Power Snatch
Every 2 minutes for 12 Minutes (7 sets):
5 Touch-and-Go Power Snatch
Build to a max 5 rep set for the day.
Touch-and-Go is the goal of today’s Power Snatches, but don’t let that devolve into crappy form for the sake of hanging on to the bar. Scale reps and/or load to something you can handle well.
Post loads to comments.
Exposure 5 of 8.
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For Time, 21-15-9:
Push Press 95/65
Burpees
Pull-Ups
Substitute Jumping Pull-Ups or Ring Rows for Pull-Ups so as to move through quickly. The intended stimulus today is a light-weight, fast workout. Scale accordingly.
Post loads and Rx to Comments
Coaches Noah and McDowell walk last Thursday’s 6:30pm class through a WOD
- If you ordered one of our Dogs of CrossFit South Brooklyn calendars and haven’t picked it up yet, it’s waiting for you behind the Front Desk. Don’t go another day without the cuteness!
- Interested in karaoke with your fellow CFSBKers? Stella Z. wants to organize a karaoke night at Insa on Douglass Street. E-mail Stella at stellavision [at] gmail.com to let her know you’re interested.
- SAVE THE DATE: The CFSBK Community Potluck is January 23rd at 7:00pm, just 10 days away!
Announcing Josh S. as Our New Managing Editor
By David Osorio
As we announced yesterday, long-time blog maven Kate R. will be moving to Montana for the next few months for a teaching position. (We’ll miss you, Kate!) We had plenty of awesome candidates who were interested in helping out with the blog and the rest of our written content, but Front Desker Josh S. really jumped out at us! Josh has been a CFSBKer for almost exactly three years now and is currently completing his PhD in English at the CUNY Graduate Center. He also teaches composition and American literature courses at Hunter College. When Josh isn’t teaching or working (out) at CFSBK, he’s probably chasing his pit bull Taco around, listening to music, or adding to his collection of knicknacks and old, weird postcards.
Tweet The Deets
We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
Next Thursday! Look Feel Perform Better Q&A Info Session: “Understanding Macros”
Attend this Look Feel Perform Better Q&A Info Session, the second of this year’s bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this second session, we’ll discuss how counting and regulating your macronutrient intake will, in turn, control your caloric intake and optimize your training while maintaining lean muscle mass. An open Q&A will follow.
Where: CFSBK’s second floor Annex
When: Thursday, January 21st at 6:30pm
New Blog Feature: Yesterday’s Whiteboard
This week we started posting a pic of the previous day’s Daily Results Board (the one on the right side of 597) as the first entry in the links section at the end of each post. Dan L. was the first to notice in yesterday’s comments. Nice work, Dan! Our wonderful Front Desk staff will post the board to our Flickr account at the end of the day. We hope you’ll use this a training tool to track your progress, so be sure to write the results of your workout on the board at the end of class.
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Yesterday’s Whiteboard: Squat | DB Bench Press, T2B, KB Swings
Henry Sailes Does Fran in 1:53 YouTube
11 Signs of a Great CrossFit Gym Breaking Muscle
Rebel, Rebel: How David Bowie Influenced a Generation of LGBT Youth Pacific Standard
In addition to gauging interest in a CFSBKaraoke night, I am also having a LFPB-friendly board game night at my place in Prospect Heights (about 15-minute walk from the gym) on Friday the 29th. Email me too if you're interested in THAT! Basically, I'll be making a meat dish that you can eat if you're doing either Level 1 or Level 2, and others can bring sides and/or beverages.
It's unofficially called "sober game night" — sobriety is optional, but this grew out of people wanting to find alcohol-free forms of socializing during last year's challenge. We drank a bunch of La Croix sparkling water, played a bunch of nerdy games, and generally had a great time.
I'm not actually doing the challenge this year, but I am tracking macros on my own and this was a fun way of keeping the support going.
6am with Jess and JB
Power Snatch – 105, 115, 125, 135, 145, 155
Happy to get 155 here.
Metcon – 5:07 Rx'd
All unbroken. Paced out the burpees so as not to redline. 15s were tough to hang on to, picked it up for the round of 9.
6am with JB and Jess. Snatch sets were 75, 80, 85, 90, 95, 95. These actually felt really good today – I caught a couple of reps a little soft, but otherwise they felt good. I think I finally know what a proper, full extension second pull feels like. Consistently doing it is another issue…
I did the metcon at 75# and finished in 10:09. I broke up the push presses 11-10, 8-7, 9 and the pull-ups 7-6-5-3, 5-4-3-3, 9. I didn't expect to do the last set of pull-ups unbroken, but they were feeling good and BK encouraged me to stay on the bar.
Finished up with a few minutes of double under practice (they're coming along) and now I'm working my way through a lovely Fran cough.
6am.
Power snatch: 95, 100, 105, 110, 115, 125. Last set felt tough with a slower pace but happy to cycle 125, just focused on getting into the quarter squat and letting the the rest just happen.
Metcon: 7:56 Rx. Push press felt descent, broke each round into 2 sets. Burpees were steady and controlled. Pullups were not good, left shoulder no bueno resulting in losing my butterfly super early.
Hi everyone, there's a job opening at the architecture firm where I work (on non-architecture stuff): Operations Manager. The firm is REX (http://www.rex-ny.com/), and they're looking for someone with 5+ years' experience to run the office, handle HR and accounting, etc. The job is PT or FT. Hit me up if you're interested, and I'll send you the job description (it hasn't been posted on the website yet): nick [at] crossfitsouthbrooklyn [dot] com.
Ohaiiiiiii everyone! Long time no see! I'm over at the annex building hub thing a couple days a week so am still alive and kicking.
Anyway QUESTION!
Has anyone been to Colombia? Specifically Cartagena? On a whim I bought tix and am flying next week for a week vacation. Tromp around Cartagena and am thinking an overnight in Medellin.
Tips tricks things to do things NOT to do anything I would love to know if anyone is willing to share.
Thanks a billion! xoxo
Ahh!! My email is julesandregulations@gmail.com or post here pleeasse 🙂
Still looking for my Rx Smart Gear jump rope and bag – black handles, red rope, name on Rx logo on bag. Please leave at front desk or lost and found if you happened upon it accidentally. Thanks!
6am with JBess
Power snatch – 95, 100, 105, 110, 115, 120. All felt pretty good although had a couple of press outs at 120. Nice to know I can cycle these and just need to be more aggressive.
WOD – 10:00 Rx. Took my time with this one so I wouldn't aggravate my hip on the burpees.
Push press – 11-10, 10-5, 9
Pull-ups – 7-7-7, 5-5-5, 5-3-1. Should have stayed on the bar for that last one to get under 10 but my forearms were screaming at me.
Christ @Dan L! That was the first time I've heard called out at 7am that made me chuckle it was so bonkers.
7am w/ Jess & JB
Power Snatch – 75# / 80# / 85# / 90# / 95# (x2) / 100#
Really happy here. Everything was feeling snappy, and Jess gave me a pointer which alleviated my last pain point here — pushing my knees out so as to avoid raspberries on my kneecaps. 100# is my snatch PR so to be able to cycle 5 with relative ease here has me feeling alright.
WOD @ 85# – 12:12
Flew out of the gate and hit the 21 unbroken for the press and burpees. Then I redlined 5 pull-ups in. I've had a gnarly cold the last week so that surely didn't help matters. Tried to get my breath back the rest of the way and just slogged / coughed through it. Push-presses were 8-7 then 9 unbroken. Burpees just destroy me and I hate them with all my being. With better pacing I'm sure I can do this @ 95# in better time. This was just really bad management on my part.
Congrats, Josh! Looking forward to your blog management.
And of course Dan L was the first person to notice the results board in the comments. He needed to confirm that, in fact, few people throughout the day actually beat the crazy times he puts up at 6am.
Yesterday w/ JayMash
5×1 High Hang Snatch + OHS @ 83, w/ holds at the bottom
focusing on getting underneath the bar quickly and getting comfortable down there.
BB cycling–2 rounds
15s p snatch (85#)/45s rest: 3;3
25s h p clean (115#)/35s rest: 7;6
15s p jerk (115#)/45s rest: x/3 (elbow felt weird on first round)
25s fsquat (115#)/35s rest: 9;10
–probably went a little too heavy on this. Trying to find a balance between working with heavier weights while not totally missing out on the intended effect of a workout.
5RFT
5 Deadlifts @185 (scaled from 255!)
15 hspus
7:something? All deads unbroken, all hspus as sets of five. I think breaking these up from the beginning, despite how easy they felt in early rounds, was smart. Set of five towards the end were very hard.
Quick WOD this morning in between coaching and the office:
3 RFT
10 clean & jerks @95lbs
15 TTB
20 DUs
Mostly just wanted to work on c&j's at 95lbs, but didn't want to just do Grace. Did the first round as 4/3/3 then the second and third rounds as a mix of singles (mostly), doubles and triples. Was tired and rushed and not very warm and didn't go in with a solid game plan (something I've been working on lately). I think my time was 8:21.
Power Snatch: 63, 73, 78, 83, 83, 88. Last set was tough – only cycled 4 and then had to reset for the last one. Noticing from Lady Fox that I definitely need to do: keep the bar closer to my body.
WOD: 10:15. Rx weight, scaled the pull-ups to half. Only broke up the set of 15 push presses. The pull ups actually felt better as I kept going (doubles and singles), still very much a work in progress
Steve, I miss the fury of fitness that you are. You bring out the best of me in WODs. Please keep the candle lit, you will find me. Don't replace me, I will return.
8 am with Christian Michael Thomas Fox
That extra hour of sleep really never seems to serve me well. Snatches felt heavy, slow, disorganized. Wasn't a good day for me to touch and go with them but I got to 6 lbs under my PR. 43, 42, 47, 52, 52, 57. Metcon scaled: 42, JPUs with swing – not sure exactly – sub 10. Push pressed 21 unbroken, 8/7, 9 unbroken. No breath today – burpees were slow and swinging cost time but gotta get those kipping pull ups sooner rather than later!
Ugh I love whoever just became Steve's jump rope. Never gets old.
We usually hang forgotten jump ropes up with the others, have you checked there?
12:00pm Group Class
OTOM Snatches
125×5
125×5
130×5
130×5
135×5
135×4
135×3-1-1
Started to lose my hook grip only on my left hand for the last two sets which is why I couldn't complete the 5 unbroken. This was spicier, and grippier than I anticipated. (Is grippier a word)
PP/Brp/Pull Metcon
8:23 as Rx'd
Goal coming into this workout was all the push-presses and pull-ups unbroken which I accomplished. Arms be dammed! Tried to recover during the burpees which were quite slow. Had "Fran arms" after this
Post class:
GHD Static Hip Extension Holds :20 x3
GHD Static Hip Extension with double KB rows 12kgsx10x3
Turkish Get-Ups holding each position for :05
40lbx1x5 each arm
A little crossover symmetry
8AM with Fox
Abject cry for help:
As usual, the limiting factors for me on all things were my hands/grip. I've thrown the book at this issue over the years–I try to grip properly, manage my calluses with turn of the century medical tools, etc–but even hanging on the bar hurts at this point (gymnastics grips help a bit.) It's not an issue of tearing so much as it is just general pain under the skin where I get a lot of friction and pressure.
Any thoughts from the CFSBK crew? Am open to:
Hand transplants, that scene from 127 hours, wearing baseball gloves for workouts, throwing some sort of human sacrifice into a volcano, some kind of Terminator situation, replacing my fingers with scissorhands, attaching myself to pull-up bars with handcuffs (I'll start with a band and scale up), just squatting for the rest of my life until my quads and glutes fuse into a single leg.
Any and all advice appreciated!
Yay, Josh!
@Jenny M, it gets me EVERY time too! 🙂
Today's work:
1) Press 3×10 at 55#
-easy peasy. will make a 5# jump again next week.
2) Muscle up Transition work:
a) False Grip Hang-high rings 2x:05, b) 2 False Grip Ring rows + 1 Transition, c) Ring Dips (old blue band), d) Proximal Transition drill, e) Ring Stability drill
-3 sets of 5 for each. Made everything a little harder today so only did 3 sets. this is tough stuff!
3) Crash B's: 12x250m with 2 min rest in between
53.4
52.8
53.1
53.2
52.9
53.0
52.6
52.8
52.8
53.0
53.1
52.9
-not as consistent as Monday but overall faster times. Also, it's crazy to me that I now think that deviations of less than 1 sec can be inconsistent. Dreading tomorrow's Crash B's workout…
@ Peter W.: Noah did a great series on Hand Care for CrossFitters last year. Here's Part 1 and Part 2.
My first day on the job and we already have sentient jump ropes posting. I'm in over my head here.
Congrats Josh S.!!!
Power Snatch: 53-58-58-58-63-63-63
Whit gave great cues to not stomp my feet and to not be so soft when I catch the bar. My TNG snatches actually looked smooth afterwards! And felt great!
WOD 8:50 Rx'd
PP: 15-6, 9-6, 9
Burps: unbroken and steady. Round of 15 was tough.
Pullups: 7-7-7, 8-7, 9
Took lengthy breaks during pullups so I could do them in larger sets.
Super fun WOD with a bunch of bada** chicks (Lauren, Ellie and Asha)
Klove, I believe the correct term is TFBA.
Snatches felt great and made some great improvements throughout.
53- 58×5 rounds-63 (had to break 3/2)
Went into the WOD feeling good– chose a lower weight to focus on pullups 55#… The pullups were a disaster! Did 6- then 21 ring rows- then a couple and 15 ring rows- then 9 pullups. guess I really really need to prioritize pullups
Ar was necessary!
Snatch
275
Clean+hang clean +jerk
297×2
308×2
FSQ
345x4x3
365x4x2
Fun class. Great crew.
Power Snatch every 2 mins x 7
I have a tough time w TNG but I think I got a little better today. Thanks to Noah for helping cue me out of a couple pointless and tiring extra movements
63, 73, 78, 78, 78, 78, 83 (only 4)
21-15-9
Push press 63# (15-6, 15, 9) had to fight for that 2nd round of 15
Burpees
Pull ups (6-5s, 5-5-3-2, 3-3-3)
7:51
Power Snatch: 95-95-105-105-115-115-120
David gave me some pointers, told me I shot my hips up first and then bring my chest up aka what my old coach called stripper snatchs.
WOD 10:01 with Jumping Pull ups
PP: 10 -11, 9-6, 9
Burps: 1st two rounds broken up into sets of 2, last 9 unbroken
Pullups: all unbroken
I have the same issue as Peter with my hands, They just hurt while hanging from the bar. It takes like a week of no bar pulling or holding movements for it to go away and then after the nest heavy gymnastics WOD they hurt again for a while.
7:30
Power Snatches at 75 for first 2 rounds, 95 for the remaining 5. Still getting used to these. Felt better throughout the work, really trying to do these with speed.
21-15-9
WOD in 10:56
Used 85 for push press
Broke first 2 rounds of burpees into 3rds
Did feet elevated ring rows in place of pull-ups today, trying to work around some discomfort experienced during vertical pulling movements. Horizontal pulling felt safe and normal so went with those.
OG
Trying to stop a cold in it's tracks so I did some slightly lighter weights today. Zero motivation to push.
Worked on some clean and jerk singles: 83-103 lbs
Yesterdays WOD with Erin and Mary with 53# and pullups at 15-9-6.
I want to say it was 10:19 or 11:19… ?