Fitness: 3 x 5 Linear Progression
Add 2.5 – 5 pounds to last week.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 75% of 1RM (capped at 20)
Fitness and Performance: 1 x 5
Add 5 – 15 lbs to last week ONLY IF ALL YOUR REPS WENT WELL. No loss of spinal position. No touch and go.
Post loads to comments.
AMRAP 5 Minutes:
15 Thrusters 95/65
15 Pull Ups or Jumping Pull Ups
Post rounds and Rx to comments.
Coach David introduces you to the new Assault AirBike
Updated Personal Training Rates in 2015
On January 1st, CrossFit South Brooklyn will be increasing our Personal Training rates. These updated rates better represent the industry standards for professional training in NYC and will primarily go towards supporting the coaches who work with you day in and out. We thank you for your continued support of our coaches and program and look forward to all the new developments in 2015!
If you have any questions, please send them to David [at] CrossFitSouthBrooklyn.com and he’ll get back to you as soon as he can.
1 on 1 Training
Single Session: $100
10 Session Pack: $900
20 Session Pack: $1,650
1 on 2 Training
Single Session: $140 | Per session rate: $140 | Package cost per person: $70
10 Session Pack: $1,260 | Per session rate: $126 | Package cost per person: $630
20 Session Pack: $2,270 | Per session rate: $114 | Package cost per person: $1,135
1 on 3 Training
Single Session: $165 | Per session rate: $165 | Package cost per person: $55
10 Session Pack: $1,500 | Per session rate: $150 | Package cost per person: $500
Cancelations and Tardiness
Sessions canceled within 24 hours of a scheduled session are subject to be charged. Sessions where the client shows up 15 minutes or more beyond the meeting time without prior notice are considered cancelations.
10 Pack: 3 Month Expiration
20 Pack: 6 Month Expiration
Extensions on package expiration will be considered on a case-by-case basis.
Get Hella Strong in Strength Cycle (Plus a New Group Class Add-on Option!)
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.
Upcoming cycle times and dates (CLASSES ARE ALMOST SOLD OUT):
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Jan 5th – Friday Feb 27th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Jan 6th – Sunday March 1st
C cycle: Morning beginners, 6:30am Mon/Wed | Monday Jan 5th – Wednesday Feb 25th
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 5th – Wednesday Feb 25th
E cycle: FULL
Each cycle will culminate in a CrossFit Total on Sunday, March 1st.
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
$200 paid upon registration and then another $200 at the halfway point
New Group Class/Open Gym/Active Recovery Class Add-on Option!
This Add-on membership allows our 2x/week Strength Cycle to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and active recovery classes. Please note that Pilates and Yoga for Athletes are not included as a class option.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later.
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.
How Speakers Make Sound Animagraffs
‘Dr. Oz’ Is Wrong More Than Half The Time, Study Finds Mother Nature Network
Best of ESPN.com’s 2014 Endurance Galleries ESPN
6am with Melo and Nick
Bench 160x5x3, moved well, really happy with this, a 5×3 PR
DL 265×5, need to adjust my neck a little more and not stretch it too much.
Crash B 1×20' at 16spm 2:10 splits, slower than I would have wanted, but its ok, I havent had a rest day since Friday.
Make-up post from Friday post-Christmas OG:
High Bar Back Squat
425 x 4
This felt the best so far of the Intense Cycle of Smolov. Just a few more weeks..
Felt good and quick.
7am (sorry to disappoint the 6am folks). Bench press: 135×5, 205×3, 255×1, 275×1, 295×1, 225×13. Surprised to get 13 on the rep-out given that I did 210×13 last week. Deadlift: 135×5, 225×5, 315×5, 360×5. All hook gripped. Thumbs are adapting nicely. Hook gripping at 360 didn't even feel bad today. Metcon Rx: 2 rounds + 19 reps. Finished the first round just under a minute feeling great. Second round took 2 minutes and change and the third round felt awful.
6am with a slimmed-down crew today, thanks to Nick and Melo for the coaching and entertainment.
Bench felt great today. Did 135 x 5, 185 x 3, 225 x 1, 250 x 1. Hit 185 for rep out of 14. Deadlift moved well too, did 135, 225, 285, 315 all for 3 reps each, then did 355 x 5. Slipped out of hook grip for the x5 and used reverse grip. The mini-Fran WOD was nasty but not as bad as actual-Fran. Did 2 rounds plus 15 reps (all of the thrusters). Pullups were all unbroken, but the hardest part was keeping my grip and forearms solid after all the bench and deadlifting.
Make up posts from warrior weekend:
Saturday: HBBS 195×5. Had not gone heavy in 2 weeks. Felt fine. Per Ro's advice, experimenting with my depth (not going as low so that maybe, hopefully I can keep my knees out. . .). Made it through all but 11 PUs for WOD. Goblet squats @ 32kg (harder than I expected). Pull-ups slowed me down. Could not string any together. Gotta get the kip working in 2015
FYI – Quads felt (still feel) unbelievably sore after this session.
Sunday: Worked up to 90# on Power snatch. Wanted to keep it very light. WOD with Alan and Isaac. OHS @ 75. All good until 5th round when it got real real. I think my quads were just smoked at this point from the day before.
Later Sunday – worked on handstand progressions and shoulder mobility stuff with MeLo. Plan on focusing on Gynastics and Olympic Lifts for next few months. Gotta learn to kick-up to wall already and nail the KPUs and TTBs so I can rule the games!
Question for Fox re the LFPB challenge – I noticed that "Super Hot" was not one of the body types that you listed on the board at yesterday's Q&A session. Any recommendations regarding macronutrient proportoins if you happen to fall into that category?
6am with Nick and Melo and without Peter, who seems to have strayed to the 7am class
Slow, but no huge struggles. Looking for 190 next week.
Better than I expected. Melo said my back was straight, but I started bringing my hips up early. 305 seems doable, maybe even 315.
WOD: 2 rds + 8 thrusters
Thrusters/Pullups reps were:
8,7 / 8,7
8,7 / 8,4,3
Butterfly pullups throughout. Happy that I moved more evenly here than in some recent Fran attempts. This felt like an 85-90% effort. I think I'll try Fran again soon.
8am with Melo
Bench: 105lbs x 5 x 3
Deadlift: 215lbs x 5 x 1
Substituted rowing for the metcon. 20' with 2:19 splits @ 16spm. Got some good cues from Nick on my form. Followed it with the pull-up progression: 3 sets of 12 banded pullups, then 3 supersets of 12 reps each of dumbbell curls (15#) and bench (20#).
Jay-Star: regarding your 'super hot' body category issue, when watching Day in Life videos last year, I noted that Sam Briggs eats those organic baby food squeeze pouches (pure unprocessed veggies), and Rich Froning is a fan of what he calls the "Bacon Explosion Meat Roll." Both of these are clearly 'winning', so…
Good speed and bar path.
My shirt was a size smaller by the time I finished this.
Jay – I think Asha has a few good tips, but I think we all can see that you already have the answers… #jaystarthehumblebrag
Whit H says
After a full week off, back at it today. The last 5 days included a lot of sleep, rest, lounging, COOKIES, bread, chocolate, wine, and more cookies. As Ro would say… "GAINS!"
Went to a 90 min yoga class this morning to get things moving. Then noon class with Ro + Fox.
Warm Up, 3 rounds:
-10ea rvrs lunge
Deadlift: 135×5, 165×3
-since 205# was gross 3 weeks ago and 195# wasn't perfect the week after, I figured best to just scale back and do a heavy, good set.
Bench: 45×5, 75×3, 95×2
-I think this matches my best 3×5, so happy that I made all these. Fox pointed out that I have a weird dynamic thing going on when I first lower the bar, which seems to be messing up my wrist position. Focused on the Rip set up and knuckles to ceiling, but need to address this.
-Also used Jeremy's accelerate off the chest cue from 2 wks ago.
WOD: did some strict variations of this, so it was…
AMRAP 5 Min:
15 DB Front Squat to Strict Press : 15# DB's
5 Strict Chin-Ups (used some hip flexion and knees into chest after the first 3 reps)
Got 2 rounds + 10 DB FSQ to Press. Finished the 3rd round after time was called. Arms are fried.
Topped it off with reverse tabata on the Assault Bike. That thing is mean.
Felt GREAT to move and breathe and sweat!
Deadlift: 5 reps @195# Coach Fox and Whit said the top of my back was curved and I need to keep my chest higher. Probably should have stopped at 185#.
Bench: 3×5 @95# Second set was a little wobbly, but worked it out on the third set.
AMRAP done @ 45#. Thruster weight felt very light, but still needed to pause twice to catch my breath on the third round and I started to drop my elbows as I got tired. Did 12 kipping pull-ups the first round, followed by 7, then 6 the next two rounds. I could only do 2-3 at a time so Coach Ro had me decrease the number since we were to be continually moving throughout the workout.
2 rounds + 21 reps
Signed up for the Look, Feel, Perform Better Challenge. Super excited. Was not consistent with working out in November and December so this will get me back on track!
4:30pm Group Class
5 Strict Pull-Ups
10 Thrusters 45#
(45×10, 115×5, 135×5, 155×3)
(135×5, 225×5, 275×3, 305×1)
2 Rounds + 12 Reps @ 95lbs
Wasn't as awful as I was worried it would be. But still had to peek in the pain cave.
Cooled down with 2:00 Assault Bike and 2 Sets of 6 ATYTs on Crossover Symmetry
4.30 group class with NoRo.
Bench press 110 x 5 x 3 PtotheR!
Deadlift 260 x 5 also a PR for 5! (I think!)
Having failed my final rep last week at 265, I was a bit nervous about this weight but I got it! I wore my belt this time, which definitely helped.
WOD @ 65#, JPU from the little box, low bar.
2 rounds plus 19 reps.
Thrusters got hard, fast. JPUs were surprisingly harder than I remember them but I guess I used to use a higher box.
My lungs hurt.
Snatch, 73%, 77%, 80%
220, 231, 242
220, 231, 242
Power Clean+Power Jerk
297 PR power clean
308 PR power clean
Snatch Pulls w/pause below the knee, 100%+
Ill take a two PR day!
1 Lap run
Warm up x2
Strict pull ups (3, 4)
10 reverse lunges
15 thrusters 33#
Bench w great bar partners — Pearl and Aileen
Pacing/bar path feels off
190×5 – last one was ugggggly but super happy about this
My deadlift has been relatively weak and stagnant for ever – this is 10# less than my 1rm
5 min of..
15 thrusters 63#
2 rounds and 1 thruster – I didn't feel like I pushed it and yet I was hurting. It was as I suspected — I've got lots of work to do.
:30 planks alternating sides 4x each
Also I've been using MyWOD for a few weeks now and it has changed my life