« Back Rack Reverse Lunge | WOD 6.14.17 | Main | Push Press | WOD 6.12.17 »
Tuesday
Jun132017

Rest Day

Register Now For Starting Strength Program

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, June 19th - Friday, Aug. 11th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday June 20th - Sunday, Aug. 13th (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, June, 19th - Thursday, Aug. 10th (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, June 19th - Wednesday, August 9th (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, June 19th - Thursday, August 10th (10 slots)

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, August 13th at 2pm to cap off all cycles.

 

Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes 

Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point 

Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates. 

Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!

If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.

_____________________
Yesterday's Whiteboard: Push Press | Thrusters, Pull-Ups
CrossFit Clobbers Competitors with Sanctions in False Advertising Case Am Law
Maximizing Squat Gains with Bar and Load Squat Variations The Barbell Physio

Reader Comments (16)

Wednesday's Programming

Back Rack Reverse Lunges
3 x 4

Heavier than week. Perform 4 reps on one leg, then 4 reps on the other.

Post loads to comments.
Exposure 8 of 8
_____________________

3 Rounds For Time
30 Russian KB Swings 32/24kg
15 Overhead Squats 95/65
400m Run

The swings should be on the heavy side, unbroken on the fast end but consider breaking them up to maintain consistent splits throughout. The Overhead Squats should be on the light-medium side for you and done in 1-2 sets.

Post reps and Rx to comments.

June 13, 2017 | Unregistered CommenterDavid Osorio

Lunges: 150 x 4 x 3
Hard, but doable. Don't think I'd want to push the limits here - what would you do if you could stand up a lunge?

WOD: 11:56 Rx
Took my time with set up for each set because I'm still being a little cautious with my back and I wanted each to be unbroken. Runs were harder than I anticipated because I just had nothing left after each round.

Little extra time this morning to bum around 608 after some quality couch/fan time post-WOD.
Ring support hold at the top 15 sec, then bottom for 5. Did for 4 rounds every 90 sec.
Reverse tabata AB: 37 cal.

June 13, 2017 | Unregistered CommenterKayleigh

6am w/ McD

Lunges: 135x4x3
These felt hard. I had to add a piece of equipment for each set.

MetCon: 10:19
Everything unbroken, but my transitions got lazier each round. Glad I had Dan L to chase on this one or else I don't think I would have had it in me to push myself this morning.

June 13, 2017 | Unregistered CommenterJB

6am with McDowell

Lunges 205x3x4 - have seen big improvement throughout the cycle, but glad they are finished.

WOD - 11:16 Rx
Everything unbroken. Slow runs

Monday
Push Press 175x3x4

WOD - sub 1 min first three rounds unbroken. 4th round 1:32 pull-ups fell apart.

June 13, 2017 | Unregistered CommenterJames A

7am w/ Jess and McD

Monday's push presses. Ascending sets of 4 at 110, 115 and 120#. That last one was a PR!

WOD, thrusters at 75#. Fastest round 1:02, slowest 1:40. Thrusters unbroken, pullups gradually went to pieces

June 13, 2017 | Unregistered CommenterSteven N

AG

A. Rope climb 101

B. 3-4 rounds
10 alt DB snatch, AHAP/AFAP
10 burpees, AFAP
200m row
Rest/walk/correctives 10-15 min (rope climb practice)

June 13, 2017 | Unregistered CommenterArturo R

8am with McD

Lunges 125x3x4
Things moved really well.

WOD: 14:59
28kg KB and 80 OHS. I did the first round unbroken, the last two I had to split. I should have scaled the OHS weight down a bit and pushed more on the run. Overall, I liked it.

June 13, 2017 | Unregistered CommenterRoose

8 a.m. doing Monday's work w/Jess.

Push press: 180x3, then F; 165x4x2. Just wasn't coming together. Similar on the metcon. Hips just not following along with the rest of the body. Maybe I should take a dance class... that would be truly humbling!

June 13, 2017 | Unregistered CommenterChas C.

Today:

Testing suitcase DL:
10 on L @ 95#
16 on R @ 95#
***DING DING!*** this imbalance makes a whooole lot of sense, given i have a history of getting flared up in the hinge pattern. And I generally feel it in my L side! Hopefully when I get this evened out i'll be even farther away from another flare up.


Chipper: 13 mins 32 secs | Rx'd

50 Ring Rows
50 Push-ups
50 Russian Kettlebell Swings, 53 lbs
50 Toes-to-bars
50 Air Squats

Ring rows: hard, 10/5/5/3/2/singles land around halfway through
Push-ups: 5/5/5/3/2/ singles about 20 in
KBS: 25/22/3 lost my balance in my second set and had to put it down lol!
T2B: 8/8/7/5/5/3/2's then single for last 5 (grip is shot, capacity isn't there today)
Air squats: slog

It's a steamy one out there. TIME2COACH!

June 13, 2017 | Unregistered CommenterK HarpZ

@Kayleigh
If you're not confident that you're going to make your reps, have a coach nearby and then can assist the bar off your back. That being said, failing reps on lunges should be something you avoid and given the nature of the movement, you'll usually rack before it gets to the point of failiure.

June 13, 2017 | Registered CommenterDavid Osorio

12pm with MC Dowell

Under-armpit hurt still giving me grief so happy it let me get to 85lbs with this guy. Felt pretty good.

Metcon: 53lb bar, ring rows. Worst time 1:02, Best time :56. Switched to front squats after the first round cause the aforementioned armpit pain wasn't taking any more of it. Found out if you put your brain somewhere else and ignore the burning you can do front squats faster.

Cashout: kipping pull up tips from Maggie. It's time I actually start looping some together. I get a nice swing going and then just transition into a strict pull up.

June 13, 2017 | Unregistered CommenterKarina S

6am with Jess and McD

Lunges - 205x4x3 - tough but doable. Happy with my progress on these this cycle

Metcon in 10:11 - JB was gaining on me on the last run

June 13, 2017 | Unregistered CommenterDan L

@karina, I've come to love that burn :P I want moooore!

That being said, lung burn is still something I'm working on loving :/ as I reminded myself today during Wednesday's workout.

Had ANOTHER solo 4:30 class! So fun! This time with Jeremy.
Lunges 105 4x3 Easy, but very scared of messing up my nervy pratellar? Jeremy suggested using the gomat which helped.

WOD: 13:25 RX. Literally couldn't push myself faster on the runs, even though I knew they were slow.

Very proud of doing all OHS unbroken! Didn't care to push runs since that was my main goal. KB swings 15-15, but I think I could have powered through and done 30 unbroken.

95 degree weather workouts are no joke.

AG Strength:
6 weighted righ false grip pullups pulling as low as possible.. 5#, then two sets at 10 #. Broken up.
5 ring transitions: BEEN WASTING TIME HERE. Putting the weight on the front has been helping me transition. Damn. Put the weight on my back and had do drop down to 15#

2 sets of 5, 1 set of 2 because I was tired.

BTNP: 53x9, 53x9, 48x10
Pendalay row: 7.5x10, x11, x12
Other row thing: 43 x 12, 55x12, 68x10

3 rounds: 15 v ups, 10 dragonfly ab things?

I felt real nauseous on my way home at 8. Working out from 4:30-8 is probably a bad idea. I will not make a habit of doing group class before AG strength. Not too helpful. Boo :/

June 13, 2017 | Unregistered CommenterAllie B.

7:30 group class doing Monday's workout

Push presses with liz, 65.5 lbs, tough but doable.

Metcon: thrusters at 35lbs, scaled the pull ups to ring rows. Shortest round was the my first at 1:49s, Longest was the 3rd round at just over 2 min. I found these tougher than I thought they'd be! Generally, I broke everything up into 2 sets, but for the last round of ring rows, I had to break it up into 3 sets of 5.

June 13, 2017 | Unregistered Commentersarahm

Monday's workout:

PP @95#

WOD: Rx'd

1. 1:13
2. 1:13
3. 1:19
4. 1:39

Thrusters: Felt so light! Kept a decent speed until the last 2-3 of each set. 31-35s for rounds 1-3, 39s on round 4
Pullups: 10-5, 10-5, 9-6, 6-3-2-2-2

Everything went downhill on the last round. Forearms blew up, heart rate spiked and I just couldn't stay on the bar and took breathing breaks in between sets of pullups. Perhaps I should have done sets of 8-7 on the pullups or three sets from the start. Didn't think about the total volume of pullups before going into this. Rare for me to go to doubles even with my shoulder/thumb/wrist issues so a teeny tiny bit disappointed. Also didn't eat that much today or sleep much last night (although that's most M-F) so wasn't feeling my best.

June 13, 2017 | Unregistered CommenterKLove

This gave me a good chuckle: https://theoverheardpress.com/2017/06/08/man-ruins-family-vacation-by-constantly-attempting-handstand-photos/

June 13, 2017 | Unregistered CommenterKLove

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>