Fitness: Push Press 5 x 3 Linear Progression
Add 2-5 pounds to last week’s weight.
Performance: Rack Jerk 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.
15-12-9-6-3, for Time:
Push Press 115/75
5-4-3-2-1, for Time:
Push Jerk 205/135
Post times and Rx to comments.
Oly lifting Coach Frank Murray at the 2013 Senior Nationals
LAST CHANCE FOR THE OLYMPIC LIFTING PROGRAM
**We won’t be able to run the cycles if we don’t get enough participants. The deadline for the PM cycle is 12pm today and the AM cycle is at 7pm tonight. Read a couple testimonials below, and even more in the comments on yesterday’s post (including a hilarious little Q&A by Jay)!**
Here’s a testimonial from Front Desk and Social Media Strong Man Matt K.:
“Frank helped me work on all the tiny nagging issues with my snatch and clean and jerk, showing me how to overcome all the issues I’ve had for years. I look at Olympic lifting in a completely different way now, and I’ve already seen Frank’s coaching make my lift more efficient during WODs. Sign up for this class, you won’t regret it.”
And another testimonial (and mild threat) from Funny Strong Man Jay R.:
“SIGN UP FOR THE OLYMPIC LIFTING CLASS. Personal coaching from two national-level lifters (the man can clean and jerk like 400lbs or something). You will develop a deeper understanding of all of the lifts and and be able to show off to your friends. I don’t know of anyone who did not improve after finishing a cycle. Plus you get to mock the 8:30 class. If you are on the fence DO IT–or else you will have to see more of me in gen pop for the next eight weeks . . .”
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 about Frank’s background here.
A Parting Love Letter from Gina G.
I’ve been composing this love letter to you in my head for a while now. It’s really all your fault that I’m leaving. Now, that makes it sound like this is not a love letter at all but it is I promise. A little over two years ago I moved back to Brooklyn. I was bummed that the commute was too far to my old Bikram studio and decided I had to find a new way to work out. Maybe something not so repetitive. I was never really great at hot meditation anyway. At that same time I was physically and mentally not feeling great. I was slipping into my 30s. I was an accountant and auditor and didn’t want to be one. My body was in a shape, but just a shape that was all wrong. One day walking up the last block to my office, probably after the subway steps really kicking my ass, I remember thinking to myself, ‘Well I guess this is what getting old feels like and the best shape I’ve been in, in my life is now behind me’. Like a door had shut and an air-lock vault had sealed and I was sucked out into the void of space in some sort of Battlestar Galactica themed metaphor that I now don’t know my way out of. Anyway I was feeling bad and very stuck. And then I heard about CrossFit. And then I booked a teaser at the Black Box. And then I came across CFSBK before that Black Box teaser and the rest is the history of why you’re reading this right now instead of bizarro you over at the Black Box.
I don’t think I could be doing what I’m doing right now, which is moving to Austin, TX (look me up!) for a part-time job (totally out of my comfort zone) at a little film production company, if I hadn’t build up the physical and mental strength I have over the last two years as a member of Crossfit South Brooklyn. And I never would have shown up to amass all that strength if it weren’t for all of you kick-ass individuals who make up this community, because a lot of what we do is seriously awful, it’s torture you guys, but it’s ok because we all seem to think it’s ok to do that to ourselves as long as we’re doing it together.
So, I love you Crossfit South Brooklyn. Thank you for being so strong and making me strong and helping me find the strength within myself to start living out some dreams in my life. That dream being, getting my Friday Night Lights namesake cats to Austin, TX where I’ll obviously just live off of the fame of being the human to cats named after FNL characters. You know that’s my real plan. (Yes, both cats are coming with me, those beasts are mine forever and ever.)
Thank you David for bringing these great people together under one roof. Can my life be complete without Saturday morning AR? Maybe, but it will be difficult. Fox, you better not ever have another Foundations better than we were, not ever, never. Aileen, you may be married to Fung now but you’ll always be my Crossfit soulmate.
Everyone who comes to Austin better look me up! (Take that as a friendly threat.) I leave behind my max taco-eating legacy and you know that game is only going to get stronger where I’m going.
GG Gatto Out!
We miss you already, Gina! You’ll always be a CFSBKer in our hearts. Come back and visit!
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Revised Nutrition Labels Still Won’t Tell Whole Story New York Times
News About CFSBK’s Old Home, The Brooklyn Lyceum DNAInfo
Putting Your Dumbbells Away—What You Think v. Reality NorCal Strength & Conditioning
If you went Trick-or-Treating as a kid, was there any kind of candy you didn’t like to get?