CrossFit South Brooklyn

Established 2007

Clean and Jerk | Front Squat

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Fitness: Clean Segment Deadlift + Clean + Jerk
If you have a hard time organizing the pull off the floor then perform the clean from the mid-hang, after the clean segment deadlift. 

Performance: Clean and Jerk 1-1-1 then, 85% x 1 x 2
Work up to a heavy clean and jerk in 3 attempts, then perform 2 singles from the hang at 85% of today’s best lift.

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Front Squat

Fitness: 3 x 5 Linear Progression

Performance:  75% x 6 x 5

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e3/6

Optional DIY Cash Out
50 Squats
550m Run
50 V-Ups or Hollow Rock

Did you know CFSBK has an experimental dance troupe? Just kidding. Soon.

Welcome CrossFit Prospect Heights to the affiliate community! They’ve got an open house happening today from 12-3:00pm! Details here.

  • Come get mobile and loose, CFSBKers! Today brings you so many opportunities to become supple, just like leopards:
    • Yoga with Coach Whitney at 10am
    • Active Recovery at 11am and 12pm with Coach DO
  • Good luck to everyone competing in Mayhem in the Meadowlands today at the MetLife stadium in New Jersey. Over half our coaches are competing, along with some CFSBK superstars. Let us know how it goes!
    • Coaches Jess, MeLo, Fox, McDowell, Noah, and Arturo
    • Laura M., Mike F., Dave F., Ryan J., and Ryan F. 

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Implementing Yoga into your Crossfit Life The Box

Comments

  2. Greetings from beautiful Rincon, PR! Otherwise known as CFSBK South. Here with Joy, Asta, Dan, Dave B, Rob Is, Bina, Alec and Deb celebrating Byrd's fifth wedding anniversary. What a special place – magnificent tropical goodness. The water is gorgeous but not for amateurs- typically we are the only people daring to swim other than the surfers (one of whom went way out of his way to approach us with a friendly warning about the current and dangerous reef. Ouch.)

    Most of the crew is at a local crossfit this morning. I selflessly volunteered to stay behind and guard our mango trees, which have been feeding us this entire trip.

    See y'all on CSA day (May 14) and don't forget to sign up for the veg CSA ASAP so you won't miss the June deliveries!

  4. Ditched jerks today because of sore left shoulder.

    Squat cleans off the floor: 145, 155, 165, 170

    Front Squat: 180x6x5

    Many thanks to Reedus, my lifting partner, for breaking down our bar and weights while I attended to Ayana.

  5. @MGMT: What is the rationale/motivation for the precipitous decline in volume between weeks 4 and 5 where we go from doing 30 reps to 16 (only one more than our usual 15)? I was expecting a 5×5 or 6×4 there.

  6. Good luck to everyone competing today! Also looking forward to friends' results from IM 70.3 St George and the ultra run at bear mountain today… Sigh, some day 🙂

    Meanwhile, I did yoga and 11am class instead of 6-7 hours of zone 2/3. Yoga was great as usual. My c&j was totally uncoordinated today. I had a really great clean bail @ 141, wish I had that on video. Also my partner Eric had an amazing effort hitting 163, fun to watch that. Worked up to 163 as well but it wasn't great. BUT fsq @ 205x3x5 was easier than 200 last week. Pretty good morning overall.

  7. @samir – it's 5×6 so 30 reps. Very close in volume. Did you ditch your last 2 sets? 😉

    Great day so far out here in Giants stadium. Willie is the man.

  8. @Fox: Hey, sorry if I wasn't clear. For instance – according to http://www.crossfitsouthbrooklyn.com/current-programming-cycle/ – for front squat we've got the following programmed:

    Front Squat wk1 70%x8x4, wk2 72.5%x8x4, wk3 75%x6x5, wk4 77.5%x6x5, wk5 80%x4x4 then 82.5%x4x4, wk6 85%x4x4 then 87.5%x4x4. Rest 2 minutes between all sets.

    We do two 8×4 sessions, then two 6×5 sessions (the first one of which I completed today. Next week, I'll do 77.5% – and is that going to be 6×5 or 5×6?

    But then, when we do a 80% loading, we drop to 4×4. I was curious because, sure, we're getting heavy here, and I expected a drop in volume but didn't expect it to be halved.

    Thanks!

  10. An extremely long and painful session today…

    Power Snatch quadruples
    176×4, 187×4, 203x4x3
    *failed the 4th power snatch in sets 3 and 4 of 203.

    Power Clean quadruples+Jerk
    208(4+1), 225(4+1), 242(4+1)x3
    *Failed the last power clean@ 242 of the 3rd set…

    2 Front squats+2 Jerks
    275 (2+2)x4
    *Failed the second jerks in the last 2 sets

    Front squat
    319x3x4
    *Failed the 3rd in the last two sets.

    These are the type of days where you hope all the hard work and pain pay off in the end.

  11. Oh man, I totally didn't read that right. Sorry about that.

    And the 77.5 is going to be 5×6, right, not 6×5, right?

    Is this cycle a variant of the infamous Smolov program?

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