Fitness: Halting Clean Deadlift + Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position. If you have a hard time organizing the pull off the floor, perform the clean from the mid hang, after the clean halting deadlift.
Performance: Hang (knee) Clean and Jerk (1+1) 1-1-1, then 80% x 1 x 3
Work up to a heavy single on today’s complex of a clean from the hang plus a jerk. Then back off to 80% for three singles.
Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week’s weight.
Performance: 77.5% x 6 x 5
Rest less than two minutes between sets.
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News and Notes
- Classes are canceled this Friday, July 4th, but we are having Open Gym from 8am to noon.
- Meat, Veggie, and Egg CSA members: Don’t forget to pick up your goods tonight between 6-8:30pm!
- CFSBKer Nick P. wrote an e-book with a cool title: Cool Code, Bro: Brogrammers, Geek Anxiety and the New Tech Elite. It’s free on Amazon through the end of the day. Check it out!
- Happy birthday, Amy A.!
CFSBK’s Managing Editor: Kate Reece
Last August, I put a call out on the blog looking for someone to help me edit and stay on track of my new project, Inside the Affiliate. Kate Reece was one of the many people who contacted me about the job and was a shoe-in for the position. Kate is a professional writer, editor, and writing coach as well as a project manager who has proven herself invaluable for both Inside the Affiliate and more recently, this blog. Shortly before my recent trip to Europe, Kate (K.R.Editz) took the helm of the gym blog, providing a more consistent style guide and better follow-up on gym events, as well as helping produce and manage more content, like the many recent articles you’ve seen from both the coaching staff and her.
The CFSBK blog has been a labor of love for me since starting it in 2007 and I’m still involved with the content on a daily basis, however I am very excited to turn the bulk of its management over to KR. Kate and I have been working together to make the transition as seamless as possible and I’m happy to say that I believe the blog is now better than ever (as much as we’ll miss my bizarre typos and artistic use of punctuation, of course).
Suggested links, travel/interesting photos, testimonials, and anything you guys think is blog-worthy should be sent to Katharine [at] crossfitsouthbrooklyn.com moving forward.
Note from Kate
I love working on this blog and Inside the Affiliate because I love figuring out creative ways to tell peoples’ stories. I already work with a number of CFSBKers but starting in August, I will be working full-time as a freelance writer, editor, and writing coach. I would love to collaborate on any projects that involve telling compelling stories, asking lots of questions, or helping you become a better writer. My favorite area of my work is interviewing people and taking oral histories. Check out my snazzy new website if you want to poke around and see more of my work. And please hit me up with any questions or ideas re: the CFSBK blog!
How to Keep Your Muscles Strong as You Age The Wallstreet Journal
The Dark Knight of the Soul The Atlantic
Lowering the Bar Safely in the Snatch, Clean and Jerk Catalyst Athletics
Is Obesity O.K.? New York Times