OG JB at the top of her sumo deadlift high-pull on Saturday. Check out her fun write-up about her FGB experience in the comments on yesterday’s post!
5 Upcoming Options to Augment Your Training at CFSBK
Along with all our regular programming, we love providing you with additional ways to augment or push your training at CFSBK. We offer Pilates classes on Tuesday nights at 7:30pm with KH, Yoga for Athletes with Coach Whit on Thursday nights at 7:30pm and Saturday at 10am, and Active Recovery classes on Tuesday nights at 6:30pm, Saturday at 11am and 12pm, and Sunday at 11am. We also offer the following five programs, which are all about to start new cycles either this weekend or next week. They sell out fast, so check them out, and look forward to challenging yourself in a new way!
1. Strength Cycle with Coach Jeremy
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
We are offering five 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.
Upcoming cycle times and dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Oct 27th – Friday Dec 19th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 28th – Sunday Dec 21
C cycle: Morning, all levels, 6:30am Mon/Wed | Monday Oct 27th – Wednesday Dec 17th
D cycle: Continuing Ed, 6pm Mon/Wed | Monday Oct 27th – Wednesday Dec 17th
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th
Each cycle will culminate in a CrossFit Total on Sunday, December 21th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost:
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement. ICYMI, we also interviewing Coach Jeremy a few months ago about his background and Strength Cycle. Check it out!
2. Ken’s Rings Class
Join guest Gymnastics Coach Ken H. as he takes you through 5 weeks of gymnastics strength training. This 1.5 hour long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of 3 to 4 distinct areas, warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next 5 weeks. Students can then focus on that goal outside of class.
Pre-reqs: 1 pull-up for women and 3 for men.
When: Saturdays from 2 – 3:30pm, October 25, 2014 – November 22, 2014
Price: $100 for 5 Weeks
Cap: 8 Participants
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.
3. Competition Team Practice with Coaches MeLo and Arturo
CFSBK Competition Team practices will recommence this Saturday, October 25 at 2pm. Practices will be held every Saturday at 2pm going forward. Participation and eligibility requirements are outlined below.
Participation / Competition Requirements:
Register for and compete in the Open, and submit scores for all workouts.
Register for and compete in at least 2 other CrossFit competitions per year.
Eligibility Requirements / Performance Standards:
Athletes must possess all of the Strength and CrossFit Benchmark requirements, seen here.
Athletes must possess 1/3 of the Skill requirements, seen here.
Please email Coach MeLo at Melissa [at] CrossfitSouthBrooklyn.com if you are interested in participating or if you have any questions.
4. CFSBK Endurance Program with Coach Mike O.
What: An 8-Week intensive program based in the form and endurance needs for CrossFit Runners
When: Thursdays at 7pm and Saturdays at 11am, starting October 30th
Where: Determined each week between Prospect Park or Red Hook Track
Schedule and Pricing: $175 full-access to the 8-week program (including bi-weekly coached group sessions, benchmarking, training data, and full plan support and guidance)
What to Expect: This will be 8 Weeks of 2x/a week Running, Drill Work, and the basic biomotor requirements to become a more fluid runner and increase your endurance relative to Crossfit training. We will work on everything from basic balance and stability, to some run-specific single leg plyo training, and power production specific for the needs of a strong athlete. This program will NOT be a Half-Marathon or Marathon Training program, but it will enhance your ability to absorb any program like that, or simply to increase your metabolic energy systems to help you absorb higher and more intense work loads in your training
Program begins on Thursday October 30th, 2014. Due to the progressive nature of the program, athletes will not be permitted to join after November 6th, 2014.
5. CFSBK Olympic Lifting Program with Coach Frankie Murray
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14 or Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
AM Cycle
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14
REGISTER HERE
PM Cycle
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
REGISTER HERE
Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
A typical day* would consist of:
Warm-up
Weak lift
Opposing lift
Mobility
*Each athlete may have different exercises depending on their individual needs.
Catching Up with CFSBK Classifieds
- Stella Z.‘s choir is performing Haydn’s Die Schöpfung (“The Creation”) in two weeks at Carnegie Hall and she would love to sell you one of four discounted tickets.
- Joel W. brilliantly created a thread for holiday car-pooling—check out his post about traveling to Portland, ME over Thanksgiving!
- Ruth P. wants to help you celebrate loved ones in a meaningful, nonmaterialistic way (intriguing, right?).
- Dan Rx’ed‘s company is hiring a web developer.
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Triple Unders CrossFit
Riding Unicycles in a Cave The Atlantic
There’s A New “Marcel The Shell” Video And It’s Freaking Adorable Buzzfeed
Your Arms Are Like Ropes: True or False? Catalyst Athletics
Wednesday's Programming
Back Squat
Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.
Performance: 5/3/1 5 week
65% x 5
75% x 5
85% x 5+
Percentages are based off your TRAINING MAX (90% of a recent 1RM). Aim to hit around 10 on the rep out, but save 2 reps in the tank.
Post loads to comments.
e4/6
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AMRAP 10 Minutes:
10 Chest to Bar Pull Ups
15 Push Ups
30 Squats
Post time and Rx to comments.
6am with McDowell and Jess. I did Monday's 5×3 push press work at 125lbs. These were good and heavy. Doing warmup sets of 5 because I'm less than sharp probably didn't help.
The metcon was rougher than I expected. My left shoulder is tender-not sure why, but it let me know every time I raised the kettle bell overhead-until about halfway through. Maybe it just needed extra warming up today. I finished the kb swings (24 kg) in 2:33; the row in 2:08; the burpees in 3:31; and the db presses (35 lbs) in 4:44. Those presses were much harder than I anticipated. I started with a set of 10, then 5, then 3's. The last 10 were doubles and I was sneaking my heels up a bit on several to push the weight up. I did a few extra reps as penance.
I started the cash out with attempts at pistols. Yup, it's going to require some mobility and balance work to make those happen.
<3 OG JB
Make ups
#FGB, I loved the energy the enthusiasm, the cheering, and the laughter. I did not do so great because I did not pace myself on round 1, and thus there was 20-30 rep deficits after that. Now I have a benchmark and I look forward to doing it again next year.
Sunday Snatches: Fitness version, went amazingly well, worked up to 120# which is a PR by 5# and hit it twice. Up to 115 they were full snatches with a respectable catch in full squat, the 120s were power ones. WOD… first rule of rope climb, wear long songs or sweats. I will never learn.
Monday night Split jerks, I remembered from last week where to place the bar in the racked position, which consequently made my starting position much more enjoyable. 155×1, 160x1x4, ran out of time. Some of them I didnt get under enough, and thus resulting in a slight press out. Still working on foot position. 160, is like 98% of my non scientific PR of 165, so if the bar is moving well im still gonna add weight on this.
WOD:
28kg kb, 35, 15, 10 in 2:00
500 row: 1:42.8
Burpees: 10 strict, 30 planks, at this point my shoulder were smoked 2:28
DB press @30#: 3:49, I was only able to string 7.
Cash out, hollow rocks and about 15 mins of DU practice.
Rest day, yay.
6am with Jess and McD.
BSQ: bumped up my 1RM to 305. 180×5 / 205×5 / 235×10. All moved well although I was letting my chest fall a bit at 235.
WOD: 3r + 25 reps. C2B got tough here quickly. My form went to crap and I was doing anything I could to get up. Because of FGB, this is day 6 with no rest, so I'm going to blame that. Looking forward to some rest tomorrow.
JULIE! Awesome. Thank you Asta for capturing that moment forever.
Squats: 145×5, 170×5, 190×8. I've done 190 for 10 before, but then again that was in strength cycle when I got to rest 5+ minutes between squat sets. So I can't really be mad at myself for that.
WOD: I did 5 regular kipping pullups per round and got 4 rounds + pullups + 4 pushups. Really happy with this, as this is my first time trying kips in a WOD in quite some time. I know from past experience that if they're not dialed in that day, I can get frustrated to the point of tears, which is no bueno. But this rep scheme allowed me to practice the movement and keep moving (well, until I got to the pushups anyway…those went to doubles and singles REALLY fast). And McDeezy actually said my kip looked solid! I know when McDowell says something good, I've earned it, so that kind of made my day.
Suddenly Rxing Murph no longer feels like a pipe dream. 😀
What an awesome picture! #byojb
and nice job on the kipping, Stella. 🙂
Lots of make-up posts:
Saturday, Fight Gone Bad – Awesome day, many thanks to all who helped make it work. I set out with a pretty specific goal for this, and I am happy to say I hit it, so I am pretty pleased with how it all went. Great crowd, cool vibes, fun day. Already excited for next year.
Sunday, noon with Noah and Ro
The only downside to FGB was that I tweaked my hamstring a bit during the second round of SDHPs. I came in and did AR first, and I felt pretty warmed up afterwards so I gave group class a go. I really noticed it during my set ups for the snatches – it felt really sore when i would grab the bar. Nothing was particularly terrible, but I was soft in my set up, and I pulled too early most of the time, causing me to chase the bar out in front a bit. A very mediocre day, but when I have had similar "meh" days, I've missed a lot at light weights, and I didn't miss anything today. Did 4 singles at 120, and another at 125. I only did two rounds of the accessory work, with 2 sets of 115# thrusters. First rope climb was an epic fail – Noah said it looked like I was trying to do some non-existent Eastern European wrap. Second one I got up pretty far, and I added a third and made it to the top, which was a first. Thanks to Jason and Jess for giving me pointers on the Russian wrap.
Last night at 7:30 with David and Ro
Rack jerks were cool – still working on getting my back foot planted correctly, and need to dial in my foot width a little more (as usual with everything, I start and catch too narrow), but not a bad run last night overall. Hit 3 singles at 175, and then 2 at 180 (which is about 92.5%) since those felt good. Really liking the approach to the Olympic lifts this cycle. I feel like the percentage work has been giving me a great opportunity to refine my form with enough weight feedback. Looking forward to trying for new 1RMs at the end of this cycle/beginning of the next. Used the 32kg kb for the WOD, did 60 American swings in 2:57, did the row in 1:30, the burpees in 3;23, and the presses at 30# in 2:58. Surprised at the first, slightly disappointed in the second, the third was the third, and I think I should have gone heavier on the presses. Maybe? Did two rounds of the cash out and worked on DUs a bit.
Signed up for Ken's rings class, too. Very excited for that!
6am with the FGB champs! Did tomorrow's work, continuing on the performance version for LBBS. I realized after the fact that I messed up the math. Did 135×5, 160×5, and 195×7 (did 89% of 215 instead of 85%). This felt like a more appropriate weight for me so it worked out anyway.
WOD – used the green and blue band and push-ups from the knees. I thought I did 4 rounds + 15 squats, but then after looking at my board and talking to other people, I think it was 3 rounds + 15. Cash out was hard! Looking forward to the rest day tomorrow … and strength cycle next week!
6 am w. McD and Jess doing Wednesday's programming.
Fitness HBBS @ (45 x 5, 95 x 4, 115 x 3, 135 x 1, and) 150# x 3 x 5 (PR). This felt good and heavy. Some reps felt better than others as I was playing around with different positions/strategies, but can't quite figure out which techniques led to the better squats. 🙁 I think it's also time to change my warm-up strategy so I'm doing less warm up sets. The jumps in warm up weights made sense when I was ending around 130 – 140#, but I've got to start mapping out larger jumps as I go up in final weights for the 3 x 5.
WOD Rx'd: 3 rds plus 6 C2B pull-ups. I think I had a few no reps on the pull-ups, so it's probably more like 3 rds total. Still need to focus on actively pushing away from bar and staying tight before dropping down to maintain my rhythm for longer sets of unbroken pull ups. For my second time doing C2B pull ups, I'm happy to say that I've improved my total reps from 7 to somewhere in the 30s. I'm wearing the red welt I now have on the center of my chest from banging into the bar as a badge of honor today. 🙂
Elliot- congrats on breaking 300# on your BSQ! I was squatting next to you on the first day of this cycle when you got so close to hitting 300; glad to see you crushed it today.
7am class this morning. Worked at 165 on the jerk, which felt great. Really getting the movement patterns back after some time off. Will increase weight on this next week.
WOD: 1:52 (Russian), 1:37, 2:19, 7:14. Knew the HSPU would be slow going in and decided to just work through them. Ended up going 5/4/3, a bunch of 2s and the last 8 as singles.
8am – McD/Jess
One of the more disappointing days at the gym in a while…but we have em so we can be better next time, right?
Jerks –
Pretty much did none of the programming…did probably 5 sets of doubles at 75% of my 1 RM…McDowell noticed I'm way wayyyy too elongated on my back leg on my jerk in my warmup sets so I was playing with this all-day at a lighter weight. His explanation of bar going completely vertical to OH, never putting yourself in a compromising position, always centered with your base made sense. Bar was way too out in front in nearly all my attempts today…much footwork work with the PVC is needed.
Metcon –
I dragged ass big-time on these, no clue why. 4min KB swings 32kg, 1:37 row, 3something burpees and 7:30 for HSPU's.
also some rest day reading for some of y'all, 661 kb clean and jerks in one hour with a 20kg kb.
Local woman sets kettlebell world record
10am
Perf Jerks: Tried to work at at 100 which is almost exactly 90% of my 1RM. I worked at 100 last week and they felt good. They were very disorganized today. I brought it back to 95 and then had success. Will try 100 again next week.
WOD: Love WODs with built in rest :).
KB: 44lbs in 3:16. Did first set of 20 and then had to break them up into 10s.
Row: 2:08
Burpees: 2:55
DB Press: 20lbs in 3:11
FGB recap: This was my first FGB and it was so fun!! Did it RX and was very happy with my score. I went in with a strategy of trying for 20 per station (other than row). Got some extra reps on the wall balls and box jumps, and missed a few on round 3 on the SDHP and PP but other than that was pretty consistent. I didn't push too hard on the row, which I would change next time. Great event! Thanks to everyone who put it together!
6am with the FGB champs
HBBS: 170×5, 195×5, 220×10
Bumped my training max up 10lbs to 260. Probably my most ridiculous day of lifting to date: first I scraped a big chunk of skin off my scalp while ducking under the bar to squat, and then my shorts literally tore in half during the rep out, because, you know, I'm such a beast. Or else I'm someone with threadbare shorts. So, this was sort of a comedy routine. As far as actual weightlifting is concerned, this felt pretty hard, which is maybe related to yesterday's WOD and pistol-squat cashout.
Metcon: 4 rounds + 1 pullup. Paced the squats a lot to keep my heartrate down. Pullups felt good at first but deteriorated rapidly: First two rounds unbroken, then 5/3/2 and 3/3/2/1/1
Cashout: 60 seconds hollow hold, 60 seconds superman, 30/30 seconds hollow hold, 10/20/20/10 seconds superman. Was happy when this was over.
@Neal – I should have worded that better! I didn't test my 1RM today, but since we're starting over our 5/3/1 rep scheme, Jess told us to add 10# to our theoretical 1RM for training purposes. Let's see if I can actually break that 300 in a few more weeks :). BTW, nice work on the C2B today! Yours looked much better than mine!
OG JB is such a bird 😉
Nooner with the champs.
Push press
33 x 5, 63 x 4, 83 x 3, 95 x 3 x5.
WOD-
60 x KB swings -24kg- 3.22- yow… I have never managed to do USA swings with this weight before. It kind of scares me to have a KB that heavy over my head. That was hard. (15, 10, 15,10, 10)
Row- 2.00- steady and predictable. Could definitely have pushed harder but was thinking about burpees.
40 x burpees-3.16- buck furpees. Lauren B is a badass.
Strict DB press 25kg – 5.23- probably should have used the 20# DBs but kinda glad I didn't. (5, 5, 5, 5, 3, 2, 2, 2, 1) Also I just noticed this says push press on the blog… Did I do the wrong thing or did it change??? Either way- I need to work on strict presses so it was a good thing.
Tried my best to do a pistol even using a box and a rack to hold onto but it wasn't happening. Used the 25# plate for the first round and then 35# after that. Hollow rocks are not so bad when they are not in sets of 30….
I also signed up for rings class. Can't wait! The last time I did this was in February so it will be interesting to see what has changed.
OGJB!! I love everything about this picture and YOU! XOXO
I've been feeling sick and was not looking forward to jerks, which have been off, or this work-out, which sounded exhausting.
Warm-up
5 burpees strict, Warm up 1 x 2 w/ 20# DBs and 1 run (can never finish this warm up)
Was happy to partner up with Charlie, thanks Charlie 🙂
Jerks
33# x 5 press; 63# x 5 push press
83# push jerk, split jerk
95# push jerk, split jerk
105# push jerk, split jerk (cue: reach front foot forward more)
115# split jerk (cue: came forward on the dip)
120# split jerk — best one but confidence still missing, shoulders feeling fine tho
Conditioning
60 KB Am swings @24kg – I wrote down 3:42 but not sure that's right, thought faster?, sets of 10, this was definitely the hardest
500m Row – 2:15
40 Burpees – 2:04
20 HSPUs strict w 1 abmat – 4:22, maybe too much rest but didn't want to go to failure, glad to do these, haven't done strict in a while, want to get back to no abmat
3 RNFT
– 15 Hollow rocks unbroken
– 16 Pistols alt legs unbroken
Monday: Rack jerks @ 115#. Crisp and strong. WOD with 24kg and 20# DB. Finished Russian swings in 2:13, row in 1:54, burpees in 3:10, and strict presses in 3:27. My shoulders and triceps are sore like whoa today.
Tuesday: Added 10# to my HBBSQ training max, hit 130# x 10 for my rep out. Then scaled the AMRAP to 7 kipping pull ups, 10 kneeling push ups, and 30 squats. Got 4 rounds + 4 pull ups.
Wednesday: Rest day! Woot.
Back to office workouts after another long hike and a rest day.
HBBS (unbelted, in Nanos)
95×6 135×6 185×6 235×6 265x6x6
Forgot to shuttle my lifting shoes to the office so I lifted in Nanos. It was actually fine other than I noticed my toes coming up a bit as I unracked and set up. I guess I had been relying a bit too much on the stiff soles of the Romaleos to keep me stapled to the floor, so I'm going to try thinking about keeping my big toe on the floor moving forward.
Press
45×5 75×5 95×5 110×5 125x5x5
KB tricep extensions
24kgx16x3
DB Front Raise
35x8ex3
DB Clean and Press
35x10x3
Tomorrow's work tonight at 6:30 with Whit and Jess. Hbbs at 125×5 140×5 160×10. Was craning my neck weirdly on the first set but the rest felt much better. So far so good on mission: don't-do-low-bar-squats-with-a-high-bar-rack. Was not winning any awards on the metcon, 3 rounds plus 7 push ups. Coach JB lapped me thrice. Thrice! Tfba.
Also came in yesterday at 5:30. Rack split jerks felt the best they ever have at 135x1x5. My front foot is finally doing some moving. Then that workout was horrific. Used 25# dumbbells for the presses and 24kg for the kettlebell. Don't have my times because I forgot to hit save on my WOD tracker app thing, but trust you me: I was really slow.