Fitness: EMOM for 8 Minutes, 2 Snatch High Pulls + 1 Power Snatch
Start at 50% and go up from there as appropriate, no slop reps. Focus on a smooth pull to the high hang and a close bar path.
Performance: Snatch
70%x1x2
80%x1x2
85%x1x2
70%x1x2
Post loads to comments.
e4/8
_____________________
AMRAP 8 Minutes:
16 Kettlebell Swings
24 Sit-Ups
Post rounds and Rx to comments.
Behind the Desk: Charlie N.
You all love the Underneath the Hoodie series and now we’re bringing back the Behind the Desk series, about our beloved and much appreciated Front Desk staff. These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together.
A couple weeks ago, it was Josh (the birthday boy!). And now (drum roll, please), introducing…
Name (and any nicknames): Charlotte Nagle (Charlie, Charles, Charlo, Chuckles, Chainsaw Charlie)
Where were you born and where did you grow up: Born in Cork, Ireland. Grew up in Kinsale, Co. Cork, Ireland.
How long have you been CrossFitting, and how did you arrive at CFSBK? Just over two years. I had seen CrossFit mentioned in the cookbook Well Fed but hadn’t really thought anything about it. I had just joined a gym for the first time ever and I just assumed it wasn’t for beginners like me. I had recently quit smoking and had started running long distance but it was already taking its toll on my body. I met Lindsay S. in a bar through mutual friends and she was telling me about CFSBK and I was intrigued. We became Facebook friends that night and I actually followed up the very next day and signed up for the teaser class.
What are you up to when you’re not at 597 Degraw Street: This and that. I’m a bartender at 68 Jay St Bar and Olympia Wine Bar, both in DUMBO. Sometimes I work at an art studio, Creatively Wild, teaching art to children. I also volunteer for Reading Partners at PS3. Check it out. It’s an amazing program. Thanks, Lily S., for telling me about it!
First album that you loved: Nevermind
“Ask me about that time I…” came to NYC for three months and never went home…
Favorite restaurant or bar in Brooklyn: 68 Jay. It pays my bills, the live music is great and the regulars are a fun and really creative and interesting cast of characters. The restaurant I frequent the most is probably Mirko’s restaurant, Ideya, in Prospect Heights. Yummy food, mojitos and margaritas, and always a warm welcome.
Favorite and least favorite lift: Favorite, deadlift. Least favorite, I would have picked the snatch or clean and jerk a few weeks ago, but since I completed my first Oly Cycle, I feel like I have a much better understanding of these and they are now fun, so I’ll go with push press, since it still kind of confuses me.
Any Front Desk PSAs you’d like to share? Don’t forget to RSVP 🙂
News and Notes
- Dan G. wants you to know about the 4th Annual New York Hot Dog Challenge, which involves running between 3 and 5 miles through midtown and stopping at 10 hotdog carts along the way. You have to eat all 10 hot dogs and can’t yack. Entry is $20 and the hotdogs are at the expense of each runner. Registration is just emailing the group organizer at baker [at] friendsofbaker.com with 4th Annual Hotdog Challenge in the subject line. Post to the comments if you want to coordinate with other CFSBKers!
- Want to work out on Sunday at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
- Happy birthday, Professor Schneiderman!
_____________________
The Scale of the Universe
Our Anti-Social September Whole9 Life
Kings of Weightlifting
Save the Bros Organic Valley
Charlie!! You're such an incredible athlete and a great presence in the gym. So glad you were one of the first people I got to know at CFSBK. You're a champion! xoxo
Charlie is a great, strong gal with a cool accent. Just ask her to say *thrusters* 🙂
That hot dog run sounds awful!
Hot platform at Oly class last night
Snatch Complex
2 Jump Pulls + 1 Snatch
Worked up to 75kg with a miss at 80 then another at 70. Frank says it's looking better.
Clean and Jerk
Encouraged to "go heavy", I wound up with a new PR!
90kg
100
110
117 (PR 257.5 lbs!)
120 M
Previous best was 115/253. Pulled the 120 hella high but caught it on my toes and dumped it. Soon.
And thanks, Peter, (who also PR'd, on the snatch) for not wrecking my fragile ego and beating me on the C&J last night. Unless I missed a lift though, you snatched 85kg (187lbs), not 87kg, as is written on the board…Honest mistake I suppose 😉
Chuckles! MY FAVORITE! Deadlifts all the weight and has a smile for everybody. 😀
Although I can't believe she gave a whole interview without mentioning Maisie once. That dog is ALSO my favorite.
Whenever I see Charlie's numbers I get starry-eyed!! She is amazing and such a genuine person, and an awesome dog mom to the goofiest dog I've ever met!! So much love for Charlie!!!
Definitely a fan of Charlie and the numbers she puts up!
6am. Fitness snatch complex: 95 / 95 / 105 / 105 / 115 / 115 / 125 / 125. Those high pulls were definitely tiring. I liked practicing this complex and snatches were feeling really good today.
WOD: 4 rounds + 1 KBS with 32kg American swings. I slowed down the sit-ups a bit to try and focus on keeping my butt down, but I was finding it pretty tough to keep it on the floor. Especially so whenever I picked up the speed.
Charlie is good.
Yay, Charlie! She was one of the first people I met at CFSBK and I am always so happy to see her! A super strong and super sweet lady.
Re: the blog links today. That "Save the Bros" video is fantastic, and the Scale of the Universe is super cool!
Wednesday (5:30pm)
Performance HBBS
5×95
5×135
2×185
1×205
1×215
10×175
this was the smoothest that 215 has every felt. The ten at 175 this week felt better than the ten at 165 I did on Saturday.
Conditioning: DNF. My shoulder started hurting immediately into the snatches. Switched to C&J's in the second round, but this still was a bit bothersome. I should have maybe just done cleans from here, but I was little disconcerted and frustrated so just called it after two rounds. My shoulder has been bothering me off and on lately and this just wasn't the thing for it. Messed around on the assault bike and rower a little bit afterwards to get my heart rate up.
Thursday (6am—so early!)
Performance snatches
2×78#
2×83#
2×88#
2×73#
Snatches were feeling off today. Lost some at the bottom at weights I usually have an easy time with, and just felt like my pull was a little rushed.
Conditioning: 5 rounds + 5 situps (American KBS, 24kg)
This was the right weight for me on the KBS. I did all but my last set unbroken, but each set was definitely difficult to get through without stopping. Used the sit-ups as an active recovery of sorts so that I could get back to the kettlebell swings and challenge myself.
Did about half an hour mobility for my t-spine, pecs, anterior delts, lats, hips and glutes afterwards. I definitely needed it!
@Fox, yes I snatched 85kg. Probably confused because that is 187#. And yes, I also misstated your clean&jerk PR weight. And to think I do math all day long.
Charlie rules!
Last night at 7:30
Squats – 45×5, 135×5, 205×3, 255×2, 295×1, 315×1, 250×10
The 315 felt good. I thought it was slow as hell, but those who saw it said it wasn't as bad as I thought. That moment from the bottom of a heavy squat to the point at which you get above parallel again feels like a lifetime.
WOD – 5 rounds + 9 doubles. 99 rep improvement over last year's open. I still need to work more on my doubles, as it was definitely taking 2-3 sets to get these done each time. Still, snatches felt good, and I am very psyched on the improvement.
While I read the interview, all I could hear was Charlie's awesome accent speaking the words to me…. Great to have her in the gym and in class.
One time after CRASH-Bs training, I asked Charlie if Thin Lizzy was her favorite band and without batting an eye, she kicked me really hard in the knee cap. I liked her before that, but that was the moment I knew she was awesome.
I first met Charlotte in class about a year ago. We were doing sprints down the block together. She destroyed me. And this destruction has continued. Great competitor, athlete, and person.
—
Noon w/ Coach Noah (from NY, NY)
Snatch high-pull complex:
95
95
115
125F
125F
125 (started putting it all together better)
125
125
I love these high-pulls. Great way to build strength and confidence. I'm looking forward to OG so I can go heavier. Best watch out, Froning!
WOD:
4 rounds (orange KB)
My lower abs started cramping after round 2. Forget I said anything, Froning!
What's the word on glucosamine? Does is work? Anyone have any brand and/or dosage suggestions? Thanks
Final Day of real lifting before vacay and Iron Maidens!
SQUAT – work up to heavy triple
45×5, 95×5, 135×3, 170×1 (started with belt on this rep)
185×3
195×3 (195 is a PR for single)
205×1 (second PR! wanted 3 reps here, but in the drive up from the bottom of rep 2 I dropped my chest and came up too fast with butt and couldn't recover the rep. first time failing inside the rack, and it was a good experience to have)
woohoo! 1.5x bodyweight squat has been on my goals list for a while!
so excited to see everyone put up big numbers next weekend 🙂
HOORAY CHARLIE!! By far my best contribution to CFSBK 😉
As well, one of my favorite people ever! XOXO
Noon Bench 1RM test
45×5
135×5
185×3
225×1
245×1
—
255
265 (5 lb PR)
275 F
270 F
A bit disappointing to not get the 275, and may have had 270 if I weren't greedy on that 3rd attempt. BlueBlueGreen looked so pretty! I'll happily settle for a 5 lb PR though and get back to working toward 275…
—
Luca – I take Kirkland (Costco) Glucosamine/Chondroitin 1500/1200mg daily. I believe it helps with my arthritic knees, it's pretty cheap, and it can't hurt.
charlie is such a badass and an inspiration!
Chainsaw Charlie!! The fittest and nicest bartender in Dumbo!
Pre Class
Made up yesterday's BSQs as poor time management and being a little under the weather prevented me from training.
HBBSQ
45x5x2, 135x5x2, 185×3, 205×2, 215×1
225x5x3
4:30p Group with Whituro
Snatch (kgs)
40x1x3
50x1x3
60x1x2
65x1x2
70x1x2
60x1x3
Felt snappy today.
8' AMRAP
16 KB Swings 35kg (Russian)
24 Sit-Ups
4 Rounds + 6 Swings
All swings unbroken. I have no idea why, but the 35KG feels LIGHTER than the 32kg to me. Maybe it's the handle?
Crossover Symmetry
Chuckles!
Charlie!! I love that I go to a gym with such cool and very strong women!
Ahhh great interview. You're the best, Charlie!
Thanks all! Love you too! Mwah! Xxxx
Co-sign what everyone's said about Charlie. You're a great example of strength, grace, and kindness!
Really enjoyed being in the small 8:30 class tonight. I loved the high pull drill; it's helped me to smooth out the snatch at least to that point. I gotta work on keeping the high pull while actually snatching and quickly getting under the bar. Only did 45#. Felt great on the WOD: 4 rounds + 16kb+ 18 situps..so close to 5. Used the yellow KB and did American swings, thanks to the push from MeLo.
Normally I go to 6:30 class and eat dinner after… but eating before the 8:30 class tonight made a huge difference; I had so much more power during the workout!! Something to think about, I guess.