Fitness: Halting Snatch Deadlift + Snatch Pull + Mid Hang Snatch
Work up to a medium heavy load on the complex, aim for a few pounds heavier than last week.
Performance: Snatch 80%-90% x 1 x 3-5
Warm up and perform 3-5 singles between 80%-90%.
Snatch Pull: 100% x 3 x 3
Post loads to comments.
Overhead Squat: 3 x 3
Jerks okay to get the bar overhead. Add 5-10 pounds to last week’s exposure.
Post loads to comments.
Accessory Work: Tabata Burpees
Post total reps to comments.
Andrew. S squatting with the comp kids | Photo by Thomas H.
News and Notes
- PLEASE TAKE YOUR SUPPLEMENTS HOME BY NEXT WEEK. If you are not a coach, you are not allowed to store your supplements at the gym.
- HOLIDAY SCHEDULE UPDATES: All classes will run as normal, except open gym on Friday (7/3) will begin earlier, at 4pm (still running til 8pm), Saturday OG (7/4) is CANCELED, and Kids Club is CANCELED on Sunday (7/5).
- Happy birthday, Amy A.!
Still Want To Join the Next Level Weightlifting Club at CFSBK? Now You Can, Whenever You Want, and For However Long You Want!
Weightlifting classes will be held in two-hour windows. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s program which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Lifts that will be performed include:
- Front Squat
- Back Squat (high bar)
- Push Press
- Snatch Pull
- Clean Pull
- Deadlift (Clean/Snatch style)
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Typical Sessions Include:
- Warm-up/Next Level Oly Yoga
- Heavy Lift (Snatch/Clean/Jerk)
- Light Lift (Snatch/Clean/Jerk)
Program Price Options:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only)
Please note that you have the option of adding on either a 2x/week or 3x/week Crossfit membership as well:
+2x CF Add-on $100
+3x CF Add-on $150
$30 drop in (non-members), $25 drop-in (active members)
You may sign up WHENEVER YOU WANT.
*All new members must reach out with their relevant experience in Olympic lifting before purchasing a membership. Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.
Learn even more about the Club and Coach Frank here.
It’s Not Okay For CrossFit’s CEO to Joke About Diabetes Quartz
Dark Region of Ocean May Shed Light on Climate Change and Other Issues The New York Times
Former Google Exec Says This Word Can Damage Your Credibility Business Insider
Made it to 7 am class!
Light weight for the snatch complex. Focused on…… not getting frustrated lol.
3×3 OHS at 78#
Hope to see some of my gym buds drop in at Next Level Weightlifting Club! Friday morns are super early but it's a great time to check it out and it's definitely been my favorite workout time so far. It's usually pretty quiet then. Two hours makes for plenty of time to hone your technique and also get a lot stronger. Frankie gives very specific, individualized cues to each person, and for me this has translated into the ability to move more weight with more confidence. I'd recommend the club to anyone, even novices, because it's such a great learning experience. Check it out!
6am with Jess and David
Fitness Snatch: 33, 53, 63, 73
My arms were tired today and wasn't feeling on. Spent some time with the PVC on the side, just going through the positions.
OHS: 73, 83, 93, 98x3x3. I was originally going to go for 103, but the overhead position felt less stable this week than last week.
Cash out: roughly 5 burpees per round, maybe 6 or 7 on the first
The last link on the blog is gold. I'm guilty of using "just" in many emails, which I will now try to be more aware of and eliminate going forward.
I think the fix to the "just" problem, is to instead use capital J JUSTICE instead. For instance:
"I, Justice, wanted to make sure the reports for this quarter have been filed."
I don't think any rational person could dismiss someone who calls themselves Justice like its their superhero name.
Noon w/ Coach Ro & DO
Snatch: Performance –> Fitness:
Another poor day. I started doing the Performance, but then switched over to Fitness. The complex was exactly what I needed. I think I will stick with Fitness when it comes to Snatch. Forever.
145, 145, 150
Thems was tough.
4pm @ 12 Labours Crossfit Annapolis
Front Squat @ 185
Toes to bar
12:42, Scaled to 155, 62.5% of my 1RM. All first reps were squat cleans, broke up 9,8,7 into 2 sets and T2B all unbroken. Legs still fatigued from back squats and reverse lounges.
352x1x5, Failed first one
Behind kneck press
209×2, failed 3rd
Lifted with Todd this afternoon.
Snatch High Pull + Hang Power Snatch + High Hang Snatch
Worked up to 70kgs
Clean DL to below the knee + Clean + Power Jerk
Worked up to 90kgs
Then we did AMRAP 8 minutes of
1 rep 80lb medball over the shoulder toss
Interesting note from Robb Wolf regarding the CrossFit/CocaCola/Diabetes issue:
"One can get into the weeds of whether or not sugar specifically is a driver of type2DM, but it's clear that sugar enhances the palatability of food and drives the over-consumption of calories. Some folks have made the point that CFHQ has taken an "interest" in this topic as an outgrowth of the pending licensure being pushed by the NSCA/ACSM. That's largely irrelevant when the larger picture is considered. This is all a story of Crony Capitalism at it's best:Peddlers of sugar (which is a heavily gov subsidized industry) are working to alter the legality of coaching basic human movement. That's for starters. My understanding of all this is that this dovetails nicely into the Affordable Care Act and will put the onus of diabetes and obesity management onto "exercise specialists" not on the food folks consume. Have all the sugar you want, just exercise more. I don't think it's too controversial to say that will not work out well for anyone but the sellers of sugar. Like it or hate it, but CF is in a position to push the needle away from autocracy and towards sound nutritional approaches. I have had a storied history with CF but I will absolutely stand shoulder to shoulder with them on this."
Frank Murray — if you're out there — please offer more times! We want to take your class!!!
First day back in the gym since last Thursday (except for a brief OG attempt on Sunday)
I was ready for an epic comeback.
Huge 9th Street iced coffee ..after 4 days off caffeine completely. Pumped and jittery
Snatches went well.
Bbell warm up
35kg x 1 x 3
39kg x 1 x 3 (80%)
42kg x 1 x 5 (90%)
45kg x 1 (96%)
47kg x 3 x 3
OHS were where things derailed.
Gunning for 120 or 125#, last week 115# felt completely doable
110# failed push press, racked, push jerked and ohs x 2 – shaking like a leaf
105# x 3 – quivering the whole time.
Didn't feel heavy, just feeling the caffeine, that's all. Just the caffeine.
Tabata Burpees – 61
Fitness snatch modified. I did a full snatch instead of a mid hang snatch. I was so upset when I found out bc mid hang snatch is my new favorite lift. Oh well. I did one rep at: 53, 58, 63, 68 (f), 68, 73, 78, 83, 88×3(f). I, Justice, didn't drop at 88#. Sounds much better like that, Noah.
OHS 3×3 @93#. Should have done 98# but my shoulders were fatigued. I finished with 3 reps @98# just to see how it felt and I probably could have done the 3×3 at this weight. Oh well.
Tabata burpees: first, middle and last round @6 reps. The rest were 5. I probably could have tried harder.
Was planning on coming in tomorrow so I don't have to rush around on the 4th, but after proofreading my post and counting the number of times I wrote "oh well" and "probably" I should take a rest day.
Kate R. says
DO, just seeing that quote now, but I dig it.