CrossFit South Brooklyn

Established 2007

Pull Up Practice | Snatch

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Pull Up Practice

Strength: 5 x 3 Strict Pull Ups
Use assistance as necessary. 

Skill: 15 Minutes to Practice Sub Max Sets on the Kipping Pull Up, or Butterfly for Advanced Athletes 

Buy Ins:
Kipping Practice is 3 Strict Pull Ups
Butterfly is 3 Strict Pull Ups + 10 Unbroken Kipping Pull Ups

Helpful Gymnastics WOD videos:
Kipping Pull Up Progression
Blocking Movement for Quality Pull Ups 

Butterfly Pull Up Progression Part 1
Butterfly Pull Up Progression Part 2
Butterfly Pull Up Progression Part 3 

Post what you worked on to comments.
_____________________ 

Snatch

Work up to a moderately heavy load on the complex:
Power Snatch
BTN Snatch Push Press
Overhead Squat
Hang Snatch
Emphasis is perfect positions over load. No slop. 

Post loads to comments.

The inimitable Tacos 

  • Happy birthday, Robert F.!

CFSBK Fighting Tacos Soccer Team in the Finals This Sunday, at 2PM!

After a strong season, the CFSBK Fighting Tacos have advanced to the championship game of the playoffs, with a dominant 6-1 victory over a team they had succumbed to 5-3 in the final game of the regular season. As the season draws to a close, the Tacos are playing their best football of the season, and are looking to bring home a trophy to the gym.

The final game is this Sunday the 23rd, at 2pm. The field is Baruch Field on the Lower East Side of Manhattan, here is a link to a map. Come on out and support your Tacos!

The Taco team roster includes: Coach Noah, Michael A., Jim A., Moe N., Ben L., Dan H., James K., Ryan H., Mike A., Joel W., Erin M., Coach MeLo, Karl C., Lauren B., Rio T., Aaron Z., Linda H., with special cameos by Jake L. and Coach Jess.

Coach Noah has written a fight song/epic poem for the occasion, which he’d like you to feel free to memorize and sing on the sideline:

Fight ye on, FIghting Tacos
Oh you brave Fighting Tacos,
Your hearts stuffed full of valor,
sprinkled delicately with sportsmanship,
topped with crunchy focus,
drizzled in a piquant salsa of determination. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Tacos are the greatest,
humble, portable, versatile, and cheap
like your namesake remain grounded
always moving, flexible in your attack,
and tight fisted on defense. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Fight for your patron gym
brave and noble Tacos,
dazzle your opponents with your
bulging quads and sculpted traps,
then practice handstands on the sidelines. 

Fight ye on,
Fighting Tacos,
Run swiftly down the field,
Wrap yourself in a tortilla of bravery,
Never crumble, never burst, never yield. 

Yes, fight ye on Fighting Tacos
Run swiftly down the field,
Let your strength be your sword,
spandex your armor,
conditioning your shield.

_____________________ 
Remember that the Art Show is THIS Saturday from 7:30-10:30pm! Learn more here. 

Comments

  3. Can we get a solo rendition of Noah singing the taco song on the blog please? Bonus points if he does it in a tux, accompanied by smooth jazz.

  6. 7am with DO and Jess. Practiced kipping pull ups, which I actually feel like I haven't done in a while. Then worked the snatch complex at 63#. Probably could've gone heavier, but wanted to keep it light. Hands are a bit sensitive from all the grip stuff today. The fighting tacos fight song is incredible.

  7. 6am travel post from NorCal Crossfit in Santa Clara

    Two workouts in one today.

    First
    12min EMOM
    5 strict press
    8 Pendlay rows

    then right into

    7min AMRAP
    5 C2B pullups
    5 burpees to a height (had to touch a bar 6" overhead)

    Did 125# on the strict press and rows for the entire EMOM. It was heavy and hard to hold form towards the end of both exercises.

    The AMRAP was super hard. The jumping part at the end of the burpees brought back crushing memories of the Open workout several years ago. I got 8 rounds in plus 1 pull up at the end.

    I took a pic of the coach and myself at the gym, check it out here: http://instagram.com/p/voEJqninfw/.

    Stay warm guys!

  9. This taco dialogue is the best thing ever.

    Cage I think you had 73 on the bar at one point? Because so did I, and I was always 5# behind you in adding weight to my bar. I'm pretty happy with how the snatches went today — not that I'll ever do them as beautifully as our more coordinated athletes at SBK, but I felt like I was getting under the bar better than I normally do. My hands were NOT happy, though, especially after the kipping pullup practice.

  13. Oh, did we not mention that yet? Noah has already agreed to perform some interpretive dance/song through the night on Saturday. We'll just have to cross our fingers that this song makes its way onto his set list!

  14. For me, the magic is all in the twin phrases "crunchy focus" and "piquant salsa of determination." I'll be appropriating those for my own nefarious purposes at some point.

    6am with Jess and DO. I started the pull-up practice working on strength. I've got 3 strict, but barely and the last one is always ugly. Then I worked on kipping. I can always string a few together, but, again, they don't look great and leave my shoulders and lats feeling beat up. It was nice to have some dedicated time to practice these though.

    The snatch complex highlighted yet again that snatches are something that I need a lot of work on. They just never feel very well coordinated. I worked up to 85lbs. I'm looking forward to working on these with a lot of reps in the coming cycle.

  15. that fight song is fantastic!!! i would like to see noah dressed as 80s one hit wonder sensation TACO ('puttin on the ritz') with light up cane for this rendition on saturday!

  16. I think this song needs some harmonized lead guitars Thin Lizzy style for maximum effectiveness. Still, the best poem I have ever read.

  17. Oh my god, Camille, I can TOTALLY picture it.

    "Fight ye ON, ye fighting TAC-os
    Run swift-LY down the FIELD
    And get your KICKS,
    Puttin' on the ritz!"

  18. Oly Class.

    Rack Jerk
    73 x 3 x 3, 78 x 3 x 1, 83 x 3 x 1.

    Clean Complex
    73 x 3, 83 x 3, 93'x 2, 103 x 1,113 x M, 108 x 1, 114 x 1 PR!
    Felt a little slow but I got under it!!

    Snatch Complex- light day.

    53 x 3 x 5.

    Skipped the rowing again today as both of my knees have been bothering me in different ways. Opted for some foam rolling instead.

    Best of luck on Sunday, Fighting Tacos!

    Really looking forward to the art show.

  19. Still need a free-range turkey for Thanksgiving?

    I reserved a lovely, pastured turkey from this farm: http://www.tamarackhollowfarm.com/turkeys-0
    but have decided I want to score one at the co-op instead. I should know that for certain by Friday afternoon.

    If you are interested in taking my reservation here are details:
    17-22lbs (requested the smaller end of the range)
    $5.50/lb
    pick up next Wednesday at Union Sq farmers market
    I put down at $20 deposit that I'm happy to split with you.

    email me at margielempert (at) gmail dot com

    Good gobble to you!

  21. Pumped for Sunday's game and to wrap myself in a tortilla of bravery

    Today's workout
    3 rounds:
    20 erg pulls
    10 push ups
    20 rev lunges w PVC dislocates

    Muscle up trans x7 (red band)
    3 kip swings w false grip x3

    Snatch complex felt pretty solid up to 73#

    Continued with doubles at 73# — 1 power, 1 snatch
    Right hip flexor pain coming up from squat
    Mobilized upper IT band was small orb — what I thought was a bone turned out to be really right muscle tissue

    Some Power Clean and Jerks up to 103 — staying away from squat depth

    3 dips x 5 w bent knees and manual assist

    Later had some work done on my psoas
    And some banded hamstring stretching

  22. @mgmt I think I left a Home Depot bag with some recent purchases at the gym after the 8:30 group class tonight. I will come by tomorrow to pick it up.

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