CrossFit South Brooklyn

Established 2007

Snatch | Back Squat

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Fitness: Snatch
Work up to a heavy snatch for the day. If you a hard time with the first pull, then perform the snatch from the hang.

Performance: Snatch 
Work up to a heavy snatch for the day.
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Back Squat 

Fitness: 3-3-3-3-3
Establish a 3 Rep Max. Start your first attempt at or near your last 3×5 weight.

Performance: 1RM Test
Warm up to 80% for a single then: 
90%x1 
95%x1 
100%x1 (this would in fact be a new 1RM) 
105%x1 
105% + if still moving 
Remember to use the same theoretical max you’ve been using all cycle. 

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Come watch our fabulous Strength Cycle ladies with Coach Jeremy tomorrow!

Community Announcements

  • Congrats to our beloved Cruise Director Mare L. on getting MARRIED last night! 
  • Tomorrow is our favorite masseuse’s last day in Brooklyn. Inka H. is moving to Maine and we will miss her dearly!
  • Congrats to Serene, who squatted 315# on Thursday and moved to first place on the women’s leaderboard. Check it out here!

Bend, Stretch, Mobilize, and Stand on Your Hands

  • Yoga for Athletes with Coach Whitney at 10am.
  • Active Recovery at 11am and 12pm with Coach David.
  • If you signed up for Ken H.’s handstand class, remember that you’re meeting today from 2-3:30pm!

Strength Total Tomorrow at 2pm

Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle tomorrow starting at 2:00pm. Each lifter will be testing their 1RM in the back squat, press, and deadlift. All are welcome to come by and hang out. Get ready for some massive PRs!

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Comments

  1. SERENE. I have been showing Charlie's video of your squat to *everyone.*

    You just redefined bad assery at CFSBK.

    Much respect for your hard work and your accomplishment.

  6. Brooklyn College philosophy professor squat 1-RMS:

    Samir Chopra: 305
    Serene Khader: 315

    Come to Brooklyn College, learn philosophy, get strong!

    Note to self: When are you getting to 320?

  8. 7am (in the Hamptons). Snatch (kilo bar): 94×3, 114×2, 134, 144, 154, 164F, 164, 174, 180PR. Miss at 164 was silly. Just wasn't focusing. Don't think I got below parallel on the rep at 174, but the pull was super snappy. The rep at 180 was the best of the day. Pulled well and got down super fast. I was surprised by how smooth it felt. Nice 4# PR. Back squat (high bar): 135, 185, 225, 255, 275, 295, 305, 315F. Have missed the last 2 weeks of back squats so this wasn't too surprising. 305 ties my PR for high bar.

    Strong lift, Serene. I take solace in the fact that my miss at 315 was high bar.

  9. Hi CFSBK,

    As some know, I am moving to San Diego in a few weeks. I therefore need to part with my furniture by 7/31 and hoped it could find a good home with someone from CFSBK. I have an entire bedroom's worth of furniture and some apartment items left listed here: http://newyork.craigslist.org/search/sss?userid=235776089. The prices are negotiable so if you or someone you know is interested in something please just contact me. I also have lamps, rugs, kitchen items (blender, food processor, rice cooker, etc.), and a bed-bug-free full-sized mattress and box spring. Thank you for reading! I will miss everyone (especially coaches) here and thank you for a great experience.

    Thanks,

    Whit B.

  10. 6am with Melissa and David

    Paired up with D. Fung for the Snatch work. Had a couple weird fails at some of the lower weights due to a lack of focus and then everything started to fall into place. I tend to either over pull or under pull at the lower weights which results in funky looking fails. Once the wight gets heavy my body figures out what to do. Hit 145# twice then tied my PR at 150# and then put it to bed with a new 155# PR. It felt fast, smooth and crisp. A great way to end the cycle.

    I dont recall ever testing my 1RM for High Bar, only Low Bar. Felt happy with 255# since my Low Bar 1RM is 285.

    Had a nice 2K row cool down after class.

    Great job Serene! You attacked that thing.

    Whitney B. – NOOOOOO!!!

  11. Big congratulations to Serene on that amazing monster lift and to Mare on getting hitched! Yay Mare!

    Inka. 🙁

    This has been a great cycle for me in terms of getting over some long standing plateau's in both my low-bar back squat, DL, and front squat. Thank you crazy volume programming!

  12. 10am, really happy to be back in the gym after 2 weeks of sickness & "vacation." I did get in a single hour and a half trail run while in Washington State, which was pretty amazing. I've been noticing some hip flexor soreness when running long lately, I think because of inconsistent distances (5k, wait a week then run 9 hilly miles, …). Hmmmm.

    No PR attempts today, just wanted to lift some weights. Humerus is making a painful sensation at the top of my shoulder when I raise my arms, so didn't try to snatch over 115. It actually doesn't hurt when I snatch, but… not something to play around with. Then hbbs up to 245×3, pretty heavy for me but still a "safe" weight.

    Good luck to everyone totalling tomorrow! So tempting to sign up for a strength cycle.

    & wall balls! I haven't done a wall ball in months.

  13. Thanks so much for all of the encouragement, guys! Feeling much love for the CFSBK community.

    Inka, I'll miss you!

    Awesome luck to my strength cycle family tomorrow!

  14. Wasn't sure whether to come in today on account of my cold but did, and I'm glad.

    Skipped snatches and did weighted pull-ups: 20x5x6

    Then, tried 1-RMs for the first time on HBBS:

    265, 275, 285

    What is a typical HBBS/LBBS ratio?

  15. Snatched and squatted at yesterday's 10am with Noah:

    Snatch — worked up to 70kg, then two bad misses and one better pull at 75kg.

    HBBS — 285, 305, 325 (PR+10), 335F (soooo close!)

    Then 5×10 push-ups every 90 seconds.

  16. Inka – so sorry to see you go but happy about your new adventure. Best of luck
    Mare – congratulations:)
    Serene – amazing.
    Jeremy – love this photo

    Today's small victories:
    – 6 sets of relaxed, non-piked DUs ranging from 15-50. The latter being a new personal record by 1 rep
    – new clean and jerk record of 138 (5# above previous)
    – new high bar back squat record of 190 (8# above previous)
    Thanks Chris for letting me mix and match the workout for today and to Arturo for the encouragement, as always. Fun partners today- Asta, Courtney and Tony. Great morning in the gym.

  17. Snatch – worked up to 100# and then missed 105 a few times. Have to work on my mental game and stay relaxed as the weight goes up. HBBS – 200×3 (PR). Haven't high bar-ed in awhile. Really like it. So much more comfortable on the shoulders. (Sorry LBBS fans). Hope we do some more next cycle.

  18. Lifted with Rickke after coaching classes today.
    Snatch in kgs
    80-90m-90m
    It was an off day and I had a few odd misses and them somehow messed up my math and went from 80 to 90, bypassing 85. It's close.

    HBBS
    135-143-150
    Not sure that's a PR. Still tentative about bouncing with my right knee.

    A mediocre training day with friends is 100% better than no training.

  19. Weightlifting crew, coach Frankie is lifting tomorrow at 5PM EST in a STACKED group:

    Kendrick FARRIS
    Jared FLEMING
    Norik VARDANIAN
    David RIEF
    Scott HISAKA
    D'Angelo OSORIO
    Colin BURNS
    Frankie MURRAY
    Justin MEYER

    Livestream here http://www.teamusa.org/usa-weightlifting/live

    Also CJ Cummings and Derrick Johnson are both gunning for national records in the next heat today which is starting soon!

  21. 9am w MeLoDO

    140 for the snatch. Hadn't done that in a while, so was mildly happy with that. David had me lining up on a line and watching where I land so I don't jump forward, it helped a bunch.Fox has encouraged me to get some weightlifting shoes…I need to get on that.

    250 for my 2rm (oops)…Just didn't feel it on the 3rd so I racked it. This is the first cycle I've religiously made 5x per week and I can feel it. With that said, still ready and excited for that crush week crunch.

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