Power Snatch + Overhead Squat + Snatch (full)
Work up to a heavy load on the complex, a bit beyond your work weight for the metcon.
Post loads to comments.
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“Broly”
For Time:
21 Power Snatches (115/80)
21 Lateral Barbell Burpees
15 Overhead Squats (115/80)
15 Lateral Barbell Burpees
9 Squat Snatches (115/80)
9 Lateral Barbell Burpees
Post time and Rx to comments.
WOD courtesy of CrossFit New England.
Throwback Thursday, and a bit of holiday confusion, to this post-Halloween CrossFit Preschool post-class flex-off. If you asked Santa for something cute, you’re welcome.
Holiday Schedule Changes
TODAY (12/24) CHRISTMAS EVE:
ON: 6am, 7am, 8am, 10am, 12pm
CANCELLED: 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (12/25) CHRISTMAS:
ON: 9am* (extra class), 10am
CANCELLED: all other classes, including CrossFit Kids
Open Gym is CANCELLED
Saturday (12/26):
Normal Schedule
CANCELLED: Yoga for Athletes
Sunday (12/27):
Normal Schedule
CANCELLED: CrossFit Preschool
Thursday (12/31) New Year’s Eve:
ON: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
Normal Open Gym hours
Friday (1/1) New Year’s Day:
ON: 11am*(extra class), 12pm, 1pm, Open Gym from 3:30-8:30pm
CANCELLED: 6/7/8/10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Evening Open Gym hours only
2016 Look Feel Perform Better Challenge Check List
Are you participating in the 2016 Look Feel Perform Better Challenge? Complete the following steps by January 5th in order to participate and be eligible for prizes:
- Sign your name on the big list in the community area of the gym.
- Buy-in of $30 cash, given to Front Desk staff.
- Answer a few brief questions and submit your “before” photos here. These entries are private will not be published or seen by anyone other than us without your consent.
- Perform the Test WOD and record your results. This WOD will be programmed on December 30th, but can easily be performed on your own at Open Gym.
- Begin tracking points earned daily on the spreadsheet (which will be live soon!) based on how well you’re complying with the guidelines and submit 4 and 8 week check-in submissions.
- Optional: Attend the bi-monthly LFPB Q&A Info Sessions at CFSBK. Each one will have a brief topical lecture and a Q&A. The dates for these sessions are 1/7, 1/21, 2/4, 2/18, 3/3, and 3/18. The first discussion on January 7th is titled, “Why Should I Care About Nutrition Anyway?“
Want to Work at the Front Desk??
CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym.
On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year.
We will be interviewing this month and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:
Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.
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A Force Unleashed Sports Illustrated
Broke SB Nation
Tiny 6am
Worked up to 135# in the complex.
Broly Rx'd in 12:11.
Power Snatches – cycled the first 7 and then bailed singles.
OHS – 5/5/5
Squat Snatch – bailed singles. Failed the second rep.
Merry Christmas CFSBK!
8am, because I can. Need to amend my answer to favorite holiday movie: A Muppet Christmas Carol. Clear winner, can't believe I forgot.
Worked up to 83# on the complex.
Broly at 78#. 10:20.
Power snatches: 5-4-3s
OHS: 8-7. I knew unbroken just wasn't going to happen, but glad I was able to keep it to two sets.
Snatches: All singles with lots of time to rest and set up inbetween. Refused to fail here.
Burpees happened. Flew through the last set really quickly because I had rested so much when prepping for each snatch.
Dear SBK, I miss you. Went to Crossfit Bensalem and the coach showed up late for class.
They programmed a "12 days of xmas" WOD which I may have erred a little too much on the side of caution in scaling. I'm not sorry — the movements and the volume were pretty wrist-heavy even with my scaling.
It went like this:
1 SDHP 55# (Rx)
2 thruster (I took from a rack to avoid cleaning)
3 push press (ditto)
4 clean pull (Rx clean)
5 power snatch (Rx)
6 KB swing 16 kg (no Rx given)
7 pull-ups, green band (probably too much assistance there)
8 hanging knee raise (Rx K2E)
9 box jump 20"
10 DUs
11 burpees (to dumbbells)
12 walking lunges 25# plate overhead (Rx)
32:10. Even scaled as this was it was pretty spicy.
PS, why am I not surprised that DO has more than one Halloween costume?
8am with the Foxes (first time I've ever gone to a non-6am class during the week).
Complex: Worked up to 155#. Bailed the snatch at 165#, so I backtracked and hit it at 155# again.
Metcon: 7:39 Rx. I am still sweating from this one. Did the first set in 8/7/6, then hit the burpees methodically. They smoke your legs, which was great for the OHS. I almost dumped it mid-way but held on. Did the snatches in singles with a quick pause, then hit the gas on the last set of burpees.
Snatch Complex
Power + OHS + Snatch
95-115-135-165
"Broly"
10:54 Rx'd
Maybe paced too much early on. Tried to pick it up on the 9 burpees and quads froze. Burpees over a bar are the worst.
Tomorrow is a special WOD, not a regular rest day. Everyone should come!
Snatch Complex (kg)
40, 50, 60, 65, 70 then a few snatch singles back at 60. All felt solid.
Metcon – 7:06
Broke up the Power Snatches 8-7-6, which was fine. Did the burpees methodically to save my quads. Almost dumped the bar on the 13th OHS, so I brought it to a back rack for a couple seconds and finished the last 2 reps. Snatches were quick singles and then picked it up for the last set of burpees.
Fun day today.
Broly in 9:27 at 83#
-power snatches in 5-4-3's
-ohs unbroken
-snatch in singles
Sweaty mess on the 70 degree Xmas eve!
Also if anyone accidentally took home the wrong iPhone please email me at info @ crossfitsouthbrooklyn.com. It would love to be returned to its rightful owner.
7am with Fox with an open gate on Xmas eve!
Snatch complex – worked up to 105#. Not a good day for my snatch. Arms are surprisingly fried from Wednesday's work.
WOD – 11:37 at 95#
Power snatches in 5s until 15 then 3s, OHS in 5s, bailed singles for my best attempt at the squat snatches. Burpees slow and miserable until the last set when I finally decided to put some effort in. I fool heartedly thought I was going to finish in the same time as lady fox after we got to the OHS at the same time. She then turned on the afterburners and left me sweating in my own puddle of slowness. Workout was more fun then I was expecting!
Then I decided to sweat all over the GHD machine for a cash out.
Nice sweaty xmas eve workout with the Foxes. Worked up to 67# on the complex.
Broly in 11:26, using 52#. Had to break up the OHS into 8/7. Burpees spiked the heart rate, maybe all those beers last night didn't help either. Its the most wonderful time of the year!!!!
Hope to make it in tomorrow. Question – if I miss saturday, is there an option to LBBS and FSQT on Sunday,also?
Yesterday's 430 class
Bsq 215x1x2
Fsq 190x1x2
Did the EMOM metcon completing all the reps.
Only goal was to do the pull-ups unbroken which I managed
And to beat LB which I did and didn't
Great energy from everyone. Dylan is a beast!
@Kristen: not per se, but we can always try to find space to accommodate some squats. Come in ready to squat before or after class, or maybe skip the WOD to make them up in lieu of it.