Back Squat | Partner WOD 10.26.16

Back Squat

Fitness
3 x 5

Use 85% of last week’s weight.

Performance
5/3/1 (3 Week):
70% x 3
80% x 3
90% x 3+

These percentages are based on your Training Max (or TM). The final set (the 90% set this week) is done for max reps, stopping 2 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.

Post loads to comments.
Exposure 2 of 8
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Partner WOD

In teams of 2 with one partner working at a time…
AMRAP 20 Minutes:

5 Ring Dips
10 Goblet Reverse Lunges
15 Kettlebell Swings 24/16kg
20/15 Calorie Row

Kipping is permitted. If you have a mature support and a few Strict Ring Dips, then Band-Supported Ring Dips are suitable. If you don’t have Ring Dips. then sub 5 Feet-Elevated Ring Dips, or 5 Between-Bench Dips or 5-10 Push-Ups as appropriate. Use the same kettlebell for the Lunges and Swings.

Post rounds, reps, Rx, and partner to comments.

Coach KHarpz, Val K., and Tyler G. (sadly not pictured) recently dropped into CrossFit Nashville. Coach Katie says: “this was a pretty sick gym!”

  • Schedule Change: Tomorrow’s 9am yoga class with Jaclyn K. is cancelled.

Call for Artists in CFSBK’s Third Art Show, on November 19, 2016!

Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first and second Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th, so save the date, and START MAKING ART!

The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of CrossFitters, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.

Want to Participate?
We’re excited about everyone who has reached out so far, but we want to hear from more of you! If you are an artist (even if your art is just a hobby!) and a CrossFitter at CFSBK or beyond, reach out to Kate R. at katharinereece [at] gmail.com by November 4th, 2016 to get on the roster of artists. If you haven’t participated before, your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.

Note: Several of you have asked if anyone can participate. Yes, but the artist MUST be a CrossFitter. They don’t have to work out at CFSBK!

The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, drawings, textiles, installations, or something we haven’t heard of yet. The 180” projector is taken. If you participated in years past, please DO NOT repeat work you included for that show.

Brazilian Jiu Jitsu at Crossfit South Brooklyn

Want to learn Brazilian Jiu Jitsu? Classes are now available at Crossfit South Brooklyn’s facilities! Brazilian Jiu Jitsu is a grappling martial art which first gained popularity with its success in mixed martial arts competitions in the 90’s. Since then it’s continued to gain in fame as a fun sport and efficient form of self defense. Practitioners use joint locks, chokes, and leverage to subdue opponents instead of using strikes. The teacher is Jesse Leach, a 1st degree black belt, certified by the IBJJF and medalist at international tournaments. Classes will be Wednesday nights 8-9pm, and Sundays 12-1pm as well as a mixed martial arts class Sundays 1-2pm. Crossfit South Brooklyn members can purchase their first one month pass for $50. Daily rates and class packs are also available. E-mail contact [at] bloomdefensivearts.com for more info.

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Rest Day

Andre L. and Jaclyn K. looking pretty synchronized at Fight Gone Bad 2016

Short Circuit: A Testimonial from Kristin H.!

For the past couple of weeks, we’ve been telling you about Short Circuit, a new class utilizing 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. In case you missed it, our resident Pilates expert Kristin H. posted a great comment about her first Short Circuit experience to the blog yesterday:

“Today I took the 9am Short Circuit class for the first time and I just want to make a public plug for it. It was super fun to work on accessory movements that will help my regular crossfit exercises (bicep curls, single leg squats, planks), and the atmosphere was really jovial and sweaty. I liked not having to keep score of my reps and just move through the stations with the music. Also Brett is okay as a coach, I guess. Jkjkjk he’s awesome! Try it out if you have the coveted 9am hour free.”

Unlike our CrossFit group classes, you don’t have to have taken Foundations or have any kind of CrossFit background to participate in Short Circuit, so now you can sweatily bond with your friends and family. Now they’ll get to find out what this CFSBK place you’ve been talking up is all about!

How is this different from CrossFit? While some movements will be familiar, Short Circuit does not include barbell training or higher-skilled calisthenics (like Kipping Pull-Ups or Handstand Push-Ups). You will get a a kick-ass workout, though, and as with our other specialty offerings like Active Recovery, Anti-Gravity, Pilates, and Yoga for Athletes, it’s up to you to decide how Short Circuit might fit into your overall training. That’s why members with CrossFit Group class memberships can use their existing memberships to attend any of these classes! 

Schedule

Monday 9:00am
Wednesday 9:00am
Friday 9:00am

For more info on drop-in pricing and packages, head over to the Short Circuit program page.

News and Notes

  • Tonight’s 7:30pm Pilates class with Kristin H. is cancelled. 
  • NBC’S hit competition series AMERICAN NINJA WARRIOR is looking for a variety of awesome athletes to apply for this upcoming season. Go here to apply.
  • Did Fight Gone Bad whet your appetite for competition? Check out the 2016 Hoboken Winter Challenge! The event will take place on December 3rd, and registration is now open

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