Snatch Complex
Fitness and Peformance
Every 3 Minutes for 7 Rounds:
Power Snatch + Hang Snatch + Overhead Squat
Build to a medium-heavy load on the complex. The goal is no misses.
Post loads to comments.
Exposure 3 of 8
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4 Rounds Not for Time:
400m Jog
100′ Bear Crawl
Not for Time today. Keep the jogs at a moderate aerobic pace. If you can’t breathe only through your nose or hold a light conversation then slow down a bit. It’s easy to blow through these, but pay attention to your ab bracing, your hands grabbing the floor, and your hips staying stable on the crawls.
Post work to comments.
Massage Therapy at CFSBK
Are your back and shoulders sore after Monday’s Press/Deadlifting combo? We have some good news for you! In our never-ending quest to be your one-stop fitness shop, we’re very happy that we’re now offering massage therapy with Leah DeCesare, LMT!
Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.
Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.
In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While strength sport is her forte, Leah has a storied athletic background in dance and martial arts and is a former self-defense instructor. When not healing or training, she rides her Harley in an all-women motorcycle club and plays guitar in rock bands.
Schedule
Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Friday: 9am to 2:30pm
Saturday: 4:30pm to 8:30pm
This weekend and next week Leah is extended hours on Saturday (12:3opm to 8:30pm), Monday (9am to 5pm), and Wednesday (9am to 8pm).
Contact
E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.
Pricing
30 minutes: $50
60 minutes: $100
90 minutes: $150
Cancellation Policy
Appointments cancelled within 24 hours are subjected to the full cost of the session.
FRIDAY: PING PONG NIGHT!
This 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 | Double-Blunders, Chest-to-Bar Pull-Ups
Sex, Steroids, and Arnold: The Story of the Gym that Shaped America Deadspin
CrossFit Games Layoffs Signal Big Changes to Come Morning Chalk-Up
Man, what an amazing thing to hear about the CrossFit games.
It’s mindblowing to me that someone who runs a hugely successful and lucrative fitness “cult” would have the bravery to restructure based solely on the integrity of the mission and core principles.
This is what so many good companies end up lacking. When things get big and lucrative, it’s so easy to pander to the sponsors and fans, etc etc… then the mission and core values get lost!
I love CrossFit so much!! I love the idea behind this restructuring. CrossFit IS SO MUCH MORE than being the “fittest on earth”! I am wholeheartedly obsessed with bringing the attention back to the affiliates and fighting chronic illness and addiction!
So awesome! I love you libertarian Greg Glassman! True to your principles! INTEGRITY, Yayyyyy!, in a world where that often doesn’t count for much…
7am w/Jess & KHarpz
Snatch complex: 73, 73, 78, 78, 83, 88
Too much lay-back again on the first 83#; second was much better. 88# was OK, but still need more straight-up jump & lead w/elbows. No misses.
RNFT: happened. Um, those bear crawls added. up.
Last day of Strength Cycle before the total! Excited to get back to group class regularly, but I’ll really miss these strength mornings.
LBBS…Blanking on what I did. Think it was 165×3, then 155x3x3. Whatever it was, it was fine and drama-free 😉
Press 72.5×2, 65x3x3
I can’t believe the 8 weeks are up! Really glad I opted for a second cycle and super excited about the progress I made in the last two months. If you’re on the fence about doing a SC, do not hesitate–DO IT! Get those gainz!!
Can’t wait to cheer you on!
Snatch complex – partnered with Kate, who totally blew me away with her snatch prowess and strength. First 4 reps did 63, then 68, then 73#.
7 am with Jess and Katie
I’ve been on a snatch plateau for so long – trying to make changes. Stayed at 53-58# (75-80% of 1rm). Tried drilling in full extension, keeping it close, keeping lats back, lats back. Used the pvc to drill between lifts. This all worked to make it totally perfect by my last attempt!
JK. Work in progress.
I excelled at not excelling during the 400m jogs. I like the “lean-in” cue and tried for quiet feet. Those bear crawls combined with the run recalled yesterday’s DUAs and made for some stiff calves. I stuck around to roll and march those out and then went across the street for some HSPU practice. 3×3 strict with 2 mats, 2×3 kipping with one mat. Got home and remembered I promised myself I’d do glute bridges on a regular basis (a need that Sunday’s Pilates class exposed) so I did 6 sets of 30 second holds (both feet down then left then right).
3pm – alone
WOD “Gardening”
Excavating and moving
10 RNFT – small slate deadlift carries – 20+ lbs
6 RNFT – large slate deadlift carries – 200+ lbs
Thanks to the past 7 years of WODs at SBK, Im able to do some odd jobs around the house and not get hurt. My form was pretty good with a wide, bent knee stance, a set lower back, mixed grip and kept the weight close to the body.
Tomorrow’s WOD is looking much the same.
Don’t think we should be cheering on any layoffs. Those are human beings who no longer have jobs. I’ve had my issues with HQ, but a 40% layoff is never a good thing to the person who was laid off — and also usually not done for altruistic reasons.
How do I “like” this?
As someone who’s been through mass layoffs, it’s awful whether you make it through to other side or are laid off. And it’s typically to make investors happy and save $.
Lol touché! Well not LOL. I guess I should have been more empathetic with those that lost their jobs. That does suck!
Hm. Well, I still appreciate CrossFit reevaluating it’s mission and purpose and how that’s aligned with the whole games phenomenon.
Thanks for the candor!!!! Sorry, I feel like a jerk now! Rightly so : /
Can I delete my blog post!? I’m sorry!
That was a nervous lol! Not a real lol.
Oh gosh.
Let me put the shovel down and think before arbitrarily replying :X
Sorry!! Josh please help me!
Allie- you read through that and focused on what seems to be a positive shift toward inclusion and ran with it. Crossfit corp represents a vast swath of the good the bad and the ugly and we’re all a part of all of it. I don’t know how many people quit when glock supported the games but nobody i know…. I hope crossfit does increase its focus on the inclusion about which you rightfully expressed excitement. I also hope they improve their labor practices.
10am class
Snatch complex up to 135 for a few reps. Felt pretty stiff and sore today.