Fitness: Power Clean, On the Minutes x 10 minutes
Work at the same heavy weight you worked up to last week, or slightly higher.
Performance: Clean 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you’re feeling good then work at the 90% end, if you’re feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
Post loads to comments.
5 Rounds for Time:
6 Clean and Jerks 135/95
20 Double Unders
Post Rx and reps to comments.
Random Musings from Coach David
If you’ve ever been in a class with Coach David, you know that sometimes really weird, interesting, and beautiful things come out of his mouth. Over the summer of 2013, when I was hammering him with questions about his yet unbirthed blog, Inside the Affiliate, he happened to say the following and I quickly wrote it down. It’s pretty great and articulates CFSBK’s ethos in a beautiful way. Enjoy—and go out of your way to connect with someone new in class today!
“A psycho–social element of fitness that’s part of our business philosophy is that this isn’t just about getting fit, but about meeting people and doing things that might make you uncomfortable. These things are important for a tribe to build community and togetherness—it all creates a deeper connection to the program and a deeper relationship with what you’re doing physically. This kind of community engagement encourages retention—the more people you know, the more people who will notice you’re not in class. Especially in New York, it’s easy to be alone in a crowd and though we have eight million-plus people, it’s often hard to meet people. We’re creating opportunities for like-minded people to connect.”
These 3 Programs Start in the Next Week! What Are You Waiting For?
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
E cycle: All levels, 10am Mon/Thurs Monday Oct 27th – Thursday Dec 18th
The C and D cycles are FULL.
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
3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
$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.
2. 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.
3. 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.
Tuesdays and Thursdays 10:30am to 12:00pm from 10/28/14-12/18/14
Mondays and Wednesdays 8:30pm to 10:00pm from 10/27/14-12/17/14
Learn more here.
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