Snatch Complex
Fitness
Every 2 Minutes x 8:
Power Snatch + High Hang Snatch + Overhead Squat
Performance
Every 2 Minutes x 8:
Power Snatch + High Hang Snatch + Snatch Balance
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Exposure 5 of 8
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5 RNFT or 20 Minutes:
5ea Front Rack Reverse Lunges
10 Strict Toes-to-Bars, Hanging Leg Raises, or Hanging Knee Raises
20 Calorie Row or 10 Calorie Assault Bike
Do all Lunges on one leg then switch sides. Bar comes off the floor. Go as heavy as possible. Choose an option that allows you to go unbroken on the Pull-Up bar. Sprint the calories on the erg or bike.
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CFSBK representing at yesterday’s Flex on the Beach event
- Come out to the gym today to support our lifters in the Starting Strength Program Total. The action kicks off at 2:00pm in 597.
Road To Gymnastics Clinics with Coach Whit
What is it?
A series of three clinics to improve body awareness and control, take gymnastics movements to the next level, and learn progressions for advanced skills that you can practice on your own.
When:
We’ll run two concurrent series of clinics. Choose which you want to attend, Wednesday OR Saturday. The Pull-Up clinic finished up yesterday. Here’s what’s coming up:
Wednesday Sep 21 at 7:30PM or Saturday Sep 24 at 9AM: Ring Skills
Wednesday Sep 28 at 7:30PM or Saturday Oct 1 at 9AM: Handstand Push-Ups and Inversions
How much:
$25 per clinic! You’ll get the most out of this series by doing all three, as they’ll build upon each other. Each clinic is limited to 9 people.
How is this different than Anti-Gravity?
AG classes are designed as a complete workout with a warm-up, skill and strength work followed by some gymnastics biased conditioning. The “Road To” clinics are hour long clinics focused on dissecting one to two movements to help your understanding and development of that skill. Classes will meet in the Annex so space is limited!
Ok, cool. Can I go to group class beforehand?
While you are a human being with free will, it is strongly suggested that you do NOT do CrossFit before this class. Gymnastic movements have a high neurological component and require a lot of coordination, balance, agility, and accuracy, while also improving those skills. These things are simply better learned and practiced when you are fresh. Feel free to workout afterward if you’ve got it in you!
Are there buy-ins or prerequisites?
No, but we do recommend you have been attending group class for about 3-6 months before signing up for this series. We will provide progressions for a variety of levels.
What will we work on?
The Pull-Ups/Toes-to-Bar Clinic will involve a lot of hollow/arch drills, strict, and kipping work for both movements. We will focus on lat engagement and how to develop better gymnastics positions across the board. Please note we will not be working on Butterfly Pull-Ups in this hour.
The Ring Skills Clinic will work on ring support/stability, “I’s/T’s/Y’s”, ring push-ups/dips, and Muscle-Up progressions.
The HSPU / Inversions Clinic work will teach you more techniques for getting comfortable upside-down. We’ll work in groups and partners a lot to take our inversions away from the wall!
Bottom Line?
You can never have too much strength or too much skill. Become a cyborg! What are you waiting for?!
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Yesterday’s Whiteboard: Back Squat / Front Squat | Thrusters, Run
Exercise for Better Memory Time
Fidgeting Feet May Keep Legs Healthy When Sitting Futurity
Congrats to those who competed in flex on the beach!
Yesterday
Lots DROMs & :30 dead hangs – feeling achy
4 rounds
:10 wide grip pull up hold, green band
10 alternating opposite arm and leg extended in plank
5 back squat ascending weight (15kg, 35, 50, 60)
BSQ
70kg x 5 x 2
FSQ
60kg x 5 X 2 – these felt light
5 rounds
5 seated MU drill with green bands
550m run
4 sets
5 ab wheel (knees)
Voodoo and mobility (assorted)
I love everything about CFSBK
Hey there, SBK — long time, no see/post!
I'll be swinging through New York for a few days during a whirlwind trip back to the US, and while I think I'll be able to make it to SBK for a WOD, I also wanted to throw out a quick invite to join Matt and me for a drink at the Double Windsor on Prospect Park West on Monday evening. We'll be there for a few hours starting at 8pm. Hope to see a few of you there!
AG
A.
3 Rounds
5 Kip swings
:30 Jump rope practice
20 plank arm reaches
B.
Muscle up skill/strength
C.
With a Partner/10 min AMRAP:
10 Pull Ups
10 Burpees
40 Double unders
8am with some Foxes
Perf Snatch – up to 115#
Couple of these were ugly. All were feeling heavier than they normally do.
NFT – 3 rounds
Lunges: 95# x 3
TTB: 10 / 10 / 8-2
Ass(ault) Bike: :24 / :24 / :22
Threw in some muscle up attempts in each round. 0-1 / 1-1 / 2-3. If I hit .600 in MLB, I'd be a hall of famer so I'll take it. Just need to keep trying to get reps in when I can.
1 pm at The Butcher's Lab in Copenhagen, Denmark. Hangover class is hangover class no matter your time zone.
Conditioning: 10 rounds of 80 m suicides, alternating with a partner, on a warehouse roof in the meatpacking district. Scenic!
Metcon (for time, 12 min cap):
100 d/us [sub: 100 parallel jumps over loaded bar]
25 TTB [sub: hanging knee raises]
25 deadlifts @ 100 kg
50 box jump-overs @ 60 cm
11:59. Barely got through it, even scaled.
"Bonus": 100 sit ups of various types w/an 8-min cap. Definitely did not get through that.
Interesting and friendly place, but intense. Wish a lift was built in there. Class was in English — about half and half expats and foreigners.
Snatch: stayed at 68# to dial in technique. Helpful cues from Ro: loose elbows at the hang and JUMP under the bar!!!
NFT was very NFT today. Strict TTB are a strength. Rowing is a major weakness… But didn't hurt my ankle!
AG: Ro & Ricke confirmed again my muscle up is so close! I pulled all the way to my chest twice, just didn't flip over. Ro gave us an awesome strength building exercise for the pull involving bands! Gunna have to find time…
I want that muscle-up!
That photo is great. It kind of looks like I flexed into Katie E's personal space a bit, oops. Can't contain the GAINZ.
Recap of yesterday, which was a BLAST!!! I want to do this again next year
WOD 1: Establish heavy complex of the following:
Snatch + 2 OHS:
worked up to 125, 135, 145#!!!
Stoked I was able to hit 145 with the man-bar. I normally botch my snatch in high speed comps like this, but it felt good so I went for it.
Clean + 2 FSQ:
175, 185 (Fx2), then 185#!
These were all power cleans, tried to squat clean 185 twice but I just can't find tension in the hole. Really need to figure out this issue, although I will say I've been working really hard to fix it! #helpwanted Overall though, extremely happy with these numbers. And proud of my teammates who kept it very cool, calm and collected throughout this 20 min sh*tshow.
WOD 2: 8 min AMRAP, alternating rounds with Female partner for the following:
5 C2B
10 shoulder to overhead 95#
15 air squats
All unbroken, I believe we ended up with 8 + 11 reps total between the two of us. Couldn't have moved much faster here! Still need to get the hang of butterfly C2B on a shaky rig. More practice in my future!
WOD 3: M/F partners working to complete
"400 M run"
80 lunges 25lb
60 KBS (55#)
40 BJO
60 KBS (35#)
80 lunges 25lb
400 M run
I believe we finished at 13:52. This workout was meh. We couldn't really move any faster for logistical reasons. It was super sandy. #chafecity. the run was shorter than 400 M though so that was a nice surprise.
Cashout: handstand walks on the beach, friendship and nitrocoffeebrewz
I think we ended up in 21st overall out of 72, which is great! Awesome day, a wonderful reminder of why I love CFSBK!
OG
snatch singles- worked up to 86#, 1 # PR. Brett pointed out some issues for me to work on which was awesome.
250m row x5 with a 1 minute rest.
58.9,58.4,58.0,57.4,55.1
Half assed abs.
Watched Crumsho crush the leaderboard time for 500m row!