Every Other Minute for 10 Minutes:
Fitness and Performance: 1 Snatch
For both Fitness and Performance, start at about 70% and work up to a max for the day.
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Exposure 6/8
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AMRAP 20 Minutes:
10 Toes to Bar
15 Box Jumps 24/20
20 Kettlebell Swings 53/35
Sub Knees to Elbows or Hanging Knee Raises for the Toes to Bar as necessary but keep in mind that AMRAPs are a great place to work on a skill that you don’t yet own, even at the expense of a lower score on the WOD.
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Grace R. getting set to pull | Photo by the long lost, beloved Bekka P.!
- SCHEDULE UPDATES: AntiGravity and the Teaser class are CANCELLED today! For all of our upcoming schedule changes, check out the Class Schedule page.
Coat + Canned Food + Book Drive
We’re combining our coat and can drive with a book drive this year. To keep it simple our collection dates for coats and cans and books (children, to be specific) are going to run from November 15 – 25. Please bring all donations to the Front Desk.
New York Cares Coat Drive
Give the gift of warmth this holiday season. CFSBK is collecting new and gently used winter coats to help keep those in need warm during the winter season. New York Cares aims to collect 100,000 gently used winter coats each November and December and distributes them to thousands of men, women, and children who would otherwise go without them. They work hand-in-hand with a wide variety of Community Partners in New York City to make sure coats are distributed as quickly as possible. We are only collecting coats at this time.
City Harvest Canned Food Drive
CFSBK is collecting canned foods to help stock NYC’s food pantries and soup kitchens. City Harvest helps feed the more than 1.4 million New Yorkers facing hunger each year. They provide free deliveries of food to more than 500 emergency food programs throughout New York City. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).
Reading Partners Children’s Book Drive
Reading Partners is a national nonprofit organization that trains students from low-income schools to be confident readers and they need more books! Bring your your gently used children’s books to CFSBK for the Reading Partners Book drive. These books benefit struggling readers from kindergarten to the 4th grade. We’ll post a flyer on the bulletin board with author and title suggestions, please donate new or gently used books only.
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Congrats to all of our artists last night, and huge thanks to everyone who came out to CFSBK’s second Art Show, especially to our amazing volunteers who helped set up and put all the gear away. It was a smashing success, and Coach Whit crushed her dance (as did all of you at the end of the night)! Photos coming soon!
Snatch (kg) 65, 70, 75, 80, 85 (3kg PR!)
Wasn't actually snatching all that well today. 80 and 85 were both high and a little in front of me. 85 was a little bit lower and it's a PR so I'll take it, but probably need to back off and not push the weight til everything is moving smoothly so I don't reinforce bad habits.
Metcon – 8 rounds + 3 KBS
Came out of the gate a little too fast. Had finished 5 rounds at 10 minutes in and it really caught up to me. Practiced bounding all the box jumps and resting at the top, which helped me keep moving.
Super impressed by all of the artists yesterday and enjoyed the company of all the CFSBK-ers – fun to see everyone in their street clothes.
Snatch: 78, 88, 93, 103F, 103F. 93 Felt so good that I wanted to go for the bigger jump, but alas today wasn't my day. On a positive note, they were "good" fails because I was getting under (lots of falling on my bottom), but I wasn't committing with my arms (need to punch up).
WOD: more T2B than I have ever done before. Ended 2 KB swings into my 6th round.
Yesterday at OG:
FSQ: 60 x 3 x 4.
T2B practice (sets of 3 with rest between – trying to play around with efficiency). I don't know if this practice helped or hurt going into today – probably was a positive,
WOD with some lovely human beings: 7 rounds of 7 power cleans, 7 thrusters, and 7 over-the-bar burpees. 10:28.
Nice 11am AR since AG is cancelled (:*() .
Snatch: 57, 62, 67 (f), 67 (f), 67 (power snatch). I hit 68# one time two weeks ago…67 was over my head, just gotta get under it and be confident to push up and stand it up.
Whit said something really cool about settting up: think of it as making a 'system' with the bar. Helped me visualize the lift and it's technical mechanics like a machine which made it less personal.
WOD 8 rounds + 10TTB + 15BJ + 5! KB. Had to beat Dan L by 2 reps.
I could have gotten the whole 9 rounds if I hadn't slowed down when I knew I'd hit my goal of 8 rounds.
Oh yeah! Congrats to all the artists yesterday! Such a fun night. Loved seeing Whit dance and having a late night dance party.
I will say, crossfitters are the best dancers. #squats So much fun!!!
8am
Snatch (kilos): 60, 62, 64(f), 64, 70. Lost the first 64 forward. First time going beyond 60 kilos this cycle. 70 felt like 60.
Metcon: 8 rounds Rx. Broke up T2B to 5/5 with a 10 second rest between. Box jumps all rebounding, quick and easy. Swings 11/9 with 10 second rest. Moved quickly first 10 mins, then the last 10 was alot slower, with bigger pauses between movements.
Snatch:
63
73
83x2x2f
83
93x2x2f
Whit said I was pushing the bar away from me with my hips which is why I kept failing. 10# jumps were tough. Next time I will start at a higher weight I know I can hit every time and do 5# jumps.
WOD Rx'd 7 rounds even. Allie, you killed it!
T2B: Did 5-5 or 6-4 each round
Box jumps- slow and steady
Swings: Unbroken the first and last two rounds. Split them up as 10-10 or 12-8 for the middle rounds. Should have sucked it up and gone unbroken for as many rounds as I could.
Fun night last night! Ditto to everything Allie said!
9am with The Fox Family
Snatch
Not my day today but I can't complain because I have been really happy with my progress this cycle. Ended up at 75kg. Fox noticed that my first pull was too aggressive which is a bad habit of mine when it gets heavy.
WOD
7 full rounds plus 6 T2B
T2B – first two rounds unbroken and then 6/4 thereafter. I was able to maintain my kip the entire time which never happens.
BJs – jump up step down the whole way. I kinda want to try bounding.
KBs – first round unbroken and then 11/9 the rest of the way.
I never redlined on this. This is one of those workouts that I feel like I could have gone faster but I have no idea where I could have made up time.
Bench Press: 155x5x3
WOD @15sit-ups, 24" box, 24kg bell (Russian swings): 7 rounds + sit-ups + box jumps.
10am class
Snatch was feeling pretty decent today
165, 175, 185, 200, 240# snatch pull, 210F
The 210# would have been a 5# PR but I did the snatch pull too heavy.
I do a snatch pull before trying for a snatch PR attempt at a heavier weight to mentally prepare for a less heavy weight to go overhead. It has worked every time in the past but this time I went too heavy for the pull and should have done it at 225#
WOD rx'ed did 7 round + 10 T2B + 15 BJs + 3 KB swings
This was a good one. I liked this one but I went out a little too fast in the beginning so I paced a little more towards the 5-6 minute mark and then pushed it on the last two minutes.
Did a secondary workout on the way home from the grocery store
1 mile walk with 60# of groceries dodging little kids left and right!
The art show was awesome once again. Congrats to everybody involved. So much talent on display! Whitney's dance blew me away. So beautiful.
11am class with DO.
Snatch- 78, 83, 88, 93, 98 (PR)
Missed 98# a few times- bad misses; commitment issues- but I was determined to get it and eventually power snatched it. Thought it was 93# until I unloaded the bar so I was pretty happy!
WOD- Rx- 7 rounds, 1 box jump. T2B need work- can't string them together at all but this is the most I have ever done, by far. Pretty sure it's the most American swings I've done too- all sets unbroken. I was pretty surprised by how many rounds I got to be honest as I thought the T2B would slow me down more than they did.
OG
Snatch: 3,2,2,1,1,HS
36kg
42kg
45kg
48kg
51kg
HS: 55kg, 60kg, 62kg Fx4 (gotta push with the damn legs)
CJ: 3,2,2,1,1,HS
45kg
53kg
56kg
60kg
64kg
HS: 70kg
FSQ: HS: 70kg, 75kg, 80kg
Food please.
OG
Snatch: 3,2,2,1,1,HS
36kg
42kg
45kg
48kg
51kg
HS: 55kg, 60kg, 62kg Fx4 (gotta push with the damn legs)
CJ: 3,2,2,1,1,HS
45kg
53kg
56kg
60kg
64kg
HS: 70kg
FSQ: HS: 70kg, 75kg, 80kg
Food please.
OG
Snatch: 3,2,2,1,1,HS
36kg
42kg
45kg
48kg
51kg
HS: 55kg, 60kg, 62kg Fx4 (gotta push with the damn legs)
CJ: 3,2,2,1,1,HS
45kg
53kg
56kg
60kg
64kg
HS: 70kg
FSQ: HS: 70kg, 75kg, 80kg
Food please.
500m row ~2:05 pace
Warm-up 3 rounds
5 BTN press
5 OHS
5, 3, 3 chin-ups w :10 negative on the last
Snatch Bbell drills
35kg x1 x5 (plus 2 failed from the hang, shoulders soft)
40, 42, 44, 46 – these all felt really good
48 F, 1 – previous 1rm, felt light!
50 F, F, F – felt like I was out of energy
3 rounds
10 box jumps 24", 30"
5 HSPUs 1 abmat
3 matador dips unbroken
Crossover Symmetry