Warm up to a medium-heavy Power Snatch, around as heavy as your second load for the workout.
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Open Workout 13.1
In 17 Minutes:
30 Snatches 75/45
30 Snatches 135/75
30 Snatches 165/100
AMRAP Snatches 210/120
The Burpees in this Open Workout were to a target 6″ above the athlete’s reach. We’re not going to set up targets, but be sure to jump and reach overhead on each Burpee. The Snatches are anyhow… Power, Full, Muscle, or Split. The first weight should be a weight you know you can get through. The second weight should be doable, something you can do sets of 2-5 when fresh; however, many people will end up somewhere in here as the total work adds up. The third weight should be challenging for you. That 4th weight is really just a joke that @thedavecastro played with us mere mortals that year, and something only Regionals level athletes worked up to.
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Better Know a Member: Corey Brown
New year, new round of Better Know a Member! In this series, we profile members from across the ever-growing CFSBK community. Last week we got to know Texan and Court Street Grocer aficionado Jaime C. This week, let’s learn more about Corey B.!
Where were you born and where did you grow up?
Born in Erie, PA and raised in Chapel Hill, NC.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I’ve been doing CrossFit for a year and five months. I became a runner six or seven years ago and then started running marathons. I used to run by CFSBK when I would run home from work. I’ve always had zero motivation when it came to lifting heavy things, but I like to do crazy stuff, and CrossFit seemed to be just that. I signed up for Foundations class and quickly made a promise to myself not to ever tell anyone about CrossFit. I have failed numerous times with this promise.
Did you have any mentors or heroes growing up?
I’m such a daddy’s boy, and he was and is my hero. Growing up biracial I felt out of place 100% of the time, and he was so good at explaining life and how things would change for me as I got older. This was coming from a man who lived through a terribly racist time, and he still was able to see the good in the world and teach me to look for that. I should send him a card.
What are you up to when you’re not at 597 Degraw Street?
I am a performer and teacher at the Upright Citizen’s Brigade. Basically I’m very funny and help to make other people very funny. I also have a full-time job as an academic adviser at NYU. You can also catch me checking my stats to see how well I’m doing in the Bachelor or Bachelorette leagues that I’m in.
What’s your hidden talent?
I was on the bowling team when I was in college at East Carolina University. I always hovered slightly above a 200 average, which was good, but not good enough to try to make a career out of it and do well. I’m still pretty decent out of it, but it’s very expensive to bowl in NYC.
What’s the first movie you ever loved?
I was smitten with The Karate Kid. I did a lot of martial arts growing up, and seeing some punk kid from Reseda learn karate made me want to find a wise old man who lived in a shack and have him teach me how to defend myself. Then they made The Karate Kid 4 and broke my heart.
Any advice for new CFSBKers?
Watch! I usually get to the gym 30-45 minutes before class starts, and I just watch everyone else. I can see what people are doing right and wrong and that teaches me a ton. You can only learn so much in an hour, and your body can only handle so much lifting, but your eyes/ears and brain can keep digesting. So if you creepily ever see me just staring in your direction, all I’m doing is picking up tips! Or you have a booger and I’m deciding if I want to tell you.
News and Notes
- “Some of us can self evaluate, assess where we need more work and flexibility, and get to it. Most of us, myself included, cannot.” That’s from Coach Fox‘s latest post at Beyond the Whiteboard. It’s called “Older, Fitter: Little Tips for a Long CrossFit Life,” and you should check it out!
- In case you missed it, we’ll be running on a modified schedule this weekend. Everything you need to know is over on the Schedule page.
Yesterday’s Results Board: Front Squat | Open Workout 13.2
Fueling the Open CrossFit
Cocktail of Brain Chemicals May Be a Key to What Makes Us Human Scientific American