Snatch Complex
Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Snatch High Pull + 1 Mid Hang Power Snatch + 1 Overhead Squat
Keep this complex relatively light today (70-80% of your Power Snatch 1RM) and focus on executing perfect positions on each movement.
Post loads to comments.
Exposure 2 of 8
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3 Rounds for Time:
400m Run
25 Burpees
Do your best to push the pace on this simple couplet today.
Post time and Rx to comments.
Sofia M. before (L) and after (R) the LFPB Challenge
The Look, Feel, Perform Better Challenge Winners: 1st Place
We’re so proud of everyone who recently completed the 2018 Look, Feel, Perform Better Challenge, our collective kick-start toward healthier nutrition and recovery habits in the New Year. Among the dedicated CFSBKers who rethought their diets, counted macros, and put in quality time with the foam roller, 3 women and 3 men stood out to us as winners, and we’re announcing them this week. We’ve also asked them to tell us a bit about the “secrets” to their success. Today we’re pleased to announce the 1st place winners *drumroll* … it’s CFSBK power couple Sofia M. and Lauro L.! They’ll each receive a free 1-month Unlimited membership.
Sofia M.
The Challenge was really successful for me and I exceeded my expectations.. I lost 9 pounds, and was able to lose enough fat to start seeing the muscles that I knew were hiding. I was happy to find them for the 1st time in my life! It is funny that 13 months after having a baby, this is by far the best shape of my life. Knowing that so many people were going through the same process really helped me stay away from my trigger foods, like sugar and alcohol. In general, I have been feeling much stronger and energetic at the workouts, and I have been seeing really good progress in my training.
Capacity Test (22 lb Thruster and Jumping Pull-Ups with 16in box):
Before = 9:35. After = 8:45
Active Recovery and meditation are not my thing, so that is the item that I did not do so well with. Everything else was really good!
Lauro L.
I lost 5 kg since the Challenge began. I also have been exercising consistently five times a week, and I am feeling great. I’ve never had such a good stretch of exercise and balanced eating since, ever. I registered as Level 1, but Sofia was doing it as a Level 2 and showed me the tricks on how to count macros, so I did Level 2 monitoring for a couple of weeks and learned a lot. My biggest lesson: “One cheeseburger and my fat intake is already at 100%”. For the first time I was using the scale to gain intuition on food amounts and their macros. It was a great experience. After Level 2 tracking for two weeks I relaxed on the tracking, but not on the food. I was still eating how I had learned from the tight tracking period. My capacity test was went down from 11:15 to 9:10 (I did the yellow bar and Ring Rows). At the time of the first test, I couldn’t do any Pull-Ups now I can do 6 Pull-Ups.
Congrats to everyone who took part in this year’s Challenge!
News and Notes
- Morit S. recently appeared on Pete McCall’s All About Fitness podcast. Check it out here!
- CFSBK is looking for new talent to staff our front desk on Monday evenings from 4:15 to 9:45pm ! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, Front Desk staff will also receive 50% off membership for one shift per week or a comped membership for two shifts or more per week. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). We will be interviewing this month and hiring a new staff member for immediate training. Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include “Front Desk” in the subject line.
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Yesterday’s Results Board: Back Squat / Dumbbell Row | Ring Dips, DB Thrusters, Row
The Speal Deal CrossFit Journal
Hey, Buddy, Ever Heard of a Chair?
Congrats to Sofia and Lauro!!
Power couple! Way to go Sofia and Lauro! Love being in classes with both of you; thanks for inspiring!
WOW Brazil FTW! Nice job you guys!
I’m on early shift at work so I came in for a quickie Strong Thursday. Haven’t done this in a couple of weeks so I reset back a bit.
Squat 175x5x3. Super sore at first from all of the volume squats on Tuesday, but it got easier as I got warmer.
Bench 105x5x3. Fine.
Weighted chins: +5×6, +10×4, +15×3, +20×2. Pretty pleased with getting 2 at +20! Also, I’m reminded of my college years, when I just weighed an extra 20. Holy crap, how did I do that? Those plates felt SO heavy on my back!
Congrats Sofia & Lauro!!
Congrats, Sofia & Lauro! What impressive success!!!!
CONGRATS, y’all!! Amazing job!!
7am w/ Lauren and Nick
Snatch complex: 63#x3, 68#x2, 73#x2. Felt great! I really like these oly complexes we’ve been doing.
WOD: 12:38. Nowhere to hide on this one! Legs felt like they weighed 100# each on the second and third runs. For the burpees, just tried to keep moving consistently, but mentally I was breaking them up into chunks of 5. And I really tried to push it at the end. It was really nice to have the door open…c’mon spring!!
Congrats guys!
Congrats Sofia and Lauro!! Super proud and VERY inspired by the best downstairs neighbors ever. 🙂
Congrats to the winners!
6am with Jess and Snickers
145# on the complex, felt good today
9:44 Rx on the metcon. Somehow my burpees have gotten faster? I was shocked to finish ahead of Kayleigh!
Salt on the wound, Steve. I’m just going to abandon all cardio now in favor of power lifting.
Yay! Congrats Sofia and Lauro! Sofia was killing it last night on the dips. 🙂
Congrats Sofia and Lauro- well done!
A) Back Squat @2011
200 x 7
215 x 5
235 x 3
210 x 7
225 x 5
245 x 3
That last rep was TOUGH!
B) Strict Pull-up
7@Band
5@BW
3@+10
7@Band
5@+5
3@+15
C) For Time @AER
100ft sled push, +green plate (slow trot) 6 kHSPU
22 cal row
rest 3 mins
1.3:03 (did HSPU after row by mistake)
2.3:10
3.2:55
4. 3:12… did 7 HSPU 🙄
HSPU no good today but having watched the video I can see i’m not bringing my knees down far enough to get a good kip. Also messed up my hand placement a few times. Also didn’t see this was AER so pushed a bit on the row. Ugh.
Happy to rest and recover tomorrow!
Congrats Sofia & Lauro!!
Up to 73/83/2×93/4×103# on the complex. Loved this work- have been trying to focus some on feeling my feet and this was great for that.
WOD in 10:19 with rowing. Ugh, that hurt.
You guys are ready for those brazilian beaches!!! Great work, guys!!!!!
Did today’s workout before the evening group classes
Snatch Complex E2MOM
115
115
125
125
125
125
125
Then I did a drop technique set of Hang Power Snatch + OHS @ 95lbs
Was feeling pretty stiff sore and slow today but much better afterwards
Run/Burpee Metcon: 14:50
Used the Assault Runner which adds quite a bit of time to the runs!! But still kept it at a pretty aerobic pace on top of that.
Finished with some Crossover Symmetry and did about 8:00 of AR/Moveprep before training today.
Four mile run at lunch – slow – legs are being crushed from RDLs and a lot of miles this week already.
Snatch complex is getting better. Penny told me I’m the best lifter she’s ever seen in her dog life, but she said it with a side eye so I sensed some sarcasm.
My speed getting under the bar is improving a ton though, so maybe that dog is onto something.
The metcon happened.
Nice work Sofia and Lauro, impressive!
430 Today
Complex with last 2 rounds at 72#
About same weight as last week, wanted to add but the 4 sec descent was limiting factor. No joke there!
WOD in 12:52
Impressive Sofia and Lauro! I was just thinking in AG on Sunday how good you look Sofia!! Should have said something to you!
Snatch complex:
63×2
68
73×3
Thumb and shoulder are still bothering me so kept it light. Must have been death gripping the bar tho because now my pinky and ring finger are all crampy and weird.
WOD: 11:21 Rx’d
Run slow. Burpees fasti-ish.
Thank you, CFSBK! And, thank you all for the nice words and congratulations to everyone that participated in the LFPB Challenge!
Special thank you to Coach Fox for organizing this effort and supporting us all through it, and to our BFFs Daniel, Thaisa, Vini and Lorena, for doing it with us!