Back Rack Reverse Lunges

3 x 10e

Go heavier than last week (or find a moderate starting weight). Perform 10 reps on one leg, rack the bar, then perform 10 reps on the other. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Post loads to comments.
Exposure 2 of 8
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Performance
20 Minutes Not for Rounds:
270m Jog
3 Ring Muscle Ups

Scale to Jumping Muscle-Ups as needed if you can do a few strict Ring Dips and Pull-Ups and are stable in the catch.

Fitness
20 Minutes Not for Rounds:
6 L-Pull-Ups
6 Strict Ring Dips
270m Jog

Scale the L-Pull-Ups to regular or band-assisted as needed. Scale the Ring Dips to the Matador or to Tempo (31X1) Push-Ups as needed.

Post work to comments.

Better Know a Member: Kirby S.

For the past few weeks, we’ve been having fun with Better Know a Member, a blog-favorite in which we profile members from across the CFSBK community. Last week we spoke to Molly H. This week, let’s find out more about…

Name (and any nicknames):

Kirby Stirland. David calls me “Kirbasaurus Rex,” though I’m not entirely sure why!

Where were you born and where did you grow up? 

I was born in Norwalk, Connecticut, and I grew up in nearby Rowayton, which is a little beach town about an hour outside of NYC. 

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

Officially, I’ve been CrossFitting since I joined CFSBK in January of 2016!

I was a dancer from age 3 through college, and fairly serious about it during high school, competing all around the country and performing several times a year. Dance was my passion, and a huge part of my life for a long time, but it’s a very high-pressure world in many ways, and at a certain point it just stopped being fun for me. My dance background is a big part of who I am today, though, as well as the kind of athlete I am now—it’s how I developed self-discipline and precision when it comes to form, both of which I use in the gym every day!

Post-college I got more into fitness and tried a lot of different things (boxing, spinning, etc.), eventually discovering that I loved strength training. A few years ago I stumbled on a small group training class led by a CrossFit trainer at the New York Sports Club in Park Slope, and I got really into it. I tend to like the most intense version of anything (i.e. yoga is ok…but yoga in a 100-degree room? Sign me up) so those workouts really spoke to me. I always felt like I wanted to commit more seriously by joining an actual CrossFit gym, but I felt a little intimidated by it all. My New Year’s resolution in 2016 was to be brave, so I finally bit the bullet and I haven’t looked back. I’m not exaggerating when I say that CFSBK has changed my life. The members, the coaches, the workouts…I love this place sooo much!!

Ask me about that time I…

Lived with rock stars. My fiancé is a musician and used to tour with a pretty well known band. I moved out to LA with him right after we met and lived with him and some of his bandmates in a glorified bachelor pad in Malibu. It had no furniture aside from a sectional sofa and a giant television, and the only food in the kitchen was whiskey and a drawer filled with Halloween candy. Obviously, my parents were thrilled with THAT life choice. It worked out somehow, though! 

If you had to switch careers today, what would you choose to do?

I’m weirdly obsessed with true crime and serial killers, so I’d probably want to do something in forensics. That, or I’d be a music supervisor choosing songs for movies and TV shows.

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

I’m the brand copywriter at an amazing wellness startup called Sakara Life that does organic, plant-based meal delivery… but our mission is really to change the way people think about food. The way you eat really can change your life! (And, at very least, your athletic performance, as we well know.) It’s cool to work for a company that is truly improving people’s lives every day by helping them eat better.

I’m a homebody, so if I’m not at work or the gym, I’m probably at home snuggling with my dog (a rescue terrier named Jackson…as in Michael, as in the King of Pop), cooking, drinking wine, listening to NPR, doing a face mask… maybe even all of those things at once if I’m getting really wild. These days I’m also doing lots of wedding planning tasks in my free time, because I’m getting married in September. Also, I volunteer at Planned Parenthood as a health center escort, so you can find me there some early Saturday mornings. And now that it’s almost summer, I’ll hopefully be spending as many weekends as possible at the beach…it’s my happy place.

Favorite and least favorite lift:

Favorite: Increasingly, Cleans! Also Back Squats and Deadlifts.

Least favorite: Snatch or Overhead Squat. But I’m determined to learn to love them both.

Any advice for new CFSBKers? 

Sign up for stuff! I’m SO not a joiner by nature, nor am I an especially competitive person, but being part of the CFSBK community has helped me come out of my shell and say “yes” more often…which is a highly transferrable life skill. There are so many ways to participate beyond simply coming to class, and it’s really fun to feel like a part of something. And you can take it as seriously as you want! The LFPB Challenge, Fight Gone Bad, the Open… do it!

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10 Things You Didn’t Know About Pumping Iron NY Daily News
How to Talk to Someone Who Does CrossFit CNN
This $38 Pizza Is The Most Exclusive in New York Gothamist

Here’s CFSBK OG Bethany E. at the South Brooklyn Weightlifting Club Spring Classic, where she placed 3rd in the 57kg weight class, PR’d her Deadlift at 296lbs, and scored a total of 628lbs. Bethany also recently celebrated her 9th anniversary as a CFSBK member (hence the OG). Congrats, Bethany!

New Short Circuit and Fit 55+ Classes at CFSBK

In our neverending quest to bring you more and better fitness, we’re pleased to announce that we’ll be offering new Short Circuit and Fit 55+ classes in a couple of weeks!

Starting May 14th, we’ll be offering another Short Circuit class at 8am on Sunday. Short Circuit uses some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and, more importantly, challenge themselves to get better. Visit SHORTCIRCUIT.FIT for more info and the full schedule!

Starting May 15th, we’ll be adding a third Fit 55+ class each week and tweaking the schedule a bit. Fit 55+ will now meet Mondays, Wednesdays, and Fridays at 11am. This is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes, “If you don’t move it, you lose it.” Know someone who might benefit from this class? Send them over to the Fit 55+ program page!

Summer just got a whole lot more, uh… fitnessy! (Yes, that’s a word. No, please do not look it up.)

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Yesterday’s Whiteboard: Push Press | Row, KB Swings, Burpees
We Asked an Exercise Scientist How to Mentally and Physically Deal with Plateaus NY Mag
Travis Williams Does “Isabel” in Less than a Minute Misfit Athletics

Push Press

3 x 10

Go heavier than last week. If you went too heavy last week and moved poorly, or straight up failed, then use the same weight and make the 10 reps perfect. Perform each rep as its own event, focusing on moving from a solid rack to a stable overhead position. Hold each rep overhead for a 2 count before recovering.

Post loads to comments.
Exposure 2 of 8

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3 Rounds for Time:
500m Row
15 Russian Kettlebell Swings 32/24kg
15 Burpees

This triplet should be performed today at about an 85% pace, something that feels like you could have pushed harder and/or maintained for 5 rounds.

Post time and Rx to comments.

James A. and the rest of the 9am heat take off at Murph Day 2016 | Photo by Thomas H.

Murph Day 2017: Sign Up Now!

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

SIGN UP HERE!

News and Notes

• We’re also looking for volunteers to grill at Murph Day. If you’re interested in helping out, please contact Danae M., our Events Coordinator, at Danae [at] crossfitsouthbrooklyn.com.
• We’ve accumulated approximately 3,000 pairs of unclaimed weightlifting shoes that were left at the gym over the past year. Please take a look here, here, here, and here. Let the front desk know if any of them belong to you!

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Watch This 70-Year-Old Dominate His Final Powerlifting Meet BarBend
Hike in the Footsteps of Teddy Roosevelt Smithsonian

Snatch Complex

Every 90 seconds for 12 rounds:
Snatch Lift Off (1″) + Snatch High Pull + Mid Hang Snatch High Pull + Mid Hang Snatch

Stay tight, maintain back angle, and keep your weight back (just behind mid-foot) on the lift off, pausing with the bumpers 1″ off the floor. Return to the floor for the Snatch High Pull. Don’t pull the bar crazy high on the High Pulls. Anywhere above navel height is plenty high.

Post loads to comments.

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Partner NFT Work:
60 Ring Rows
550m Carry

Break the Ring Rows up however desired. Carry a heavy sandbag or kettlebell in front of your body (bear hug/goblet) for a lap around the block. You can exchange as many times as you need. The object should be HEAVY—heavy enough to necessitate a few exchanges on the lap.

Post work and partner to comments.

Photo by Thomas H.

Not For Time, A Primer

By David Osorio
Originally posted 6.27.12

CFSBK programming often includes “Not For Time” (NFT) assistance work either on top of or instead of traditional CrossFit “For Time” conditioning.  We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests.  The value of this work can’t be overstated and in this article we’ll discuss the rational behind NFT work.

“Assistance Work”
Most NFT workouts generally fall under the title “assistance work” because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs.  Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. NFT work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.

Work on imbalances
NFT work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance.  An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells.  Perhaps your imbalance is actually neurological, you know how to “set your back” but proper abdominal bracing strategies still elude you.  A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body.  Mobility work would also fall under this category, if you’ve ever done a workout that included holding a stretch or performing something like an “inchworm” you know we’re sneaking in some active flexibility training.

Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away.  These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.

The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become.  We hope this gives you some food for thought the next time a NFT workout comes up and what our thought process is behind it.  As always, we’re always experimenting with new concepts and protocols to help you guys and gals achieve get better inside and outside the gym.
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Yesterday’s Whiteboard: Back Squat / Front Squat” | KB Swings, Push-Ups, Bar Muscle-Ups, OHS
Farhod Sobirov Snatching 385lbs Hookgrip
Cracking Sound Alerts Man He Reaching Stryofoam Plate’s Limit

Tempo Back Squat / Tempo Front Squat

Tempo Back Squat (41×1):
2 x 12

 
Tempo Front Squat (41×1):
1 x 12

Start week 1 at a moderate load and aim to increase over the 8 weeks. The last few reps of each set should be tough, but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Post loads to comments,
Exposure 1 of 8
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AMRAP 5 Minutes:
20 Russian Kettlebell Swings 24/16kg
10 Push-Ups

Rest 2 minutes, then…

AMRAP 5 Minutes:
2 Bar Muscle-Ups
10 Overhead Squats 95/65

The kettlebell should be medium-heavy and unbroken. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups, regular Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.

Post rounds, reps, and Rx to comments. 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on Apr 9, 2017 at 10:55am PDT

From our Instagram account: “Coach @davidosorio__ getting silly with CrossFit Preschool. The kiddos have to run to the safe color that’s called out before the ‘Color Worm’ gets them!”

CrossFit Kids at CFSBK

Our CrossFit youth programs emphasizes physical development through games and age-appropriate “workouts.” Most importantly, we’re all about having FUN! Think of it like the gym class you wish you had growing up!

Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. Our Preteens program is focused on building strength, stamina, endurance, and grit. Our teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.

Schedule

CF Preschool (3-4 years old): Sundays, 10am – 11am
CF Kids (5-7 years old): Sundays, 11am – 12am
CF Preteens (8-11 years old): Mondays and Wednesdays, 4:30pm – 5:30pm
CF Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm

Pricing

Preschool, Kids, and Preteens
Single Class Drop-in: $30
5 pack: $135 ($27/class)
10 pack: $250 ($25/class)

Teens
Single Class Drop-in: $35
10 pack: $300 ($30/class)

Sign up here!

We offer a 20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.

Eligibility

CrossFit youth classes are open to all kids within the appropriate age groups. For questions about our Preschool and Kids programs, contact Coach Lynsey at Lynsey [at] CrossFitSouthBrooklyn.com. For questions about our Teens program, please contact Coach Jess at Info [at] CrossFitSouthBrooklyn.com.

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Yesterday’s Whiteboard: Rest Day

Shlomo S. Zercher Squats the yoke at a recent Strong Fit class. Check out Strong Fit on Satudays at 8am!

This Week at CFSBK in Review

1. Our new 8-week training cycle started Monday. Don’t forget: you can always check out our current training template over on the Current Programming Cycle page.

2. SAVE THE DATE: Murph Day 2017 goes down on May 29th, Memorial Day! This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone’s capacity. If this is your first Murph Day, you can check out photos from last year’s event here and here. We’ll have sign-up info soon!

3. We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ve been posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! This week we brought you the AG gurg himself, Coach Ro!

4. In another installment of Better Know a Member, we got to know Holly Mess… we mean, Molly Hess a little better. Check our yesterday’s post to learn more about this Corgi-loving Jersey native!

5. Do you follow us on Facebook? How about Instagram? If not, you should! We’re always posting cool stuff there, and it’s an easy way to support the gym.

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Yesterday’s Whiteboard: Clean and Jerk | Double-Unders, Thrusters
Building an Engine Training Think Tank
Guy Snatching in Corner Secretly Hopes You’re Watching

Clean and Jerk Complex

Every 90 seconds for 12 rounds:
Clean High Pull + Mid Hang Clean High Pull + Mid Hang Clean + Push Jerk

Post loads to comments.

__________________

For Time:
50-40-30-20-10 Double-Unders
10-8-6-4-2 Dumbbell Thrusters

Scale the Double-Unders to Single-Unders or 1/2 attempts as needed. The Dumbbell Thrusters should be heavy for you. Rx is 45% of bodyweight.

Post time and Rx to comments.

Better Know a Member: Molly H.

Last week marked the return of Better Know a Member, a blog-favorite in which we profile members from across the CFSBK community. First, we got to know Tori P. a little better. This week we talked to a member who, among many other virtues, has a very cute dog named Reesa.

Name (and any nicknames):

Molly Hess, Moll, Mollz, and my favorite, Holly Mess (switch the first letters of my first and last names and voila)

Where were you born and where did you grow up?

I was born and raised in Morristown, NJ. It’s a big-ish suburb about 45 minutes outside of NYC, although I had very little exposure to the city while I was growing up—my parents are not city people.

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

I actually started CrossFitting around ten years ago at my high school in Morristown! One of my gym teachers was a weightlifter and also ran his own box out of a garage in Denville, NJ. At the time, my prospective college field hockey coach had seen me play and told me I had to get stronger because I was getting knocked around on the field, so I went to my gym teacher and he developed Crossift-lite programming that I used to do in the weightlifting room with the football team after school!

After 2 years of college field hockey and a few years of being very into running during and after college, I got bored and had heard amazing things about CFSBK through my boyfriend. I’ve subsequently been at the gym for around 2 and a half years now.

Ask me about that time I… 

Had lunch with Monica Lewinsky! My agency worked on an anti-bullying campaign with a nonprofit called Bystander Revolution that she was advising at the time. After years of cyber bullying and public shaming that was basically at the advent of viral content on the internet (she has a really good TED Talk on public shaming here), the anti-bullying cause had become very dear to her. She was very thoughtful and smart (London School of Economics grad!). It just shows how much your perspective of someone can change once you actually get to know him or her.

What TV shows are you recommending right now?

I’m almost finished with The Handmaid’s Tale, which I’m loving and is strangely relevant right now. We’ve also been binging Veep. Richard is my favorite character!

Did you have any mentors or heroes growing up?

I know this is going to sound cliché, but I have to say my mom! She was a stay-at-home of four kids who was also in killer shape and very creative. She was (and still is!) very much into the triathlon and running scene, so I grew up around a lot of runners and cyclists. She also always stressed the emotional/psychological benefits of being active. She very much comes from the mentality of pulling up your boot straps and working hard to get something done, no excuses. She also used to tell me, if I wasn’t feeling well, to “go for a run and you’ll better” (tough love, huh?). And almost always, I did!

I also used to be mortified because she would pull over on the side of the road to pick furniture out of people’s trash, but then she would refinish it into something so cool and beautiful. Both of my parents really instilled in me a good German work ethic and resilience.

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

I work at a communications/PR agency called Praytell in Crown Heights. I’ve been there for just over 3 years. We’ve grown from a team of 12 in Brooklyn to over 75 in SF, LA, Austin, and Chicago and were bought by a holding company last summer! I work on social media and digital projects for mostly tech and nonprofit companies. Right now, I’m working on a campaign called Keep Birth Control Co-Pay Free!

I love being so close to Prospect Park and the solace it brings from the city in general, so Liam and I will bring our corgi, Reesa there, even in the dead of winter. I’ve also tried to be better about doing more activities around the city (not just Brooklyn) and really take advantage of all it has to offer – in the past few months we’ve gone to the Met and the Natural History Museum, and did a whiskey/wine tour at Kings County Distillery. More suggestions are welcome!

Any advice for new CFSBKers?

For the first few months, you’re going to feel pretty lost in class (am I holding this bar right?) and be pretty sore, like, all the time. But (consistent) practice makes perfect! Don’t get too in your head about comparing yourself to other people and instead focus on growing your own skill set.

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Yesterday’s Whiteboard: Back Rack Reverse Lunges | Row, T2Bs, Burpees
It’s Asparagus-Is-Less-Expensive-and-Tastes-Better Season The Outline
Zen and the Art of Quality NY Mag

Back Rack Reverse Lunge

3 x 12e

Perform 12 reps on one leg, rack the bar, then perform 12 reps on the other. Start week 1 at a light-moderate load and aim to increase over the 8 weeks. You’re going to be sore after these the first few weeks, so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Post loads to comments
Exposure 1 of 8
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Performance
For Time:
1000m Row
50 Toes-to-Bars
50 Burpees

Aim to move at a sustainable pace that feels like you could go harder.

Fitness
For Time:
8 rounds of…
5 Burpees
5 Toes-to-Bars

then,

1000m Row

Aim to move at a sustainable pace that feels like you could go harder. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

The CFSBK Coaching Staff: Arturo Ruiz

Editor’s note: We’re in the process of updating the bios on our Coaching Staff page. As we do so, we’ll be posting the new bios to the main blog as a way of reacquainting you with one of the main things that makes CFSBK a special gym: our wonderful, talented coaching staff! Last time, we brought you Coach Lynsey. Next up, Coach Ro!

Arturo comes to CFSBK with 9 years of training experience working with diverse populations in individual and group settings. Arturo’s fitness background stems from the competitive aspects of Mixed Martial Arts (MMA). Strength and conditioning were a major aspect of hi training for amateur MMA fights, amateur Muay Thai fights, and NAGA tournaments and therefore truly sparked his interest in fitness. Since then, he has participated in several CrossFit Opens, Olympic weightlifting meets, and many local CrossFit competitions.

His current certifications are: USA Weightlifting L1 Performance Coach, USA Weightlifting LWC Referee, Starting Strength Coach, NASM CPT and CES, CrossFit Level 2, CrossFit Powerlifting, CrossFit Gymnastics, and CrossFit Movement and Mobility.

Arturo is also the 2016 USA Weightlifting Masters (Age 40-44, 85kg) National Bronze Medalist

Catching Up with the CFSBK Classifieds

• Mo and Kat are moving to Sweden (boo!) and are selling their 2010 Subrau Forester (yay!). They’re even offering a discount to CFSBKers. Go here and scroll to the bottom for all the info.
• Dan G.’s co-op is looking for a plumber. More deets and Dan’s contact info can be found in the Employment Opportunities section.

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Yesterday’s Whiteboard: Rest Day
The Skill of Barbell Cycling Training Think Tank
Watch the Fastest Perfect Game Ever Bowled Atlas Obscura

It’s that time of year again… Murph Day approaches! | Photo by Thomas H.

SAVE THE DATE: Murph Day 2017

“Murph”

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

We’ll have sign-up info soon!

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Yesterday’s Whiteboard: Push Press | Run, Deadlifts
Dogs Are Doggos: An Internet Language Built Around Love For The Puppers NPR
2017 Qualifier Workouts CrossFit

Push Press

3 x 12

Start this week at a moderate weight. Perform each rep as it’s own event, focusing on moving from a solid rack to a stable overhead position. Hold each rep overhead for a 2 count before recovering.

Post loads to comments.
Exposure 1 of 8

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Every 4 minutes for 5 rounds:
270m Run
5 Deadlifts 275/185

The Deadlifts should be heavyish, unbroken touch-and-go reps.

Post work to comments.

Photo by Thomas H.

New Training Cycle Template

Our new 8-week training cycle starts today! Here’s what you can expect…

Training Cycle Dates: M 4/24/17 – Su 6/25/17
Crush Week: M 6/26/17 – Su 7/2/17
Transition Week: Will be the first week of the following cycle, starting July 3rd.

Goals: The strength work will use higher-volume sets at moderate loads to build muscular strength and endurance. The conditioning work will bias some aerobic endurance training using longer intervals and EMOM work, as well as moderate efforts on classic couplets and triplets.

Monday – Push Press

• Week 1: 3 x 12
• Week 2: 3 x 10
• Week 3: 3 x 8
• Week 4: 3 x 6
• Week 5: 3 x 6 (Back off week; use the same load as week 1)
• Week 6: 3 x 8 (Heavier than week 3)
• Week 7: 3 x 6
• Week 8: 3 x 4

Start week 1 at a moderate load and aim to increase it through the 8 weeks. The last few reps of each set should be tough, but the goal is no misses.

Wednesday – Back Rack Reverse Lunges

• Week 1: 3 x 12
• Week 2: 3 x 10
• Week 3: 3 x 8
• Week 4: 3 x 6
• Week 5: 3 x 6 (Back off week; use the same load as week 1)
• Week 6: 3 x 8 (Heavier than week 3)
• Week 7: 3 x 6
• Week 8: 3 x 4

Start week 1 at a light-moderate load and aim to increase through the 8 weeks. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Thursday – Clean and Jerk Complexes and Pulls

Varied exposures

Saturday – Tempo Back Squats + Front Squats (41X1)
*2 sets of Back Squats, followed by one set of Front Squats

• Week 1: 2 x 12, 1 x 12
• Week 2: 3 x 10, 1 x 10
• Week 3: 2 x 8, 1 x 8
• Week 4: 2 x 6, 1 x 6
• Week 5: 2 x 6, 1 x 6 (Back off week; use the same load as week 1)
• Week 6: 2 x 8, 1 x 8 (Heavier than week 3)
• Week 7: 2 x 6, 1 x 6
• Week 8: 2 x 4, 1 x 4

Start week 1 at a moderate load and aim to increase through the 8 weeks. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.

Sunday – Snatch Complexes and Pulls

Varied exposures

Head over to the Current Programming Cycle page to see this cycle’s new standardized warm-ups!

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Yesterday’s Whiteboard: Partner Double “Morrison”
A Weightlifting Program Gives Ex-Cons a Chance at Change NPR
Use This Strategy to Make Your Commute a Little Less Awful NY Mag