CrossFit South Brooklyn

Established 2007

Snatch | WOD 1.11.18

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Power Snatch

Every Other Minute on the Minute x 16 Minutes (8 reps):
Mid-Hang Power Snatch + Power Snatch

Build up to a heavy single on the complex.

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Exposure 8 of 8

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21 Minutes Not for Rounds:
200′ Single-Arm Front Rack Walk (each arm)
16 Wall-Facing Shoulder Taps (or 4 Wall Walks)

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Our next Brazilian jiu-jitsu cycle with Callie Brennan (pictured right) starts this Sunday. There are a limited number of spots in each class, so get on it!

Sign Up for Brazilian Jiu-Jitsu at CFSBK!

Brazilian jiu-jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft
“or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.

The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.

In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!

Course Details

These will be 4-week courses with 1 class per week. Classes will cover the basic body mechanics and techniques used in jiu-jitsu. Come dressed in standard work out garb (leggings, spats, shorts that won’t fall off) and be advised that the sweat you leave with may not be your own. No zippers, no claws, no jewelry!

By the end of the course, you will be at the point where you can walk into a live-sparring jiu-jitsu class without reservation.

Schedule

Level 1 (January 14th – February 4th)

Sundays, 3:30pm – 5pm

Level 2 (January 14th – February 4th)

Sundays, 2:00pm – 3:30pm

Pricing

1 class per week for 4 weeks: $100

Register here!

About the Coach

Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte.

Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.

Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately.

She initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!

Feel free to contact Callie directly with any questions!

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Yesterday’s Results Board: Back Squat | Row, DB Push Press
Learning to Actively Pull Under the Bar Catalyst Athletics
Why You Should Add Crawling to Your Warm-Up and Workout Routine BarBend

Comments

  1. Good morning catch up. Thought I’d give the blog some content for the early risers who need something to read on the toilet.

    Sunday

    Had a bunch of rehearsal and dinner party stuff but forced myself to come in and row. Thanks Gaby V for joining me for the first 2k 😉

    85% target 2000m race pace

    2000m 8:24.4, 2:06.0/500m, R25 (average stroke rate)
    +
    2000m 8:32.4, 2:08.0/500m, R25

    These didn’t feel all that bad, which is good for a guesstimated 85% of race pace, which right now it 2:00/500m. For reference lady leaderboard would be ~1:50/500m which is insane. Was supposed to do one more 2000m but ran out of time and didn’t want to lurk

    Monday

    Dumbell OHP at 25lbs (again and forever)

    7, 5, 6, 5

    Made like 1 rep of progress this whole time? idk. what’s the point.

    SSSLRDL
    45lb dumbells 4x10reps. Felt fine. Could I transfer some of this lower body prowess to the upper body plz?

    more CRASH B’s

    6x500m/2′ at 2000m race pace (I did 4 instead of 6 because I had to leave)
    (this means six 500m rows with 2 minute rest periods in between)

    1:57.8 R30
    1:58.1 R29
    1:56.4 R30
    1:55.2 R30
    Total Average: 1:56.8/500m, R29, so 2000m in 7:47.3 (but about 1 to 1 rest per set)

    The good thing is that these were speeding up, but these hurt.

    Tuesday

    Tempo Back Squat (30×1) 6×2

    Ran out of time to do all my work sets (probably because Corey, Matt and I were trading each other for spotters the whole time)

    165, 185, 185, 185, 185

    Felt fine, can move a lot of weight when I have the mental security of spotters. This is pretty great because 185 is where I ended strength cycle at so being able to do that weight at tempo is fantastic.

    Got a great Jeremy quote for the Jeremy quote book that day.

    *Jeremy walks by*
    “Ahhh, low bar back squat, just like God intended”

    CRASH B’s

    4×5’/3′ at 80%–85% of your 2K pace (I did 2×5 because guess what, I HAD TO LEAVE) (btw this means 4 sets of 5 minute rows)

    1181m @ 2:07.0 24R
    1190m @ 2:06.0 24R
    Average: 10 minutes, 2371m ave 2:06.5/500m R24

    These weren’t as bad as was promised. But I only did two. I think during Crush Week I’m just going to do all the CRASH B workouts as prescribed instead of group class. I’m not budgeting enough time and lifting before does deplete me a bit.

    Cashed out with a mad Citibike tour of Brooklyn to try and catch a theater showing I, Tonya that wasn’t sold out (Alamo was, arrive an hour early if using MoviePass smh)

    Wednesday

    NLWC

    Jerks went ok today!!! Was getting under the bar, more snappy, etc. Got up to 93lbs and then things went less excellent. So worth all the whining and misery in the previous weeks cause some small progress was made!

    Snatches did not go as great. So much technique that I have trouble adjusting, but am now catching the snatches in the bottom position so I’m taking that as a win, I don’t care what Frankie says.

    Front Squats 30 reps at 70% of 1RM (broken up in sets of 4, yes I know 30 isn’t divisible by 4, it’s technically 7.5 sets, don’t ask me this is what I was told to do).

    I don’t know my current 1RM front squat but I guessed it to be 185lbs. This was aggressive because 70% of 185 is 128lbs and I haven’t front squatted any real weight in like 6 months? So this sucked. But it was completed. Then quadzilla staggered home.

    Your hair looks great today, keep it up. Bye!

    PS.

    I cooked the potato. It took to the microwave swimmingly. Ate half. Made me feel like a potato, very filling, understand why historically hungry cultures took advantage. Thank you everyone for loudly listing your favorite carbs to me this week. I made some cornbread.

  2. 7am w/ Jess + Lauren. Always get SO much great coaching on Thursdays with these two!!
    Snatch complex: 62#x2, 67×2, 72#x3, 77#x1. Good cues on keeping lats engaged and jumping more explosively.
    NFT using the blue, then the yellow KB for the carries and a mix of wall walks and some shoulder taps–my first time actually doing these! It was thanks to a combination of spreading my feet out on the wall for more stability (good tip!), and Shawn telling me I could do it. Still, only went upside down a few times total because my neck is bugging me. Planning to come back tonight for AR to try to sort it out!

    • Srsly, mad ups to the lady coach squad.

      Also did 7 AM, and worked to 83# on the snatch complex. Neck felt fine, yay! On the other hand, I seem to be reverting to old habits of pulling before the bar gets to my hips. I finally got it right on my third try at 78# but lost it again at 83#. Things to work on!

      First and last rounds of the one-armed carry at 20kg, and middle round at 24kg, which was absolutely terrible. I bailed 24kg on the left side with like 25 feet to go. But boy do I feel swole now!

  3. 7am with Jess + Lauren. Agree with Kirby, I love this duo!

    Snatch Complex:
    42-52-62-62-67-67-72-72. My back is feeling soooo much better, and I regained the confidence to put more weight on the bar. I love what Jess was saying about getting REALLY solid at or below 80% for weeks before even thinking about moving up. Going to be patient and focus on that in this next cycle. That being said, I’m really excited to enter the next cycle with full capability!

    WOD:
    I surprised myself, the shoulder taps came nice and easy! I was nervous about these, I don’t believe I’ve done them before. For the carries, I started with blue for the first round and then took Kirby’s lead, grabbing a yellow for carries thereafter.

  4. Hang Power Snatch + Power Snatch: 83, 93 x 4, 98 x 3
    Harder than I anticipated.

    NFT: 12 “elbow” taps each round (this is my scaling – limiting the range of motion with a movement that mildly terrifies me). Walks with 20kg, once with the 24kg.

    After: 3 Rounds NFT
    4 pull ups (4, 3-1, 3-1)
    10 alternating pistols
    3 ring dips

  5. 3 mile run from home to the gym

    10:00 with Jess
    Snatched goodness. Ended up at 100# and now I feel like I truly keep it 100. Stay real kids.

    Stoked that I’m getting my hips into action now and I’m turning into Shakira. Still need to pull a bit harder with my feet, but I’m don’t hate this movement now.

    I love a metcon where everyone is just groaning. Had me loling hard.

  6. @Corey, you know I’m going to start cueing you out as Shakira in class now, right?

    @Karina, if you want to do some 4 x 500m ‘s together next week… holler at me. I could use another session of that.

    Slept great last night; good energy coming in. Fun, focused 10am class w/ Jess.

    EOMOM X 16 : MHPS + PS
    85, 95, 100, 105, 110, 115, 105, 105
    wahoo! snappy today. I think it was smart to top out at 115#, just over 85%… started to tighten my arms a bit. was tempted to try 120, but happy to finish on two sharp sets at 105# instead. did all as TNG for the second rep, felt better than expected.

    in drills, sole focus is aggressive hip extension. in the lifts, have been visualizing the vertical movement of the bar and bringing chest right through it to finish… rather than what my body is doing on the way up. feels great.

    3 sets of the NFR work:
    -20kg carries in an elbow down hold (not propping it up), L side much harder
    -first set of shoulder taps @ wall, then in the center! I didn’t think I could do this, but after a quick spot from Jess I realized I just needed to think of it like handstand walking… except not focusing on forward movement and more on extended time with each hand step. yay! think I did 7-5-4, then 13-3, then I got 18 unbroken!

    Then:
    DB Bench @ 30×1
    35×8, 40x8x4
    Split Sqt @ 30×1
    BWx8, 20#(FC)x8x4 L side only

    Then:
    1.7 mile easy jog home with Penny… and a dirty dirty doggie bath!

  7. 7 am with Lauren and Jess
    I had it in my head that I was going to try to add weight today. I’ve been stuck at 62 even though I tend to make lifts at 68 (but that’s my heavy). However, I stayed at 63 because I felt pretty dialed into positions and what to iron out as I went along.
    NFT – carried the 12kg 2x then the 16 kg 2x. I sure do feel the difference between the dominant and non side on these. 16 shoulder taps seemed like a lot until I got going. Tried to keep a good pace and hold balance on one hand for more than a millisecond and not slap my hand back down. Next level skill will be to do these while still breathing!
    I knew for a fact that Kirby could do these. I wasn’t being encouraging so much as showing off my command of the facts.

  8. 10 AM with Jess
    63/73/83/83/93/103/113/113 (failed the full power snatch).
    113 is a PR for both lifts, not that i had a mid hang snatch or. Very happy to say the least for that- never committed to the last lift.
    Walked around upright and against the wall after.

  9. Noon-ish solo

    Hang Power Snatch + Power Snatch
    110-121-132-143-154 x 4
    The final sets felt the best.

    Terrified of shoulder taps, especially wall facing, but did them anyway.

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