Power Clean and Jerk
Performance
Every Minute on the Minute x 3:
4 Touch-and-Go Power Clean and Jerks
Rest 1 minutes, then…
Every Minute on the Minute x 3:
3 Touch-and-Go Power Clean and Jerks
Rest 1 minute, then…
Every Minute on the Minute x 3:
2 Touch-and-Go Power Clean and Jerks
Choose a heavy load and work across on the 4s and 2s. If you can build on the doubles then do so.
Fitness
Every Minute on the Minute x 3:
4 Power Clean and Jerks
Rest 1 minute, then…
Every Minute on the Minute x 3:
3 Power Clean and Jerks
Rest 1 minute, then…
Every Minute on the Minute x 3:
2 Power Clean and Jerks
No touch-and-go. Choose a heavy load and work across on the 4s and 3s. If you can build on the doubles, then do so.
Post loads to comments.
Exposure 4 of 8
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Performance
For Time:
800m Run (1.5 Mile Bike)
12 Muscle-Ups
550m Run (1 Mile Bike)
9 Muscle-Ups
400m Run (.75 Mile Bike)
6 Muscle Ups
Fitness
For Time:
800m Run (1.5 Mile Bike)
24 Ring Dips (or Push-Ups)
550m Run (1 Mile Bike)
18 Ring Dips (or Push-Ups)
400m Run (.75 Mile Bike)
12 Ring Dips (or Push-Ups)
Post time and Rx to comments.
Today is the last day to let us know if you’d like to participate in our 5th annual CFSBK Art Show. Everything you need to know is on the event page!
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Tuesday, November 6th. Better sign up!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Schedule
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
Testimonial
“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups.
The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes.
So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.
Weekend Schedule
We’re running on a modified schedule this Saturday, November 3rd as we the CrossFit Workshop: Jump Rope with Buddy Lee. Here’s our schedule:
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
1pm CrossFit
2-4pm Open Gym
Everything else (including Strong Fit, Yoga for Athletes, and Active Recovery) is cancelled. All classes will meet in 608 Degraw. Please check in there!
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Yesterday’s Results Board: Box Squat | Wall Balls, Pull-Ups
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Tempo Box Squat (41X2)
Heavy 3
In 15 minutes, work up to a heavy 3 rep set of Box Squats at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top). “Sit” on the box for the 1 count while maintaining a braced torso and an active hip.
Post loads to comments.
Exposure 4 of 8
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3 Rounds:
In 2 Minutes…
35 Wall Ball 20/10, 14/9
Max Reps Pull-Ups
Rest 7 minutes between rounds
The Wall Balls will be done unbroken on the top end. Challenge yourself here. Can you do them unbroken? Scaling option for Pull-Ups today is Ring Rows.
Post work to comments.
Coach Nick rowed at the Head of the Charles in Boston last Saturday in the men’s masters eight (40+ years old). It’s a 3-mile, “head-style” race, meaning that the boats race in single file. Nick’s boat won last year, but came in second this year by 5 seconds. Coach Ro has been doing Nick’s programming since last December, and while Nick didn’t want to focus too much on rowing, the training has certainly helped him feel prepared and, overall, healthy and well balanced.
Want to Reach Your Rowing Potential? Come to the CRASH-Bs Kick-Off Meeting With Coach Nick This Sunday!
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Coach Nick, an Olympic rower who competed in Sydney in 2000, will prepare participants in the months leading up to race day, which is February 17th in Boston. Come to Coach Nick’s kick-off meeting at 2:15 this Sunday, November 4, in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
At the kick-off meeting at 2:15PM this Sunday, November 4th, in the Annex, Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
News and Notes
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Yesterday’s Results Board: Rest Day
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