Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

Check out this video about Dmitry D.’s life and work. CFSBK appears around 2:50. Learn more about Dmitry at https://criminallyprolific.com and about his startup at https://justreachout.io!

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competes within USA Powerlifting and is a former New York state record holder in her weight class’s Squat, Bench Press, Deadlift, and overall total in the raw open division. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While strength sport is her forte, Leah has a storied athletic background in dance and martial arts and is a former self-defense instructor. When not healing or training, she rides her Harley in an all-women motorcycle club and plays guitar in rock bands.

Schedule

Monday: 9am to 2:30pm
Tuesday: 3pm to 8pm
Wednesday: 9am to 2:30pm
Friday: 9am to 2:30pm
Saturday: 4:30pm to 8:30pm

This weekend and next week Leah is extended hours on Saturday (12:3opm to 8:30pm), Monday (9am to 5pm), and Wednesday (9am to 8pm).

Contact

E-mail Leah at leah.decesare [at] gmail.com to set up an appointment.

Pricing

30 minutes: $50
60 minutes: $100
90 minutes: $150

Purchase Here!

Cancellation Policy

Appointments cancelled within 24 hours are subjected to the full cost of the session.

News and Notes

• T-minus 5 days until Fight Gone Bad 2018! We’re currently at $11,629 raised for Brooklyn Community Foundation, which is 47% of our $25,000 goal. Let’s crack 50% by the end of the day! Go HERE to donate to the team with the best name.
• Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks!

_____________________
Yesterday’s Results Board: Dumbbell Complex | Push Presses, Burpess, Chest-to-Bar Pull-Ups
3 Grip Tips BarBend
3 Reasons You Might Need Fish Oil Athlete Daily

Dumbbell Complex

4-5 sets, increasing load with each set:
5e Dumbbell Windmills
10 Kettlebell Double Front Squats

Post loads to comments.
Exposure 2 of 8

_____________________

3 Rounds for Time:
15 Push Presses 115/80
12 Burpees
9 Chest-to-Bar Pull-Ups

Scale to Chin-over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

Post time and Rx to comments.

Fight Gone Bad Fundraising Update (T-6 Days!)

With less than a week to go until Fight Gone Bad, we’re currently at $10,108 raised for Brooklyn Community Foundation, which is 40% of our $25,000 goal. It’s not too late to start fundraising! Use this template we recently posted to email your friends and family. And even if you’re not taking part, you can go HERE to donate.

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date over $400,000. Let your friends and family know that you’ll be sweating for one of the best causes around. This year, our friends at CrossFit 718 will be running a concurrent Fight Gone Bad event and also raising money for BCF. Bonus!

Don’t forget that our top individual fundraisers will receive prizes from our generous sponsors: Brooklyn Brewery, Bareburger, Threes Brewing, Ample Hills, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, CrossFit Linchpin, Chameleon Coffee, Left Bank Restaurant, Fleishers, Abbotsford Road Coffee, Hungry Ghost, Respect Your Universe, Slant Shack Jerky, Herondale Farm, and Lululemon.

Below are our top fundraisers from both the individual and team divisions:

Top 5 Teams:

1. Gowanus Globetrotters: $1,840
2. The Legwarmers: $1,775
3. The Hollow Rocky Balboas: $1,775
4. Swolier Than Thou: $620
5. Richard Simmons & The Not for Times: $598

Top 5 Individuals:

1. Charles S.: $2,865
2. Mike I.: $1,650
3. Patrick S.: $1,100
4. Meredith S.: $540
5. Coach David: $525

_____________________
Yesterday’s Results Board: Snatch | Wall Balls, Sumo Deadlift High Pulls
CrossFit’s Greg Glassman Disrupted Fitness. Next, He’s Taking on Healthcare Men’s Health
What’s the Point of Winning? NY Mag

Snatch

Every Minute on the Minute x 5:
2 Snatch Pulls + 1 Mid-Hang Snatch (@50-60%)

Rest 2 minutes, then…

Every Minute on the Minute x 5:
1 Snatch Pull + 1 Mid-Hang Snatch (@60-70%)

Rest 2 minutes, then…

Every Minute on the Minute x 5:
1 Mid-Hang Snatch (@70-80%)

Post loads to comments.
Exposure 1 of 8

_____________________

For Time:
21-15-9
Wall Balls 20/10, 14/9
Sumo Deadlift High Pulls 95/65

Post time and Rx to comments.

New York Health Act: Short Film and Forum on October 27th

Sick of medical bills, co-pays, deductibles, and rising health insurance premiums?

On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute documentary takes an in-depth look at our dysfunctional for-profit healthcare system and shows how moving to a universal, single-payer system might impact you as a patient, a provider, or a business.

Learn about a new comprehensive health plan with no premiums, deductibles, or co-pays that guarantees healthcare for every New York resident regardless of health, income, immigration status, or employment status.

We will have a Q&A after the screening and a discussion about the ways YOU can help achieve guaranteed care for all.

Come learn why CrossFit South Brooklyn and hundreds of other businesses, freelancers, doctors, and other New Yorkers support the New York Health Act.

RSVP HERE!

_____________________
Yesterday’s Results Board: Monster Metcon
8 Things I Learned About Coaching from an Active Life RX Seminar Morning Chalk Up
Leave Your Ego at the Door Breaking Muscle

WOD 10.13.18

AMRAP 7 Minutes:
7 Handstand Push-Ups (or 14 Push-Ups)
7e Pistols (or 7e High Box Step-Ups)

Rest 5 minutes, then…

AMRAP 7 Minutes:
14 Kettlebell Swings 32/24kg
14 Sit-Ups

Rest 5 minutes, then..

AMRAP 7 Minutes:
3 Hang Power Cleans 155/105
3 Thrusters 155/105

The goal on all three workouts is to be able keep moving at a slightly uncomfortable pace. Scale load or degree of difficulty as needed.

Post rounds, reps, and Rx to comments.

With just ONE WEEK to go until Fight Gone Bad, we’re currently at $7,700 raised for Brooklyn Community Foundation, which is 31% of our $25,000 goal. Can we pass $9,000 by Monday?! Go HERE to donate to one of our really, really, ridiculously good-looking teams | Photo by Thomas H. 

Last Chance to Sign Up for Active Live Strength!

Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! This is a predominantly strength-based class very specifically programmed to strengthen movements and improve positions based on your individual needs. A PM cycle starts this Monday, October 15th! 

The Active Life methods help athletes of all levels identify the root causes of their pain, injuries, and plateaus, and provide solutions for alleviating and eliminating those limitations through strength training, hands on treatment, corrective movements, and program modification. As the Head Coach at Active Life Athletics, Coach Keith worked closely with the Active Life doctors as they developed the system and led the charge to incorporate it into a gym model. Using those principles, this program will help you identify your individual weaknesses and limitations, guide you through the necessary strength and mobility exercises, and get you moving and lifting more efficiently, with less pain. A pain-free athlete is a confident athlete, and a confident athlete is a dangerous athlete. If your goal is to look better, feel better, and go hard into your 80s, this program will help you set and maintain the foundation.

For more information on The Active Life, check out:

• @activeliferx on Instagram
• www.performancecarerx.com
• The Active Life on YouTube

Schedule

PM Cycle
October 15th, 2018 – December 7th, 2018
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

What happens in class?

We will start with testing your single leg strength relative to your Back Squat, your Deadlift stamina relative to your absolute strength, your 1-arm carry ability, and your upper body pressing and pulling. You will then receive progressive strength work during each class to address your weaknesses based off of your test results.

In addition, we will identify your general movement limitations through mobility and flexibility assessments. Each athlete will receive an individualized “Not for Time” piece to complete as a warm up/cool down for CrossFit group class or during standardized warm-ups to address these limitations through corrective movements, stretches, and holds.

Testimonial

“I have gone through 2 Active Life Cycles and am very happy with the results. My shoulders never felt so stable! The constant tingling in my back that had been going on for over a year has drastically reduced. One of the biggest surprises is the increase in upper body strength. I have way more confidence to use heavier weights during group class and try out some moves I would have shied away from before. Going through the program has given me a greater appreciation for the concept that consistent effort over time, even if it may seem small, really leads to change.”—Maria M.

_____________________
Yesterday’s Results Board: Rest Day
Does Protein Powder Go Bad? BarBend
Roberto Clemente: The King of Béisbol Smithsonian

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

With just over a week to go until Fight Gone Bad 2018, we’ve raised $7,180 for Brooklyn Community Foundation. Donate HERE to help us get closer to our $25,000 goal! 

1. Don’t forget that our top individual fundraisers will receive prizes from our generous sponsors: Brooklyn Brewery, Bareburger, Threes Brewing, Ample Hills, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, CrossFit Linchpin, Chameleon Coffee, Left Bank Restaurant, Fleishers, Abbotsford Road Coffee, Hungry Ghost, Respect Your Universe, Slant Shack Jerky, Herondale Farm, and Lululemon.

2. Want to win some of those prizes? Yesterday we posted an email template you can use to reach your friends and family. Now’s a great time to send it out!

3. Our new training cycle kicked off this week. Check out Monday’s post to find out what you can expect in our CrossFit group classes over the next 8 weeks.

4. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! An evening edition of Coach Keith’s popular Active Life Strength class starts this Monday, October 15th. On Tuesday, we posted an interview with Keith to help you get to know this new class offering a little better.

5. Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Go HERE to learn more and sign up!

_____________________
Yesterday’s Results Board: Push Press | Double-Unders, Hollow Rocks, Pull-Ups
Calm Down… It’s Supposed to Feel Heavy Catalyst Athletics
CrossFit Firms Up Games Changes Morning Chalk Up

Push Press

3-3-3-3-3

After a few warm up sets, work up a heavy but perfect set of 3 Push Presses with the goal of zero missed reps. Focus on a strong rack position, a smooth balanced dip, and an aggressive drive and finish.

Post loads to comments.
Exposure 1 of 8

_____________________

5 Rounds for Quality:
50 Unbroken Double-Unders
25 Hollow Rocks
5 Weighted Pull-Ups

The Doubles are meant to be unbroken. If you can’t perform 50 unbroken, then scale to about 2 minutes of practice. For the Pull-Ups, add weight as able or scale to bands. Rest as needed between movements and between rounds.

Post work to comments.

Coach David, Daniel R., Coach Fox, and Andre L. representing CFSBK at Sunday’s Subway Series event at CrossFit Queens. Thanks for making us proud, guys!

Steal This Fundraising Email for Fight Gone Bad!

There are just 9 days left until Fight Gone Bad 2018, but there’s still time to email your friends and family. Rip off a version of this one below, and select, replace, or delete adjectives as you see fit. One of our members used this email a few years ago (with almost all of the adjectives) and quickly raised over $500. Jump on it!

Dear/Salutations/Greetings/Hola/Aloha/Beloved [insert name],

As you probably know, I’m really into CrossFit. It’s helped me/I love it because _______. Every year at my gym, CrossFit South Brooklyn, we have an event called Fight Gone Bad, where we do this crazy/hard/weird/incredible/soul-crushing/soul-enhancing workout (which you can see here).

What makes the event even more cool/inspiring/sweet/meaningful is that it’s not just a competition for highest reps, but also a competition to raise money for a local organization called Brooklyn Community Foundation. BCF supports a variety of artistic, agricultural, environmental, social, and educational programs in Brooklyn, helping people of all ages. 

So, why am I telling you all of this? Because I need your help! [Insert any crazy story or incentives for hitting certain fundraising markers, i.e., If you donate $XX, I will do X, Y, and/or Z.] Donate here [insert link to your page]! 

I will be sure to let you know how the event goes, and probably send along a sweaty/hot/sexy/revolting photo of myself post-workout.

Sincerely/With love/Gratefully/Be well/Shalom,
[Your name]

AND REMEMBER TO SAY THANK YOU WHEN PEOPLE DONATE! It’s what our moms taught us to do.

_____________________
Yesterday’s Results Board: Back Squat / Front Squat | Deadlifts, Muscle-Ups
The Silver Haired Warriors Club: Fitness for Seniors Breaking Muscle
Does CBD Coffee Really Do Anything? NY Mag

Back Squat / Front Squat

Performance
Back Squat 2 x 8
Front Squat 1 x 8

Perform the Back Squats at or near at the load you were able to successfully complete a 10RM from last cycle. Move directly from the Back Squat to the Front Squat, using a challenging load that leaves a rep or two in the tank.

Fitness
Back Squat 2 x 5
Front Squat 1 x 5

Start your linear progression for the Back Squat/Front Squat light enough to add weight through 7 weeks, backing off a bit from where you finished the previous Back Squat cycle. Move directly from the Back Squat to the Front Squat, using a challenging load that leaves a rep or two in the tank.

Post loads to comments.
Exposure 1 of 8

_____________________

Performance
AMRAP 7 Minutes:
1, 2, 3, 4, 5, 6, 7…
Deadlifts 315/225
Ring Muscle-Ups

The Deadlift should be on the heavy side for you, something you could do a set of 4+ reps of when fresh. If you’re a Deadlift monster, then scale up appropriately.

Fitness
AMRAP 7 Minutes:
1, 2, 3, 4, 5, 6, 7…
Deadlifts 225/155
Lateral Bar-Over Burpees

The Deadlift should be on the heavy side for you, something you could do a set of 4+ reps of when fresh. If you’re a Deadlift monster, then scale up appropriately.

Post rounds, reps, and Rx to comments.

Fight Gone Bad Fundraising Update (T-10 Days!)

With less than a week and a half to go until Fight Gone Bad, we’re currently at $5,615 raised for Brooklyn Community Foundation, which is 22% of our $25,000 goal. Can we crack 30% by the end of the day?!

Did you know that we have been hosting our annual “Fight Gone Bad” charity event since 2008? Our fundraising efforts have benefitted a wide variety of charitable organizations in Brooklyn, with our total amount raised to date over $400,000. Let your friends and family know that you’ll be sweating for one of the best causes around. This year, our friends at CrossFit 718 will be running a concurrent Fight Gone Bad event and also raising money for BCF. Bonus!

Don’t forget that our top individual fundraisers will receive prizes from our generous sponsors: Brooklyn Brewery, Bareburger, Threes Brewing, Ample Hills, Shake Shack, Cafe Grumpy, ThirteenFit Apparel, Puori Supplements, Littlefield, Bear Komplex, Kick Axe, CrossFit Linchpin, Chameleon Coffee, Left Bank Restaurant, Fleishers, Abbotsford Road Coffee, Hungry Ghost, Respect Your Universe, Slant Shack Jerky, Herondale Farm, and Lululemon.

Congrats to those teams and individually topping our leaderboards on CrowdRise. Below are our top fundraisers from both the individual and team divisions:

Top 3 Teams:

1. Gowanus Globetrotters: $1,840
2. The Legwarmers: $1,425
3. The Hollow Rocky Balboas: $1,250

Top 3 Individuals:

1. Charles S.: $1,840
2. Mike I.: $1,150
3. Patrick S.: $1,100

News and Notes

• Brooklyn Community Foundation recently posted their own rundown of Fight Gone Bad and CFSBK’s history with the organization. Check it out here!
• Make an appointment with Leah, CFSBK’s on-site massage therapist, today. You’ve earned it!

_____________________
Yesterday’s Results Board: Rest Day
Common Flaws in the Deadlift CrossFit Journal (video)
The 20 Greatest Horror Movie Sounds and Soundtracks of All Time The Outline

Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.

“I’M BATMAN. But I’m also the coach of Active Life Strength at CrossFit South Brooklyn”

Who Is Active Life Strength For? An Interview with Coach Keith

A new PM cycle of Coach Keith‘s critically acclaimed Active Life Strength class starts on October 15th! Today we’re bringing you a short interview with the man himself, which may answer some of your questions about this one-of-a-kind program. Let’s do it!

Could you tell us about the Active Life method? What’s it all about?

The Active Life method is designed to help people get out of pain and stay out of pain with out having to miss time in the gym or on the field. We essentially look at pain and nagging injuries as symptoms of larger dysfunctions. Through individual, specific assessment, we determine what that larger dysfunction is and attack that. By eliminating or decreasing the dysfunction, be it strength imbalance or range of motion restriction, we begin to alleviate the symptoms, while also improving performance and/or movement efficiency and safety.

We also look at other factors such as lifestyle and variation in training frequency, intensity and volume, and provide recommendations on adjustments based on individual needs. Can these things help someone get a Muscle-Up, improve their “Fran” time, or Squat heavier? Absolutely, if that is what they’re after, but the general goal is to get people moving better and with out pain, while also giving them information to help them continue to do so after that class is over.

Tell us more about your coaching background and how you got involved with Active Life.

I’ve been coaching in one way or another as long as I can remember. My first job was as a coach at a basketball camp when I was 14. As the last Division I program with out a hired coach, I coached and trained my college rugby team as a captain, and stayed on as an assistant coach following graduation. After pursuing rugby internationally, I continued coaching youth sports and began CrossFit coaching while pursuing my Masters degree in Physical Education at CrossFit Buffalo. I worked with an Olympic weightlifting coach and the owner on developing the programming, and we sent a team and two individuals to Regionals in my final year there.

I then opened my own CrossFit affiliate in New Paltz, NY with a partner before relocating to Long Beach, where I took over as the head coach at CrossFit Island Park/Active Life Athletics. It was at this time that the doctors at Active Life began developing the system, and I worked very closely with them during this process, being one of the first athletes tested, and the first coach to begin incorporating the system with athletes and members in a gym setting. As Active Life grew, I began assisting and eventually leading seminars, and working as a 1-on-1 remote coach. I am currently developing a coaches’ training program that will teach other coaches and trainers how to implement these methods with their gyms and clients.

Who should take this class?

This class is appropriate for anyone who is interested in eliminating their nagging pains and injuries and breaking through plateaus by identifying their individual strength imbalances and/or mobility and flexibility limitations, and devoting time and energy to fixing them.

Whether it’s a nagging back, knee, or shoulder, difficulty getting into positions, or just feeling stuck with strength movements, the individualized assessments and specific programming help us determine what is causing these issues and allow us to take huge steps towards fixing them. In addition, the class lectures provide athletes with some of the knowledge to continue to monitor these limitations and imbalances going forward, and give them strategies to continue to improve upon them.

Is it possible to do ALS along with other classes (like CrossFit group class)? What would be the best way to do that?

Most, if not all, participants in ALS are still actively taking group class, Short Circuit, Next Level Weightlifting, rowing/running programs, etc. We discuss how to work these other programs in with our class sessions as well as the individual “accessory” work that can be done in and out of class.

What might someone hope to accomplish after 8 weeks of Active Life Strength?

After 8 weeks of Active Life Strength, one can hope to have identified their specific, individual mobility and flexibility limitations and strength imbalances. We begin with a full body mobility and flexibility assessment, followed by strength testing: Push vs. pull, left vs. right, strength vs. stamina, stability vs. force production. Each athlete is tested and provided with an appropriate program.

In addition to our class sessions, a 20-30 minute individualized workout is provided, which includes exercises, stretches, and holds, to specifically address individual issues. We refer to these as “necessary, not accessory.” Improved positioning and range of motion, reduced or eliminated pain, and greater overall strength and movement quality are the typical results. Participants will also understand the causes of their symptoms or limitations more clearly, and walk away with direction on how to continue to improve on their own.

Schedule

PM Cycle
October 15th, 2018 – December 7th, 2018
Monday and Thursday evenings from 6:30pm to 7:30pm
2x per week for 8 weeks
Register Here!

Cost

The cost is $160 per month ($320 total plus NY state sales tax). The first charge will occur at the time of registration and the second payment of $160 will occur automatically 1 month later. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

(Please note that you are committing to specific days and times and there be no refunds for any missed classes or late cancellations.)

Have you taken Keith’s Active Life Strength class? Tell us about your experience in today’s comments! 

_____________________
Yesterday’s Results Board: DB Complex | Run, Pull-Ups, Ring Dips
Powerlifter Allison Hind Smokes a 340 lb Raw Bench Press at 150 lb BarBend
The Perks of Fasting, With None of the Work The Atlantic

Dumbbell Complex

4-5 sets, progressively working up to a challenging load on the following complex:
7 Dumbbell Muscle Cleans
7 Dumbbell Front Squats
7 Dumbbell Push Presses

Only the thumb side globe of the dumbbell touches the floor for the Muscle Cleans. Use a proper front rack for the Front Squats. Control the dumbbells during the dip phase of the Push Press, finishing in a strong, stable overhead position. Please, no dropping the dumbbells from overhead!

Post loads to comments.
Exposure 1 of 8

_____________________

4 Rounds for Time:
400m Run
15 Pull-Ups
10 Ring Dips

If your 400m run times are longer than ~2:30, then scale to 270m. Sub Jumping Pull-Ups or Ring Rows for Pull-Ups as needed (based on equipment/space). You should be able to complete sets of 5-10 Ring Dips unbroken. If you can’t, scale volume to as little as half (5) or to double (20) Push-Ups as needed.

Post time and Rx to comments.

Holy Wall Balls, Batman! Fight Gone Bad is less than 2 weeks away! So far CFSBKers have raised about $4,500 for Brooklyn Community Foundation. That’s awesome, but we still have quite a ways to go before we reach our $25,000 goal. If you haven’t started fundraising yet, check out this list of tips we posted last week. And even if you’re not taking part in the event, you can go HERE to donate to your favorite team

Upcoming Training Cycle Template

Training Cycle Dates: M 10/8/18 – Su 12/2/18

Goals: This cycle we’re dedicating a regular training day (Mondays) to heavy unilateral training, utilizing varied dumbbell and kettlebell complexes (mixed with bodyweight exercises) in which the aim will be to work up to a heavy load for the day. Wednesday’s barbell lift will be both the Back Squat and the Front Squat. The Olympic lifting focus will include complexes and isometrics with more time under tension, building on the positional strength developed last cycle. Saturdays will continue to be the “Monster Metcon Day,” on which longer and/or partner workouts will be programmed.

Monday

Dumbbell/Kettlebell Biased Strength/Stamina/Balance Training

Varied complexes with a focus on unilateral loading and bodyweight training.

Wednesday

Back Squat/Front Squat

Performance
Week 1: 2 x 8/1 x 8
Week 2: 2 x 5/1 x 5
Week 3: 2 x 3/1 x 3
Week 4: Box Squat – Heavy Triple
Week 5: 2 x 3/1 x 3
Week 6: 2 x 5/1 x 5
Week 7: 2 x 8/1 x 8
Week 8: Heavy Singles

Start the 2×8 Back Squat at the load you were able to complete for the 10RM from last cycle. Begin the Front Squat at a challenging load, but one that leave a rep or two in the tank.

Fitness
Weeks 1-3: 2 x 5/1 x 5  Linear Progression
Week 4: Box Squat – Heavy Triple
Weeks 5-7: 2 x 5/1 x 5 Linear Progression
Week 8: Heavy Singles

Start your linear progression for the Back Squat/Front Squat light enough to add weight through 7 weeks, backing off a bit from where you finished the previous Back Squat cycle.

Thursday

Clean and Jerk

Multiple rep sets and complexes

Saturday

Monster Metcon Day

Partner/team and/or longer timeframe workouts

Sunday

Snatch

Multiple rep sets and complexes

Don’t forget: you can always check our CrossFit group class template over on the Current Programming Cycle page! 

News and Notes

• We’re running on a normal schedule today. Have the day off? Come get your fitness on!
• Missing something? Maybe a water bottle (lots of those!), lifters, or a nice looking belt? 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.

_____________________
Yesterday’s Results Board: KB Swings, Power Snatches, Overhead Squats, Bar Muscle-Ups
Breaking Down Delayed Onset Muscle Soreness Breaking Muscle
Tag, You’re an Insect Atlas Obscura

WOD 10.7.18

Every 5 Minutes for 5 Sets:
15 Russian Kettlebell Swings
3 Power Snatches
3 Overhead Squats
3 Bar Muscle-Ups

Choose a challenging load on the Kettllebell Swings, increasing the barbell load on each set as able. Scaling for Bar Muscle-Ups is either 3 Jumping Bar Muscle-Ups or 5-10 Chest-to-Bar Pull-Ups. Further scale the Pull-Ups as needed to Jumping Pull-Ups.

Post work to comments.

We can’t guarantee that the CrossFit Jump Rope Workshop we’re hosting in November will get you jumping rope like Buddy Lee, but it’ll definitely make you better! (Seriously, watch this video.)

November 3rd: CrossFit Jump Rope Workshop at CFSBK

Want to get better on the rope? On November 3rd, we’re hosting the CrossFit Workshop: Jump Rope. This is a hands-on, fast-paced, fun seminar at which participants learn how to use a simple and effective tool to energize their programming and workouts. The workshop features longtime CrossFit proponent and 1992 U.S. Olympian Buddy Lee, who is widely recognized as one of the world’s foremost jump-rope authorities. Participants will leave the workshop with clear paths to elusive jump-rope skills such as double-unders, triple-unders and more.

LEARNING OBJECTIVES

The CrossFit Workshop: Jump Rope teaches participants how to:

• Use optimal biomechanics for jump-rope mastery.
• Properly set up jump-rope equipment.
• Correctly adjust the jump rope for optimal results.
• Use progressions that form the base of jump-rope techniques: basic jumping, speed jumping, power jumping (double-/triple-unders).
• Use visualization, imagery, breathing and relaxation techniques in combination with dynamic jump-rope path patterns (forward, backward, sideways, crossover, infinity).
• Program various jump-rope techniques into CrossFit workouts—beyond single-/double-/triple-unders.

What are you waiting for?

Register Here!

News and Notes

• Today’s 12pm Pilates class with Karina is cancelled. 
• Tonight at 7pm, CFSBKers Jenna Jerman and Maria Heinegg host “My Body, My Jokes,” a bi-monthly stand up comedy show on the bodily experience. This month’s theme: periods! Come share some laughs with them at Caveat on the LES.
• We’re running on a normal schedule tomorrow, October 8th. Have the day off? Come get your fitness on!

_____________________
Yesterday’s Results Board: 14 Minute AMRAPS
American Airlines Flight Diverted After Passenger Refuses to Stop Doing Pull-Ups Independent
It’s Okay to Google Your Symptoms The Outline