Clean and Jerk Complex
Every Minute on the Minute x 12:
Clean High Pull + Clean + Jerk
The pull from the floor on the Clean High Pull should be purposeful and balanced, with your weight balanced over mid-foot. Mimic the same balance on the full Clean. The dip/drive should also be balanced and not pull you forward. Aim to make a few reps at/above 80%.
Post loads to comments.
Exposure 7 0f 8
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Partner WOD
In teams of 3 with one partner working at a time, partners alternate complete rounds of the following for 24 total rounds (8 rounds each):
5 Burpee Box Jumps 24/20″
5 Shoulder to Overhead 135/95
5 Toes to Bars
These rounds should be fast sprints, just a little bit below your max capacity. Scale the height/load/degree of difficulty as needed.
Post time, Rx, and partners to comments.
Lots of Pull-Ups at yesterday’s “Heather” Hero WOD. In case you missed it, see yesterday’s post to learn more about Heather Heyer and the intention behind this workout
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. There are still some slots open, but hurry: these cycles start this week!
UPCOMING PROGRAM TIMES AND DATES
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, August 21st – Friday, October 13th (1 slot remaining)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday, August 22nd – Sunday, October 15th (SOLD OUT)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, August 21st – Thursday, October 12th (1 slot remaining)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, August 21st– Wednesday, October 11th (SOLD OUT)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, August 21st – Thursday, October 12th (3 slots remaining)
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
PRICING
3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2x Per Week 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/Short Circuit.
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.
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Yesterday’s Results Board: “Heather”
A Century of Eclipse Watching, in Photos Atlas Obscura
You’re Probably Stretching Wrong CrossFit Journal
Back Squat / Front Squat
Tempo Back Squat (31X1):
2 x 4
Tempo Front Squat (31X1):
1 x 4
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
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5 Rounds or 30 Minutes:
550m Jog
100 Single-Unders
30-Second Handstand Hold
The entire workout should be done at a conversational pace, around 70% effort. The jog is a lap around the block. Practice a consistent rhythm and bounce on the jump rope. The Handstand Holds can be performed against the wall from a Wall Walk or a kick up. If you’re comfortable holding from a kick up then practice pulling your heels away from the wall one at a time and try to hold with no support.
Post work to comments.
Photo by Robert C.
Better Know a Member: Charles Smith
With summer still going strong, we’re excited for the return of a blog favorite, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and, in a similar vein, we’ll continue to profile members from across the CFSBK community. To kick off this round, we interviewed Charles S. We hope you enjoy learning more about this father of 2 who brings laptop thieves to justice in his spare time!
Name (and any nicknames):
Charles Smith. Too unique for any nicknames.
Where were you born, and where did you grow up?
I was born in Chattanooga, TN and grew up in Doylestown, PA.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I’ve been CrossFitting for 18 months. I lifted weights and played basketball and was looking for a way to get better at both and somehow stumbled upon CFSBK. I took my Free Intro Class on Super Bowl Sunday 2016 (does anyone know if the couple who did that class as a date are still together?) and was immediately hooked. I used to be a much heavier person (240 lbs or so) and have made staying fit a priority in my life for over 20 years now. CrossFit is easily my favorite way of doing so.
Program your nightmare workout:
Any length of time on an Assault Bike.
Program your dream workout:
AMRAP 10 Minutes:
10 Power Snatches
10 Burpees-over-the-Bar
10 Wall Balls
Ask me about that time I…
Ran down a laptop thief in the street. (He’s now a public company CFO. Not kidding.)
What are you recommending right now?
Cook Smashburgers, see The Big Sick, listen to Maggie Rogers and Jason Isbell, and drink at Sweet Polly.
What are you up to when you’re not at 597 Degraw Street?
I’m a venture capitalist. The firm I work with, Social Starts, invests in very early stage tech companies, usually under five people. I’ve spent most of my career working in and around startups, and this gives me a great way to continue meeting and working with incredibly smart people with huge dreams. I love it. Outside of my career, I love to cook and spend lots of time planning interesting things to cook. I have 2 kids (11 and 13) and spend as much time as possible with them.
Any advice for new CFSBKers?
Trust the coaches and never stop asking them questions about ways you can improve. They can all point out specific things you can work on outside of class to improve mobility, make you stronger, and recover more quickly. Enter competitions: it’s a great way to test your fitness and work towards a specific goal. And don’t worry about how you’re doing against everyone else (that’s really advice for me)!
News and Notes
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Yesterday’s Results Board: Rest Day
Not All Who Wander Are Lost CrossFit Journal
America’s Long, Venerable Tradition of Roadside Dinosaurs Atlas Obscura