Snatch Complex
Performance
Snatch Pull + Hang Power Snatch + Overhead Squat + Snatch Balance + Hang Squat Snatch
Work up to a challenging load for the day.
Fitness
Snatch Deadlift + Hang Power Snatch + Overhead Squat
Work up to a challenging load for the day.
Post loads to comments.
Exposure 1 of 8
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Every Minute on the Minute x 15 (5e):
1) 15/11 Calorie Row
2) 12 Burpees
3) Rest
The Rows and Burpees should be done at sprint pace.
Post work to comments.
Katie E. goes Super Saiyan as Coach KHarpz watches in awe at last year’s Subway Series event at CFSBK
Register Now for the 2018 Subway Series
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the 8th annual NYC Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. This year the action kicks off right here at CFSBK! Here’s the whole schedule:
Sunday, September 9th: CFSBK
Sunday, September 23rd: CrossFit Virtuosity
Sunday, October 7th: CrossFit Queens
Sunday, October 21st: CrossFit Gantry
This year’s Subway Series is using a team format (M/M and F/F), and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a really fun day. You can register here, but hurry: early bird pricing only lasts through August 26th!
Friday, August 24th: Ping Pong Night!
On Friday, August 24th, we’re hosting a ping pong night for CFSBKers at Ocean’s 8 (at Flatbush and 7th, a short walk from the gym). The fun starts at 7pm and will likely continue until everyone is pinged and/or ponged out. Ocean’s 8 has a full menu of food and drinks for purchase. Bring friends!
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Yesterday’s Results Board: Back Squat | Run, Goblet Squats, Ring Dips
Overheard in the Crowd CrossFit Games
Internal Rotation Overhead in the Snatch… Really? Catalyst Athletics
8am with Fox
Performance snatch complex: 53, 63, 63, 63, 73, 73F (missed snatch balance), 73, 73, 78
Fox’s very simple “slow down” cue was just what I needed (along with some solid advice on receiving the bar back down from the OHS). Weight was light so I was moving too fast to get through – slowing the transitions down made the last 3 complexes nice & snappy. Forgot how much I like hang snatchies. Had room for more, but happy with good form.
WOD: rows between :36-:40, burpees between :30-:45 (4th)
Took a dramatic nose dive in the fourth round but got a little dignity back in the last.
Strength!
LBBS 170x5x3
Press 67.5 again! Failed the 5th rep of the 1st set, then just did x4 for the second set. Was planning to do x4 for the 3rd, but things were moving better, so I went for a 5th…and failed it. Press is not my thing. I’d rather bench any day!
Deficit deadlift 200×5
Good job this morning Kirby! Press will become your thing eventually. You will be surprised how much you can lift in a few months.
Someone offered to give me their nespresso machine this week and I said no. I IMMEDIATELY regretted that decision. Who were you??? I totally forget now. Let me know if that nespresso is still up for grabs! <3
Don’t do it, K Harpz: the road to hell is paved with mediocre coffee.
lol. the coaches office needs a new one 🙂
It sure does and at 5:45am that shit tastes like liquid gold.
What up, it’s Yung Karini with those affiliate drop-in reviews.
Was visiting Saint Paul, Minnesota and thought I’d try out some hometown Crossfit.
Power House Highland Park (2 locations)
Showed up for a noon class on a Friday. Nice front desk crew. $25 for a drop-in and a shirt, the owner helped me pick out a real cute 3/4 sleeve. Nice facilities. The coach on staff was new I think (I overheard her talking afterwards) and it showed in her crowd control. We didn’t get everyone’s answer for QOD and she didn’t give bar assignments for the Metcon which led to some traffic issues.
The members are what really made the place, everyone went out of their way to make me feel welcome, engaged in some Midwestern small talk lots of high fiving, and went out of their way to learn my name and cheer me on.
It was snatch day 2 separate complexes similar to our fitness and performance.
Metcon was:
5-10-15-20-15-10-5
OHS
T2B
11:32 Did the OHS at 55lbs (rx was 75lbs) was maybe a little light. Did t2b until the round of 20 and then went to hanging knee raises. Still 40 t2b is nothing to sneeze at.
Also did a drop in at Torque Barbell in Woodbury cause I wanted to do an Oly Class. I emailed them and everything to make sure class was happening but I showed up on Saturday and there was no one there to teach it. But one of the coaches offered me a platform for free so that was chill. Was bummed I didn’t get any coaching though so cause they seemed to churn out good athletes.
The takeaway is that we have a really, really well run and coached gym. Glad to be back!
10am with Coach Jess!
Feeling good after taking a few weeks to recover from my knee and able to squat again below parallel. So went for performance today and felt snatchy! ☺️
Stayed at 63lbs for 4 rounds and then ended at 65. Slowly getting back into the groove. Feedback from Coach Jess, need to be more patient coming from the floor-pulling too fast.
Metcon…..whew! burpees😏! Good one!
A)Snatch Complex
SDL + HS + OHS
every 4 min for 6 sets
add weight each set
110/115/120/125/130/135
couldnt really stay focused, catching forward today but no pain!
B)Multi Grip Bench Press
@3011 6-8 reps, 3 sets, rest 1-2 min
3×8 @ 95#, just wanted to get what i hit 2 weeks ago
C)Chest to Ring Pull-Up
@2011 4-6 reps, 3 sets, rest 2 min
add weight
1×6 @ 15
2×6 @ 17.5, better than lsat time! can do all 3 at 17.5 for sure
D)FT @aer
2k ski
3 rope climbs
5 wall walks
200ft SA FC/arm, 32kg
1k ski
2 rope climbs
4 wall walks
150ft SA FC/arm, 32kg
500m ski
1 RC
3 wall walks
100ft SA FC/arm, 32kg
2 hr pace, 30 min cap
29:30
CLOSE CALLLLLL
did a pretty good job keeping HR down for most but the farmer carry shot it up inbetween. 149 avg/176 max
Performance snatch complex:
53-63-68-73×3
Did these as an E3MOM. Not particularly snappy today.
WOD:
Partnered up and did burpees first.
Burpees: 27-29s
Erg: 34-38s
I felt extra pressure to push it on the erg because Nick was coaching and managed to maintain a 1200/1300 pace which is really good for me!
Strength Cycle:
Pause squats 172.5x4x4. These are getting pretty hard.
Bench 137.5x3x3. ❤️❤️❤️ bench!
Pause deadlift 215×5. I don’t know why but I don’t find these terribly hard.
Amazing day at the gym today!!!
3x:
10 barbell rollouts
3 walk walks with two shoulder taps
(I used to only be able to do shoulder taps when facing out from the wall and couldn’t do them with wall walks. I am so stable now!!! Can’t wait to see how my handstands have improved!)
Heavy 3 BTN press: 57×3 30X2
Heavy 8 dB ext rotation: hurt my forearm. Did 10#.
4 Turkish sit ups with press at every point: 10#
Given the okay to try snatching. I not only felt strong and snappy, but absolutely no pain.
22-32-42-52, performance
Did about 4 at 42 and 4 at 52. Felt great.
Burpees :30-:31
Rows: 9 cals :30-:35. Output ranged from 960-1250! Kept it consistently around 1100 for most of the row. Which… is really good for me :/
Awesome and relaxing AR. Have a good vacation Whit and Brett!