Snatch it up

ATTENTION CFNYC/CFBK MEMBERS! Get ready for our Haunted House Party at the Manhattan Box (date/time still to be determined–we’re considering either Friday, October 30th or Saturday, October 31st). Stay tuned for details… (Want to see the fun we cooked up last year out at our BK location? Click here.)
In Brooklyn
#13 Mon/Wed @ 8pm, starts September 30 (5 slots left)
#14 Mon/Wed @ 8pm, starts October 26

In Manhattan
#80 & #81 are SOLD OUT!
#82 Tue/Thur @ 6am, starts October 6 (5 slots left)
#83 Mon/Wed @ 9pm, starts October 14 (5 slots left)
NEW! #84 Tue/Thur @ 9pm, starts October 20
NEW! #85 Mon/Wed @ 8:30pm, starts October 26

Tuesday 090929
Snatch 1-1-1-1-1-1-1 reps
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Compare to 081016.

Define your training
Confidence, character, and mental toughness
A thank you from Iraq (in re: FGB4)
Don’t neglect fine motor function in your training
Review of the Nike Special Forces boot (barefoot training meets combat boots)
Greatest tennis shot of all time (and why you must fail to succeed)
Congratulations to Chris O’Hara, who was our biggest fundraiser at CFNYC for Fight Gone Bad IV. He raised $1044! (Sorry I don’t have a photo of Chris on the verge of collapse mid-FGB):

Lt. Gabe carnage shot, post FGB:

Blogger carnage (i.e., me):


  • Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
    Every one needs to snatch so today everyone is a Big Dawg. Lots of Vids on how to do this on the CrossFit Journal.
    Look up “Olympic Lifting” or “Burgener”.
    I would add that if you don’t have a subscription to the CrossFit Journal (and really you should, it’s well worth it), you can also check out o-lifting videos on for free right here:
    Also, a word on terminology: when a WOD calls for a “snatch” with no other qualifiers, that implies a full squat snatch (not a power snatch), pulling the bar from the floor (not from the hang). So, the bar starts on the floor, you catch it overhead, you ride the overhead squat all the way down (i.e., below parallel/ass to ankles), then you stand up with the bar with control before putting it back down on the ground.
    No one should skip this workout because they’re uncomfortable with snatching. That’s all the more reason to come to class, get some instruction and feedback from your teacher, and work form to get more comfortable with the movement.

  • Sara

    Rest Day Dinner Friday, October 2nd at Rodeo Bar and Grill, 7:30pm. In so far: Adam M, Rickey, Brad, Josh, Ari, Jeff, Mike K (late), Torch (late), Lisa (maybe). Who else?

  • Lt Gabe

    I’m debating between making up the barbell complex or snatching today as tomorrow I’m putting my group through Jacinto Storm.
    Also, I got my Nike SFBoots in the mail this weekend. They’re featherweight, flexible and feel just like Frees on my feet. I’m not wearing them yet but will put up a review once I take em for a spin.

  • Emerson

    Where exactly does CFE meet today? Is there a specific landmark I should look for or an individual?

  • torch

    Emerson: the newsstand by the columbus circle entrance to the park. Look for Brian, who has red hair.

  • Brett_nyc

    forgot to post yesterday.
    Did Isabelle in 3:48 with Craig, then tabata pushups for 11-11-11-11-11-9-7-6=77, I’m still terrible at pushups.

  • Lisa

    Brian usually wears a white t-shirt with the CFE logo on it.
    There will be a group of 3-6 of us by the newstand cafe tables and chairs, on the left side of the park entrance at Columbus Circle.

  • Kirk

    Yeah, what is it with red-headed guys coaching CFE?

  • Kurt

    Kirk- Don’t worry, there’s room for non-gingers too!
    Made up Angie last night and went head to head with Tom (OT). It was the most evenly matched WOD I have done in a long time, I lead out of the pulls, him out of the pushups, me out of the situps and him finally beating me by 3 squats. 23:10 Rx. 4 minute PR. Thanks Tom.

  • torch

    Kirk – we had to learn to run fast as children so as not to be beat up relentlessly.

  • Kirk

    First day back at the Box in six weeks. Actually, first day training of any kind in six weeks… Thank god it wasn’t a brutal metcon.
    Great coaching from Jacinto on the Snatch and associated drills for everyone to improve – sharing some of his hard earned Burgener knowledge. Also great working with the 7AM posse again.

  • Mike K

    If you have a CF Journal subscription, today’s video and the older article under related links on the video’s page do an awesome job detailing the 2nd pull, proper bar path on the snatch, and getting into the correct position for maximal power and “speed through the middle.”

  • torch

    November 14th Competition: who’s down?

  • Brett_nyc

    I’m down for that NE comp.
    torch, your costume for the mud run should be Conan O’brain. Full suit, loafers, and orange wig combed to the side.

  • Craig_Cinci

    Torch –
    I’m probably down for NE

  • Tim B

    Did the snatches at 95# today
    Can’t make it on Nov 14th 🙁

  • Zach Singer

    I’m down for the NE Comp.

  • Thanks for the link on my review of the Nike SFB combat boot! Much appreciated.
    Rock on
    Mike T Nelson PhD(c)

  • Sara

    Torch: totally in for the NE comp

  • torch

    one more girl and we have two teams…

  • Sara


  • Zach Singer

    Yeah, Sophie. Git ‘er Sara! 😉

  • Tony

    Not great.
    35, 45, 45, 53, 63, 73F, 73F

  • Sophie

    Really really wish I could go. I just signed up for a class and it starts on the 14th, so not going to be able to make the competition arggggg!!!
    Snatch wod today:
    53 – 63 – 73 – 83 – 90(pr) – 95(f) – 95(f)

  • Brett_nyc

    185 Fail
    185 Fail
    185 Tie Pr
    190 Fail
    190 PR by 5 lbs
    195 Fail, so close but couldn’t stick it at the bottom.

  • Reagan

    I wish the mainsite would post snatches a little more often because I never work on them.
    Black Box (204,204)

  • Craig_Cinci

    135, 155, 165(PR), 175(fx3), 170
    My form is terrible on these

  • Adam

    Great CFE tonight 10xstrawberry hill repeats
    awesome job by all my heart came out my mouth on the last two,
    officially martin cant use the excuse that he sucks at running anymore!
    CFE tempo run for those interested on thursday eve 6:30 same place CC coffee stand

  • Tony

    I am in for a thursday run.

  • Mike K

    I am most likely in for the competition as well.
    First time doing 1RM weights with full squat snatches and I did way more than 7 attempts
    155 – 1 drop than got it
    165 – got it on the 3rd or 4th attempt
    175 PR – took a few attempts, but finally got it. This one felt the best of all of them.
    185 – failed a few times. Easily got it overhead everytime, just couldn’t get it balanced.

  • Hari

    95, 100, 105, 110, 115, 120(PR), 125(F)
    (68,54), (55, 42), (60, 47)

  • kj

    I kept this light because my left arm has been doing weird things the past few days.
    The form was definitely a PR atleast.

  • Lisa

    A great effort by all at CFE yesterday evening.
    Adam, I am up for Thurs. temp runs.

  • Jai

    Worked on squats, trying to get the form right.
    22# x 5
    27# x 5
    32# x 3
    27# x 3
    27# x 1
    I think on all of things, I failed at coming down into a squat; I tended to do that part a moment or two after I got the bar overhead. The first time I tried to move quickly, I dropped the bar on my ankle (luckily hitting above the joint, or I’d be pretty sad today), so I need to work on core strength with overhead weights before I’ll be better at this.
    Cash out: 15-12-9 medicine ball cleans/thrusters and dips (purple string).