Back Squat
Fitness
3×5 LP
Heavier than last week.
Performance
65% x 5 x 3 (@22X2)
Deload week.
Post loads to comments.
Exposure 7 of 8
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4-5 Rounds Not for Time:
100′ Sled Push, AHAP
4-8 Strict Pull-Ups
90-120s Bike/Row/Jog
The sled push is down and back in either gym. The load should be heavy for you but should never stop moving (except for the turnaround). Add assistance/weight to the Pull-Ups as needed/able. Take the bike/row/jog at an easy pace.
Post work to comments.
Today marks CFSBK’s 11th anniversary. Happy birthday to us! In today’s video, Captain Osorio takes us back to the spot where it all began, which now looks very different. You can still see the “SNAFU” post that David refers to here
Brazilian Jiu Jitsu at CFSBK: Register Now!
Brazilian jiu jitsu (BJJ) is a full-contact grappling style that prioritizes strategy over brute force. Literally translating to the “soft” or “pliable” (jiu) “style” (jitsu), it is often thought of as the chess of martial arts. BJJ is, at its core, a self-defense system that employs positional advantages, joint locks, and chokes to defend against an opponent or attacker in an assertive and elegant manner. You needn’t be stronger than your opponent to subdue them, which makes BJJ one of the most practical and effective martial arts for all ages and sizes. There is no striking in Brazilian jiu-jitsu. This is a submission grappling art based on efficiency of movement, leverage, and timing.
The Level 1 Cycle is your jiu-jitsu starter pack. The course is geared towards anyone intrigued by BJJ but unsure where to begin, anyone who wants to become better acquainted with dynamic movement on the ground, and anyone who could use a review to jump back into it.
In Level 2, we will build on concepts and vocabulary of movement from the various positions with a larger portion of class-time dedicated to progressive resistance drilling, positional sparring, and straight sparring. If you have grappling experience from the past, you are welcome to jump into the Level 2 course!
These are both 4 week courses with 1 class per week.
Days & Times
Level 1 (November 11th – December 2nd): Sundays, 1:30pm – 3:00pm
Level 2 (September 30th – October 21st): Sundays, 3:00pm – 4:30pm
Pricing
$100 (1 class per week)
About the Coach
Callie Brennan is a brown belt in Brazilian jiu-jitsu under Team Fabio Clemente. Callie has been training and competing for the past 7 years. She began teaching beginner and intermediate students under the guidance of Pan American champion Babs Olusanmokun and multiple time World and Pan American champion Dominyka Obelenyte. Callie has competed locally and internationally winning gold at American Nationals as a white belt, the Montreal IBJJF Open at blue belt, and New York IBJJF Open at purple belt in her weight. She also medaled in the Abu Dhabi Pro Trials at blue belt.
Callie recently founded Rag Doll Camps with her training partner and coach, Dominyka Obelenyte, with a mission to close the gender gap in the sport. She also teaches privately. Callie initially began CrossFit to supplement her jiu-jitsu practice, and she is looking forward to sharing it with the CFSBK community!
Feel free to contact Callie directly with any questions!
News and Notes
- We’ll be running on a modified schedule this weekend as we host the Birthfit Coach Seminar. All CrossFit group classes will run on our regular schedule, but there are a few cancellations. Check out the Schedule page to find out what’s happening.
- Just 3 days left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause. You don’t want to miss out, do you? Go HERE to register!
- The 2nd event of the 2018 Subway Series takes place at CrossFit Virtuosity this Sunday, September 23rd. There are still 7 spots up for grabs. Grab a partner and sign up here!
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Yesterday’s Results Board: Rest Day
Why You Feel Nauseous on the Air Bike OPEX
Is Breakfast Cereal Any Good for You? Gizmodo
Team Sprint/Bench Metcon
In teams of 3…
4 Rounds:
In 5 Minutes…
400m Sprint
Then,
AMRAP Bench Press
Rest 5 minutes between rounds.
Partners run 400m together. Once all partners have returned from the run, the Bench Pressing may begin. Every lift MUST have a spotter, with one partner Bench Pressing at a time while one partner spots. Rotating through in this fashion allows for the person who just finished to have a bit of a break before spotting. The 400s should be sprints. If your 400m time is over 2 minutes, scale the distance to 270m. For the Bench you should be able to complete a set of at least 10 reps when fresh, choose an appropriate scaling option accordingly. The goal is max reps overall so finish each set a few reps short of failure. Score load and reps.
Bench Press Load Options:
A) 135 B) 115 C) 95 D) 75 E) 55 F) 35
Post load, total reps, and partners to comments.
Whatever you do, don’t invited Pearl into your house, or she might jump on your boxes and Sumo Deadlift High Pull your barbells (oh and drink your blood). One week left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!
This Week at CFSBK in Review
1. Leslie B., Micheline G., Jesse M., and Jack L. are representing CFSBK today at Flex on the Beach. Let’s show them some love in the comments!
2. On Wednesday, we introduced you to Alchemy Nutrition & Wellness, a client centered coaching program that provides the structure and accountability you need to finally make nutrition work for you. It’s run by our own Coaches Jess and Chris Fox, and you can check out the program page to learn more!
3. Missing something? Maybe a water bottle, lifters, or a jump rope? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.
4. From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.
5. On Thursday, we brought you Subway Series Event 1 recaps from the winners of the Female Rx’d Division, Coaches Whitney Hubbard and Jess Fox. You saw them on the podium, now read about it from their perspective!
6. Sunday’s 12pm Pilates class with Karina is cancelled.