CrossFit South Brooklyn

Established 2007

Snatch | 3.5.15

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Fitness: Snatch Push Press + Overhead Squat
If possible, read this Catalyst Athletics article about the Snatch Push Press before coming to class.
Performance: Snatch Balance + Overhead Squat
If possible, read this Catalyst Athletics article about the Snatch Balance before coming to class.

Post loads to comments.
e6/8
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5 Rounds NFT or 20 Minutes:
15 Paused Dumbbell Thrusters
10 V-Ups 
5-10 Paused Chin-Ups 

Post time and what you worked on to comments.

Cam, it’s your lucky day! Best meme ever care of Jenny M.

  • Interested in CrossFit Kids? Please take this survey by Monday (3/9) so we can tailor this program to meet your need! Email Janelle [at] CrossFitSouthBrooklyn.com with any questions.

Join Us For a FREE CrossFit Kids Teaser Class Friday, March 15th at 4pm!

You’ve been asking us about CrossFit Kids! While we’re putting together the program, we want to give you a sneak peek of what to expect when we launch.

CrossFit Kids is not just a scaled down version of adult classes! It combines gymnastics, body-weight movements, and weightlifting elements that encourage bone density and vestibular system development. Children have a great opportunity to maximize their physical skills when exposed to this stimulus during years of peak physical development. Classes are designed to be engaging, fast-paced, and most importantly FUN! Kids will learn proper mechanics and gain a lifelong love of health and fitness.

Spaces are limited. Sign up now to guarantee your spot. 3-2-1-GO! 

Kids (6 – 8): Friday, March 13th at 4pm
REGISTER HERE

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San Diego School Incorporates CrossFit Kids Into Curriculum KPBS
A Seven-Foot Phenom’s Long Fall Down Narratively  
The Biology of Being Good to Others New York Review of Books 

Comments

  2. This is for the grateful for cfsbk files. A friend shared this post from the owner of her old gym:

    "This year will be the first time CrossFit does a “scaled” division of the Open. We will NOT be taking part in the scaled division portion of the Open. If you want to do the Open and are not good enough to do it RX’d, then you need to work on your weaknesses to get good enough to do it. If you set the bar low enough, you can always achieve your goals…… We will NOT set the bar low. We will continue to push forward and strive for bigger lifts, better technique and greater skills. We will continue to do what it is we started to do 4 years ago; create better athletes….If you cannot make those times, TOO FUCKING BAD guess it isn’t important enough for you to come in during those times."

    Wow. How can you work on your weakness if you can't scale?
    I love our inclusive community and I'm so grateful this attitude isn't the way our coaches envision creating better athletes.

  3. Bree: Jesus, Mary, and Oprah. I'm flabbergasted. A message like that would make me quit the gym if there were ANY viable alternatives in the area.

  4. Bree: Wowza! I would have been putting a stop payment on my membership there asap if I read that. Probably also post it on any and all CF forums I could find. That's the complete opposite of the CF mentality!

  5. Ugh. What a horrible post. It's mentalities like that that give CF a bad name.

    Set my alarm this morning with every intention of coming to 7am. Woke up, saw that is was snowing, and decided I'd rather sleep. I'm taking it way easy this week and I'm mostly okay with that (though clearly this post is out of quasi-guilt for not going. :-/)

    Make-up from last night, 5:30 with Noah and McDowell

    HBBS:
    5×95
    3×135
    2×185
    2×205
    10×180

    The two at 205 felt terrible, and the 10 at 180 were a grind (I didn't initially think I would make it through all ten.) I think a mix of being tired from the weekend, stress, this weather, and feeling a little directionless after Iron Maidens are getting to me this week.

    Annie: 5:23 Rx

  6. 6am with David and Mrs. ShoeThief

    Worked on Snatch Balance + OHS with Michael A. and worked up to 155#. I think we both have another 10 or so pounds in us for that couplet.

    NFT
    I made it through 3 2/3 rounds with 40# DBs.

    Regarding Breebree's post above…what a real shame. No wonder some people hate Crossfit.

  7. I am glad to hear that Crossfit kids is not just a scaled down version of the adult class. CFSBK BETTER NOT CODDLE THOSE DRIPPY-NOSED PUPPIES. Can't hit a 115lbs snatch? THEN GO HOME AND CRY TO MOMMY! YOU ARE REINGOLD DAMMIT! WE GO BIG OR GO BIGGER!

    (Olympic lifting class is fun btw. I miss rings too, sniff!)

  10. 8am with Foxilla

    Snatch Balance + OHS
    95×3
    135×1
    155×1
    165 M,M (was catching it a little soft and forward)
    165×1
    175×1
    185×1

    Despite using a GO mat yesterday for Annie, a seam in my pants caused some serious skin burn from all the sit-ups yesterday so I skipped the V-Ups

    4 Rounds
    15 Paused Thrusters (30, 35, 35, 40)
    5 Paused Chin-Ups (+10, +15 +20 +25)

    Lame post from that gym.

  11. 6am with Jess and DO

    I've really missed group classes the last few weeks while rowing in prep for crashb's, so it was great to workout with the 6am crew today.

    Performance snatch work: Worked up to 83#, although I still struggle with committing to dropping under the bar. This is exactly what I need to continue to work on!

    NFT: Partnered with Joy and started out with the 17.5# dumbbells, but then Joy shamed me into moving up to 20's and then 25's. I feel like I've lost all of my overhead strength, so it was good to work on these as well.

  12. Really weird lifting day for me yesterday. Maybe it was from lack of sleep, but I just couldn't seem to focus on bracing and lifting properly. Hit 485 once, then failed on my second rep. Went to my set of 10 at 435, but stopped after 5 because things were feeling wonky. The weight was moving, fine, but something felt real off.

    Annie is 6:58, about 45 seconds slower than my PR. Not my day yesterday. Looking forward to the 15.2 announcement tonight.

  13. That post is atrocious, Bree. What gym is that? Please tell.

    I hope we re-use that photo of Cam in as many ways as possible. Get to it, memers!

  14. Also..wow, Bree. That post. I've run into that attitude when dropping in at other gyms ("How many people did your gym send to regionals this year!?!?"). I'm glad we're not like that. Everyone at the gym is awesome, regardless of whether they're brand new and scaling or experienced and up-scaling. Just by showing up, you rock.

  15. I am thankful for CFSBK everyday!

    My hip is still bothering me so i push pressed instead of squatting. Did 3×5 @ 205. I hate catching heavy bars in a front rack!

    Annie is probably my worst lady workout. double unders are dumb (read: i cant do them) and sit ups are stupid (read: they hurt). i did finish in 9:53, which was a 4 min PR.

  18. Oof…my friend used to work out at the gym that posted that quote, and hasn't been back in a long time. I guess I can see why.

    A couple make-ups from me:

    Last night at 7:30
    Squats at 45×5, 135×5, 205×3, 255×2, 285×1, 300×2, 265×7
    Didn't have enough gas in the tank for the rep out. a couple reps were off balance, and #7 felt like a grind, so I shut it down there. The 300 went better than expected.

    Annie rx'd in 9:17. I think I can do better here. I got a slightly lighter rope which felt pretty great yesterday. My shoulders tend to fatigue a bit during longer sets, so a couple times I had to break them up because of that, and not because I tripped. Still tripped a fair bit, though. At any rate, this is a 3:42 improvement over the last time I did this, so #progress. I need to work DUs back into my warm-ups.

    Tuesday at 7:30
    Bench at 45×5, 135×5, 185×3, 205×1, 215×2, 190×10
    Everything moved pretty well here, even the rep out.

    Wall ball/burpee 21-15-9 in 5:20 rx'd. All wall balls unbroken. Burpees at an okay pace. Could shave some time off by getting better at transitioning between movements (i.e. not taking ten seconds to catch my breath or whatever).

    40cal row in 1:14. I will continue to hope for an Open workout that is just ten minutes of rowing for max calories.

    Excited for tonight's announcement. I still think they are going to pull out the 7:00 AMRAP with burpees again. Or maybe it will be some double under/wall ball ascending ladder. I have no idea what I am talking about.

  19. 6am with David and Jess. I worked on the snatch balances at 65, 75, and 85 lbs. These felt good for the most part and I think they are precisely what I need to do a ton of to help my snatches not be the godawful messes they tend to be. My consistent fault is not committing to getting under the bar, so I think doing 4 or 5 thousand snatch balances will help.

    I finished about 3 1/2 rounds of the NFT work with 30 lb dumbbells on the thrusters. My abs are in rough shape after Annie, so the v-ups were no joke. The thrusters also got challenging – especially the pause at the top.

    I can't tell you how relieved I was upon confirming, after having been through foundations and a few group classes, that CFSBK is friendly place to come spend time with reasonable, supportive people and push myself to get better at doing a bunch of hard things rather than a hive of douchebaggery. It's enlightening to see contrary examples. Thanks for being cool everyone.

  21. I'm glad that post generated so much CFSBK lovin!! I'm only sorry though that it hijacked what should be a long line of posts about the AWESOMENESS OF THE CAM MEME! (using caps for you). The only thing missing are lots of cats in the background.

  23. @Mike C–as much as it break my heart, I have a theory we will never see 7 minutes of burpess again. The broadcasted announcements are too much of an event now, and 7 minutes of burpees just aren't that exciting to watch.

    Also, when rowing shows up in an Open workout, I may throw some resentment your way. 😛

  31. Pizza Helen? Dear god, no.

    Also, have you people not seen the leaderboard? 24:00:00 AMRAP tacos or gtfo.

  32. DO, I totally misread your post as "Rich Froning yells at members of his gym a lot." Whoops.

    I've walked by the Hell's Kitchen affiliate a couple of times on my way to choir rehearsals and wondered what it was like there. I shall wonder no more.

  33. That's definitely an interesting post from unnamed-but-now-not-really-unnamed-local-CrossFit-gym.

    While its certainly not our vibe, and I think the tone is very needlessly confrontational, I do understand their baseline point and don't necessarily think its totally evil.

    Taking things to a logical extreme, what if next year they made a super-scaled division, where you got to do everything with PVCs? The year after a super-duper scaled division where you just got to imagine yourself doing the workout. The following year the super-duper-awesome scaled division, where you eat as many pieces of pizza and drink as many beers as there are reps in the workout, without doing the actually workout (I'd be very good at this.)

    Point being- I don't think there isn't anything inherently wrong with pushing people a bit out of their comfort zone or setting high expectations. Obviously the tone and immutability of the "Rx Open or GTFO" is a bit out there. Still, I've been telling people that if they can in any way participate in the Open Rxed, they should, even if that means having one workout be a bit frustrating or not "as good of a workout" as if they had done it Scaled. Still, as in normal, day-to-day CrossFit, the option to scale should be there.

    Oddly enough, I met one of the coaches from that gym this weekend at a cert, and he was a mellow, totally cool guy. Oddly enough, he asked one question, about how to get his members out of the "RX or DIE" mentality. Seems like he might need to look at the message his owner is pushing out there. I actually sought him out afterwards, shared some strategies and told him to stop by CFSBK some time.

  35. That gym is obviously not local and is actually in North Korea. But then why bother? Kim Jung-un is going to win. And that meme of Cam is so awesome, but North Korea would totally not approve.

    12noon w/ Coach Jess and DO

    Snatch Balance:
    115, 125(but incorrectly), 125F, 125F, 125F

    This is the weakest link (of all my weak links) in the Snatch. I equate the drop-down to jumping into a dark pool of water where you can't see/judge anything beneath the surface. Commitment and confidence just ain't there. These Snatch drills that we've been doing these past few weeks are both amazing and amazingly humbling. When a single lift can be split up into several difficult and technical movements (that could be competitive lifts themselves), you know that you're mind and attitude best not be north of the 33rd parallel.

    See you next Thursday.

  36. 1. Cam #1
    2. Wow that post is intense
    3. Noah wants me to buck up and RX, noted!

    Oly this morning:

    Halt snatch DL > pull > snatch
    40×1,1 50×1,1 60×1,1 70×1,1 75×1 80xM,1 (PR) 85xM,1 (PR)

    Been chasing 80kg in this complex for the whole cycle, everything just clicked today.

    Power clean > 2 jerks
    50 60 70 75 80 85 90

    Office yesterday:

    Deadlift
    135×5 185×5 235×4 295×3 345×3,1,1

    This triple is right under my 1rm from a couple months back, who knew that actually deadlifting regularly would make me better at deadlifting again. I think i'm just comfortable with a long difficult pull again.

    Pendlaly Row
    135×5 175x8x3

    Bottom up half squats
    135×5 225×5 275×4 305×3,3,3

    Max Weighted Pull-ups 10#
    8,8,7

    Russian Twist
    58x8x3

    Barbell curl
    85x8x3

  37. The next time an open workout rolls around, it may be useful to explain briefly to the noobs, the idea behind these open workouts. I did a scaled version of it a few days ago thinking it was just another workout of the day. At the time, I didn't quite understand why Jess Fox asked me if I wanted to be judged. (I replied "no I don't want to be judged", but nobody got the joke.)

    After reading the past few posts, I've come to understand that there's some sort of open window during which a bunch of CrossFit gyms across the world submit scores to some central location.

    Who runs this open?
    Do people have to pay to submit their scores?
    Do the judges need to be authorized/certified/qualified?
    Are local & regional champions anointed? Do they make $$$?
    Is this some qualifer to some sort of regional open?
    Should average joes even attempt it as anything other than just an informal workout of the day?

    —
    Coincidentally, my wife and me had our first experience of CrossFit workouts at Hell's Kitchen. My wife has since permanently sworn off CrossFit since too many people at that gym didn't seem to be able to afford shirts. It's the small impressions that matter.

  38. The next time an open workout rolls around, it may be useful to explain briefly to the noobs, the idea behind these open workouts. I did a scaled version of it a few days ago thinking it was just another workout of the day. At the time, I didn't quite understand why Jess Fox asked me if I wanted to be judged. (I replied "no I don't want to be judged", but nobody got the joke.)

    After reading the past few posts, I've come to understand that there's some sort of open window during which a bunch of CrossFit gyms across the world submit scores to some central location.

    Who runs this open?
    Do people have to pay to submit their scores?
    Do the judges need to be authorized/certified/qualified?
    Are local & regional champions anointed? Do they make $$$?
    Is this some qualifer to some sort of regional open?
    Should average joes even attempt it as anything other than just an informal workout of the day?

    —
    Coincidentally, my wife and me had our first experience of CrossFit workouts at Hell's Kitchen. My wife has since permanently sworn off CrossFit since too many people at that gym didn't seem to be able to afford shirts. It's the small impressions that matter.

  39. Manu – I'm not sure if your post was in jest or not (I think it was), but in case it wasn't…

    Sorry we somehow missed you, but we've been talking about the Open in classes and on the blog for some time now. There is also a super cool widget on the right hand side of our blog up there! All of the info can be found at games.crossfit.com . It's a pretty fun site to peruse if you want to nerd out on competitive CrossFit. Maybe next year you'll be compelled to sign up. Rest assured that if you do there will be scaled options available at CFSBK.

  40. Fox – Thanks! I was actually quite serious. Maybe it's like that blue/black/gold/white dress. When you hear "sign up for the open!", it's VERY obvious to you that it's a judged WOD in your local gym. When I first heard it, I understood it to be something in California that I would see on ESPN2.

  41. Briefly,

    I understand Noah's perspective and saw what the post author's deeper intent was, which more eloquently and less confrontationally stated could have had some merit. I think however it loses track of what the intent of the Open is. The open is two things, one a competition and two an opportunity for affiliates/CrossFitters to come together in an inclusive community-based event. HQ realized that they needed to scale up the workouts in order to send the best to regionals but didn't want to shirk the literally tens of thousands of people who love participating. Regardless of how many extra skill classes you attend, many people simply won't have the ability to perform 115lb power snatches and I'm sure much of what's yet to come. The scaled division doesnt bring the field goal lines closer, it give people a better shot of putting up a competitive score based on their abilities or it allows them to more fully participate in the process.

  43. Cam's meme made my day yesterday and today!

    Fitness snatch push press + OHS
    Worked up from 53# in 10# pound increments and did three reps each set. Did the press and got only 2 OHS @93#. Not locking out- losing tension in my arms at the bottom of my squat. Failed the snatch push press @103#.

    NFT WOD done with 20# DBs. Completed 4 very slow rounds. I only did 1-3 strict chin-ups each round, the remaining with the red band. This served as a reminder to regularly work in strict chin-ups and pull-ups into my workout each week.

  44. YES the Cam meme. It exemplified my feeling about today's NFT. I was lazy about it and chose to watch other people working out in the 15.2 announcement instead.

    However! I did PR my overhead squat by 7 lbs at 72# for 3 reps. 🙂
    This is something I consider to be a big weakness (anything overhead!) but I feel good about the improvement!

    Excited for 15.2, wishing I could to C2B pullups but hey, more goals for 2015.

    and P.S. Hate the vibe behind "rude gym's" post about scaling. I love the idea of pushing people to their potential, but the elitist attitude behind the message is wrong. I'm really glad CFSBK encourages proper scaling (challenge, but do not overestimate yourself) because without that, I'm not sure I would still be here 10 months later!

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