Fitness: Snatch Pull + 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: 3 x 3
Pull more weight than last week.
For more information about the snatch pull, check out this article and video.
Snatch Balance: 1-1-1-1-1
To learn more about the Snatch Balance, check out this article and video.
Post workout results to comments.
CFSBK at CrossFit 718’s Summer Games
The following teams will represent CFSBK at Crossfit 718’s Summer Games this Saturday, July 25th. The first workout is scheduled to kick off at 12:45pm, all are encouraged to BYOB and BYO beach chair and cheer on our teams! More info can be found here
Swole Patrol: Coach Whit & Brendan N.
Quad City: Coach MeLo & Alex B.
Snatch & Jerk: Lauren S. & Alex N.
Coach Fox & Coach Lady Fox
South Brooklyn Terps: Coach K-Harpz & Jason M.
Good luck teams!
By Chris Fox
As a youth I was not very involved in competitive sports, so I can’t speak to that angle on why competition is a healthy aspect of training as an adult. Sure, I’ve played some pick up football, basketball, rugby, baseball, etc…but the consequences were only week to week, never having long lasting meaning to me. As an adult I have found new meaning in what training and testing mean to me. I’ve trained with intention and set performance goals for more than a decade and found Crossfit within the past 6 years. Crossfit was the first time that I had ever really tested my performance in a competition setting. The beauty of Crossfit, and the related fitness sports that go along with it like powerlifting, olympic lifting, strongman/women, adventure races, etc… is that while you are ‘competing’ with the people you’re sharing floor/track/trail/platform space with, you must also compare your performance to your own previous performances. Sometimes the goal may be to only finish an event. First time out? Just get through it with success. Other times it may be to best your previous years placement or possibly to achieve a top place in an event. In my case the goal is to get better as an athlete and to not slip backward as the competitive environment gets more and more, well, competitive.
I’ve no illusions of winning any powerlifting meets, olympic meets, the Crossfit Games, or even any of the local throwdown style events. Does that mean that my participation is silly? Hell NO! I get to hang with some cool folks, push my limits, and measure where I lay not only in comparison to my fellow athletes but also in relation to my previous self. As a (very) soon to be 40 year old male, society would have me believe that my best days are behind me. I respond with a resounding “NOT” and strive year after year to be a bit better that the me from the year before. I enjoy the process, the goal setting, and the satisfaction of knowing that I prepared for an event as best as I could. Or, in learning what I might do differently the next go around.
We test ourselves day in, day out at CFSBK. There are metrics to be recorded for sure, and you should be tracking them regularly. I encourage you all however to step outside of your comfort zone once in awhile and and test your performance in those not so cozy places where the others are. You might find out that you hate it, but you might also find out that it inspires you to be better or at least have some outside of the box fun. At the very least you’ll have learned something about yourself.
Understanding Volume JTSStrength
Have you ever had a dream like this???