CrossFit South Brooklyn

Established 2007

Clean and Jerk | Front Squat

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

Performance: Clean and Jerk 1-1-1, then Power Clean + Hang Clean + Jerk 75% x (1+1+1) x 2
Work up to a heavy clean and jerk in three attempts, then perform two singles of the complex at 75% of today’s best lift.

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Front Squat

Fitness: 3 x 5 Linear Progression

Performance:  77.5% x 6 x 5
Rest two minutes between sets. You’re already pretty warmed up from the cleans, so use the lifting time wisely.  

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Pigoen does a handstand in Erg Chigaga in the Sahara Desert

Strength Total Tomorrow at 2pm

Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle tomorrow starting at 2:00pm. 20 lifters will be testing their 1RMs in the back squat, press and deadlift. All are welcome to come by and hang out. Get ready for some massive PRs!

Below is the roster of CFSBKers you can come cheer for: 

Uzef G.
Erica N.
Steve R.
Pablo R.
Nancy H.
Jay R.
Charlie R.
Serene K.
David C.
Sameer P.
Rachel Y.
Janelle B.
David D.
Joe M.
Ariel W.
Michelle
Deesha
Jacob G.
Josi S.
Murat A.
Lisa F. 

Tri-State Spartan Sprint Training Tomorrow at 8am

The 2014 Tri-State Spartan Sprint is only three weeks away! On Saturday, May 31st, 25 CFSBK members will head to the Tuxedo Ridge Ski Center in Tuxedo, NY to complete a four-mile adventure race full of obstacles and hills on hills on hills. The team will meet this Sunday, May 11th at 8am in the upstairs annex for an info session followed by a 5K training run. All team members are encouraged to attend! If anyone has any questions, please contact Coach MeLo: Melissa [at] crossfitsouthbrooklyn.com. 

Comments

  1. That article about catching the clean seems ghoulishly relevant as I did today's workout yesterday and now I have giant swollen bruises on both sides of my collarbone. I think it might be from the Fsq more than the clean, but this is not normal, right? Or at least not necessary? There must be a way to do these lifts withoUt looking like I was kicked by horses? 🙂

  4. 9am class
    Hit and miss lifting session. Worked up to a solid 110kg (242lb) clean and jerk. I wore a belt for this rep. Lost 115kg (253lb) at the bottom of the clean. 85kg (187#) on the complex.

    Front Squats were awful, just awful…
    215x6x5
    I hate front squats.

    Right groin felt 'tweaky' when I set out for the run so I stopped. Can't say I really regret that.

  5. 8am with Noah and D.O.

    Every once in a while one the coaches will give me a note that really resonates. Today was Noah's turn. His note on getting my front foot further out in front really helped me understand the "getting low" cue and explained my habit of failing forward. That note alone resulted in two really crisp C&Js at 185#, one at 195# (tying my PR) and a fail on the jerk at 200#. That weight felt good though on the clean so I think 200# is not too far away.

    Front Squats at 175# were a grind but I don't hate them as much as I once did. I know I have said this before but I really like the increased volume this cycle.

    The cash out was fun. The burpees were at a consistent unbroken pace and its always fun to run outside.

  6. 10am class,

    C+J worked up to 145#, 150F, didnt get under the bar fast enough, but am confident I can hit that number. Ran out of time to try it again.
    FSQ 155x5x3, still easing into moderate weights until everything feels comfortable.

    PS: neck is still extremely sore from thursday headstands, it was fun and all, but this soreness is freaking me out.

    Today is my 1 year anniversary at CFSBK. Changed my life.

  7. Dropped in to crossfit resistance in Pasadena today. Nice box, with super friendly people. I'd recommend it. We did a fun chipper-y 25 minute AMRAP, sharing the work with a partner:

    50 hang power cleans
    50 wall balls
    Run 200m
    50 hang power snatches
    100 double unders

    I had 75# on my barbell so I could move through quickly. We finished just a few of the doubles in the second round. I hear I'm missing really beautiful weather in Brooklyn, hope everyone's enjoying it!

  8. 9AM class today

    C&J:
    63, 83F (um… got totally soft at the bottom of the clean and just fell backward with hilarity), 83 (pulled my sh*t together), 103, 123 (bit of a press out), 133 (not pretty, but it happened), 135!!
    This is the second time I've cleaned 135 and was a 2# PR on the jerk. I have been going too short and not getting down quickly on my jerk, but today felt like improvement. Focused on footwork and sliding feet a bit more, rather than taking them way up off the ground. Excited for MOARRRR!

    FSQ:
    75×5, 95×4, 115x5x3
    Feelin' good. Big breath, chest up, shrug up on every rep.

    No time for the $-out since it was time to teach da yogaz. Great crew today 🙂

    By the time I got off the subway going home after coaching, it was POURING, so I sprinted the 5 blocks home up the hill. Soaked. Very cathartic.

  9. Rough C+J session. Hit 100kg, though it wasn't pretty, then failed at 104 twice. I need to give my hip flexors more love before lifting, especially with the jerk, as my back foot tends to lose position from overtension.

    FSQ: 220x6x5, ugh. Fun working and talking with the Nuge.

    Did the cash out for time as penance, finished in 5:50.

  10. Make up post from OG last night:

    Snatch
    40×3 50×2 60×1 70×1 75xM,M,1 80xM,M 70×1,1,1 75×1,1,1

    Got in my own head. Glad to be able to hit a few food reps at 70 and 75 at least.

    Power clean and jerk
    70 75 80 85 90 95 (PR power clean)

    Squat jumps
    120x5x4

    Sots press
    20×5 30×5 40×5

    Doing these properly from the front with jerk grip is hard/awesome.

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