Overheat Squat or Snatch Balance
Fitness
Overhead Squat:
2-2-2-2-2
Work up to a heavy double for the day.
Performance
Snatch Balance:
2-2-2-2-2
Work up to a heavy double for the day.
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Exposure 2 of 8
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For Time:
50 Calorie Row
40 Box Jumps 24/20″
30 Toes-to-Bar
20 Burpees
10 Ring Muscle-Ups
Sub Hanging Leg Raises, Hanging Knee Raises, or Floor Levers (supported by either a heavy kettlebell or dumbbell) for the Toes-to-Bars as needed. Sub 10 Jumping Ring Muscle-Ups, 15 Ring Dips, or 20 Heavy Dumbbell Thrusters for the Muscle-Ups.
Coach KHarpz’s Overhead Squat face is so good that it has its own meme
- Schedule Change: We are no longer offering 9:00am CrossFit Preschool on Sundays.
- Today’s 2:00pm Anti-Gravity class is cancelled.
Fight Gone Bad 2016!
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised nearly $27,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we’ll be partnering with BCF again and hope to surpass last year’s donation numbers.
Last year we had 160 members participating and this year, we’re capping it at 200.
The registration deadline is Monday September 5th, 2016.
Tell Me More…
When is Fight Gone Bad?
Saturday, October 15th, 2016. First heat begins at 9am.
What is Fight Gone Bad?
Three rounds, as many reps as possible, of:
Wall-balls, 20lb, 10ft / 14lb, 9ft
Sumo deadlift high-pulls, 75/55 pounds
Box Jumps, 20″ box
Push-presses, 75/55 pounds
Row
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the three rounds is five minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.
What does the registration fee cover?
The $30 (plus tax) fee covers the cost of a team tshirt. You and your team will be able to create a unique team name and decide on tshirt colors. We also give prizes for the team with the most spirit…think costumes, props, etc!!!
Why are we fundraising?
In the past, our annual FGB fundraiser has been a great way to bring our community together to support great charities—and we chose to support the Brooklyn Community Foundation because Brooklyn has been exceptionally good to us and we want to help give back to the community that CFSBK is proud to call home. If you’re not familiar with BCF, make sure you visit their website to check them out. Or if you’re lazy, at least check out their list of Grantees; we’re sure you’ll find one or two not far from you!
Will there be a fundraising minimum?
While we’d love for everyone to make wholehearted attempts to raise funds, there is no fundraising minimum to participate. However, as in years past, there will be some sweet prizes awarded to the top Individual Fundraisers!
Ok, you keep talking about fundraising but how should I do this and when should I begin?
Once our registration deadline ends on September 5th, we’ll create teams consisting of six athletes. Shortly after, athletes will get an email from us with their team assignments and all of the details to set up their fundraising pages. We’ll be using Crowdrise as our fundraising platform again and participants will have individual fundraising pages that will be super easy to share with friends and family. (Check out last year’s main fundraising page HERE!)
Also, we’re looking for donations to give out as prizes. Contact Danae [at] CrossFitSouthBrooklyn.com if you have something to offer!
Tell me more about the workout. What if I can’t do it Rx’d?
Here’s Coach Glassman explaining FGB in detail. And don’t worry, we have scaling options available!
So the day begins at 9am, but how long will it last? When will my team go?
The length of the event depends on how many total athletes/teams we have. We run two teams through the workout simultaneously and new heats start every 20 minutes. Unfortunately, we can’t tell you exactly what time your team will be going until we get closer to the event. Of course, we hope that you plan on spending a few hours with us, not only competing but also supporting your fellow teams. And per usual, we’ll have some tasty adult beverages to enjoy!
What if I can’t attend that Saturday, October 15?
You can still sign up to be a part of a team to participate in fundraising and get a team tshirt. Unfortunately though we won’t be running a Fight Gone Belated this year.Sign up anyway and select the option to be on Fight Gone Belated!
Ok, I’m sold. Where do I register?
Sign up here for Fight Gone Bad 2016!
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Yesterday’s Whiteboard: Back Squat / Front Squat | Partner WOD
The Muscle Snatch: You’re Probably Doing It Wrong Catalyst Athletics
Do Not Pull The Emergency Break The Awl
AG is cancelled today.
8am with 6am and Foxes
Snatch Balance – up to 110#
Dumped one @ 105# because I wasn't braced. These are humbling
Metcon w/ JMU sub – 10:21
Box jumps unbroken, TTB in 15-5-5-5, unbroken burps, singles on the JMU.
Snatch Balance Doubles: 75, 85, 95, 105, 110. Didn't feel super confident going into these, but all felt pretty solid.
WOD: 15:20 with matador dips. Lost a lot of time during T2B on rack B – just couldn't hold on for more than 2 at a time from the start. Silly grip.
Lots of fun Flex on the Beach Prep yesterday.
Serious WOD envy!!! Forced myself to take a rest day today. Will try to get this one done during the week, I think!
Flex Prep was indeed a lot of fun yesterday. Need to work on heavy power cleans and power snatches between now and then. C2B (singles) are coming along surprisingly well!
Noon class
Never been comfortable with snatch balance but today was particularly bad. Failed at 154.
WOD wasn't much better. Got to the rings in around 9 minutes and had a wierd miss on my left side. Walked away and was gonna just be done but decided to do 10 GI Janes instead.
Worked up to 135 on the overhead squat, passing through 95, 115, 125 on the way.
WOD: subbed knee-raises for toes to bars. Did the ten muscle-ups as strict singles, which took forever. But I finished. 14:56
Fall semester classes begin tomorrow.
12 p.m. w/JB & McDowell.
Snatch balance: up to 145×2. Got through 1 at 155, with a conspicuous pause halfway down after getting it overhead, but couldn't repeat. Definitely a helpful movement. Need to combine it with some pull work to get the various mechanics I had trouble with yesterday in the metcon ironed out.
Metcon: 12:43, subbing hanging leg raises for the TTB (my hips were just not cooperating today) and 2x 45# DB thrusters for the muscle-ups. Slow off the rower and not much faster after that.
Subway Series finale at Crossfit Queens.
First event DT ladder: Dead lift, power clean, jerks (any overhead movement was OK)
95#, 105#, 115#, 125#, 145#.
I made it through 96 reps- 3 cleans. PR's for cleans (115 and 125) and push press (115). last place.
Second event:
12 calorie row
8 calorie assault bike
max deficit pushup ladder in 6 minutes:
1 each @0, 2,4,6,8, and 10"
then max at 10"
Um, yeah. my arms forgot how to work after doing DT.
I was 20 secs at 12 cals on the rower, 20 secs on the bike so I was at pushups
with 5 mins left.
I did my first pushup and knew my plan was shot- arms were completely dead-
have never really felt that before. Couldn't get more than 3/4 in a row.
44 total- nowhere near my goal of 75. last place again.
This was really fun overall- It's such a different feeling to compete- I'll definitely do it again.
Snatch Balance: Started at 75# x2, then went down from there so I wouldn't land high and ride it down. 702X2, 72.5– failed.
WOD: 14:18 JMU to high rings, 30" box. Upgraded to 30", when I've done these at 24" before. That was disappointing. :/
Snatch balance: 63-73-83-93-103-108×1
At 103 and above, I caught the bar low enough, but didn't ride it down smoothly. Failed the second rep at 108. Didn't want to push it today. Pulled a muscle in my neck/trap this morning.
WOD in 14:17 with 15 ring dips subbed for MUs. Wasn't able to do the jumping MUs today. Dips were all singles and were REALLY tough after swimming laps and doing 3 sets of 10 pool dips (equivalent of a dip on the matador with a slight advantage since I was in water) yesterday.
Lazy at OG tonight
Snatch balance : worked up to 88×2. Did 93×1 and failed the second
Worked on some snatches.. Wasnt feelin it.
Annie in 6:22 which is an 11 second PR.
Did group class today! Fun since I normally coach. Had quite the late outing last night with the roller derby champions. Who tried to recruit me because they told me they liked my biceps. I kindly declined, because unfortunately my biceps do not reflect my skating abilities. (Although roller derby looks legit and I kiiiinda wish I had the time to do it) ANYWAY.
Snatch balance:95×2, 105×2, 115×2, 125×2, 135 (F), then got it together and hit 135#x2
This is milestones better than it has been in the past. Wow. much more comfortable working behind the neck these days, it's a pretty terrifying place for me. I started taking my grip narrower with all snatch related lifts recently and it's made a huge difference. All of my accessory numbers have shot up and my snatch technique has improved as well because of this. Good shit!
WOD: 10:18 RX
everything was smoooooth sailing until those MU. Got to them right about 7:05…took me wayyyy longer than I thought. Kipping power was shot after the T2B I suppose? Was talking to Fox post-WOD about how I need to hit MU at the end of a workout more often. I always do them EMOM style so I'm generally more fresh. HUGE difference so this is good to know. Coincidentally, it looks like I'll be testing 14.4 on Sunday next week so I got a good test run of my capacity here!