Snatch Complex
Every 2 Minutes x 8 Reps:
Snatch High Pull + Snatch
The pull from the floor on the Snatch High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Replicate that same pull on the full Snatch. Aim to make a rep or two at/above 85-90%.
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Exposure 7 of 8
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For Time:
15-12-9
Calories Rowed
Burpees
Short one today, but that doesn’t mean easy. Go hard, no pacing. Make this one hurt a bit.
Post time and Rx to comments.
TBT: This week(ish) 5 years ago, Barbara K. scaled a wall consisting of some mats plus Coaches Noah and McDowell. Want to help us celebrate 10 years of making you do silly stuff in the name of fitness? Read on!
CFSBK’S 10TH ANNIVERSARY PARTY
2017 marks CFSBK’s 10th anniversary. Woohoo! This shindig goes down the evening of Saturday, September 30th (exact time TBD). The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!
News and Notes
- Due to plumbing issues there is no water at 608. Showers and bathrooms are out of service at 608 ONLY until further notice.
- CFSBK is in the process of updating our member waivers and integrating them with Zen Planner! Active members will soon (tomorrow) have an alert added to their account saying that they have an “Unsigned Document.” While it won’t prevent you from checking into class, the alert won’t go away until you complete the waiver. To speed the process, we’re asking members to sign into their Zen Planner accounts from home to complete the waiver. If you’re having a hard time signing in, get in touch with the front desk and/or plan on arriving early/staying late to complete it in house. Thanks so much, gang!
- Tonight’s 7:30pm Active Recovery class is cancelled.
- Today’s 4:30pm CrossFit Teens class is cancelled. All Tuesday and Thursday CrossFit Teens classes will be cancelled for the next two weeks. Class will resume on Tuesday, August 29th!
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Yesterday’s Results Board: Back Squat / Front Squat | Run, Single-Unders, Handstand Hold
Why We Fell for Clean Eating The Guardian
What Happens If We Throw an Elephant from a Skyscraper? Kurzgesagt
Back Squat / Front Squat
Tempo Back Squat (31X1):
2 x 4
Tempo Front Squat (31X1):
1 x 4
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
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5 Rounds or 30 Minutes:
550m Jog
100 Single-Unders
30-Second Handstand Hold
The entire workout should be done at a conversational pace, around 70% effort. The jog is a lap around the block. Practice a consistent rhythm and bounce on the jump rope. The Handstand Holds can be performed against the wall from a Wall Walk or a kick up. If you’re comfortable holding from a kick up then practice pulling your heels away from the wall one at a time and try to hold with no support.
Post work to comments.
Photo by Robert C.
Better Know a Member: Charles Smith
With summer still going strong, we’re excited for the return of a blog favorite, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and, in a similar vein, we’ll continue to profile members from across the CFSBK community. To kick off this round, we interviewed Charles S. We hope you enjoy learning more about this father of 2 who brings laptop thieves to justice in his spare time!
Name (and any nicknames):
Charles Smith. Too unique for any nicknames.
Where were you born, and where did you grow up?
I was born in Chattanooga, TN and grew up in Doylestown, PA.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I’ve been CrossFitting for 18 months. I lifted weights and played basketball and was looking for a way to get better at both and somehow stumbled upon CFSBK. I took my Free Intro Class on Super Bowl Sunday 2016 (does anyone know if the couple who did that class as a date are still together?) and was immediately hooked. I used to be a much heavier person (240 lbs or so) and have made staying fit a priority in my life for over 20 years now. CrossFit is easily my favorite way of doing so.
Program your nightmare workout:
Any length of time on an Assault Bike.
Program your dream workout:
AMRAP 10 Minutes:
10 Power Snatches
10 Burpees-over-the-Bar
10 Wall Balls
Ask me about that time I…
Ran down a laptop thief in the street. (He’s now a public company CFO. Not kidding.)
What are you recommending right now?
Cook Smashburgers, see The Big Sick, listen to Maggie Rogers and Jason Isbell, and drink at Sweet Polly.
What are you up to when you’re not at 597 Degraw Street?
I’m a venture capitalist. The firm I work with, Social Starts, invests in very early stage tech companies, usually under five people. I’ve spent most of my career working in and around startups, and this gives me a great way to continue meeting and working with incredibly smart people with huge dreams. I love it. Outside of my career, I love to cook and spend lots of time planning interesting things to cook. I have 2 kids (11 and 13) and spend as much time as possible with them.
Any advice for new CFSBKers?
Trust the coaches and never stop asking them questions about ways you can improve. They can all point out specific things you can work on outside of class to improve mobility, make you stronger, and recover more quickly. Enter competitions: it’s a great way to test your fitness and work towards a specific goal. And don’t worry about how you’re doing against everyone else (that’s really advice for me)!
News and Notes
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Yesterday’s Results Board: Rest Day
Not All Who Wander Are Lost CrossFit Journal
America’s Long, Venerable Tradition of Roadside Dinosaurs Atlas Obscura