Snatch
Performance
Snatch Balance:
70% x 3 x 4
4 sets of 3 reps at 70% of your 1RM Snatch.
Fitness
Tempo Overhead Squat (2211):
4 x 3
Warm up and perform 4 sets of 3 reps. Use a load that’s challenging but allows you to hold solid positions, and as such, only Squat as low as you can move well.
Post loads to comments.
Exposure 1 of 8
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5 Rounds of…
AMRAP 2 Minutes:
20 Double-Unders
10 Alternating Dumbbell Power Snatches
Rest 2 minutes
Scale Dubs to Singles as needed. The dumbbell should be heavy for you.
Post rounds, reps, and Rx to comments.
CFSBKers at yesterday’s Flex on the Beach event. Congrats to everyone who competed in Flex and the Subway Series yesterday!
CFSBK’s 10th Anniversary Party
This fall marks the 10-year anniversary of CFSBK’s existence. Congrats, Captain Osorio! Help us celebrate at our 10th Anniversary Party! This shindig goes down the evening of Saturday, September 30th from 8pm to 1am. The traditional 10th anniversary gift is tin or aluminum, but we don’t want your recyclables. We just want you to show up, drink some drinks, get down with your gym buds, and help us celebrate 10 years of making Brooklyn a better, fitter borough! Get stoked!
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Yesterday’s Results Board: Partner WOD
Disco-Dancing Peacock Spiders Are Impossible to Resist Atlas Obscura
17 Ways to Break Through a Stubborn Squat Plateau BarBend
Flex on the Beach Recap!!! TLDR: Sand, sun and serpents (the heavy kind). Major shout-out to my teammates on the WODVengers Assemble: Karl, Bob and Micheline. We sprinted together, deadlifted together, did burpees and kettlebell snatches. Each of them dug deep in the lifting portion of the event and surpassed all of their goals, which was a true delight to behold. All in all a really fun day and I could not be luckier to have done it with such an amazing group!
9am w/ The Foxes
115# Tempo OHS
#45 DB for the WOD
Best Round: 2+21
Worst Round: 2+4
A trip or 2 really messes with the mojo
The rope burn wounds are fresh from yesterday’s subway series event. Jamal killed it on the rows. We were able to complete 27 reps of cleans after the rope/row buy-in. The assending squat clean weight was cruel as fatigue set in (135/165/185/205). Glad we did the 200m sandbag relay before the main event.
Workout #1 score: 27 (reps) (14th/14 men’s rx)
Workout #2 score: 1:10 (6th/14 men’s rx)
Overall rank: 10th/14 Men’s Rx
I can’t believe all you crazy beasts who made it into class today after doing a comp yesterday!
Did the tempo OHS at 83 and felt rock solid. I suppose I could have worked snatch balance instead but I think it never hurts to work stability at the bottom.
Wildly inconsistent on the 2 minute AMRAPs: best was 2+20, worst was 1+26. This is not due to poor planning and going out too fast in the first round, I swear! Not that the real explanation is any better: Basically I had a great first round in which the DUs were going smoothly and all unbroken, and then in rounds 2 and 3 I forgot how to do them. Somehow regained the skill in rounds 4 and 5. Oh jump rope, you are a temperamental creature.
11am AR was perfect to start the day!
12pm class
73-83-93-98 OHS with tempo. Had a good cue from Ro about how to truly push into the bar in the overhead position. Final set felt great!
2+12/2+19/2+12/2+15/2 at 30#
Procrastinating my laundry, I think I’ll go back for AG which is Handstand Walks and burpees/jumping lunges/ and another movement I can’t remember for 10 rounds with 1:1 rest, if anyone is interested in the workout!
AG was awesome!
Also, congrats to everyone at Flex. It was fun to live vicariously through you on Instagram live!!
10 am w/ Fox
Snatch balance: 33×3, 53×3, 63×3, 73x3x4
These felt good! One wonky fail at 73 because my dip was forward, but reset and did the rest of the sets fine. Need to do this more-staying strong in my upper back at the bottom of the catch is a big reason I fail snatches.
WOD w/Jen @30#
Best – 2 rnds plus 15 (w/10 du attempts); worst – 2 rounds (w/singles, after a big jump rope meltdown)
Flex on the Beach!
Team Call Your No Reps – Karina, Roose, Crumsho, and myself had a super, sweaty, sandy day. Highlights were seeing Karina’s strength cycle work pay off when she carried double the reps than me on the deadlifts (in the sand!!!), totally syncing up w/Roose on the sandbag thrusters, Crumsho recovering from a bicep cramp mid-workout and then busting out almost all the pull ups we needed to do as a team, and then seeing all of us move some pretty respectable weight on the lift complex that we had to do as our very last workout of the day.
I hit 85# on the snatch complex just AFTER the buzzer, but after failing it twice during our 20min, I just needed to make it – and that’s basically a snatch triple at near 90% of my one RM so I’ll take it!
Congrats to everyone who competed!! Great way to get one last (or close to last) day on the beach.
Already slacking in my blog posts:
Wednesday: 3.5 mile run
Thursday: rest day
Friday: open gym doing Fridays wod.
Tall cleans- up to 108
Hip cleans- up to 153
Half jerry: 11:55
Saturday: subway series at cf gantry with my sister who goes to dynamix in Astoria
3333 wod: 54 total reps – 3rd
Sandbag carry relay: 1:20 – 1st
Overall: 1st
Missed the podium because we were already day drinking. whoops
Sunday: snatch balance- 103#
Metcon: 2+26 (best)/ 2+21 (worst) @ 40# db snatch
Sick!!! Ahhahaha congrats morgAn! that reminds me of the time last year when I tied with someone for second at subway series. They offered to do a tiebreaker with 50 burpees for time, the other girl was down to do it and I was just standing there with an open can of beer like errrr no thanks I’m good. lol!
Congrats, Morgan! Had I known you took first place in the subway series, I definitely would have been more about that 70%!!
bwaaaaaahahahahaha that’s awesome. Just say no to burpees!
Yesterday @ flex! Monster post coming through. Am on the beach and need something to do.
So great seeing so many people representing! We had to have had one of the biggest groups there. I wish we had more time to watch everyone else but judging inbetween all events made it tough. This was one of the hardest comps I’ve done! Or at least it felt like it with the sun
1) complex: 1 snatch (floor) + hang snatch + OHS + hang snatch
Ended up with 125#, was a giant spazzO during this. Which makes sense. I don’t oly lift as regularly right now so I forgot how to stay calm and run on autopilot. I failed 125 twice, dropped down and got 115, hit 125, then failed 135 twice. Jess said I was moving way too fast. Which was definitely true. By the time I got to 135 it just felt so heavy I was done. I got under 135 for my first lift at least. I would’ve gone for 130 but there were no 2 1/2 lb plates! Oh well, So much fun!
B) 9 min AMRAP: partition as needed w/ kate E
30 155# deadlifts (in the effing SAND)
20 alternating pistols
6 + 21 DL for us
*2 min rest*
9 min AMRAP: alternating rounds w/ kate e (in the freakin sand)
10 KB snatches @ 35#
10 burpee over KB
10 + 7 KBSnatch + 6 burpees for us
WOD 2 was brutal. Those deadlifts would sink in the sand with every rep so they ended up being deficit and felt insane because I wore lifters (for pistols). Alternated sets of 5 and we kicked sand in the holes during our rest. We did pretty well on the pistols! I was for sure slower than kate e because my knees are stiff and cranky right now (work in progress) my back is LIT today.
Burpee kbsnatch WOD was horrible. Did this barefoot. BecUse you just have to go fast. I ended up getting sweat and sand in my eyes and was trying to wipe it off inbetween rounds with my socks! Lol ew. Barefoot added and interesting detail to the workout it was hard to stay grounded with the snatches. Plus the sand was chafing the crap out of my hands during those swings. Awful. Good workout though.
C) 100M x 16 beach sprint relat
So 100×4 for each of us, rotating through with a baton pass off! This was awesome. I used to do relays in track in high school so reliving the glory days. (Not that I ever came close To winning a track event) Fun to dig in and sprint barefoot.
D) serpent WOD:
25 worm lunges
40 worm thrusters
10 baR MU
25 worm lunges
40 worm thrusters
60 ring dips
25 worm lunges
40 worm thrusters
60 C2B
25 worm lunges
40 worm thrusters
60 box jump over
*completed in 15:58
Contributed mostly in the gymnastics pulling work. Did 5 bar MU w/ Brett, about 12 or 15 ring dips between the dudes, and around 25 C2B pull-ups I think, then 0 box jump overs ahhaha. I think I started to red line on the sandbag because I was working the gymnastics on the front end. Phil said I did 20 C2B unbroken! Which I was really excited about. Had no idea, thought I was somewhere around 12. So that’s a win!
Overall, really fun working with this group. Communication can be tough when we’re stressed and tired but I think that overall we did a great job! We all pulled our own talents to the table and ended up in 11 out of 65! Good stuff Tropic Thunder Thighs.
10am with Lauren and Fox
OHS 95 115 125 130
Need to continue working on these, there’s lots of rooms to improve, the tempo was pretty helpful.
Metcon with 20 DUs (+attempts) and 55lbs DB. Around 1+18 per round.
Treated this as DU practice with some heavy lifting breaks. Actually managed to string 7 DUs together for the first time, but they really disappeared for the last rounds.
11am AR with much needed toe-to-head mobility work.
12pm IKEA for time, partnered with Thaisa. All done in 15min, a new PR for us.
Also huge shout out to everyone that competed in Flex and the Subway Series yesterday. You inspire me to someday try one of these. The fact that most of you were in group class this morning is amazing.
1pm with Lauren + Ro
Went with the snatch balance because (a) my OHS typically feels really solid, (b) getting UNDER fast is always hard for me, and (c) I remember these being weird but fun the last time we did them. Worked up to 70#, failed one, hit a few, struggled with a few – weight felt 100% fine, but it was pointed out to me that I was actually jumping forward instead of just out when I went down into the squat. Scaled back to 65# for the last two sets and had a few really solid, quick-feeling reps. Super good practice and maybe a breakthrough with my footwork.
WOD – well this was far more unpleasant than I thought it was going to be. Did 30# for the DB snatches and after a total jump rope meltdown in the first round ended up scaling to SUs. First round was actually my worst at 2+20 (see also: jump rope meltdown); remainder were 2+24, 2+25, 2+23, and 2+26.
Congrats to all who competed this weekend! Super fun and inspiring reading your updates and recaps.
Sunday’s with Chris and Jess
8am Short Circuit
Everything sore from Flex. Managed to make it in but took it a bit easy in class. All the Pizza and Beer from last night needed to be worked off!
9am Group Class
Snatch Balance – Worked up to 105. These felt great and moved well. I’m hoping to either match or improve my snatch by the end of this cycle.
Skipped on the WOD this time around.
11am AR
My glutes were on fire earlier but feel much better after some great targeted stretches. After a long Saturday and sore Sunday morning, this was a must.
Damn dude I was already impressed you showed up, hadn’t even realized you had shown up… at 8am for SC!! Wow!
I should have slept in haha. Everything is on fire now. It’s gonna be a long and sore Monday.
I FIXED THE PHOTO
https://i.imgur.com/LF8kv7C.jpg
YAAAAAAASSSSSS
LOLZ
ROFL!
I’m so sad I’m gonna miss both Fight Gone Bad and the Level 1 Seminar! Hopefully my trip will be so fun I won’t even be jealous 🙂
Flex on the Beach yesterday!
We got to do all the events out of “order”, which actually worked out pretty well. We started when it was still cloudy with the (copy pasting KHarpz):
9 min AMRAP
30 125# deadlifts
40 alternating forward* lunges
*2 min rest*
9 min AMRAP:
10 KB snatches @ #26?
10 burpees over KB
This was my favorite workout. Ended up doing somewhere around 80+ deadlifts at 135lbs which I was stoked about. Then got to go balls to the walls on the KB snatch and burpees. Thought we weren’t gonna get a whole round at the end but we ended up busting out two more!
Then we ran/sprinted/”truffle shuffled” 100m sprints. This one was my favorite to watch, cause people running in sand is like watching a dog try to eat grapes. 6min something for us!
Then we dealt with the serpent thing, which wasn’t like physically hard, just confusing and uncomfortable. Me and Crumsho had a huge height disparity so he was taking tiny steps to not crush my achilles in the lunges and I hit myself in the head a bunch with the bag during the thrusters. Did get to contribute my 6 pull ups, and the hand release pushups were in sets of 10 and felt surprisingly good. At some point the “serpent” began to unravel and turn into a big aggressive pancake. Anyway, was happy when this one was done.
Had and hour break! Got to swim in the ocean! And see a wave knock Crumsho into Roose!
Then the Clean – Thruster – Front Squat – Shoulder to Overhead complex happened. I was in the bathroom. Kate had the wherewithal to grab my lifters, I literally walked from the bathroom, onto the platform and did my lifts. Real class act. 75, 95, 105, 115 (PR thruster). I’d failed the 115 thruster last week so I got to be super douchey and do the “fuck yeah” thing when I nailed it. There was a video of this amazing feat that got lost on its way to Instagram, so sad.
Favorite Moments!
Roose’s sprinting putting us all to shame
Crumsho’s loving judging/literal coaching of the other team. Beautiful to watch, like a momma bird with his chicks.
Kate failing the complex the first time and then fucking killing it after the buzzer. <– this was my fav to watch.
Takeaway: Competing is so fun! I love it. If I had more money I'd sign up for all of them! This was the one year anniversary almost to the day of my first foundations class, so pretty rad.
Today:
AR cause I could feel the DOMs creeping in
Group class: 63lbs tempo OHS, focused on sitting in rock bottom.
Did the metcon with the 30lb dumbell, DU's came and went cause I didn't sleep well last night and my neural system is kinda fried.
Ate a chicken sandwich in the park!
sry 135lb deadlifts
A post for Yesterday at Flex!
I was on team Call your no reps with Kate, Karina and Mike. There are too many great moments to put into this post. I’ll keep it short 🙂
Event 1 – “Top Gun” (aka The main event)
This was our last event. We were exhausted, but managed to either hit our goals or get close. Especially proud of Kate hitting 85 on her complex even after the buzzer. Her determination was inspirational and happy to see her get it.
Event 2 – “Bonnie and Clyde Take the Beach”(aka Eat all the sand)
This was our first event. We just pushed through it as best we could. Burpees over the Kettlebell were friggen hard. After the first few rounds, we started digging pits on each side of the kettlebell so the burpees started slowing down. Deadlifts and lunges weren’t too bad. The bar digging into the sand made it more challenging, but still doable. Mike and I had a good flow going. Karina and Kate were crushing it during this one too. Each time I glanced over, they were just in the zone and just moving.
Event 3 – “The Baywatch Sprint” (aka Glutes on Fire)
This was our second event. Our time was 6:58 on that one. Managed to avoid dropping the baton and finished in a pretty reasonable time. Apparently, I was running with the angriest look on my face. Kind of wish I had a recording of this haha.
Event 4 – “The Serpent’s Lair 2.0” (aka Hope you’re feeling chipper)
This was our third event. After doing the first two events, fatigue started kicking in. However, We ended up doing pretty well after a shaky start (Still feel bad I dropped the bag Kate!). Once we got on the rhythm down, we were all moving. Kate and I managed to keep synchronized during the thrusters perfectly.
Honestly, I couldn’t have asked for a better team. Karina, Kate and Mike gave it their all and crushed it. It was my first event like this and I had a blast. I pushed myself and accomplished some personal goals.
Congrats to all the other teams that did Flex and those that went to the Subway Series!
I’m super exhausted today and spent most of the day recovering after classes this morning. It’s gonna be a fun Monday.
Don’t worry Roose, your run is recorded in my mind.
Also fyi Roose and Kate elevated sandbag garbage snake thrusters to a high art form. It was like watching the Bolshoi Ballet.
Also wanted to mention that at least in the scaled division a lot of the lifting platform looked like a museum of “oh my god what are you doing”. So massive props to our coaches and general gym culture that I never see a snatch done as:
Step 1: Begin completely upright
Step 2: Reverse curl the bar
Step 3: Jump?
Step 4: Use knurling to buzz top of head
Step 4.5: Rest bar on top of head.
Step 5: Press out halfway.
Step 6: Stand. Celebrate. Profit?
1pm class today:
Snatch balance
90#x3x4
-was too lazy to get my lifters so stayed in my innov8’s. Felt a little wobbly in the landing but fine.
2min amraps
2+20, 2, 2, 2, 2+8
-subbed 10 toes to bar instead of snatches because I did those yesterday.
Yesterday’s Flex was fun and it was great that SBK represented hard!
Our team ‘Resting Beach Face’ had our rest period first and we totally crushed that.
-First event for us was the serpent. This was a doozy to start with and right as the sun came out in full blast. Immediately had sand everywhere. Everyone contributed and I was stoked to get 2 bar muscle ups without any misses!
-next was the barbell complex. I did the cleans and completed 155…thruster PR for me. Would have loved to try 160 but like Harpz said there were no 2.5’s!
-then the sand amraps of death. I don’t know what the breakdown was for us but we did many rounds. Burpees and deadlifts in the sand are just plain silly.
-sand ‘sprint’ was last. I just tried not to fall.
Overall fun day with a great crew! I strongly dislike the judging your peers part because a) your rest is limited b) inconsistency in judging and c) you don’t get to watch your other teams! But having said that, it was still fun times and I’ll probably still do it again.