Snatch Complex
Every other minute on the minute x 15:
Snatch Pull + Mid Hang Snatch + Snatch
Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt in on the next round. If you miss again (either a straight up miss or a technical miss), then take weight off the bar.
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Exposure 7 of 8
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4 RNFT:
6-12 Wide-Grip Pull-Ups (Use bands as needed, use full ROM)
20-second L-Sit
Use rings, boxes, or paralletes for the L-Sit.
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The CFSBK Coaching Staff: Nick Peterson
Editor's note: We're in the process of updating the bios on our Coaching Staff page. As we do so, we'll be posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! First up, Coach Nick...
Nick has coached at CFSBK since 2011. Nick fell in love with rowing in 9th grade on the Potomac River, and accrued 13 years of competitive rowing experience, culminating in racing in the men's quadruple sculls at the 2000 Olympic Games in Sydney. For years afterward he worked out as he always had—running, lifting, rowing on the erg, sometimes trying to do handstands—until his wife convinced him to try capoeira, and, later, CrossFit.
Nick found out about CFSBK when he met Coach Margie, and soon thereafter became CFSBK's resident rowing coach. He eventually began coaching CrossFit group classes and training clients one-on-one. Nick still conducts a few rowing workshops a year and has prepared a group of CFSBKers for CRASH-Bs, the preeminent international indoor rowing championship in Boston, every year since 2010. The three-month program mimics the kind of specialized training that elite athletes pursue.
Nick is a CrossFit Level 1 coach, and attended Robb's Wolf's Paleo Solution seminar and Kelly Starret's Mobility and Recovery Seminar.
This Saturday: Row New York's Jingle Mingle
Speaking of Coach Nick, you can (and should!) join him for Row New York's annual Jingle Mingle this coming Saturday, December 3rd. The Jingle Mingle is an erg-a-thon fundraiser for Row New York, which is a great organization that teaches rowing to kids from under-served communities in NYC. They also have tutors and help with SAT prep, among other things.
Here are the details:
- Location: The Church of St. Paul the Apostle, West 59th Street (entrance is between 59th and 60th Street on Ninth Avenue), in Manhattan
- Start: Doors open at 9:00 AM
- 500m Super Sprints: Mixed teams starting at 9:30 AM sharp, followed by the ugly sweater contest at 10:00 AM
- Main Event: 90-minute relay/ergathon at 10:30 AM–12:00 PM
The teams will comprise four to eight people, and they can break up the 90-minute relay however they want. Email Nick if you plan to participate at Nick [at] crossfitsouthbrooklyn [dot] com. He'll review technique with you and coach you at the event.
Row New York has set up a Crowdrise page for us – our team name is No Sleep Till. The goal is to raise $250 per participant. Even if you can't make it to the event, please send the Crowdrise link around to friends and family.
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Yesterday's Whiteboard: Back Squat | KB Swings, T2Bs
Phoenix Multisport: A Sober Community CrossFit
Digestive System Crash Course