Warm Up

3-4 Rounds Not for Time:
130m Jog/1:00 Bike/1:00 Row
5 Kip Swings, then in later sets 3-5 Pull-Ups, or practice
5 Thrusters, first set empty bar then building to work weight or slightly above

Use this time to “rev up the engine,” firm up a plan, and get in the right mindset.

Post work to comments.

_____________________

“Fran”

For Time:
21-15-9
Thrusters 95/65
Pull-Ups

This is the classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for this to be brutally fast. The fastest times world-wide are completed unbroken and under 2 minutes. Scale accordingly. However, as always, there’s is room to gut out Rx’ing a benchmark such as this at a load or degree of difficulty that’s at the edge of your ability so you might also consider that when deciding what your “Fran” will look like today. Top athletes complete the reps unbroken and with minimal rest but your (and my) Fran might be very different. If you can do the 21 thrusters unbroken but then you wind up in a world of shit for the 21 Pull-Ups, then you should probably break those Thrusters up! Do you rest too much during the 15s? Have a strategy to minimize rest like: 3-5 breaths between sets or a controlled 3-5 count in your head. In any case, have a plan that is honest to your level of ability. Let your judge know your plan and ask them to help keep you to it. And as always, have fun!

Scale volume on the Pull-Ups (15-9-6 or 9-6-3) or to Ring Rows (with head inside!) as needed. Use lighter bars and larger bumps as available to save the 10s and 15s! There is a 10:00 cap on this workout. 

Post time and Rx to comments.

Sure, you’re strong, but are you strong enough to resist this face? Kokomo is one of many PupStarz pups who just might be at our upcoming adoption event! 

Saturday, July 27th: Pupstarz Adoption Event

PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. We will be bringing adorable and adoptable pups for meet and greets.

Time: 10am-1pm
Location: Crossfit South Brooklyn, 597 Degraw St.

PupStarz Rescue is an all-volunteer animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 1,875 dogs and cats since 2015.

We will have everything from large pups to small pups, from young ones to older ones and just about everything in between! This event is also open to the public to stop in and check out the adoptables as well. Our latest adoptables are listed here.

We suggest that you fill out an application on our site before the event in order to be pre-approved if you are eager to adopt and take your pup home that day! We do require 3 references and a Facetime homecheck before adoption.

We will be posting the dogs that are confirmed for the event a few days before.

For questions please email us at rescue [at] pupstarzrescue.org.

Who knows? You might just find your future swolemate!

NEWS AND NOTES

• Active Recovery is cancelled on both Saturday, July 20th and Sunday, July 21st. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

_____________________
Study: Fruits and Vegetables Help Switch Off Genes Responsible for Obesity BarBend
Lessons from Highly Adventurous Commuters Outside

Aerobic Recovery Metcon

3 Rounds:
In 10:00…
800m Row

Then rounds in remaining time of:

10 No Push-Up Burpees
10 Jump Up-Step Down Box Jumps 24/30
:30 Hollow Hold

Rest 5:00 between rounds.

Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent times both for the row and for each round completed. Walk or stretch during the rest periods. 

Post work to comments.

BEHIND THE DESK: AARON WEISS

Over the rest of the summer you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Last week, we got to know Liz M. This week, let’s find out about one of our newest front deskers…

Name (and any nicknames):

Aaron Weiss

Where were you born, and where did you grow up?

I was born and raised on Long Island, but my parents are from the Midwest, so I’m not as Long Island as I could’ve been.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I’ve been CrossFitting for about two months now. My brother and my friend Tori (who’s a coach at CFSBK) got me into CrossFit just by talking about the workouts and the community.

Do you have any unusual rituals or superstitions or habits related to life or CrossFit?

I think I wash my hands mid-workout (when there’s a moment to rest) more than anyone at the gym. I just love having clean hands.

What’s your hidden talent?

I’m a professional photographer.

Ask me about that time I…

Saved a cat from a tree (and also a ditch). But for the record I’m a dog person.

Did you have any mentors or heroes growing up?

My dad was a great mentor to me. Taught me to be honest and genuine.

What are you up to when you’re not at 597 Degraw Street?

Shooting photos, editing photos, or cooking.

What are your favorite and least favorite lifts?

Favorite lift: Push Press. Least Favorite: Overhead Squat.

What’s the first album you ever loved?

The Matrix

News and Notes

• Photos from Sunday’s Starting Strength Total are now up on our Flickr account. And in case you missed it, registration for our upcoming Starting Strength Program cycles is now open!
• Active Recovery is cancelled on both Saturday, July 20th and Sunday, July 21st. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

_____________________
Why We Love Map 10 Aerobic Work OPEX
10 Lifts to Get You Ready for the 2019 CrossFit Games Morning Chalk Up

“Isabel”

For Time:
30 Power Snatches 135/95

This classic single-movement benchmark, “Isabel,” should be a sprint. In its best capacity all 30 reps are completed unbroken (in the above video we can hear Abbott say that her “back get’s tired around rep 20″…sheesh) but quick bailed singles can be a fast way to get through this for most folks. Choose a load when scaling that allows you to complete 4-8 touch-and-go reps (even if you plan to do smaller sets or singles), one that you feel very comfortable attacking. Two big things to work on controlling during this one are 1) Your set up from the floor and 2) your breathing. Don’t get lazy about starting each rep in a good position and do your best to control your breathing. Today is a great day to practice “game face,” where you look as if the workout is no big deal until its over. There is an 8 minute cap on the workout. 

Post time and Rx to comments.

Terry P. pulls a successful 2nd attempt in front of the crowd at Sunday’s Starting Strength Program Total

REGISTER NOW FOR STARTING STRENGTH PROGRAM

Want to get a lot stronger? The Starting Strength program is an opportunity to spend 8 weeks with Coach Jeremy 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 every 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 July 22nd – Friday September 13th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 23rd – Sunday September 15th
C cycle: Morning Novice, 6:30am Mon/Thurs | Monday July 22nd – Thursday September 12th
D cycle: Continuing Education, 6pm Mon/Wed | Monday July 22nd – Wednesday September 11th
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday July 22nd – Thursday September 12th

A CrossFit Total testing one-rep maxes in the Back Squat, Press, and Deadlift will take place on Sunday, September 15th at 2pm to cap off all cycles.

Class Sizes: Space is limited to 4-10 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.

_____________________
How CrossFit Makes Me a Better Public Servant Morning Chalk Up
Hip Drive Starting Strength

“Diane”

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups

The Deadlift weight should be medium-heavy for you, and completed in 1-3 sets. Scale load as needed. For most athletes, however, this benchmark is more about the Handstand Push-Ups. To Rx this workout, you should be able to complete sets of 6-10 reps or more when fresh. If you can not complete at least 6 Handstand Push-Ups in a row, then scale volume or to heavy Dumbbell Push Presses instead. If doing the Dumbbell Push Presses, choose a challenging load that allows you complete sets of 6-10 reps or more.

Post time and Rx to comments.

Here’s an awesome new video featuring our own Jacinto Bonilla. Jacinto has been involved with CFSBK since 2008 and is a regular at our noon class. Can you believe he’s 80?!

This Week’s Programming and Upcoming Training Cycle

This week in our CrossFit group classes, we will be testing some metcons—such as the classic benchmark “Diane”—to cap off the cycle that ended yesterday. A new cycle will kick off next Monday, July 22nd. Be sure to check the blog that day for our new training cycle template!

News and Notes

• 11am Active Recovery is cancelled this Saturday, July 20th. 
• 12pm Pilates is cancelled this Sunday, July 21st. 

_____________________
How to Take Care of Your Hands If You Lift Heavy Weights Shape
The Curb The Players’ Journal

Sumo Deadlift / Push Press Superset

A) Single Arm Sumo Deadlift:
5 x 3e

B) Single Arm Dumbbell Push Press
5 x 3e

Build to a challenging set or two on each exercise.

Post work to comments.
Week 6 of 6

_____________________

3 Rounds for Time:
400m Row
100m Farmer Carry
270m Run

Choose a challenging load that allows you to reform the carries with minimal rest. 

Post time and Rx to comments.

Longtime Starting Strengther Amy M. competes at last year’s Iron Maidens Raw Open. There are just 5 spots left in Iron Maidens 2019. Go HERE to learn more and claim one! 

Today: Starting Strength Total at CFSBK

Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle TODAY starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
Are You an Elk Parent or a Bison Parent? Outside
Strength Training Hasn’t Slowed Me Down at All Starting Strength

WOD 7.13.19

AMRAP 8 Minutes:
8 Box Jump Overs 24/20
12 (6e) Dumbbell Hang Power Clean and Jerk 50/35

Rest 4 minutes, then…

AMRAP 8 Minutes:
8 Pull-Ups
24 Reverse Lunges

Rest 4 minutes, then…

AMRAP 8 Minutes:
24 Double-Unders
12 Slam Balls

Move at an uncomfortable but sustainable pace though each AMRAP. Modify Pull-Ups to bands or Ring Rows and Doubles to Alternating Foot Steps or 2x Singles as needed.

Post rounds, reps, and Rx to comments.

Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle TOMMORROW starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

This Week at CFSBK in Review

1. Frank Howell is our July Athlete of the Month. Congrats, Frank! Be sure to read his funny, enlightening interview.

2. A new cycle of Coach Ro’s Anti-Gravity Strength class starts July 23rd, and there are 3 spots left. Go HERE to learn more and claim one!

3. “Do you remember how sad all of the appliances were when they got left behind in the Brave Little Toaster? That’s how your water bottles feel when you don’t take them home.” Our long-running Behind the Desk series returned this week, and we got to know more about Liz M.!

4. Our Adaptive Athlete class kicked off this week! On Thursday, Coach KHarpz told us about the genesis of this very cool program.

5. PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. They will be bringing adorable and adoptable pups for meet and greets.

6. This morning’s 10am Yoga for Athletes class is cancelled. 

_____________________
I Can’t Stop Thinking About This 1991 Book About Pain NY Mag
9 Ways to Absorb Nutrients Better BarBend

Deadlift

3 x 12

Sets across. Heavier than last week. Use a “faster up-slower down” tempo. These should be challenging but feel like you could do another 1-2 reps per set. Touch-and-go reps are okay. Use a double overhand grip, hook if needed. 

Post loads to comments.
Week 6 of 6

_____________________

5 Rounds:
In 1:00…
12 Russian Kettlebell Swings (heavy)
Max Reps Burpees

Rest 3 Minutes between rounds

Aim to score consistently within 1-2 reps per round. 

Post work to comments.

Pupstarz alum Riley poses for our 2019 Dogs of CFSBK calendar

Saturday, July 27th: Pupstarz Adoption Event

PupStarz Rescue invites everyone to get into a different kind of “beast mode” on Saturday, July 27th, right here at CrossFit South Brooklyn. We will be bringing adorable and adoptable pups for meet and greets.

Time: 10am-1pm
Location: Crossfit South Brooklyn, 597 Degraw St.

PupStarz Rescue is an all-volunteer animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 1,875 dogs and cats since 2015.

We will have everything from large pups to small pups, from young ones to older ones and just about everything in between! This event is also open to the public to stop in and check out the adoptables as well. Our latest adoptables are listed here.

We suggest that you fill out an application on our site before the event in order to be pre-approved if you are eager to adopt and take your pup home that day! We do require 3 references and a Facetime homecheck before adoption.

We will be posting the dogs that are confirmed for the event a few days before.

For questions please email us at rescue [at] pupstarzrescue.org.

Who knows? You might just find your future swolemate!

NEWS AND NOTES

• Tomorrow’s 10am Yoga for Athletes class is cancelled. 
• A new cycle of Coach Ro’s Anti-Gravity Strength class starts July 23rd, and there are 5 spots left. Go HERE to learn more and claim one!

_____________________
Use Bands to Build Bulletproof Abs Breaking Muscle
The (Political) Science of Salt CrossFit

“El Oso”

Take 20 minutes to build up to a heavy load on “El Oso,” the CFSBK classic barbell complex:
5 Touch-and-Go Deadlifts
3 Hang Power Cleans
1 Jerk

Hands must stay on the barbell for the entire complex. Any version of shoulder-to-overhead is acceptable. 

Post loads to comments.
Exposure 6 of 6

_____________________

Cash Out

4 Sets:
10 Hammer Curls
20 Band Triceps Pressdowns

Rest :30  between movements and sets.

Post work to comments.

Coach KHarpz and Ruchir, who was the first person to attend our first-ever Adaptive Athlete class

CFSBK’s Adaptive Athlete Class Kicks Off

By Katie Harper

When I first got into physical therapy school, I knew it was a start. I knew I wanted to help people and that I enjoyed physical fitness. Then I found CrossFit. I could see the lines; it was just about figuring out how to blend them.

In physical therapy school, I met Kelly Starrett, and he gave me one bit of advice I will never forget: “Just start coaching, and you will figure it out.” So I did just that. At my Level 1 seminar, I met some amazing people involved with Crossroads. That weekend in 2013, I made a long term goal to start my very own adaptive class.

But first, I learned the basics. For 4 years, I coached in tandem while earning my DPT degree and working a full-time physical therapy job. In 2018, I quit my full time physical therapy job to learn to become a better coach, to blend the best of both worlds.

I registered for the Adaptive Training Academy course, digested the material and realized I was finally ready to make my goal a reality. Thank you to Dr. Theresa Larson for encouraging me to get this going!

This week we kicked off our Adaptive Athlete program! I absolutely can’t wait to see this community grow. These are the reasons why I spent countless hours in the library and why I spend so much time in the gym learning the art of movement. This is the stuff that lights my fire. Thank you so much for coming, Ruchir!

News and Notes

• Saturday’s 10am Yoga for Athletes class is cancelled. 
• Coach Jeremy’s Starting Strengthers will wrap up their 8-week cycle this Sunday, July 14th starting at 2:00pm. Lifters will be testing their 1RMs in the Back Squat, Press, and Deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!

_____________________
Loaded Carries Boring? Nah! They’re Essential Breaking Muscle
How Music Can Rev Up a High Intensity Workout NY Times

PULL-UPS

Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.

Strength Work:
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows

Skill Work:
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect! Be mindful of your hands and stay far away from tearing. If you’re feeling good, then after spending some time warming up and greasing a groove, go for a max unbroken set. #leaderboard

Post work to comments.
Exposure 6 of 6

_____________________

30 Minutes for Quality:
3:00 Row/Bike/Jog
10e Side Plank Rotations
10e Hand-to-Hand Kettlebell Swings
10 Barbell Upright Rows

The Kettlebell Swings should be at a light-to-medium weight. Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace. 

Post work to comments.

Photo by Epic Life Images

Behind the Desk: Liz Marano

Over the rest of the summer you can look forward to new installments of our Behind the Desk series, about our beloved and much appreciated front desk staff! These CrossFitters take care of the important duties of checking in our members, handling walk-ins, tidying up after classes, and so many other things that it would take forever to list them. They are the glue that holds this gym together. Up first is the one, the only…

Name (and any nicknames):

Regal full name is Elizabeth Catherine Marano, but mostly just go by Liz, or Riz/Rizzay/Slizz in one particular friend group.

Where were you born and where did you grow up?

I grew up in Watertown, Connecticut, which is a small town known for basically nothing I can think of. It neighbors a lot of beautiful old Colonial towns and a not-so-beautiful city called Waterbury, home to the creepiest abandoned theme park on earth, Holyland USA.

How long have you been CrossFitting, and how did you arrive at CFSBK?

I think I took Foundations in 2017, so about two years? I started playing roller derby recreationally in 2016, and I think I really started getting serious about cross-training after I fell on my butt so hard that I almost broke my tailbone and couldn’t sleep on my back or get up from the floor for a few months. This was the first sport I’d played since I was a teenager, and my only other exercise involved a ton of walking and half-heartedly going to New York Sports Club every so often. Weak equals wobbly, and I wanted to get stronger so I was somewhat less likely to get horrifically injured in the future. (Spoiler: It helped!!)

A lot of other derby people were really into CrossFit (and the extra guidance and gentle peer pressure seemed like something I’d need), so I started looking into gyms in my general area. This one had the best Yelp reviews, so there ya go. Thanks Yelp!

Program your nightmare workout:

Death by Burpee Box Jumps.

Do you have any unusual rituals or superstitions?

I don’t know if this counts as a weird CrossFit habit, but I go through an identical mental pattern every time I have to do longer workouts, which are not my favorite. I start by finishing one round, thinking “Oh my god, why are there 18 minutes left I hate my life”, then finish another and “You are clearly dying, do one more and then you can quit”, then finish that next one and go “Actually this is fine”, finish the whole thing and leave feeling great. The illusion of crapping out early really gets me through the dark place.

My weirdest life habit is probably that I’ve gone to sleep to Law and Order SVU every night for years, even though it makes me have a lot of crime-related anxiety dreams.

What’s your hidden talent?

I’m a quasi-loner who hates asking for help, so I’m really good at teaching myself how to do almost anything and creatively fixing stuff like I’m a low-rent MacGyver. I turn my bike light on with a rubber band and a pen cap.

What are three (non essential like food and water) things you can’t live without?

Headphones (because walking is better with a soundtrack), a black bedroom (because sleep is better when your room is a cave), and glasses (because life is better when you don’t trip into traffic and die).

Any front-desk public service announcements ?

Do you remember how sad all of the appliances were when they got left behind in the Brave Little Toaster? That’s how your water bottles feel when you don’t take them home.

_____________________
US Women’s Soccer Team to Get Ticker-Tape Parade NY Times
Drinking Too Much Water Will Kill Me, and I Don’t Care The Outline

Snatch

Every Other Minute x 7 (14 Minutes):
3 Position Snatch (Mid-Hang/Below the Knee/Floor)

Keep the load for the complex light-moderate again today, focusing on speed, position, and footwork. Finish heavier than last week if you’re feeling good. You can do these as either full Snatches or Powers, but commit to one for the entire session.

Back Squat

3 x 12

Sets across. Heavier than last week. You should feel like you have another rep at end of the set. No failing, no grinding, no bailing. 

Post loads to comments.
Exposure 6 of 6

_____________________

Cash Out

3 x 16:
Alternating Cossack Goblet Squats

Rest 1:00 between sets. Prioritize balance and ROM and only add load if you can perform these well. Alternately, do them at bodyweight and/or using a full up upright for support as needed.

Post work to comments. 

Looking for that first Bar Muscle-Up, Pull-Up, or some other kind of -Up? We have the class for you! 

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, July 23rd. This class always sells out, so get on it!

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

Tuesday, July 23rd to Saturday, September 14th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm

REGISTER HERE!

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.

_____________________
Why So Many of Us Don’t Lose Weight When We Exercise NY Times 
A Defense of Precise Terms Starting Strength