We at CFSBK owe a very special thank you to Mike M. and McDowell M. for leading the group track workout this past weekend! Thank you guys and great work!
Kipping Pull-up Workshop This Saturday!
Are you an athlete who has strict pull-up but hasn’t learned the elusive kip? Do you have a decent kipping swing but seem to always get stuck at the bottom of your pull-up? Can get a few kips in but quickly fall out of rhythm and have to start over? On Saturday, November 12th at 1:15PM Coach Noah will run an (approximately) one hour mini-workshop dedicated solely to the kipping pull-up, and iron out all of your funky kipping issues.
The Kipping Pull-up is a core gymnastic movement often utilized in high volume pull-up workouts. While not a true strength builder like a strict pull-up, the kip allows an athlete to incorporate both the strength of their hips and their own momentum to link pull-up together with less effort and a faster cycle time than a traditional pull-up.
The class will involve a warmup, mobility work, a brief overview of the elements of the kipping pull-up, and partner drills and pull-up practice. Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of 1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men). The class will be a $10 drop-in and space is limited to 8 participants. Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you’ve had learning/perfecting the kip so he can better prepare to get you swinging smoothly.
CrossFit Powerlifting Cert at CFSBK in March 2012
Join Laura Phelps the Women’s World-Record Holder of the Back Squat at 725lbs at 169lbs and a powerlifting Total of 1720lbs as she teaches the CF Powerlifting Certification at CFSBK. Laura and her team will be instructing participants in the methods popularized by Louie Simmons and the Westside Barbell crew. Come learn how to develop speed-strength, strength-speed, proper box squat technique, how to use bands and chains, and what special assistance exercises can help you achieve PRs you never dreamed possible. The cert will Saturday, March 31st-Sunday April 1st, 2012. You can get more info and register at the link above.
Are you a November Baby?
If you’re a November baby go ahead and let us know when your birthday is so we can help you celebrate! Next time you’re in the gym put your name and birthday on the whiteboard in the community area.
December AM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays from 7:00-8:00am
Sundays from 10:00-11:00am
December Afternoon Semi-Private Foundations
12/2/11 – 12/14/11
Monday, Wednesday and Friday at 12pm
December PM Semi-Private Foundations
12/11/11 – 12/22/11
Tuesdays and Thursdays at 8:00pm
Sundays at 11am
If you were to create a workout named after yourself what would it be? (Question courtesy of Stella Z.)