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Tuesday
May022017

Rest Day


Here's CFSBK OG Bethany E. at the South Brooklyn Weightlifting Club Spring Classic, where she placed 3rd in the 57kg weight class, PR'd her Deadlift at 296lbs, and scored a total of 628lbs. Bethany also recently celebrated her 9th anniversary as a CFSBK member (hence the OG). Congrats, Bethany!

New Short Circuit and Fit 55+ Classes at CFSBK

In our neverending quest to bring you more and better fitness, we're pleased to announce that we'll be offering new Short Circuit and Fit 55+ classes in a couple of weeks!

Starting May 14th, we'll be offering another Short Circuit class at 8am on Sunday. Short Circuit uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and, more importantly, challenge themselves to get better. Visit SHORTCIRCUIT.FIT for more info and the full schedule!

Starting May 15th, we'll be adding a third Fit 55+ class each week and tweaking the schedule a bit. Fit 55+ will now meet Mondays, Wednesdays, and Fridays at 11am. This is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes, “If you don’t move it, you lose it.” Know someone who might benefit from this class? Send them over to the Fit 55+ program page!

Summer just got a whole lot more, uh... fitnessy! (Yes, that's a word. No, please do not look it up.)

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Yesterday's Whiteboard: Push Press | Row, KB Swings, Burpees
We Asked an Exercise Scientist How to Mentally and Physically Deal with Plateaus NY Mag
Travis Williams Does "Isabel" in Less than a Minute Misfit Athletics

Reader Comments (11)

Wednesday's Programming

Back Rack Reverse Lunges
3 x 10e

Go heavier than last week (or find a moderate starting weight). Perform 10 reps on one leg, rack the bar, then perform 10 reps on the other. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Post loads to comments.
Exposure 2 of 8
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Performance
20 Minutes Not for Rounds:

270m Jog
3 Ring Muscle Ups

Scale to Jumping Muscle-Ups as needed if you can do a few strict Ring Dips and Pull-Ups and are stable in the catch.

Fitness
20 Minutes Not for Rounds:

6 L-Pull-Ups
6 Strict Ring Dips
270m Jog

Scale the L-Pull-Ups to regular or band-assisted as needed. Scale the Ring Dips to the Matador or to Tempo (31X1) Push-Ups as needed.

Post work to comments.

May 1, 2017 | Registered CommenterDavid Osorio

AG

A.
Pull ups kipping/butterfly/strict

B.
3-6 intervals @90% hard effort
Sled shuttle runs
Rest 5-7 min

May 2, 2017 | Unregistered CommenterArturo R

Bethany Badass!

New job is cramping my workout style. Missed yesterday for a client trip and had to do 6 AM today due to an early meeting. But I got to push press with Dan, so that was cool!

Push press at 95, almost entirely solid, but one jerk in the first round. Derp. At least I fixed it when I got called out on it, I guess.

WOD 11:24 Rx. I don't need any encouragement to take things at less than 100% :P

May 2, 2017 | Unregistered CommenterStella

6am with Jess doing Monday

Push press - 115x10, 125x10x2. Missed last week, so wasn't sure on weight. This probably could have been 135 or more.

Wod - 10:48. Rows 1:45-1:55, kb unbroken, burpess slow and steady, but no breaks. happy to keep moving.

make up posts:
4/27 C+J complex up to 195, wod with 1/2 DU attempts, 50# db in 6+ minutes
4/29 Squats at 185/135, 5 rounds of kb swings and pushups, 5 + 2 rounds of C2B and OHS
4/30 Snatch complex up to 135, NFT with James - 180# sandbag around the block

May 2, 2017 | Unregistered CommenterDan G.

Lunges: 95 x 10 x 3
Felt pretty solid, we'll see how the legs feel tomorrow.

NFT Work:
Mix of single tucked pull-ups, strict pull ups, ring dips, and runs. Mixed in some rope climbs (thanks to a suggestion by Michael).

10 cal assault bike sprints and three HSPU (1 ambat) work after. AB ranged :23-:28.

May 2, 2017 | Unregistered CommenterKayleigh

Bethany!!!! ♥

May 2, 2017 | Unregistered CommenterCam

6:30 Wednesday:
80# 10x3 Felt good

NFT: Mixed in some strict muscle up attempts with some jumping muscle-ups. JMUs are easy. Whit gave me some tips about working on not piking so much so I can get over the rings. Gunna work on sqeezing my butt and pointing toes down, instead of almost being in an L-sit.


AG: During group class warm-up did 5 strict pullups, then 5x2 with 10#. In AG did 2 sets of 5 with 15# and some butterfly practice, as well as DB rows with 25# and weighted situps. Fun!!!

What was NOT fun was the sled push sprints: 5m there and back, 10m there and back, 15m there and back.

I was nervous about those all day... did them once at Strongfit and remembering that lactate burn combined with nauseousness gave me dread.

I ended up only doing the 15m round in the first round. I actually quit after the 10m mark for my final two rounds. Couldn't find a positive attitude. Everyone else pushed through, which was amazing and inspiring. If I had to guess, I bet Coach Nick is really good at these. I bet Mattie Rogers is too. Rowers and Oly Lifters must have a lot of power and manage their lactate well?? Ended up throwing in a 4th round with 5 & 10 m. to sort of apologize for quitting.

This is a definite weakness-- no other exercise gives the burn the way sled pushes do. It's INSANE. And actual torture. But kind of fun at the same time? I should mention, strict ring dips used to make me nauseous in the same way and I felt that same dread before coming to the gym when they were programmed some cycles ago. In fact, really heavy weighted pull-ups do too. Now I'm pretty good at those things and I don't feel nauseated anymore while doing them.

Guess I better come to strongfit more often.... Sigh.

May 2, 2017 | Unregistered CommenterAllie B.

Oh! And Bethany is just an incredible inspiration on so many levels. As a goal-setting athlete, dedicated practitioner of fitness, fun-loving mom & wife, and hard-working career girl. You blow my mind, Bethany! I am so inspired by you all the time but never tell you! Thanks!

May 2, 2017 | Unregistered CommenterAllie B.

I keep letting work/life get in the way of workouts, gunna try posting comments more often to see if that helps with some accountability :)
7:30 class tonight
Push press 43,53,53. Felt strong but challenging. Fun lifting with Julie and meeting another lady in STEM!
WOD used the blue kettlebell and modified the burpees to planks and stepping forward. First round at 4:30, second at 9:45, third at 14:50. Working at 85% is a cool challenge but I don't think I quite figured out how to do that yet. By the end I was beat and definitely would have really dragged my feet if we had to do another 2 rounds. Hard to imagine purposely going slower when I already feel like a slow poke but I think if I worked on my breathing on the burpees/swings that could help. In other news I've decided Missy Elliot is perfect rowing music, really easy to find a sustainable pace :)

Other cool things: I think I might be finally done with elevated push ups? Tried doing some knee push ups during the warm up and they went ok! Also finished up my first log book! Yay :)

May 2, 2017 | Unregistered CommenterSarahM

Monday's workout:

PP@75#

Need to keep my rib cage down


WOD: 12:14 Rx'd

Row was 2:05-2:10 the first round and felt easy but couldn't maintain it for round 2 and 3. Kept it around 2:15 and crept up to 2:23 occasionally after the first round.

It was REALLY hard to keep a consistent pace not push the last set up burpees!

Reallllyy wanted to go to AG but it's just too late on a school night and I would never fall asleep!

May 2, 2017 | Unregistered CommenterKLove

Brought a friend to AG.

Sled pushes are NO JOKE.

May 2, 2017 | Unregistered CommenterStella

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