Snatch
Every Minute on the Minute x 5:
2 Snatch Pulls + 1 Mid-Hang Snatch (@50-60%)
Rest 2 minutes, then…
Every Minute on the Minute x 5:
1 Snatch Pull + 1 Mid-Hang Snatch (@60-70%)
Rest 2 minutes, then…
Every Minute on the Minute x 5:
1 Mid-Hang Snatch (@70-80%)
Post loads to comments.
Exposure 1 of 8
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For Time:
21-15-9
Wall Balls 20/10, 14/9
Sumo Deadlift High Pulls 95/65
Post time and Rx to comments.
New York Health Act: Short Film and Forum on October 27th
Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?
On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.
Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.
We will have a Q&A after the screening and a discussion about the ways YOU can help achieve guaranteed care for all.
Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.
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Yesterday’s Results Board: Monster Metcon
8 Things I Learned About Coaching from an Active Life RX Seminar Morning Chalk Up
Leave Your Ego at the Door Breaking Muscle
#7
AG
A.
4 rounds – NFT:
15 sec ring support
30 sec SA plank/side
10 sec chin over bar hold
2 min row/bike – increasing pace
B. Handstand Walk Practice
C. Sustained pace:
1500m row
100ft HS walk
1500m row
D. 5-10 min cool down
10 AM with Snickers
53/63/73 on the snatch work. At light weights I’m fine but once it gets to the 70s I start catching forward a bit. Lauren pointed out that I tend to catch narrow, which is an overcorrection from back in the day when I used to starfish my feet too wide. So this cycle I guess finding the happy medium should be a goal.
WOD Rx in 4:10. This wasn’t that bad! I’m feeling better about FGB now.
Thats a nice ActiveLife Article! For obvious reasons, I use the AL system because its helped me to find a way to speak the same language in both the physical therapy and crossfit world. Nobody needs to hear that theyve got signs and symptoms of “subacromial bursistits and a/c joint arthrosis” when really we can tell people, “youre most likely in pain because your shoulder is missing this, range of motion and is also weak with this press compared to this pull.” It provides a more positive mindset overall, makes the individual feel like they have something to focus on, and gives them a sense of control. In some cases, a proper diagnosis will be appropriate, but with the daily aches and pains, its good to take the more positive/conservative approach by using a system such as this 🙂
I’ve taken a lot of continuing education courses (FRC/FMS/IPA) and while all can provide incredible value for their clients, the direct carryover to crossfit and weightlifting makes this system simple and easy to apply with my patients/clients. good stuff!
Anyway, WOD 5 went well! Legs are wrecked still:
15 minute AMRAP
30 Back Squat (85Lbs)
30 Toes To Bar
30 Back Squat
30 Handstand Push-Up
30 Back Squat
10 Ring Muscle-Ups
Completed 1 rd + 30BSQ + 30T2B + 7 BSQ = 227 reps!
I feel pretty good about this.
ALL BSQ Unbroken! Which was the plan. Just took a bit of mental commitment and easy breathing inbetween my sets. It was all about keeping the HR down so i could be snappy with gymnastics.
T2B: 10/10/10
HSPU: 17/8/5
MU: 3/3/2/2
T2B: 8/who even knows honestly
squeaked out 7 quick little squats!
I think this was a solid score for me, at the very most, I could have rested less on the HSPU and muscle ups. I just really didnt want to fail a muscle up. I think i played it smart and will know to push harder in the future, but i definitely could not have pushed much harder, i will not be repeating this one, 127 squats @ 35% of my 1RM is quite enough for one week. again, thanking all of the stamina squatting over the years via coach KVW and AL programming. I absolutely would not have been able to do that unbroken without it. Keeping my fingers crossed with this leaderboard. I really really want to qualify!!! I pushed it super hard this week and so far so good