CrossFit South Brooklyn

Established 2007

Snatch | WOD 7.9.15

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Fitness: 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%.

then,

Snatch Pull: 105% x 3 x 3

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e5/8
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Heaving Snatch Balance: 3 x 3 
Aim to do these at about 80% of your best full snatch. Leave room to go up next week.

To learn more about the Heaving Snatch Balance, check out this article and video. 

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Accessory Work:

3 Rounds:
30 Unbroken Russian Kettlebell Swings
270m Run

Post total reps to comments.

  • The Spiking Tacos won 2 out of their 3 games last night, which puts them in the playoffs next week! Go Tacos!

Behind the Desk: Mirko Berloso

You all love the Underneath the Hoodie series and we’ve brought 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. Today’s spotlight is on Mirko B., and it happens to also be his BIRTHDAY.

Name (and any nicknames): Mirko Antonio Berloso! “Mirk” 

Where were you born and where did you grow up: New Yawk, New Yawk! I was born in Manhattan, grew up in Astoria, Queens! I went to H.S. In East NY Brooklyn and have lived in BK since 2001. 

How long have you been CrossFitting, and how did you arrive at CFSBK? I started CrossFitting back in 2007, at the time there was only one box in the city. At the “Black Box,” Keith Wittenstein gave me my first teaser class and I was hooked! Due to work conflicts and location I started going back to the typical globo gym. Then I moved to Park Slope in 2010, found CFSBK, and have been here since 2011.

What are you up to when you’re not at 597 Degraw Street: I’m busy running my restaurant, Ideya.

First album that you loved: The Beatles’ Magical Mystery Tour 

“Ask me about that time I…”: I found a dead body in my hotel in Mumbai (it was Bombay back then), India. 

Favorite restaurant or bar in Brooklyn: You mean besides my own restaurant? Which is awesome by the way. 😉 I really enjoy going to Prime Meats in Carroll Gardens, and my favorite bar is Sycamore in Ditmas Park. 

Favorite and least favorite lift: Favorite would have to be the deadlift, and least favorite the snatch of course!

Any Front Desk PSAs you’d like to share? Please, wash your cups 😉 

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Stay Connected to the Bar: Snatch and Clean Turnover Catalyst Athletics
Everything Is Yours, Everything Is Not Yours Medium
The Strange and Curious Tale of the Last True Hermit GQ 

Comments

  1. MIRKO!!! HAPPY BIRTHDAY! loved reading this. so glad to know you and you make me laugh and i love talking to you when i see you around!! also the PSA is SO TRUE!

  2. Happy birthday Mirko!

    Morning OG! I guess technically I was not supposed to be there — as I now understand it, morning OG is only for those with OG-only memberships — but thanks to the coaches for letting me come, since I can't really do Thursdays otherwise.

    Made up the press exposure that I missed on Monday: 67.5x5x3. I had considered doing a 5# jump instead of 2.5 from last week but this was the right choice.

    Weighted chinups: BWx3, +5×3, +10×2, +15, +20, +25F. I used to be able to do +25, but then I was a) 5# lighter and b) not recovering from an injury.

    Then I did the running/KB cash out with the 7 AM class. My left hand grip is all, "I hate you," now.

  7. Happy Bday Mirko!

    Been out of town for over a week so i finally decided to drop in on the closest gym…. which is 45 minutes away (!!)

    Crossfit Juggernaut (that name- yes!) in Laconia NH.
    I really liked the gym, but it felt a little unorganized. Instead of pairing people up by weight it was just "find a partner" so both times my partner and I were very mismatched.

    Got in some HBBS with a 3 second pause. 5×7 at 130#.
    I really enjoyed the WOD- partner workout 20 min AMRAP of 5 HSPU, 7 TTB, 9 G2OH. My toes to bar were gone very quicky 🙂 haha

    Best of all- everyone was SO friendly. But I think that's the case in general up here in NH. I've been in NYC too long I guess.

    Glad I could visit a new gym and it's always refreshing to see things they do that I like and things that I like better at CFSBK.

  8. The message I'm getting here is wash your cups or you'll end up like that guy in Mumbai that one time….

    Love you, Mirko!!!

  11. 6am with Jess and JB

    Fitness Snatch: 33, 53, 63, 73, 78, 73
    Snatches felt snappy this morning, but I still struggle with actually getting low. I think I just need to move faster.

    Accessory work: 33, 53, 63, 73x3x3
    This was a little wonky to start, but moved well for the work set. JB pointed out that I could still go lower, but really glad to see this accessory work. Hopefully it will start to translate in my snatches.

    Cash out: It was great to get a little running in. Used the 20kg KB, maybe could've done 24kg.

  12. Happy bday, mirko! Everyone go have a coconut mojito at Ideya. That place is delish! And of course, only someone like Mirko would have a story involving a dead body and India. Nice.

    Snatch: really came in with an attitude of focusing strictly on technique. I've been watching several snatch videos (that's what he said) and thought a ton about getting under the bar before gravity starts to pull the bar down. Helped a ton. Had a blast snatching today! Did 55# twice and felt confident. Would've loved to record it to trace the bar path… Next week. Maybe I'll give 57 a go next week.

    As for the accessory work, those heaving snatch balances were deceptively hard!!! Did 42# with Leah and janelle.

    Did a few sets of banded ring dips, muscle up transitions?, and a little rowing after being inspired by Leah to get in a second workout "because it's summer".

  13. Only days I don't leave everything at the gym… when Mirko's at the desk 🙂

    Happy Birthday Mirko!

    Love taking Snatch class with Jess at the helm. Great class today even tho my snatches left much to be desired.

    Bbell warm ups
    Stayed at 35kg for about 10 reps. Shoulders feeling creaky probably from yesterday's work-out

    Heaving Snatch Balance with Meena (sp?)
    83# x 3 x 3

    3 rounds NFT
    30 unbroken Russian swings (20kg, 20kg, 24kg)
    300m row

    Lots of mobilizing for shoulders, quads, hams and super knotty calves

    Then took a very straightforward Yoga class

  15. 4:30 w/ Coach Whit
    Happy bday, Mirko! Sorry for calling you Birko all these years.

    Snatch: Fitness complex
    Worked up to 125#
    Felt so much better doing the complex vs doing the full movement.

    For me, Snatching is like remembering phone numbers. I need those dashes.

  17. Snatch
    Attempted to PR at 195 today but it was not in the cards for me today

    3 Rounds FT:
    7 Power Snatches 135
    14 Bar Facing Burpees
    7 CTB Pull-Ups

    I didn't actually start a clock but went through it as quickly as I could. Had some weird hangup where I missed like 4 snatches forward in the last round. It was odd

    then an ice cold shower!

  18. Happy birthday Mirko! One of my favorite friends at the gym and in real life. Have a good one and I will second (third, fourth) that very important PSA 🙂

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