Touch-and-Go Power Snatch
3-3-3-3-3
20 minutes to warm up and build up to a heavy triple. If you’re newer to the lift, then work up to a medium-heavy load on the complex of: 3 Snatch Deadlifts + Mid-Hang Power Snatches. No press outs, no starfishes.
Post loads to comments.
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For Time:
10-9-8-7-6-5-4-3-2-1
Bodyweight Deadlifts
Push-Ups
The Deadlift should be on the light side of medium for you and unbroken on the fast end.
Post time and Rx to comments.
Jaime representing the Gowanus Mud Carp at Fight Gone Bad 2017 | Photo by Thomas H.
Better Know a Member: Jaime Cheng
New year, new round of Better Know a Member! In this series, we profile members from across the ever-growing CFSBK community. If you don’t know her yet, consider this your digital introduction to Jaime C.! Say hi next time…
Name (and any nicknames):
Jaime Cheng. Growing up in Texas, friends would pronounce it “hi-may,” a common Spanish name translating to “James.” People also call me James, which I’m also fine with.
Where were you born and where did you grow up?
Born and raised in Dallas, Texas. But I also consider Austin “home.”
How long have you been CrossFitting, and how did you arrive at CFSBK?
I started in November 2015. Up until a few years ago, I was pretty overweight and lost about 40 lbs with hours of torture on the elliptical and an unhealthy relationship with food. I knew that lifestyle wasn’t sustainable for me, so I was in search for something different. When I worked in Portland, Oregon for a summer, my co-worker’s girlfriend opened up a CrossFit-like gym called POINT, which focuses on functional fitness. I held a barbell for the first time, did agility and plyometric training through HIIT-style workouts, and admired from afar the pros who could do a rope climb. I remember there was a bell and a flag at the top of the rope, and it was a dream to be able to ring it one day! Compared to my strict elliptical-on-the-hardest-setting-for-an-hour workouts I did for a couple of years, I had never had so much FUN working out before. So when I moved to NYC, and then Park Slope, I did a quick Google and Yelp search for CrossFit gyms in the area and after the intro class, never looked back.
What are you recommending right now?
The Mother-in-Law sandwich at Court Street Grocers: Short rib, kimchi, roast broccoli, mayo on garlic bread. Or any sandwich at Court Street, for that matter. I’ve had about half the menu. If you’re vegetarian, try the Broccoli Reuben!
What are you up to when you’re not at 597 Degraw Street?
Outside of the gym, I’m really into bouldering. You can often find me at Brooklyn Boulders just a few doors down, or whatever gyms my pals are climbing at on the weekend. I also love outdoor bouldering at The Gunks (near New Paltz) or right in Central Park when it’s nice out!
Since it’s January in New York and I’m allergic to the cold (really!), I’ve been happily spending a lot of time at home. I’ve been baking a lot of bread, testing out macro-friendly recipes, painting postcards and writing letters to my friends, and doing a lot more reading.
Other than that, I work in SoHo/Tribeca as an analyst at New York magazine. It’s the best job I’ve ever had! I work on every vertical (Vulture, Daily Intelligencer, Grub Street, The Cut, Strategist, etc.), and this year in media has been…well, a big one for traffic analysis, I’ll say that. Never a dull moment!
You have friends or family coming to visit from out of town. What do you take them to do in NYC?
A lot of my friends from home are mostly just curious to see how we live normal lives here in NYC! So if they’re staying with us in Gowanus, I like showing them a few of the many gems we have right in this neighborhood. Top of the list are Court Street Grocers (that sandwich list!!), Four & Twenty Blackbirds, Ample Hills, Folksbier/Strongrope/Threes/Other Half Brewing, Books Are Magic, and Black Gold. Then I tell them to grab some Momofuku cookies for the plane ride home.
What are your favorite and least favorite lifts?
Favorite would be Back Squat or Cleans. I can’t say there’s really a “least” favorite lift anymore. I’ve grown to look forward to them all in one way or another. But previously, as a beginner, it was Snatches.
Any advice for new CFSBKers?
Try classes outside of CrossFit (they’re included in your membership)! It took me two years to even think about trying a new class. Now I start my Saturday mornings with Short Circuit, and weekends just aren’t the same without it. It’s social, energetic, encouraging and I always leave feeling so accomplished and sweaty. It was only two weeks ago that I first tried Yoga and Active Recovery. Both of these classes made me realize how important it is to take the time to stretch out, and how terrible of a job I was doing on my own! Strong Fit is also AMAZING and makes me feel like a complete badass! Through these “extra” classes, I’ve made so many new friends, learned so much about my own body and constantly get to learn new movements. I really wish I hadn’t waited as long to try them out!
News and Notes
- Kayleigh R.’s school is hosting its annual College and Career Day on Thursday, February 1, and they are looking for volunteers to come speak to groups of students about their job and career path. The event will run the entire school day, but the school asks that career guests make a commitment to one of the possible sessions: 8:40am to 10:45am, 9:15am to 11:15am, 10:20am to 12:45pm, 10:50am to 12:45am, and 12:30pm to 2:30pm. Guests will be asked to speak about their education and career paths and to answer questions from students in small groups. It will not be a lecture format, but rather students will rotate between guests to have conversations. Sunset Park High School will provide lunch for all career guests. Interested? Email krose [at] sunsetparkhighschool.org for more info.
- We’re always trying to get better at what we do. If you have a minute, be sure to leave us some feedback!
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Yesterday’s Results Board: Back Squat Test | Partner Row
The Things That Come to Those Who Wait Racked
Danielle Hudes Snatches 209lb hookgrip
Jaime! One of my very favorite CFSBKers. Strong, supportive, and always fun to be in class with! BTW I keep meaning to say I want to try out Brooklyn Boulders with you some time…
7am w/Jess and Lauren
Power snatch TNG triples: 63, 73, 78, 83, 83, 83 – then a couple at 73 again
TNG is just not for me.
WOD: 9:56rx
Slow, torturous fight with push ups – but no knees, just from toes in 2018! RIP low back.
Jaime rules! Any woman who comes to both 7 AM and Strong Fit gets an A+ in my book.
Also, why did I forget we work in the same building? Let’s do lunch!
Jaime!!! A+ human!
Also, thanks for the note about career day at my school 🙂 Come inspire some high school kids! And please email me if you have any questions or are curious.
3 TNG Power Snatch: Worked up to 93# and stayed there for seven sets. I realized that while I can do more, my form goes to hell and it’s actually counterproductive. These got more efficient over time, so baby steps.
WOD: 5:06 Rx
Push-ups crush me.
Practiced some kipping knee/leg raises after (goal to actually kip some T2B during the open), followed by some assault bike (10 rounds :15on/:15off) and ski erg (5 rounds :30on/:30rest).
No results to report today, just came to say JAIME!!!!!!! One of my favorite people of all time!!! I’m lucky to call her a friend (and neighbor!) and so grateful CFSBK brought us together. <3 <3 <3
On a related note, all the love and support in the blog comments yesterday made me extra-thankful for this amazing community. Love y'all. See ya tomorrow!
nice Jaime!!!! Nice to get to know ya!
Jaime! Yay!!! Loved reading this. You’re a total badass and always a happy, smiling face even at 7am 🙂
10am with Jess.
Snatch: 95-95-100-100-100. Just working on form and getting under the bar. Getting extension and being on my tippy toes before getting quickly under the bar.
WOD: 7:12 at Rx (205# DL). It’s unimaginable how ppl are doing this under 4 minutes.
This is test week, not crush week, right? Cause after the two-day CrossFit total and then today … well, I have asleep at work! Good thing everyone else on my row also is a CFSBK member!
Jaime rocks.
Noon class
Worked up to 165 for a “power” snatch triple, twice. Video review shows the 3rd ones were below parallel 🙁
Metcon Rx’d (165) in 2:33
Go Jamie!!! Always a pleasure to chat with you and hear about your goals (macros!) and progress (those lifts!).
Also, shoutout to my mom, who went to her first-ever CrossFit Master Class (60+) yesterday at CrossFit Naples. Despite feeling incredibly sore today (“They should have made me pay for the first class and given me the second one free.”), she’s planning on going back tomorrow. I was stoked to find something similar to CFSBK’s 55+ approach while researching gyms over the holidays. Thank you to this awesome community for inspiring me (and now my mom) everyday.
Here’s info about the class if anyone else is trying to convince their friends/family in the Naples, FL area to try out CF: http://www.crossfitnaples.com/master-class-60/.
I was honored to write this, and even more flattered at the comments! Digging all the love from the community today <3
Excited to do this workout tomorrow!!
Question for MGMT – are the deadlifts meant to be performed at our own bodyweight or can we lift someone else’s bodyweight instead?
http://whatanimaldoyoulift.herokuapp.com
omg
Jay … My weight – 205 – in lieu of my ever (i.e., never) getting Athlete of the Month or Better Know a Member after 6 years.
JAMIE! So fun to learn more about you. I rarely teach the classes you’re in so this was a fun snapshot. I can also relate to anyone who loves CSG as much as I do. I had the Chicken BLT this afternoon actually. Love that place!
5:30pm Group Class with “WhiSkers” (Whitney + Snickers)
T&G Snatch
95×3
115×3
135x3x2
145×3
155×3
165×1 (hit one and sort of gave up)
DL/Push-Up Metcon
I don’t remember my time! 4 or 5 something…
It was unbroken and done at 155
Whiskers-= purrfect
The animal I am currently lifting is a baby giraffe. Sad but very accurate based off of how my little stems have been feeling after a big fitness weekend. Took three days of recovery, and first day back taking it easy! Still noticing my quads/shoulders/back are cramping up even with simple movements under too much strain, just gotta wait it out
A) 10 min AB EZZzz
B) 12 min AMRAP:
100M farmer carry w/ 30# DB ea hand
12 box step ups (24″) w/ 30# ea hand
24 abm situps
Completed 3 rounds + 100M carry
All carries unbroken! Proud of that. The burn was deep. Took a quick rest before box step ups and broke those up 6/6 across. My left leg was cramping like crazy (felt this happen during my last workout on sunday so it’s still lingering a bit) Good workout to come home to.
C) Handstand silly walking w/ Kate E, Brett and Phil. I need to get better at these again. We raced a little bit back and forth and every time I breath I stop dead in my tracks its so weird! Anyway it was a nice wrist stretch after them carries
D) 30:00 row- 292 cal, damper on 1, took it slow, no HR-polar watch fell out of my pocket on the subway. So sad!!!
Jaime, awesome learning more about you!
Snatches:
63×3
68x3x2
73×3
78×2 (bar got too far out in front of me on the third rep)
I said I was going to stay at 63# today to work on my form and didn’t and wish I had. Oh well.
WOD Rx’d in 5:03
I wrote out the rounds bc I’m really bad at keeping track of WODs with descending reps but I stopped crossing the rounds off after the set of 5s. Ugh, I think I may have either missed a pushup rep #4/4 or missed the round of 3 entirely? I don’t know bc the rounds of 4-3-2-1 went so quickly! Wish I had continued to cross off after each round.
DLs: 5-5, 5-4, then unbroken. These felt light so should have gone unbroken the whole time.
Push-ups: 5-5, 5-4, 4-4, 4-3, 3-3, then unbroken I think. Glad I broke them up bc these felt fine.
Yayyy Jamie!!!
Jamie! Rock on…great profile! Also, are you legit allergic to the cold? Because I was told I have cold-induced euticaria and that’s a weird thing.
Jaime! Awesome interview. Loved learning more about you. And I’ll never not be able to think of you as Jaime in Spanish now lol!
Go, Jaime! I wish I got to work out with you more often!
Snatch: 63-68-73-73-73-78(wasn’t good)
Had some success with fully extending my hips and knees— felt great getting vertical finally!!
Wod: 4:10 rx
Everything unbroken. Didn’t feel slow… how did Katie E do this in 3:03!?
I think I wasn’t willing to give faster because I was afraid of losing my pushups or “blowing up”. I think I needed to go for it like I did on Monday. Hm.
Also, I love doing barbell stuff at weights that don’t crush me!!! It was awesome.
Quick session before coaching, legs nice and sore from yesterday.
3x
8 seated DB press 25#
20 hollow rocks
7 deadlift (45, 115, 135)
Butterfly practice then…
EMOM X 16 min
Even: 7 deadlifts (155#) + 4 bar facing burpees (no stepping)
Odd: 7 butterfly pull-ups + 10 Rvrs lunges
Everything done by :25 each round
Breathing heavy but solid form and pace
Feels great to practice butterfly again… with the workout and before/after practice probably accumulated 75-85 reps total. See how that feels tmw!!
Snatch 65, 75, 85, 95, 105
WOD: 8:04, 185#
Still figuring out limits since i’m just starting out.
Jaime! So cool to hear about you, cool recommendations and the second time today I heard about cold allergies (after never having heard about it!).
7:30pm AR with Whit (and all the Penny kisses) then 8:30pm with Brett
Snatch 125 135 140 145 125
Last set was an attempt with a much narrower grip on the bar, on Bret’s cue. It worked well, not sure I’d have that mobility for a squat snatch, but for a power snatch it was snappy!
Metcon 6:25 Rx @ 225
Bodyweight isn’t “light to medium” for me, and these 55 reps made me suck air. Push-ups weren’t a problem, and everything was unbroken, but I had to take some breaks between movements. +1 to Robert’s comment on this feeling like Crush Week – so many fast and furious metcons…
Snatch kg
3-35
3-40
3-42
3-42
2-45
wod.
6’10
Deadlift (60kg)