Partner Snatch Off
In teams of 2, partners alternate in sets of 5 to complete AMRAP in 15 minutes of 30 Snatches at ascending loads
Men’s Rx: 95, 115, 135, 165, 185, 205
Women’s Rx: 65, 75, 85, 95, 105, 115
Scaling Option A
75, 95, 105, 115, 125, 135
Scaling Option B
55, 65, 75, 85, 95, 105
Scaling Option C
45, 55, 65, 75, 80, 85
Scaling Option D
35, 45, 50, 55, 60, 65
At the call of 3, 2, 1, GO… bar starts at opening weight. Have necessary plates nearby to make increases. Increase load every 30 reps. Any snatch variant (full, power, split, hang) is acceptable. Partners must “tag” to handoff.
Dr. Fidler took some time off from CrossFitting and chiropractic work to check out the surf scene in Hossegor, France. He says burpees and squats were definitely transferrable skills when paddling into a wave, but the hours of paddling were hard to train for. | We love seeing and sharing photos of your adventures! Send your pictures and stories to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com so we can give you some blog love.
Catching Up With CFSBK Classifieds
The Classifieds section still isn’t working. If you have something to post, email it to our Managing Editor, Kate R. at Katharine [at] CrossFitSouthBrooklyn.com.
Josi S. is a postpartum doula, and is available to provide support for new and expanding families in the comfort of your home. Postpartum doula services include assisting with newborn care, family/sibling adjustment, meal preparation, and light household tidying. Josi offers education, companionship, and nonjudgmental support while helping families create their own space and time to promote rest and bonding during the postpartum period. She encourages parents to trust their instincts and allows their confidence to grow. An extra set of caring, supportive hands is also a great new baby gift!
An experienced mother, and new doula, Josi is offering a special rate of $25/hr for the first three families to book. Now taking clients for Oct.-Dec. Contact Josi with any questions, or to set up an interview: josi.doula [at] gmail.com, 818-599-4412 (call or text)
Save the Date for CFSBK’s Second Art Show, on November 21, 2015!
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first Art Show last year know it looks pretty awesome. Our second Art Show will be Saturday, November 21st, so save the date!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
Want to Participate?
We’re so excited about everyone who has reached out so far, but we want to hear from more of you! If you are an artist (even if your art is just a hobby!) and are a member at CFSBK, reach out to Kate R. at Katharine [at] CrossFitSouthBrooklyn.com by October 16, 2015 to get on the roster of artists. Your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, design, textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art, and we can set up booths in the changing rooms for audio-based art.) If you participated last year, please DO NOT repeat work you included for that show.
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The Flight From Conversation The Atlantic
Wedneday's workout:
550m run
21 squats at 95# (~80% bw)
15 ring dips (8 with orange band, 7 with red)
400m run
15 squats at 105# (~85% bw)
9 ring dips (red band)
270m run
9 squats at 105#
6 ring dips (red band)
14:02 — Left wondering if I could have done 120#… shoulda tried..
6am with Jess and JB
Woke up this morning tight and sore from yesterday but excited for this work out. I have been pleased with my snatch progress lately so this looked like fun.
Partnered with Super Michael A and we got through 8 reps of the 165# round.
95# – Nice and easy. All touch and go but heart rate starting to climb.
115# – Touch and go the first two sets and then bailed singles.
135# – All bailed singles but no real rest.
165# – Only 10# less than my 1RM and I was pretty winded. Failed the first three attempts then made 3 in a row with lots of rest in between.
Michael finished his 5 at 165# as power snatches with only one fail I think. And I had about 5 minutes to hit my 5. All three were full squat snatches and took all I had. I enjoyed this.
What I didn't enjoy was the cash out. Used the 32kg bell and I think it took us all about 10 minutes to get around the block. Torture!
6am with Jess and JB
Partnered with BK for this one. We got through 94 reps (4 reps @ 165#)
Everything up through 135 felt pretty good. Then things took a turn… Reps at 165# were ugly power snatches with a few misses sprinkled in there. Even though we warmed up the full snatch movement, I couldn't make it happen with 45 power snatches in the bank and a lot of fatigue setting in. In hindsight I should have done the last 10 reps at 135 as full snatches to get ready for 165.
Cash out with a 2 pood KB was terrible. Did 25 GHD situps and some handstand practice at 608 before the most painful shower of my life due to some skinned shins. Seriously… soap and no skin don't mix.
6am.
Partnered with Brad D. 94 reps Rx (see above). Touch and go @ 95#, Quick singles @ 115#, then ugly power snatches at 135# with 3 fails. Probably wouldn't have any failed attempts if my mind and body didn't reject the squat snatch. This metcon had a cool and fun dynamic. Definitely motivates you to keep up with your partner.
My advice, skip the cashout. Taking 32kg for a walk around the block is awful.
Hey can someone explain this WOD a little more, it's a bit confusing but looks fun.
Is it you go for 5 reps at 95, your partner replicates the 5 then you move to the next weight all the way through to 205?
I was partnered with Dylan today, and got through 90 reps at the "B" scaling option, which is 10# lighter than the women's rx. Should have rxed it (Dylan did), but the 115# made me think "no". I wasn't thinking about the fact that we'd probably only get through 3 rounds. Fun workout!
And Ben, to answer your question, you and your partner go through 30 reps at each weight before moving on to the next one. So you each do 3 sets of 5 reps at each weight (30 total) before adding. We got through 90 reps total, which was three rounds.
6am with Jess and JB
Partnered with Chris doing scaled version A. Made it 6 snatches into 115#. All power snatches and touch and go though 105#. Then bailed single power snatches for my 5 at 115#. Really fun workout and my power snatches all felt great. Wish the first scale had slightly heavier weights, 15 snatches at 135# wouldn't happen for me in the Rx.
@Ben – You and your partner do alternating sets of 5 until you hit 30 snatches at the weight. Then increase weight for another 30, etc.
Cash out with 32kg bell. That sucked.
6am with Jess and JB
It was fun to partner with Kayleigh, doing Rx. Snatches at 63 and 73 all moved well. I started to struggle at 83, and the last set of 5 was my best. Kayleigh powered through these with no problem. She hit the first set of 5 at 93 and then I had 3 or failed attempts here. My 1 rm is 98, so not too surprising that I failed here after doing 45 snatched before this. As JB pointed out, I get the bar plenty high, but can't convince myself to drop down :/
Cash out was possibly harder than the workout. Used the 20kg kb and can already feel it.
OG
w7b
HBBS: 195, 210, 230×5
Bench: 155, 175, 205×4
Barbell Lat Pulls: 160×5 EMOM 8:00
Coach Jess, I finally got Wendler right! It only took 7 weeks!!!
I also finally went and got X-rays and a Sonogram done of my shoulder. My money is on some version of Quato…
Haha when reading about tonight's workout, these are words that stick out:
torture, painful, sucked, harder than the workout…
If it wasn't for KH's "fun workout", I might not make it in tonight! :X
@Allie – I think everyone thought the WOD was a lot of fun. The cash out is definitely where all those words were applied.
Some advice for the cashout: Bring $$ because you will want to stop at Threes Brewing for a drink.
Ditto to everything Linda said. I really liked this workout. Touch and go for 63 and 73, bailed quick singles for 83, and bailed singles with more rest for 93. Definitely recommend bailing here into the second or third round because there are just so many snatches that controlling it down takes way too much energy. Definitely a fun workout.
The cash out was what made today part of crush week.
Noon class
Partnered with my Mrs
We got through 14 reps on the 4th weight (165/95)
I started and was the slower partner. Back was smoked!
Looking forward to a rest day.
Today's workout looks fun! I'd like to do this sometime!
10am session
Crossover Symmetry
3 rds:
8 glute bridge (both) with :08 hold at top of last rep
:20 hollow hold
5 each side KB Snatch (12kg)
-barbell drills mixed in
C&J (power clean and split jerk; kilos)
35kg: 3 pos clean + push jerk + split jerk
45kg: 3 pos clean + push + split
50
55
60
64
60x1x2
conditioning:
3 rounds
15 cal row HARD
5 power clean (55kg / 121#)
Rest 90 sec between rounds.
rows were done in :47, :48, :49
the first power clean felt like 150#. holy hell. got a bit better in second and third rounds when i pulled myself together, kept my chest up, and kept the bar close. collarbones took a couple beatings.
Partnered w KHarpZ
Cycled power snatches @ 65#, 75#
Switched to single snatches maybe in the 1st or 2nd set of 85#
Made it thru 29 reps @105# by the 15 min mark
I missed 3 attempts in there. Thanks to Katie's speed we almost made it to the round of 115#
My current best snatch is 108# and that's with much deliberation.. So 14 quick ones at a few lbs less feels pretty great. I wish I'd tried at least one at 115#. I seem to be stronger under duress.
Thanks Katie for being an ideal partner in this one!
And then 1 lap with a 20kg bell in front rack. Nice finisher
7:30 w Katie and Ro
Partnered with Leslie for the wod.
45 was touch and go
55 was about the same
65 was a few doubles and mostly singles
1 rep at 73! Haha 75 is my current 1rm so with about a minute left, I was fine with getting 1.
Leisurely stroll around the block with a 20kg KB trying to kill me.
After: practiced unassisted but ugly pistols. Woo
I was in a trio with Ellie and Eldar. I did 55-65-75-85(attempts). They started 10# higher.
55: Focused on cycling because it's a weakness.
65: Also focused on cycling. Cycled 4 reps the first and second set, then did 3-2 on the third set.
75: Singles. Got a little sloppy. Instead of squatting lower to catch the bar, jumped to a really wide stance in a power position. Also had some press outs.
85: 3-4 attempts. Bar was high, just didn't drop under it. It's difficult to make the transition from power snatches to full ones. Plus I was tired.
Fun workout!
Cashout was tough. Thankfully Ellie had a 16kg kettlebell because I needed to trade my 20kg KB with her at the corner of 4th Ave. Could do 2-3 times the distance when holding with my right hand over my left.
6:30 class with Katie and whit– loved having a class led by two ladies who always give great personalized feedback.
Wod with Barbara! 42, 47, 52, 57. (115 reps) Barbara killed it, cycling the entire wod. I took my last 10 snatches as singles, slowing us down. Considering 63 is my PR for snatch, I feel pretty good. All were power snatches so there is lots of room to grow… Finally!
This workout was so amazing because I really honed into technique. Having so many "at-bats" and great feedback from coaches allowed me to make huge improvements in technique! For once in my life I can't wait for the next snatch day!!! <3
Front rack carry thingy with a white (20kg) bell. The key was to walk really fast. I guess I should've gone heavier because it was not torture. I cheated myself!
So, I admittedly came to class with a bad attitude today because despite over a year at CFSBK, snatches still confound and aggravate me. I vented to Cam at the front desk that even the scaled weight would exceed my ability and then alternatively tried to convince Katie and Arturo that I should either not have a partner or not attempt the same version of the workout as the rest of the class. LUCKILY, they didn't listen to me, partnered me up, gave me an appropriate scaling strategy, and reminded me that what I really should be doing was having fun. Which I did. Thanks, guys.
Power Snatch
187×3
209×3
220×3
242
253
264 PR!
Snatch High pulls
220x3x4
Snatch Push press
220×5
231x5x2
3rds
500m Row
10 dips
15 GHD sit ups
@Alona that's awesome to hear! You were moving well through the ladder too, even up to the last 15 minutes. Nice to know we were able to turn your mood around and let you figure out what you were capable of! Awesome work.
@Lauren B unfortunately….we did not make it to the 105#. We completed 29 reps into the round with 95#. Regardless, great working with you today! I'm glad I was talked into doing this.
Had a lot of fun coaching tonight. This was a fun one!
Also thanks @Allie B, really feelin the looove! <3
Alona…GURL. It's been close to 5 years CrossFitting for me and Oly lifts still very much elude me. It's not just you.
(although I'm somehow hoping that when I can start doing them again, having taken six months off will have caused me to forget all my bad habits???)
Great attitude, Alona!!
@Katie- AHH! Shit! Really??? And if we're splitting hairs 😉 it's 93.
But.. It was fun and 14 at 90% isn't too shabby… 🙂
Totally green with WOD envy over here but I can't fit it in this week. Looked like so much fun!
Took a few days off because I was feeling under the weather.
Yesterday OG.
3RNFT
20 x DU
10 x OH squats
5 x pull-ups
Pause Squat (3@7RPE, 2 x 3@8RPE)
45 x 3, 95 x 3, 135 x 3, 165 x 3, 185 x 3, 215 x 3 (7), 225 x 3(8) 220 x 3 (8)
Pause Bench (3@7,8,9 RPE, 10%drop)
45 x 5, 75 x 3, 95 x 3, 115 x 3, 125 x 3( 8) 130 x 3 (9)120 x 3
Press (5@7,8,9RPE, 10%drop)
45 x 5 , 65 x 5 (7), 72 x 5 (8), 77 x 5 (9) 70 x 5
That's a 2lb PR for 5 and I'll take it because this lift does not come easy.
**
Today OG.
Bench Press (4@7,8,9RPE, 10% drop)
45 x 5, 75 x 4, 95 x 4, 115 x 4(7) 120 x 4 (8)125 x 4(9) 120 x 4.
Not as heavy as last week but that was to be expected.
Margie programmed some FGB stuff for me today.
1. 3 x 1 min row, 1 min rest, 1 min box jumps- 12-15cals on row, 27 box jumps each. I think?
2. Wall balls 3 x 10-15 unbroken 20lb ball to 9ft target. That's a heavy ass ball and I coukd not do them unbroken as my balance was off.m
Kinda not looking forward to seeing how out of shape I am next week ha.
ALONA RULEZ!!!!!