Power Snatch
Every Other Minute on the Minute x 20:
Minutes 0, 2, 4: 5 High-Hang (Hip) Power Snatches
Minutes 6, 8, 10: 3 Mid-Hang (Top of Thigh) Power Snatches
Minutes 12, 14, 16, 18: 1 Hang (Knee) Power Snatch
Build across the sets to a heavy Hang Power Snatch for the day. No pressing out. Let your technique and positions dictate load. Focus on an aggressive vertical extension followed by an immediate redirection under the bar into a strong catch position.
Post loads to comments.
Exposure 6 of 8
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AMRAP 8 Minutes:
3, 6, 9, 12, 15, 18, 21…
Deadlifts 185/125
Pull-Ups
The Deadlifts should be on the light side of medium for you, something you could perform an unbroken set of at least 15 reps of when fresh. Scale the Pull-Ups to Jumping Pull-Ups as needed.
Post rounds, Reps, and Rx to comments.
What’s this new Active Life Strength class all about? Coach Keith explains in this handy video! This program will be the first of its kind, a small group class using Active Life methods to help athletes improve their strength, structural balance, and movement efficiency while reducing pain and risk of injury. The program begins January 8th, and spots are limited. Go here to register!
Best of the Blog 2017: Eat, Pray, Gainz
In the days leading up to the new year, we’ll be revisiting some of our favorite blog stuff from the past year. In 2017 we revived a CFSBK blog tradition by sharing some awesome recipes from Coaches Fox and Whit! Check out these delicious (yet easy) concoctions:
- Sausage and Tortilla Egg Bake
- Turkey and Green Salsa with Black Beans Skillet
- Coconut and Red Lentil Curry
- Yellow Vegetable Curry with Steamed Cod
These will come in handy for those of you doing the Look, Feel, Perform Better Challenge, which… holy crap… starts on Monday! See the checklist we posted on Tuesday to find out how you can participate.
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Yesterday’s Results Board: Back Squat | Thrusters, Toes-to-Bars
We’ve Been Burying People All Wrong The Outline
Cracking the Brain’s Enigma Code Scientific American
Partner WOD
AMRAP 30 Minutes:
40 AbMat Sit-Ups
30 Wall Balls 20/10, 14/9
20 Burpees
10 Deadlifts 315/225
Partners break up the reps however desired. The Deadlift stimulus is intended to be heavy but something you could do in sets of 5 when fresh.
Post rounds, reps, Rx and partner to comments.
Get out of pain, stay out of pain, strengthen your weaknesses, improve mobility and movement patterns, all while getting stronger! Registration for Active Life Strength with Coach Keith, a predominantly strength based class programmed specifically to strengthen movements and improve positions based on your individual needs, is now open!
2017-18 Holiday Schedule
Happy holidays from CFSBK! We will be running on a modified schedule over the next few days. Here’s what you can expect…
Sunday, 12/24 (Christmas Eve)
Class Schedule:
8am CF
8am Short Circuit
9am CF
10am CF
11am CF
11am AR
12pm CF
1pm CF
2pm Anti-Gravity
Cancelled:
2:15pm Free Intro Class
10am CrossFit PreSchool
11am CrossFit Kids
Open Gym
Monday, 12/25 (Christmas)
Class Schedule:
9am Short Circuit
10am CF
11am CF
Open Gym Membership: 9am-12pm
Cancelled:
All other CF group classes
11am Fit 55+
11am Diapers & Dumbbells
4:30pm CrossFit Pre-teens
You can find our full schedule for next week here!
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Yesterday’s Results Board: Rest Day
Spending Time in Sticky Positions CrossFit Journal
Why Sitting May Be Bad for Your Heart NY Times