Snatch
Heavy Single:
85-95% x 1 x 3-5
The pull from the floor should be purposeful and balanced, with your weight balanced over mid-foot. Aim to make 3-5 reps between 85-95%. This is not necessarily a testing day, but if you’re making all your reps and feeling good then go for it. If not, then get a few heavy reps in and live to snatch another day.
Post loads to comments.
Exposure 8 of 8
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For Time:
55 Box Jumps 24/20
550m Run
55 Wall Balls 20/10, 14/9
Aim to move steady and relatively unbroken on the Box Jumps and keep an aggressive pace on the run. Complete the Wall Balls in 1-4 sets.
Post time and Rx to comments.
TBT: Coach Jess moves the bar overhead during CFSBK’s last day at the Brooklyn Lyceum in 2009. Help us celebrate 10 years of making Brooklyn a fitter place at our 10th Anniversary Party on September 30th!
CFSBK FAQs
As you may have noticed we’ve added a Frequently Asked Questions page accessible under Member Resources on the blog (to the right). Many thanks to Coach Chris Fox for writing this page! To draw your attention to the FAQs and to refamiliarize everyone with some important stuff, we’ll be reposting some of these questions and answers to the blog. First up…
WHAT IS THE DIFFERENCE BETWEEN “FITNESS” AND “PERFORMANCE” PROGRAMMING?
Instead of having “Beginner,” “Intermediate,” and “Advanced” classes held separately, we program every class to accommodate the full range of members from novices to competitive CrossFitters alike. Member feedback on removing obstacles from coming to the gym led us to this approach years ago, and now there’s no longer a schedule barrier (on our end at least) for when you can take a class.
All of our new Foundations graduates begin their CFSBK career by following “Fitness” programming for a recommended period of 6 months (or about two cycles). “Fitness” and “Performance” programming happens within the same class and are usually more similar than different. For example, Performance Back Squat programming might read: “Work up to a max effort set of 3 for the day,” a very high intensity effort that is appropriate for a more experienced athlete. On the same day, Fitness Back Squat programming might read: “3 sets of 5 repetitions performed at a moderate load,” allowing a newer or de-conditioned athlete to get in some volume and practice with the lift at much more approachable loads without coming near failure. Similarly, we may program higher-skill versions of gymnastics movements for “Performance” than we would for “Fitness.” As an example, if “Performance” programming calls for Ring Muscle-Ups, the “Fitness” version might call for Pull-Ups and Dips, and have some further scaling option for those movements as well. Again, both versions of programming happen within the same class, use the same time stamps, and are more similar than different. Not sure which you should do? Ask a coach!
News and Notes
- There are a couple of other changes to the site we want to draw your attention to. Take a look at the social media icons on the right side of the header toolbar. We’ve added direct links to our RSS feed and Flickr pages to make your lives a little easier!
- Today’s 4:30pm CrossFit Teens class is cancelled. Tuesday and Thursday CrossFit Teens classes will be cancelled this week. Class will resume on Tuesday, August 29th!
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Yesterday’s Results Board: Back Squat / Front Squat | KB Swings, HSPUs
Finding Vitality at CrossFit Roots CrossFit Journal
The Uses of Platitudes Current Affairs
Back Squat / Front Squat
Tempo Back Squat (31X1):
2 x 4
Tempo Front Squat (31X1):
1 x 4
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
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5 Rounds or 30 Minutes:
550m Jog
100 Single-Unders
30-Second Handstand Hold
The entire workout should be done at a conversational pace, around 70% effort. The jog is a lap around the block. Practice a consistent rhythm and bounce on the jump rope. The Handstand Holds can be performed against the wall from a Wall Walk or a kick up. If you’re comfortable holding from a kick up then practice pulling your heels away from the wall one at a time and try to hold with no support.
Post work to comments.
Photo by Robert C.
Better Know a Member: Charles Smith
With summer still going strong, we’re excited for the return of a blog favorite, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and, in a similar vein, we’ll continue to profile members from across the CFSBK community. To kick off this round, we interviewed Charles S. We hope you enjoy learning more about this father of 2 who brings laptop thieves to justice in his spare time!
Name (and any nicknames):
Charles Smith. Too unique for any nicknames.
Where were you born, and where did you grow up?
I was born in Chattanooga, TN and grew up in Doylestown, PA.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I’ve been CrossFitting for 18 months. I lifted weights and played basketball and was looking for a way to get better at both and somehow stumbled upon CFSBK. I took my Free Intro Class on Super Bowl Sunday 2016 (does anyone know if the couple who did that class as a date are still together?) and was immediately hooked. I used to be a much heavier person (240 lbs or so) and have made staying fit a priority in my life for over 20 years now. CrossFit is easily my favorite way of doing so.
Program your nightmare workout:
Any length of time on an Assault Bike.
Program your dream workout:
AMRAP 10 Minutes:
10 Power Snatches
10 Burpees-over-the-Bar
10 Wall Balls
Ask me about that time I…
Ran down a laptop thief in the street. (He’s now a public company CFO. Not kidding.)
What are you recommending right now?
Cook Smashburgers, see The Big Sick, listen to Maggie Rogers and Jason Isbell, and drink at Sweet Polly.
What are you up to when you’re not at 597 Degraw Street?
I’m a venture capitalist. The firm I work with, Social Starts, invests in very early stage tech companies, usually under five people. I’ve spent most of my career working in and around startups, and this gives me a great way to continue meeting and working with incredibly smart people with huge dreams. I love it. Outside of my career, I love to cook and spend lots of time planning interesting things to cook. I have 2 kids (11 and 13) and spend as much time as possible with them.
Any advice for new CFSBKers?
Trust the coaches and never stop asking them questions about ways you can improve. They can all point out specific things you can work on outside of class to improve mobility, make you stronger, and recover more quickly. Enter competitions: it’s a great way to test your fitness and work towards a specific goal. And don’t worry about how you’re doing against everyone else (that’s really advice for me)!
News and Notes
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Yesterday’s Results Board: Rest Day
Not All Who Wander Are Lost CrossFit Journal
America’s Long, Venerable Tradition of Roadside Dinosaurs Atlas Obscura