Serene and I took some time away from our feminist philosophy conference & did a pretty difficult Snatch WOD at CrossFit Bergen. CFSBK was a famous gym to one of the coaches who’s coming to NY in July & will definitely attend a class. Here’s a funny photo of us. – Danae
- Happy Belated Birthday Ellie June Myers!
- Coach Nick is looking for a male rower under 165lbs who would be interested in particpating on team CFSBK for Reebok CrossFit 5th Avenues Row For Boston fundraiser. Please email Nick(AT)CrossFitSouthBrooklyn.com if you’re interested.
CrossFit Total Details
This Sunday we’ll be running four CrossFit Total sessions. Each session will be 90 minutes long to accomodate the warm-up and lifting time. To familiarize yourself with the event, please read Mark Rippetoe’s official write up on the CrossFit Total here.
We’ll be running 90 minute sessions at 8:00am, 9:30am, 11:00am and 12:30pm. Please sign up for a session on this google doc so that we can distribute athletes evenly throughout. If you can’t make the Total on Sunday, you can make it up at open gym on Friday or Sunday. We will NOT be allowing people to Total on Tuesday or any other Group Class times.
What to Expect
You’re expected to get there early and do a DIY warm-up and movement prep. The actual 90 minute session will look like this:
- Intro (what is a CFT, movement standards demo, and spotting): 10min
- Squat 1-1-1: 35min
- Press 1-1-1: 20min
- Deadlift 1-1-1: 20min
If you’re a newer lifter you can still participate in the Total howeve you’ll be looking to benchmark heavy singles on each lift, not true 1RMs. Until about 6 months of consistent weight lifting your CNS and muscularure haven’t really been primed to test limit strength, however you can load up and explore some uncharted territory.
Ring Strength Class
Join guest Gymnastics Coach Ken H. as he takes you through 4 weeks of gymnastics strength training with an emphasis on developing a rudimentary ring routine and Crossfit strength movements. Each class will include a proper warm-up, stretching and then use both isometric and dynamic strength exercises to develop: core strength while learning transitions on the rings, levers, muscle-ups and planches. Students will also have strength and flexibility assignments to do on the outside of class.
Ring Strength Class Dates and Times:
Saturdays from 2:00pm – 3:00pm
6/8, 6/15, 6/22, 6/29
$60 for 4 Weeks
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Preparing to 1RM Chris Fox
Getting Ready to Squat Margie Lempert
Heavy: A Response Margie Lempert
Dude, Where’s My 1RM? Jeremy Fisher