Fitness and Performance
Halting Snatch Deadlift + Hip Snatch: 1-1-1-1-1
Work up to a challenging load. 3 second pause at the hip, then snatch directly from the hip. If you have time before class, check out Catalyst Athletic’s video of the Halting Snatch Deadlift.
Post loads to comments.
AMRAP 8 Minutes:
5 Jumping Pull-Ups
10 Jumping Pull-Ups
15 Jumping Pull-Ups
20 Jumping Pull-Ups
…Add 30 Single-Unders and 5 Jumping Pull-Ups per round until time is called.
Be sure to come down fast on the jumping pull-up, no slow negatives.
AMRAP 8 Minutes:
2 Chest-to-Bar Pull-Ups
4 Chest-to-Bar Pull-Ups
6 Chest-to-Bar Pull-Ups
8 Chest-to-Bar Pull-Ups
…Add 5 Double-Unders and 2 Chest-to-Bar Pull-Ups per round until time is called.
Post rounds and Rx to comments.
Lauren B. crushing her clean and jerk at 61kg, at the 2015 Liberty Bell Classic yesterday in Philadelphia. Her best snatch was 44kg, for a total of 105kg. This was her first USAW sanctioned meet, and she worked her ass off to get their. Hell yeah, Lauren! Congrats! (See her fighting for her 3rd C&J attempt at 66kg here.)
News and Notes
- Good luck to Rob Is and Laurent G. who are lifting today between 9am and 2pm at the SBWC Raw Open Powerlifting Spring Classic 2015, right around the corner on 300 Douglass Street. Some CFSBKers will be there to cheer them on, so meet up with them if you can! More on Margie’s results tomorrow!
- We’re all excited about CrossFit Kids, but don’t forget that Kids Club is still happening on Sundays at 9am. Drop off your kiddos (age 3 to 8) TODAY and we’ll keep them occupied with a variety of childhood-enhancing activities! More info here.
The 7am Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Begins Tuesday!
Both the Noon and PM cycles of the Olympic Lifting Program are running, and started last week. If you were on the fence, you can still sign up (details here)! But we’re also introducing a 7am Cycle, which starts on Tuesday, April 28th! Details below:
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 – 6/5/15
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later
All cycles will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.
There’s Still Time to Sign Up For “Get Fit or Be Hacking”!
May 2nd is coming up fast and we’re in the process now of finalizing teams, ordering t-shirts, and scheduling waves. We’d love a huge CFSBK turnout of both participants and fundraising prowess! Let’s help kids learn to code!
“Get Fit or Be Hacking” is a hybrid fitness and coding competition on May 2nd to raise money for the New York City Foundation for Computer Science (“CSNYC”). CSNYC’s mission is to ensure that all children in each of the 1,700 NYC public schools have access to computer science. A big focus for CSNYC is supporting programs in economically disadvantaged neighborhoods and promoting interest in software engineering among traditionally underrepresented communities.
The heart of the fundraiser will be a competition happening on May 2nd at CrossFit South Brooklyn at 2pm. It will be composed of two workouts, each lasting 15 minutes. LEARN MORE HERE!
Courage and Survival Jim Harrison