CrossFit South Brooklyn

Established 2007

Crush Week: “Isabel” and “Grace”

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“Isabel”

For Time:
30 Snatches 135/95

Start at 0:00. 7 minute cap.

Post time and Rx to comments.
Compare with 6.7.15

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“Grace”

For Time:
30 Clean and Jerks 135/95

Start at 20:00. 7 minute cap.

Post time and Rx to comments.
Compare with 10.13.16


Our friends at Spartan Race are gearing up for the 2017 season and want you to know that they’re offering three different season passes this year: the Elite, Open, and Trifecta passes. These are sure to sell out fast! Check out the Spartan Race website for more details!

Gymprovements: The Yoke’s on You

 

As you may have noticed, CFSBK recently purchased a Y-2 Rogue Yoke which lives in 608 on platform five. We thought many of you might be interested in using it, so we wanted to provide some info for you to consider and review before you try to use it. The unloaded Yoke is 195lbs. If you add weight, load the weight carriers above all 4 skids, or load two diagonally if you’re only going to add two bumpers. Because the yoke takes up so much space, be sure to ask a coach if you can use it when a class is happening, and use common sense when considering if there is enough room to use it during OG. When you’re finished, please always put it back where you found it.

Points of Performance:

  • Set yourself up so that when you stand up the yoke is 6-8″ off the floor.
  • Hold it like a Back Squat, keeping your upper back tight and eyes forward, don’t look down.
  • Start with slow and deliberate steps and gradually pick up speed.
  • When you’re done, drop and walk out of it, don’t stop and squat it down. Keep walking away from the yoke when you’re done. Otherwise it can bump the back of your head.
  • There should be minimal lateral and horizontal displacement of the yoke while walking.

Here is Rob talking about cadence on the yoke

Points of Performance:

  • Move as quickly as you can without running.
  • Keep your steps short and fast.
  • Keep your knees slightly flexed.
Points of Performance
  • Do not breath.
  • If your stability at the shoulder or mid-line is compromised, bail on the walk.
  • Get set up in a quarter Overhead Squat, then stand it up.

Points of Performance:

  • These suck!
  • Get three points of contact with the inside of your elbows and chest on the bar. You should push your belly out and try to load it onto the top of your diaphragm.
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