Snatch
Heavy Single:
85-95% x 1 x 3-5
The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make 3-5 reps between 85-95%. This is not necessarily a testing day, but if you’re making all your reps and feeling good then go for it. If not, then get a few heavy reps in and live to snatch another day.
Post loads to comments.
Exposure 8 of 8
_____________________
For Time:
55 Box Jumps 24/20
550m Run
55 Wall Balls 20/10, 14/9
Aim to move steady and relatively unbroken on the Box Jumps and keep an aggressive pace on the run. Complete the Wall Balls in 1-4 sets.
Post time and Rx to comments.
TBT: Coach Jess moves the bar overhead during CFSBK’s last day at the Brooklyn Lyceum in 2009. Help us celebrate 10 years of making Brooklyn a fitter place at our 10th Anniversary Party on September 30th!
CFSBK FAQs
As you may have noticed we’ve added a Frequently Asked Questions page accessible under Member Resources on the blog (to the right). Many thanks to Coach Chris Fox for writing this page! To draw your attention to the FAQs and to refamiliarize everyone with some important stuff, we’ll be reposting some of these questions and answers to the blog. First up…
WHAT IS THE DIFFERENCE BETWEEN “FITNESS” AND “PERFORMANCE” PROGRAMMING?
Instead of having “Beginner,” “Intermediate,” and “Advanced” classes held separately, we program every class to accommodate the full range of members from novices to competitive CrossFitters alike. Member feedback on removing obstacles from coming to the gym led us to this approach years ago, and now there’s no longer a schedule barrier (on our end at least) for when you can take a class.
All of our new Foundations graduates begin their CFSBK career by following “Fitness” programming for a recommended period of 6 months (or about two cycles). “Fitness” and “Performance” programming happens within the same class and are usually more similar than different. For example, Performance Back Squat programming might read: “Work up to a max effort set of 3 for the day,” a very high intensity effort that is appropriate for a more experienced athlete. On the same day, Fitness Back Squat programming might read: “3 sets of 5 repetitions performed at a moderate load,” allowing a newer or de-conditioned athlete to get in some volume and practice with the lift at much more approachable loads without coming near failure. Similarly, we may program higher-skill versions of gymnastics movements for “Performance” than we would for “Fitness.” As an example, if “Performance” programming calls for Ring Muscle-Ups, the “Fitness” version might call for Pull-Ups and Dips, and have some further scaling option for those movements as well. Again, both versions of programming happen within the same class, use the same time stamps, and are more similar than different. Not sure which you should do? Ask a coach!
News and Notes
- There are a couple of other changes to the site we want to draw your attention to. Take a look at the social media icons on the right side of the header toolbar. We’ve added direct links to our RSS feed and Flickr pages to make your lives a little easier!
- Today’s 4:30pm CrossFit Teens class is cancelled. Tuesday and Thursday CrossFit Teens classes will be cancelled this week. Class will resume on Tuesday, August 29th!
_____________________
Yesterday’s Results Board: Back Squat / Front Squat | KB Swings, HSPUs
Finding Vitality at CrossFit Roots CrossFit Journal
The Uses of Platitudes Current Affairs
6am with Lauren and Jess
Worked up to same as last week 62#–that’s my 1RM–but it was much clunkier than last week. Was overthinking and not dropping under the bar quickly or as low as I needed. For time work in 9:27 with the 12″ soft box and 10# ball. This was the highest volume of box jumps I’ve done since my ankle injury last summer, and I moved pretty well. Next step is the 16″ box.
In unrelated news: the tacos at the bar on degraw Parklife really hit the spot last night. Give them a try!
6am with Lauren and Jess
Worked up to 185# fairly easily, and then missed 2 reps at 195#. PR is 205#, so I’d say this was a good day altogether. Can it be over now?
Met on in 7:46 Rx. Many people ran out the door before me while I was still working on the box jumps, but I don’t see how I could have gone any faster without rebounding – and I like my Achilles tendon just the way it is, thank you very much. The run was fine. Wall balls were done as 25-15-8-7.
Strength cycle
LBBS: 137.5x5x3
Hey, these felt fast & confident! Want more weight!
Press: 60x5x3
Very light.
Chins: bw 1-1-1-1, orange&blue bands 6×2
These were hard. A little something icky in my left elbow to keep an eye on.
Excited for some heavy-ish snatches tomorrow.
Love that throwback pic of Jess!
7am w/ Jess + Lauren
Got to lift with Jaime again, woohoo! After falling on my butt DURING DRILLS WITH AN EMPTY BAR OMG SO EMBARRASSING, I was worried it was going to be a bad snatch day. But, surprise, it actually went pretty well! Worked up to 72# which is about 95% of my current 1RM of 77#. Excited to test next week.
WOD: 8:32 RXed. For some reason, I thought I was killing this…until I got outside for the run and everyone was passing me! And then I came in and it looked like everyone was already doing wall balls! Weird. Not sure what happened. I might have been able to push the pace on the run a bit more (though I sort of feel like I only have one running setting…) and I broke the wall balls up into sets of 10 from the start which was a little lazy of me. Still, fun workout! Those subway stairs were rough though…
GURL. Been there. Falling on my butt, that is.
Almost fell over on a sotts press today. The struggle is real.
Snatch: 63, 73, 83, 93, 103, 113FF, 113, 118F.
Current PR is 118, so I’ll take it.
WOD: 7:14 Rx. Steady push on the box jumps. Could have pushed the run more. 40-15 on the WB.
OG yesterday with Charlie to make some plans for Flex. That 45# bar really does make a huge difference- kills my grip.
Snatch + Hang snatch + OHS + Hang snatch: Worked up to 95#, failed at 100#.
Clean + Thruster + FSQ + Jerk: Worked up to 125#, failed at 135#.
Inspired by Val: 4 rounds of:
Yoke walk 100′ (yoke + 100#)
Sled push 100′ (sled + 70#)
AB 15 sec (6-7 cal per round)
3ish min rest
Hmm, for Flex oly lifts are w/a 45# bar?
this news is troubling
I legit don’t think my baby hands can hook grip a 45# bar
Usually they only have 45# barbells – it’s the same barbell throughout the complex for the whole team. Just practice with it a few times and you’ll be fine
They will only have 45# bars. Be surprised if they have less than 25# increments. kidding. well, half kidding
7am with Lauren and Jess
95×3
105×2
115×2
125×3 (2 Fails)
Current PR is 127, so I came close enough. Not too bad overall.
WOD
8:23 RX. This was fun. Wallballs took the longest for me.
I had a pretty good pace on the box jumps then around 40 I started slowing down. Made up for lost time on the run. Aimed for the first 30 WB unbroken, but only made it to 23. I was severely out of breath by that point and it all went downhill fast. The last 32 were broken into 10-7-7-8. It would have been better to do 10-15 at a time with a less rest in between.
11am solo
Snatch
BB Drills
95-115-135-155-175m-175-175-190m-190m-155
Stoked about this despite a bit of inconsistency. 175 is right at 85%. First time snatching since my moto accident so balance and timing was a little off.
Metcon Rxd in 8:59
Spent about 3 minutes on each thing.
8am with Fox
Snatch up to 145 (155F). Around 90%, so a reasonable day, but wasn’t fast getting under today.
Metcon 9:56min Rx, two of my goats (box jumps, running) so I was last to finish but not by too much. Oh well.
Still getting used to 8am, still pretty grumpy at the start of class. Now I’m off to 10 days in California, see you all in September!
Warm-up
3x
10 cal AB
2 wall walks
5 strict pull-ups
10 walking lunge steps
A) Clean Pull (2,2,2,2- rest 90 secs)
140, 145, 150, 155
Fun!
B) Clean (2,2,2,2- rest as needed)
115, 120, 125, 130, 135 M, M
🤷🏼♀️
Used the blue bar to try to get used to it for Flex.
C1) Bench Press (4,4,4 @30X1, rest 60 secs)
115, 120, 125
C2) Seated DB external rotation (3 x 8 @30X0)
Fox noticed I was moving parts I shouldn’t have been moving onsone of the reps at 17.5 so I dropped the weight for the last set.
D)5 rounds for time, 90% effort
9 pull-ups
9 thrusters, 65lbs
rest walk 2 min
:46, :43, :42, :45, :44- all unbroken!!
E) AB-15 mins, foam roll quads every 5 mins.
Yesterday
Did the Flex complexes with Kayleigh.
Snatch + Hang snatch + OHS + Hang snatch: worked up to 90#, failed 95#.
Clean + Thruster + FSQ + Jerk: Worked up to 130#. Power cleans all the way… definitely also felt my grip going.
A1) Lateral Box Step-up
3 x 4-6/leg; rest 1 min
load with a KB held goblet style
20kg x 8, 24kg x 6 x 2
A2) Cuban Press
3 x 6-8 reps; rest 1 min
12.5 x 8, 15 x 8 x 2
A3) Rope Climb
3 x 2 ascents; rest 1 min
B) EMOM for 12 min
odd – 14 GHD sit-ups
even – 8-10 pistols
10 pistols for first round, then 8 so I could rest 20-30 secs.
C) 3 Rounds for time
130m Farmer’s Carry @24kg
270m run
9:10…. way harder than I thought it would be. FC unbroken for first round then put it down twice in second and third rounds.
D) AB- 10 mins easy
7am with Jess and Lauren
Fell right on my butt at my opening snatch weight, which pretty much set the tone for the rest of them. But, I was still able to make it up to 72#, which is about 95% of my 1RM. Looking forward to a possible PR next week!
Finished the WOD at 8:32, Rx weight but with the 8 ft target.
A tip: If you’re like me and tend to be a bit conservative with your weights in fear of bailing a lift or not being able to complete a WOD, find someone who’s a little bit quicker and lifts a little bit heavier than you do and partner with/copy them! For me, that person is Kirby. We’ve been paired a few times recently; squatting and snatching the same weights and finishing WODs at the exact same time to the SECOND. Kinda crazy. So I find myself swapping out for the Rx’d medicine ball, or trying out the green kettlebell when I see her do the same; things I otherwise probably wouldn’t have tried at all. It’s super encouraging!!
YESSSSS! Such good advice
Yes this is wonderful advice! I’ve found the same on more than one occasion 🙂
7am with Jess and Lauren
Snatches were OK, up to 70#. My PR is 75. Worked a lot on keeping the bar close and really committing – things moved better as the weight got a little heavier, I’m interested to see how next week goes.
WOD in 8:15. Rx but some of those WBs were probably on the line toward the end. WOOF wall balls.
Last noon class of the summer 🙁
Snatch:
63-73-78-83-88-93-98F-98-103F-103 PR match
Even though I hit so many weights, I took ample rest in between. Think I can make fewer jumps next time though. Felt good today! David said I failed my first attempt at 103 bc I didn’t extend fully on the third pull (think this was the reason for failing my first attempt at 98, too). Got more aggressive on the second attempt at 103 and made sure I was fully extended and didn’t drop under too soon. Came a bit forward on my toes but stood it up immediately with success! PR match!
WOD in 9:18 Rx’d
All of these are slow movements for me.
BJs in a little under 2.5 minutes. Back from the run at 5:40, then a slow walk to the wall. Did a set of 20 WBs to start (unheard of for me!), then fell apart on rep 35. No repped myself a few times, but probably should have no repped myself more. At least I did larger sets of WBs than usual!
5:30pm class with snickers and Keith
Snatch
Worked up to 165. Missed 185 twice. Wasn’t feeling terribly explosive today :/
Chipper metcon
8:39
That was hard. Wall balls were 25 and then a hot mess
I LOVE SHORT CIRCUIT
Was so exhausted today! Decided to do a chill version of short circuit to get the endorphins flowing and wake up a bit– it worked!
6:30 class
63-68-73-78-83–failed 88 (current Pr, from the hang)
Wod rx 7:41
Bjs on the faster end, run was chill (could have gone faster), wallballs 20-15-11-9 (was trying for 20-15-20, but the lactic acid burn got the better of my mindset and I dropped the ball instead of just pushing through)
AR with Keith!
Fun one– he made a circuit of movements to help us recover from today’s workout… and explained why each movement was programmed which was cool too. Then we held pigeon for 4:00 on each side which was INTENSE. But now my hips feel incredible!! Cool to try different AR styles. Glad I stayed.
Thanks Allie glad you enjoyed!