CrossFit South Brooklyn

Established 2007

Back Squat

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Performance: High Bar Pause Squat
Work up to a heavy single. No Bailing

Fitness: Low Bar Back Squat
Pull back 10-20lbs from last cycles linear progression and hit a pre-exposure of a 3×5. Have a coach watch one of your work sets and advise on your start weight.

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3 Rounds NFT:
Run 1/3 Mile
21 Wall Ball Shots

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Coach Nick

Snatch Camp

Program:
Spend the day learning the theory and practice of the Snatch with Starting Strength Coaches Josh Wells and Shelley Hancock. We will start with a brief lecture about the difference between the standard model and the straight Bar Path model.  Then we will move to the practical session were participants with learn or re-learn the movement with the more efficient bar path and set up. Everyone will have plenty of time under the bar to practice this method while receiving coaching throughout their warm-ups and work sets. Through the entire process, attendees will learn the standards of a properly executed movement and how it should look and feel when it is performed correctly. After the practical session, we will return for a discussion of programming and how to identify and correct common technical problems. The camp will wrap up with a question and answer session. Whether you are just starting out with strength training, struggling with the basics of the lift, or looking to polish your technique and understanding of these movements, you will come away with valuable insights and experience to benefit your training. Attendance will be capped at ten to allow for individualized instruction.

Proper weightlifting shoes, Lift Belt (mainly for Clean and Jerk Camp), Tall socks or Pants, and Tape are highly recommended.

Snatch: 3pm-5pm $90.00
Register Here!

Date & Location:
Saturday, March 9th, 2013
Crossfit South Brooklyn

We’ll also be hosting a Clean and Jerk Camp the following week

Josh Wells has 14 years of experience competing and coaching in the sport of Olympic weightlifting. As an international level lifter, he was a member of the Jr. Pan-American Team (2003) and a member of the Junior World Team (2004). In 2009 he received his Master’s of Science in Kinesiology with an emphasis in Exercise Physiology from Midwestern State University under Dr. Lon Kilgore. Josh has worked with many athletes from a variety of sports in conjunction with strength and conditioning programs at Texas Christian University and Midwestern State University. He was a primary coach, along with Mark Rippetoe, of the Midwestern State University and Bone Unit Olympic weightlifting teams operating under the Texas Weightlifting Regional Development Center. He has served as staff coach with for Starting Strength Seminars.

Shelley Hancock, a former ballet dancer, holds her Bachelors of Science in Athletic Training and a Master’s of Science in Kinesiology with an emphasis in Exercise Physiology from Midwestern State University under Dr. Lon Kilgore. With a sports medicine background, Shelley is able to apply a preventative and rehabilitative approach to strength and conditioning. Shelley is a licensed athletic trainer and Starting Strength Coach.  She has been barbell training for 5 years and currently competes in Olympic Weightlifting.

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If you could see a live performance from any musician (living or deceased) who would it be?

Comments

  1. I've never seen Slayer live. I feel like an imposter metal head for admitting it. I bought tickets to see them a few years ago but Tom Araya had to cancel due to cervical disc surgery. My dead artist would be Jimi Hendrix but my living one would be Slayer. I'm sure as the day goes on I'll think of a dozen others.

  3. OMG I LOVE that the shirt says "Make the erg cry"!

    170# HBBSQ

    Blog QOD: Maria Callas.

    Live QOD was "what was the best thing you ate this weekend?" and I need to share this recipe because it was, in fact, the best thing I ate this weekend, and it's SO EASY:

    BUTTERMILK ROAST CHICKEN
    Anywhere from 8 hours to 2 days before you want to stuff your face, mix the following in a 1-gallon plastic zip-top bag: 2 cups buttermilk, 1/4 cup olive oil, 2 cloves of garlic (crushed), 1 tablespoon of sea salt, 1 tablespoon of crushed black pepper, 2 tablespoons of minced rosemary*, 1 tablespoon honey. Add 3-4 pounds of bone-in, skin-on chicken parts and allow to marinate in the refrigerator.

    When ready to cook, preheat oven to 400 degrees. Remove the chicken from the marinade, shaking off the excess. Sprinkle the chicken with a little salt and pepper (there's some in the marinade, but I seasoned and was glad I did). Line a roasting pan with foil and place the chicken, skin side up, in the pan. Drizzle the chicken with 2 tablespoons olive oil. Roast for 45 minutes, then turn the heat down to 325 and roast for another 20 minutes, or until the chicken is browned and cooked through. (Roasting times may vary based on what chicken parts you use.) Allow the chicken to rest for 10 minutes before you dig in.

    So, so delicious, and almost criminally easy.

    *The recipe said rosemary, but I imagine this marinade would play well in the sandbox with just about any herb or spice you like.

  4. Hendrix was my first thought, too. Second, Joni Mitchell. Totally different performances – both most likely mind-blowing.

    Living? Can't wait to see Neil Young sometime in my lifetime.

  7. 6am with Jess and McDowell. Worked up to 235# on the High Bar Pause Squat. Felt nice and tight at the bottom of the 235 rep, but then struggled a little to stand up. The :02 pause removes all of the rhythm from the movement. Accessory work with a 20# medball. Wallballs were unbroken. Haven't been running enough recently. Runs felt stiff and awkward.

    Yesterday: tested my rowing fitness with a 500m piece: 1:24.0. Thought this would be easy in comparison to a 2k. Instead I was floored for about 15 minutes and didn't feel right for an hour or so.

  8. Strength Cycle Day 15:

    Squat: 340×5 (PR). Just one set of 5 day leading up to the total. Failed this last Wednesday, so it was nice to hit it today and feel confident under a bar again. Heaviest set of five I've ever done dating back, I think, December 2011.

    Press: 125×5. Went up crisply, even though the third rep got out in front of me I was able to recover.

    DL: 350x1x3. First time pulling from the floor in a few weeks, after doing some rack pulls. Definitely brought my hips to the bar faster, especially on that first rep.

  9. Would anyone like to buy my March meat share? 15 pound beef/lamb/pork share (no chicken), $150.

    Alternately, if someone would be willing to pick up and store the share in exchange for some amount of money or some portion of the share, I'll be back in town on the 12th and can pick it up after that.

    joseph (dot) c (dot) williams (at) gmail (dot) com

  15. Marley and Hendrix

    At work there is this guy we nicknamed "The Complainer". He's been to a Hendrix concert and actually met the guy. Of course the first question that naturally flows out of the Complainer's mouth to Hendrix was "why is your music so loud". #facepalm

    In unreleated news, Fairway in Red Hook reopens on 3/1/2013!

  16. Dead: Townes Van Zandt

    Living: Joanna Newsom (I've seen her 2 times already.. but she's a perfect being sent from an alternate, better universe.

    Runners up
    OM. I missed them by ONE day at Roadburn last year
    Operation Ivy

  19. Marley and the Wailers with Tosh and Bunny having solo sets. Good times indeed.
    Wouldn't mind getting a chance to see Freddie strutting around on stage though..

  20. Wow, that's a tough question…. My first thought was Hendrix too, but then I thought Janis Joplin as she was an electric performer, some say the best from that era.

    Zepplin in the later 70's came to mind, especially if I could do the set list.

    I got to see Tool in '93 at a fairly small venue and that was rock-diculous.
    _______

    Some guy just walked by me in the airport dressed in a suit circa 1895.

  21. Looking forward to hitting 4:30 for some squats. Hands down without question it would be Jimi Hendrix at the Montery Pop Festival. Especially if I could be back stage to see the fight between him and the Who about which act had to go on first. Also I lived in a tiny town back in the day and never got to see Rage…And I would always go see Buddy Guy again, and again.

  25. Dead (or is he?): Elvis, in his early days.

    Alive: I've gotten to see a lot of my favorite bands. If I had to pick someone current, I would love to see Florence and the Machine.

    I love the responses so far.

  28. Snatch
    83%x1x7@ 198# (Missed the last behind)
    HBBS w/2 second pause: 340#
    230×20. This stunt proved to be a fatal blow. Could not complete the wall ball run after.

  30. 5:30 with David and MeLo.

    Ankle and hip mobility following a fun medicine ball warm up.

    First crack at Performance lifts today–HBBS with Dr Fidler:

    [45×5, 135×5, 165×3, 185×2] 205×1, 225×1, 245×1, 255×1

    Surprised myself a bit here. Jason pushed me to keep moving up. (Thanks!)
    WOD with 20lb ball, all unbroken.

    QOD: George Harrison and Chris Thile and any of his associated acts. I missed him when he was last in Brooklyn.

  31. Late post – worked up to 265 on the HBBS – did two reps there since Jess said the first was a little shallow and short on the pause

    Did all rounds unbroken on the WB

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