran a bunch in my time off and realized how poor my cardio conditioning has gotten since I stopped running regularly (~20 miles/week 2 years ago to whatever we do in class these days). Going to try to throw 5k in a week in. If anyone is ever up for an LSD on a weekend, I'd be game.
6sm w/ J.B.J.
Snatch: worked up to 60kg and hit this 5x. Partnered with Matty, we both focused on bar path on the snatch pull. And a couple of good pointers from Ro that made a huge difference.
Metcon: 9:18 Rx. Everything unbroken, including the run and rows believe it or not.
Had to run into court early this a.m., so missed my usual 7 a.m. class, but just wanted to pipe up and say it's really cool there are so many creative/talented/awesome-in-many-different-ways types at our gym. Congrats to Meg, well done Dr. Mike, thanks to Jennifer & Allie B. for the nice comments yesterday (and that tiki drink recipe, Allie, which, uh, YEAH).
Brendan: I've been trying to do the Prospect Park loop every Friday morning, which is a bit longer than 5k (and door-to-door from my apartment is 4.2 miles). Would love to try and work through my injuries to get some slower, longer distances under my belt.
@Kirby
Noah wrote a good article on lifters and shoes in general back in the days.
http://crossfitsouthbrooklyn.com/workout-of-the-day/2011/12/30/back-squat.html
I love my Nike Romaleos. Feels like someone cemented my foot to the ground.
Brendan/CC all runners: This is a good Fall half to get on the calendar now https://nycruns.com/races/?race=verrazano-festival-half-2016. Flat path along the water in Bay Ridge with great pr potential. I really like NYCRuns as lower key alternative to NYRR.
Ah, summer vacation. More time to sleep and slam bars + coffee.
New Cal Strength Cycle: Week 1 Day 1
Power snatch + 2 hang snatch
70% x 5
Clean + 2 Jerks
70% x 5
BSQT @ 80% x 3 x 6
Romanian DL @ 85% Snatch 5×5
2 Rounds
10 GHD back extensions
6e barbell step ups #83
Wow Meg! Congratulations! I didn't know that you are writer. So humble, you! Sounds like a clever book for young people and I love the cover art! I wonder if you managed to work any laser cats into the plot…. 😀
8 am class, overslept :p then 9 am yoga!
Was hoping snatch complex at 73# would go well after lots of practice at 68 last week. No cigar: got to finish the pull and drop under! Same feedback as last week. Dropping into oly class next week. Humph. Excited to try a drill from the toes fox recommended for dropping under.
WOD: 11 something. Wasn't feeling competitive with myself this morning!
An amazing yoga class with Jaclyn!!! It felt so good to dynamically stretch like that- def don't do it enough!! Such a good class!
Cash out: a master's defense that went really well. : D
I might even dip into AR tonight for more stretching!!
Good job authors!! Excercise must be good for the brain!
Megaliscious!
Kirby – best advice…read Noah's article and try some on at the gym.
Early afternoon session with the wife:
Power Snatch
HS, then 80/85/90/95% for singles. Worked up to 75kg and missed 80 twice. Frustrating since I made 84 last week 🙁
High Hang Clean + Power Jerk
HS, then 80/85/90/95% for singles. Worked up to 105kg which ties a PR.
Clean Pulls (based off 120kg)
105/110/115/90% for doubles. These felt heavy but solid. 115% was crazy…I would love to clean 300+ lbs some day! 90% is now a routine clean which feels great. One more heavy week before the meet.
8:30 with DO
Worked up to 78 on the perf. snatch complex. That first pull was pretty wimpy- something to work on.
WOD RX in 10:12.
Sweaty!
Congratulations, Meg! And, Dr Mike, I love your poem 🙂
Recent workouts in reverse chronological order:
Snatch complex on the 90 second mark (I love these things)
63, 68, 73, 78, 83, 88, 93, 93, 98, 98
Both 98's felt great but I bailed them in the bottom (first one forward, second one backwards). Eh, they still felt like good lifts. Probably a PR from the hang.
Getting the pull right really helped the hang snatch. I tend to lose the upward trajectory of the bar when I try to put a lot of strength behind my pull. Noah suggested that the "hips hand the bar off to the shoulders" which resonated right away.
Workout in 10:18
Gymnastic stuff earlier today:
– Chin-ups 4 sets of 3 with 2.5#, 5, 7.5, 10, 10 (missed the last one on last two sets)
– HSPU negatives 4 sets of 4 with :06-:08 descent
– L-sits reverse Tabata 5 rounds with both legs straight
Yesterday:
Tempo Pause FSQ 3-2-X-1
107 x 4 x 3
2.5 Rounds:
50' (each) single arm farmers carry 24kg
8 (each) side step ups @24" (bottom leg straight made a huge difference)
5 floor levers :05 descent with on leg tucked