Snatch Complex
Every Other Minute on the Minute x 16 (8 reps):
Snatch Pull (4 seconds down) + Snatch Pull + Hip Snatch
Build to a heavy but perfect load on the complex. No misses, no press outs. The Hip or “Power” position is one where the knees and hips both flex. While the torso may lean forward a small amount, the barbell remains in the crease of the hip and does NOT travel down the thigh into a Mid-Hang position. The limited travel off the bar into the Hang doesn’t allow for maximal loads to be used.
Post loads to comments.
Exposure 7 of 8
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For Time:
50-40-30-20-10
Double Unders
21-18-15-12-9
Deadlifts 185/125
Post time and Rx to comments.
Tom S. having some fun with the yoke at Strong Fit. Check out more recent photos by Thomas H. on our Flickr account!
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.
Fundamentals 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. This will be an 8 week course 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.
Days & Times
June 3rd to July 22nd
Sundays from 1:30 to 3:00pm
Pricing
$200 ($100 will be charged when you register and then again at the 4-week mark of the cycle)
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. Callie 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!
News and Notes
- We’ve delayed the start of the upcoming Active Life Strength PM Cycle (but not AM) to next Monday, so you know what that means: There’s still time to register! See this post for details, and go HERE to register.
- Missing something? It might be in our most recent lost and found dump! You can also now see photos of our lost and found clear outs via the link under Member Resources. Be sure to claim your stuff at the front desk before we donate it to CHIPS!
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Yesterday’s Results Board: Front Squat / Ring Row | Pull-Ups, KB Swings, L-Sits
Why We Love Chuck Taylors for Weightlifting Wirecutter
You and Mat Fraser Vs. Linda and Triple 3 CrossFit Journal
7am with JFox & Kharpz
Hip snatchie complex: 63×2, 68×2, 73×3, 78×1
Felt snappy, no misses. Love getting forced to pick up the speed from the hip.
WOD: 8:30
RX on DLs & scaled to 1/2 attempts. DU nightmare – no hops and my left shoulder just gave up on helping to turn the rope.
I got out of the habit of doing Strong Thursday OG and decided it’s a habit that needs to be restarted. Boy, did it. Amazing how after just a few weeks off, weights that normally aren’t that heavy for me feel like a serious struggle, especially the deadlift.
Squat: 175x5x3. Came in intending to do 185, but warmups felt so heavy that I pulled back. Glad I did, because this was plenty hard.
Press: 65x5x3. A little pinch-y through the right front shoulder/upper bicep area. Should probably start adding crossover symmetry back into my routine.
Deadlift: 225×5. OMG. This is usually the reset weight I use after a long time off from heavy deadlifting, and I always feel like I should be able to lift it with ease, and it’s always @#*&!!!! hard. Note to self: never stop regularly deadlifting heavy!
**STRENGTH**
Wasn’t 100% this morning…did not eat enough yesterday and the relentless gray weather makes me sleepy.
LBBS: 140x5x3. This is getting up towards my “panic weight.” Had a little knee collapse action on the ascent. Jeremy’s cue about taking a few extra breaths at the top before the last couple of reps and “committing to the depth” was really helpful.
Pause bench press: 85×3, 90×3, 95×3. That pause at the bottom really changes everything! Still, moved pretty well.
Pause deadlift: 160×3. Fine!
8am with Fox
Snatch Complex up to 125, felt good and snappy. I actually quite like the hip snatch.
Metcon 9:17 Rx – uff, the DUs take me a long time, and the DLs took their toll on the last few sets where I had to break them up in sets of 3 (5/5/5, 4/4/4, 3/3/3) to maintain decent form. Great cue from Fox on the rope – holding it halfway on the handle so I can get an inch or two of extra rope, after that cue I managed to hit the set of 20s and 10s unbroken!
Off to a few days in Chicago, hoping to drop into North River CF for the AGS programming…
Does anyone have recs for CF affiliates in Fredericksburg, VA? I’ll be down there for a wedding the next several days and there look to be a few options.
7am today with Jess, Katie, and all the humidity
Hip snatch complex: Stayed pretty light and tried to focus on really dropping – this is something I really need to work on. I get in my head and don’t commit to getting under fast enough. Thus, these are great practice for me! Built to 67#.
WOD: 7:36 with dubs and what I thought was Rx DLs until I realized (too late) that yet again my plate math skills failed me ¯\_(ツ)_/¯ – so did this at 115#. Still plenty hard!
8 am with Fox
Went 52, 58, 62, 62, 62, 67, 67, 62. These felt Ok at 67 but Fox saw the bar sneaking back out in front so I dropped weight for the last and it was a disaster. I didn’t drop and it felt like the bar was way behind me – almost in an arch. Maybe too light? That would be great since 73 is my 1RM.
WOD was all over the place. I planned 1/2 DUAs and in the first round I was stringing them together in sets of 5 and maybe one at 7. They went downhill fast in the set of 20 and then I went back to keeping them at single-single-double. The DLs at 105 were OK in the first round. I went to 16 unbroken but fell apart slowly but surely from there. I have to stick to a rep scheme instead of all the bargaining with myself as I lift! I recovered some push for the last round and went 6-3 with a very short pause before picking up for 3. 9:23 – relatively slow but I felt good about limiting pauses on the double unders. I think I rested with my hands on my knees only once.
Man, that WOD today. Will add to my post-IM to do list.
Wednesday…
Squat: 135×5, 185×5, 215×4, 230x5x4
Bench: 95×5, 110×4, 120x4x2, 120×3(F4), 95×12
5 rounds of Cindy (mini-Murph prep): Just over 6 min. Only doing a half-Murph day of, so lets call it a quarter Murph sans running..
Today… lots of accessory everything…
3 rounds: Bear crawl/lunges/air squats, 10 banded good mornings, TGUs with 5 presses (2e at 20#, 2e at 25#, 1e at 30#)
6 Press (63, 73×2)
6e Step Ups (63, 73×2)
Chin ups: 5-5-5
Sumo Deadlift: 135×5, 185×5, then cluster-style (15 sec between doubles/singles, about 4 min between sets): 235x2x5, 255x2x5, 275x1x5
Your workout today reminded me to add step-ups to MY accessory work! Also, I also want to do today’s workout sometime…maybe after SS 🙂
You’d destroy this workout Kayleigh. Also: 1/2 Murph before IM? You crazy.
She’d do it at the men’s Rx and still kick my arse.
7am with JFox & Kharpz
my shoulder is still feeling yesterdays workout so I kept my snatches light 75/85/95. the second and third from last went garbage as my shoulder went soft as I tried to catch. Speed is not my friend when my shoulder is in the mix.
The WOD I think if I was fresh would have turned out much better. I came out a little hot on the first round and my heart rate spiked. So that cost me some time as I had to break up the DLs more than I wanted.
7:07@ RX
Im off this weekend to No-Rep some people with Brett at the Regionals. Maybe you will catch us on the live stream starting tomorrow morning at 8am!
Back in the gym after visiting family in Chicago. Rested while there, except for a really fun 17 mile bike ride with my Dad in the little window of sunshine we had in an otherwise rainy weekend.
Yesterday: couldn’t bring myself to get back to the gym in the evening to take class. So did this @ home:
4x:
8 plank pike-ups (blanket)
12 banded air squats
10 bent over rvrs fly (fake weight — just put in tension to make it difficult!)
10 banded ‘robot lifts’
8-10 supine hamstring curls (bridge, blanket out and in)
5 sets:
RFESS – 12 reps L side @ 30×1 (3×6 only R side)
8 push-ups
+extra push ups to accumulate about 70 reps total i think
TODAY, 10am group class! my fave!
snatch complex:
95×2, 105×2, 110, 115, 115, 120#
(120 = about 88% of my best snatch)
Oh how I LOVE a hip snatch! overall, this felt solid. had a rep where my left elbow was a bit lazy in the finish. and my first at 115 was a bit slower than the rest had been, just tentative. got really aggressive for the second rep at 115 and it was MONEY. felt so solid in pulling under and receiving. 120 was a bit forward, but stoked to hit this.
WOD: 4:40 RX’d
fun one. didn’t look at the clock, just got down to it.
DL by feel: 12-9, 11-7, 9-6, 7-5, 9. quick rests to reset. switch grip alternating.
DU’s: left my rope at home so borrowed KHarpz’s. had a trip in my 50’s but I think that was the only one. Felt calm, focused on exhaling.
L side of back definitely en fuego by about the 50th rep. Don’t like doing DU’s in my shoes with the R side lift b/c it’s stiff, so I felt every bit of my leg length discrepancy on this one. Tried to focus on driving my hips to the bar.
8 x :20 hollow hold, mature position
10 AM with Jess.
First time doing a hip snatch I think and really liked it- forces the speed, which i’m not always good at.
63/3×83/2×88/93. Have to get that speed into my full snatches.
WOD in 6:26 with 143# and
1/2 attempts. Dubs went fairly well for me.
Check out what Tony Hawk did on his 50th birthday:
https://www.youtube.com/watch?v=8Zx7fFFfPis
As a 50 year old who constantly complains of creakiness, this is an inspiration. But which of you young’uns out there who watched wasn’t also blown away? 50 is the new 15!
(great soundtrack, too!)
Yesterday.
A)
Conventional Deadlift
@2211 5,3,1,5,3,1, rest 3-4 min
270 x 5
290 x 3
335 x 1 (got overly excited misloaded the bar- was supposed to be 315)
280 x 5
300 didn’t feel like it was going to go well so I stopped.
Pulled something in my back- same place as when I fell off the pull-up bar in February. I think/hope I’ll be ok after a couple of days’ rest. Frustrating to miss training days at this point in the game but i’m trying to be a grown-up about it.
Didn’t affect the rest of my workout though I almost went home in a huff!
B)
Bench press
@2011 5,3,1,5,3,1, rest 3-4 min
125 x 5
135 x 3
150 x 1
130 x 5
140 x 3
155 x 1
C)
15 min ski @EZ
e5 min
6 TTB
6 kHSPU
17 kbs, 24kg
Took today off and will hopefully be back at it Saturday!