70%x3x5

Rest about 1 minutes between sets.

Post loads to comments.

Perform Four Intervals of the Following Work
As many Rounds As Possible In 2 Minutes of:
30 Overhead Squats 65/45
30 Double-Unders

Rest 2:00

Start each round where you left off on the previous one. Post total rounds/reps and Rx to comments.

High Hang Snatch to Overhead Squat

Here is a video demonstration of the proper execution of the High Hang Snatch to Overhead Squat from Warm-Up 1. You’ll notice there are two versions, a beginner version with a Muscle Snatch To Overhead squat and the normal version.  We’ve made this distinction so that beginners can use this as an opportunity to ingrain proper arm mechanics, something many people struggle with when Snatching. 

High Hang: Start with an upright torso and a slight knee bend. This position is similar to the “dip” on a push press. The bar should only travel only an inch or two down and we’d like you to pause for a moment before opening your hip and taking the bar overhead.  At this point, with your arms straight, the bar should sit in your hip crease. Adjust your grip if it’s not.
Take the time to properly set this up, don’t just drop into it unless you’re really familiar with it.

Muscle Snatch (Beginner Version): After you extend your hip, shrug  your shoulders, raise your elbows and then unfurl your wrists overhead.  Think of your arms like a whip that takes the bar overhead in one swift motion. Keep it close to your body!

Power Snatch (Advanced Version): If you’re attempting this version you’ve got a basic understanding of how to elevate the bar. All we’re adding now is the pull-under and catch.  Keep the entire movement smooth and quick.  Establish a good receiving position overhead before standing up.

Overhead Squat: If you did the muscle snatch, adjust your feet before starting your squat. If you did the Power Snatch, your feet should have split into your strength stance.  Get stable and slowly lower yourself down.  Take your time with this and go as low as you can keeping a good position.

By taking the time to learn the positions and bar path, snatching in workouts and for weight can become a less complicated process. With proper intention and technique you can get the most out of your training.

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Rich Froning on the Double Under/Snatch Ladder CrossFit Games
Canada East, Event 6, Top Women’s Heat CrossFit Games

For Time:
Row 600 meters
Then,
21-15-9 Reps of:
Bench Press, Body Weight
Pull-Ups

Only load the Bench Press to Body Weight if you can complete 10 reps unbroken.
The buy in for Benching is 10 Strict Push-Ups. If you can’t complete the push-ups unbroken then scale them accordingly.  1 Strict Push-up moves about 55% of your body weight.

Post time and Rx to comments.

Kate B and Sadie Do Step-Ups During Fight Gone Bad 5

Happy Mother’s Day!

CFSBK would like to acknowledge all our amazing CrossFit Moms who are setting positive examples for their children and communities about how to stay fit while raising a family.

Today’s assistance work is to give your mom a big hug and a kiss!
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Paula Deen Sponsors .05K Walk For Diabetes Research
Nation’s Moms Invent New Recreational Drug To Worry About
The Ecstasy of Accomplishment Gawker
Training With Pain, It’s Such A Happy Thing Cathletics

Work Up To A Heavy Double

No Failing/Bailing. Try to beat last week’s triple. 100% Confidence in each lift.

Post loads to comments.
(E3/4) compare to 5.5.12

Complete as many reps as possible in 7 minutes following the rep scheme below:
1 Knee To Elbow
1 Games Standard Box Jump, 30″/24″
2 Knee To Elbows
2 Games Standard Box Jumps, 30″/24″
3 Knee To Elbows
3 Games Standard Box Jumps, 30″/24″
…
Continue adding 1 rep to each movement as you complete rounds until the clock runs out.

Post total rounds/reps and Rx to comments.

Bacon Fueled, Tequila Driven. Currently running a collecive 200 miles

Happy Birthday, Charmel R!

Ken’s Ring Strenth class is Sold Out!

Welcome CrossFit North East Regional Judges

We’ve got a handful of judges from the North East Regional coming to CFSBK today to practice their judging skills with David.  Our judges have been going to affiliates for the past few weekend in order to help them get prepared for the big show happening at the end of the month.  David is the Competition Director for the North East Region this year as he has been for the previous 3.

Book Club Reminder

This Month’s CFSBK Book Club book will be…. “A Visit From The Goon Squad” by Jennifer Egan.

Jennifer Egan’s spellbinding interlocking narratives circle the lives of Bennie Salazar, an aging former punk rocker and record executive, and Sasha, the passionate, troubled young woman he employs. Although Bennie and Sasha never discover each other’s pasts, the reader does, in intimate detail, along with the secret lives of a host of other characters whose paths intersect with theirs, over many years, in locales as varied as New York, San Francisco, Naples, and Africa.

Go ahead and start reading, everyone! The discussion meet up will be on Sunday, June 3 at 5pm

______________________
Hospital Food So Fresh, Even The Healthy Come To Dine NPR
It’s a gas: dinosaur flatulence may have warmed Earth Yahoo News
Bans on School Junk Food Pay Off in California NY Times

Synchronized WODing with Marcos and McDowell

Volunteer Request

As some of you know, David is working hard on the CrossFit North East Regional which is being held at the end of this month.  This Sunday CFSBK will be hosting a small handful of volunteers who will be judging at the Regional this year to help them devleop their eye and skills.  We’re looking for 2-5 people from the gym to volunteer as Demos so that they can test their eye against a couple of people.  You won’t be asked to do 225lb hang cleans, but you should have a basic handle on most movements we do and not have significant range of motion limitations.  Please contact CFJudgesNorthEast@gmail.com if you’d like to offer your time and services. The North East Regional appreciates it!

When: This Saturday from 1pm-2:30pm

Good Luck Ragnarians!

Today marks Day 1 for both of CFSBK’s Ragnar Relay team’s 2 day, 1 night, 200 mile race.  We’ve got a boatload of folks competing and wish them the best of luck over the next two arduous days. Below is the race description and team rosters.  Both teams have the SAME start time… who will finish first?!

Race Description
Ragnar is the overnight running relay race that makes testing your limits a team sport. A team is made up of 6-12 individuals; each individual runs 3 legs. The legs of the race vary in difficulty and distance, from 3-8 miles, allowing elite and novice runners to run together. Over 2 days and 1 night, teams run across 200 miles of the country’s most scenic terrain. Pair that with crazy costumes, inside jokes, a great finish line party and unforgettable stories. Some call it a slumber party without sleep, pillows or deodorant. We call it Ragnar.  Both teams will race on May 11-12

Team 1: CFSBK: Skull & Borg

Asta Fivgas
Dan Reshef
Keith Walter
Sarah La Rosa
Christine Denahan
Stella Zawistowski
Jennifer Stopka
Joe O’Sullivan
Hana Akselrod
Hannah Lederman
Lauren Steele
Andrew Harrington

Team 2: Bacon Fueled, Tequila Driven

Jess Fox
Chris Fox
Katie Mohrhauser
Ron Weissbard
Gina Cole
Rick Yule
Dan Halioua
Dan Langevin
Noah Abbott
McDowell Myers
Ellie Myers
Paul Roberts

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In Sitting Still, a Bench Press for the Brain NY Times
The Ethicist Contest Winner: Give Thanks for MeatNY Times
Don’t Tell Me About Your Diet Gawker

Spend 15 minutes working up to a heavy double.

Goal is to go a bit heavier than last week’s triples.

Post loads to comments.
(e3/4) compare to 5.3.12

Complete the following couplet for 5 rounds:
Within 2 minutes run 270 meters then perform as many Strict Pull-Ups as possible
Rest 2 minutes

Post total reps and Rx to comments.

“I’m in the DC area for work travel this week and spent last night at a retreat center in western VA that is a former colonial farm–lots of gorgeous old oak trees with spreading branches. So I climbed one! The lowest branch was 7+ feet off the ground so I had to pull myself up–which I totally could, thanks to pullups and knees to elbows and everything else. I got up about 30′ eventually (up past the branch you can see over my head). Here’s a picture of me (in my work clothes) with another colleague.”
-Charlotte K

Memorial Day Murph!

Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! What’s “Murph” you ask?

For Time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Partition the Pull-ups, Push-Ups and Squats however you’d like. If you’ve got a 20lb vest or body armor, wear it. As always, scaling options will be provided.

Appropriate scaling

by Coach Fox
originally posted on 8.13.10

We all know that CrossFit is infinitely scalable. We have CF Kids who do scaled down versions of what our regular classes look like. You tell your Mom and your Grandma that yes; they too, can walk into their local CF affiliate and get some. In Foundations at CFSBK or at a Level 1 cert, your coach lectured you that CrossFit is constantly varied, functional movement, executed at (relatively) high intensity. Remember that adjective: relatively. After CrossFitting for a while you may feel like you should do every WOD Rx’d…not so.
 
What high intensity means for all of us is different. Sometimes the difference is scaled via time/perceived effort. For example: 2 athletes complete Fran as Rx’d. Athlete A finishes in 3:00 flat, while athlete B finishes in 6:59. One took more than 2x as long as the other. Did they both get a dose of CrossFit? For sure. Let’s assume that athlete B scaled back intensity and paced the workout more and didn’t redline because he didn’t sleep well the night before and was feeling sluggish. That sounds like smart scaling to me. Here’s another scenario. Athlete A is the same, but athlete B finishes the workout in just under 12:00. He breaks the movements up into 3 or 4 at a time from start, and his movement is a mess from the 10th thruster on, missing ROM on a few of the pull-ups along the way. He was well rested and just really wanted to do his first Rx’d Fran. Here athlete B gets a very different workout. It became more a matter of slogging through to the finish instead of sprinting to the end, and the metabolic effect of the WOD was lost. Some scaling on weight or reps may have gotten him the intended effect of the infamous 21-15-9 of thrusters and pull-ups. If his thrusters were the limiting factor using a 75lb barbell may have been appropriate. If pull-ups were the time suck then maybe going 12-9-6 on that portion would have made the difference.
 
Just this week you were challenged to find your max weight for a “4 minute Grace”.  This was a great active lesson on scaling that I hope you got. Sure, sometimes it can be good just to go at a WOD Rx’d for the sake of completing it as such. There can be some real mental/emotional benefit to that. The majority of the time though, when it comes to met-cons, especially the short/intense kind, try and find where your intensity level needs to be for the intended effect of the workout. Then focus on getting stronger and the Rx’d weight will come. A good estimate for high rep barbell work is to use around 65% of your max. So if your max clean and jerk were 150lbs, then 95-100 lbs would probably get you a good dose of Grace. If you’re not sure where or when to scale, just ask one of the coaches as CFSBK. That’s what we’re here for. Cheers to good training.

Congratulations to all the Strength Cyclers who hit PR’s yesterday.  Post results to comments!
___________________
Donny Shankle push pressing 140kg (308 lbs) youtube
Matt Chan does a 2000m Row, 50 Pistols and 30 225# Hang Cleans in 12:04 CrossFit Games