Performance
3×10
Add weight to last week. Use a full range of motion and control.
Fitness
3×5 Linear Progression
Add 5-10 lbs to last week.
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e3/8
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5 Rounds for Time:
5 Power Cleans 155/105
10 total Front Rack Reverse Lunges 155/105lbs
7 Kipping Pull-Ups
270m Run
Post time and Rx to comments.
Coach DO performs the CrossFit benchmark workout, “Isabel” (30 Snatches for time at 135/95lbs). There are actually 32 snatches in this video because counting is hard.
Gym Travel Recommendations
Heading out of town and are looking for any recommendations for CrossFit Gyms? Check out our Travel Gym Recommendations where fellow CFSBKers write about their experiences at different gyms. This is a great way to hear about other gyms by people who are used to the way we do things here at CFSBK. If you’ve traveled and dropped in at a different affiliate, please take a moment to share your experiences!
Here are two examples:
I guess this is kind of my area of expertise, so I’ll start!
CrossFit MNL, Makati Box, Manila, Philippines
Great people and community here, and trainers who pay attention and want to make you better. I got my start in CrossFit at another branch before this one closer to my office opened up, and I’ve gone to spectate at a competition at the Alabang box, I’d recommend any of them unconditionally. Also awesome they they have daily open gym times and I’ve had some epic sessions with trainers and their Games team during them.
Reebok CrossFit Asphodel, Hong Kong
Taylor Rank is the man, and his Sunday Olympic classes are the real deal. There are a lot of Boxes on the main island now but it’s worth it to go a little out of your way for this one. Highly recommended.
Chikara CrossFit, Tokyo, Japan
One of the many times a box owner has greeted us with “Oh you’re from SBK? David Osorio is the man!” Awesome centrally located space and great coaching. One of their head coaches Shingo Moromasa is a gymnastics and olympic lifting badass and came in 4th in the Asia Regional this year!
-Todd C
CrossFit Stonington Mystic, CT
Great space and really nice people. I mean alarmingly nice people – the type that come up to you individually after each work out and say, “Hey, great workout”. Also, everyone is incredibly clean. Meaning, it is common practice in their gym to wipe down the barbell after you use it… (of course no one tells you this, they just look at you in a slightly horrified but still very nice way if you don’t)
They follow a different format than CFSBK – they have long warm-ups and dynamics and then a WOD that usually has two parts to it, instead of a daily strength movement and WOD. But, they are really flexible and accommodating and will let you modify the workouts or come in early/stay late to get a lift in.
Definitely worth a visit if you are in the area!
-Ari
The Inaugural Iron Maidens Lift ‘n’ Learn Session: Tomorrow at 2:30pm!
We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.
We’re happy to invite you all to the first Iron Maidens Lift n’ Learn session on Sunday, May 1st at 2:30pm.
What: 90 minutes of lifting, followed by a 30-45 minute talk/workshop/dialogue
When: May 1st, 2016 at 2:30pm
Where: CrossFit South Brooklyn, 597 Degraw Street (608 space)
Who: IM participants, and anyone’s who’s curious about IM and lifting heavy.
How Much: Free!
Our first session will likely feature: You! Bring your ideas for people and topics you want to us to cover in the future to help shape the program.
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6th Place at the CF Games Chyna Cho does “Tommy V” with commentary CrossFit
Why the War on Drugs is a Huge Failure Kurzgesagt
How Brooklyn sparked an Emergency Rescue Revolution WNYC
