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%.
Snatch Pull: 105% x 3 x 3
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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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30 Unbroken Russian Kettlebell Swings
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- 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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