3 x 5 Linear Progression
Add 5-10 lbs to last week.
3 x 4
Heavier than last week.
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Exposure 6 of 8
10 Power Snatches 135/95
10 Power Snatches
Use the same weight for all three movements. Use the Power Snatch and Thruster as a guide when scaling. It should be on the heavy side for those movements and light for the Deadlifts.
Post time and Rx to comments.
- There's still time to sign up for Coach Nick's marathon row this Sunday! Proceeds benefit Row New York, and you can donate here even if you can't make it to the row.
- Also tomorrow: we'll be showing the final day of the CrossFit Games on our big screen at 597. After Anti-Gravity, around 3:00pm, we'll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.
Farewell, Peter H. and Family!
Longtime CFSBKer and 4:30pm-class mainstay Peter H. is retiring and, sadly, leaving Brooklyn. He wrote a really nice letter to Captain Osorio, and we're happy to post it here!
Dear Crossfit Family,
In February of 2009 Chris Jesinky and I had been running around Prospect Park a couple times a week for years. We hated it. Every time we’d start I’d say, “Slow down, there’s no bears chasing us” and we’d creak and trudge along. Then one day Chris says his buddy, a Fire Dept. Captain, told him about this new thing all the firemen were doing and that he wanted to try it: Crossfit. “Do we still have to run around the park?” I asked. When the answer came back no, I was in.
We showed up at the Lyceum for the first Foundations class and there was Charlotte K., 5 months pregnant with Linus; a whippet Dan L. who wanted to “improve his core so he could do triathalons”; Tal Giat; a bunch of kinda doughy, late 20s bros; and me and Chris. Chris and I both said, “Staving off Death,” when asked why we were there.
David “Cult Leader, David Osorio” Osorio blew my mind. He was ½ my age and 3x my maturity. I was going to do what he said… unless it was too hard and needed scaling. He was the only coach in those days and we paid $20 dollar bills into a blue pencil case sitting on the table at the top of the stairs. What we have now is much better.
In the last 7½ years I have done much more than stave off Death. I became strong enough to win the affections of a beautiful woman and get her to propose to me. We have two smart, strong, good-looking boys. And I have enjoyed the friendship of every single person with whom I have WoDded in all that time. Even if we only worked out together ONE DAY, I felt a close bond of kinship and family that David, and all the coaches he was smart enough to hire and train, worked so hard to instill in every class. CFSBK is a truly magical place where the fire-eaters and the schlubs all struggle together to find their better selves. I will miss you all terribly.
As I may have mentioned once or twice, I retired from teaching this year and Ann, the boys, and I are moving back to Wisconsin in a few weeks. I have one WoD left, Sunday at 9:00, then I’m off to Crossfit Hoppmann on Lakeland Ave. in Madison. I’ll have an entire set-up in my garage if you find yourself in Madison and need a workout.
With Big Love,