Snatch Complex
Every 2:00 x 6 Reps:
3 Snatch Pulls + 1 Hang Power Snatch
Stay patient and balanced from the floor to above the knee. Build to a medium-heavy but perfect load.
Post loads to comments.
Exposure 1 of 8
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For Time:
30-24-18-12-6
Double-Unders (or Alternating Foot Steps)
15-12-9-6-3
Hang Power Clean 95/65
Aim to go unbroken on both movements, prioritizing intensity over load.
Post time and Rx to comments.
This Sunday: Wim Hof Method Fundamentals Workshop at CFSBK
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.
The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Date, Time, and Pricing
Sunday, March 31st from 2:15pm to 6:15pm
Price: $125
Who is this workshop for?
This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.
What to Bring
- Warm comfy clothes
- Yoga mat (CFSBK has plenty you can borrow!)
- Bathing suit and towel (if ice bath bound)
- Open minds and hearts
Friday Night Group Class Starts This Week!
Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
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Yesterday’s Results Board: Deadlift | Kettlebell Swings, Burpees
How Many 800lb Deadlifts Can Larry Wheels Make in a Set? BarBend
A Redemptive Road with CrossFit Morning Chalk Up
19.5 recap: 13:03!
I was one of the crazies who redid this. And I do not regret it!!! My goal was to get top 1000 worldwide. Unsure if that’s actually going to happen given I was sick the first week, but I’m STILL sitting in 941. I may drop 100 or so overnight. But MAYBE NOT! Fingers crossed 🙂 either way, had I been healthy week 1 I would have been able to hit my goal, guess that’s what the October open is for!
Anyway I was able to shave 1:59 off of my time after spending a full hour analyzing my splits and finding a good pacing strategy. I did this on Friday and felt sluggish and exhausted, could barely Kip (was just a super off day for no reason I guess). I really should have stopped early to save energy for a redo but I didn’t want to look like a quitter at Friday night lights. So I pushed through!
This time around. Stuck to 7/5/3s throughout on chest to bar. Only a single once on a random kip mess up and the. At end with a single and a double on last three reps! That was definitely because I forced rest and didn’t redline on thrusters.
So exciting! The pacing game is so fun when you figure it out. You can just turn off, run on autopilot knowing if you do what’s on paper you will do well. Takes a good bit of experience to understand yourself to do this accurately, but I was pumped about how close I was to reaching my pacing goal!
Thrusters: 11/11/11, 9/9/9, 7/7/7, 9/6, 9. Didn’t die this time. 10-15 seconds rest in between sets to slow down heart rate
Pullups: 7/6/5/5/5/3/2, 5/5/5/5/4/3, 5/5/5/3/3, 3/3/3/3/3, 3/3/1/2
I think all in all, despite my inability to turn off my competitive atttitude and going against my noble claim that I was only going to do them all once, I approached this open with the healthiest attitude yet. I had moments where I was beat up about a performance here and there, comparing myself to others, doubting my abilities, etc. but I would say A WHOLE lot less. I had a lot of fun this year, had a blast with Friday night lights, and am completely and totally still motivated to compete and be better by next year. Last year I was in pieces, and almost didn’t sign up for Murph because I didn’t feel like comparing myself to someone else. This year, I’m excited to deload a bit and take a mental break. But I absolutely cannot wait until the fall open.
Woooo!!! Thanks again Brett for putting on an awesome FNL for all of us! And the support staff who halped.
Amazing, Whit!
Last year I was in a bad mental place about Murph too, and I’m embarrassed to say that I did skip it because I thought my time would be embarrassingly slow if I did it Rx. So good on you for having done it anyway.
I am Katie Harper 🙂 I imagine us blondes look alike lol! but thanks Stella!
LMFAO
I used all my brainz doing the crosswords obvi
Doing my own thing @ NC Fit, California. The new programming template looks great, looking forward to Saturdays and Sundays.
EMOM x 12mins
1st – 10 Single Leg Glute Bridge
— ugh my groin really acted up on this, so I ended up switching for a 1:30min C2 bike.
2nd – 10 Lateral Band Walks/side
3rd – 30sec Ring Plank (feet elevated)
3 rounds:
A1) C2 Bike 1000m
A2) Staggered Stance Deadlift 5 reps @ 3131 per leg
– Bike instead of front squats since my legs are still dead from 19.5. DLs at 135, first time doing those.
3 rounds:
B1) Front Foot Elevated DB Split Squat; 4-6″ step; @2020; 6-8 reps/leg;
B2) Jefferson Curl @3131; 6-8 reps;
– Split squats with 20lb DBs on right leg, no weight on left leg (groin!). Jefferson curls are awesome, and feel very therapeutic to me.
C)Grinder Pace – continuous slow movement
2mins Wall Sit
2mins Alternating Turkish Get Up 16-24kg KB
2mins Reverse Sled Drag HEAVY
2mins Prisoner Step Ups 24″
– Fine, forgot to pick up a KB for TGU and did 30lb DB. Sled was 135lbs + the shittiest possible sled that felt like had sand at the bottom.
Then I couldn’t resist today’s wod of DUs and HPC… 4:06 Rx, with surprisingly good DUs and HPC all unbroken.
Ooooo so excited for Friday night classes.
Am emerging from some burnout fatigue and got my rear to class this AM with Lauren and Whit. Cleans felt strong; double unders not so much … some days I got ’em, other days they got me.