Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20)
Post loads to comments.
e6/6
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Courtesy of Pat Sherwood
4 Rounds For Time:
4 Power Cleans 205/135
4 Front Squats
4 Shoulders to Overhead
Should be heavy but manageable. Scale to a load at which you can perform four unbroken reps of each movement, understanding that the shoulders to overhead will likely be the limiter.
Post time and Rx to comments.
Olivia Morgan Englander was born on New Year’s Day, at 8lbs 6 oz., to her CFSBKer parents Rachel S. and Nathan E.! Congrats, you two!
News and Notes
- Meat CSA Pickup TODAY! The January Herondale pickup is today, 6-8:30. There is no fish this month while we search for a new partner. Questions or issues? As always, email Michele at mignyc [at] gmail.com.
- SHOE RACKS ARE BACK! You can leave your weightlifting shoes (ONLY weightlifting shoes!) at the gym again. Yahoo!
- Have you signed up yet for Coach Frank’s Olympic Lifting Program? It starts on Monday but there’s still space left! Learn more and sign up here!
Hiring Front Desk Staff
CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing this month and training a new hire for a Feb 1st start. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule.
Thursdays, 5:45am – 9:30am
Sundays, 7:45am – 11:00am
Email Info [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.
Mindfulness Meditation Workshops at CFSBK
“It seems we all agree that training the body through exercise, diet, and relaxation is a good idea, but why don’t we think about training our mind?”
-Sakyong Mipham Rinpoche
We are once again hosting an introductory meditation workshop for CFSBK members, just in time for the Look Feel Perform Better Challenge! This time, Kevin Townley from The Shambhala Meditation Center in Chelsea will be visiting us to teach two 90-minute workshops: the first on Sunday, January 18 at 2:15 and then on the following Sunday, January 25 at 3:30. Both sessions will introduce basic principles and techniques for shamatha or mindfulness meditation. Learn how meditation works to deal with stress, anxiety, and habitual mental patterns and is a way to make the mind more stable and clear, less caught up in fear and avoidance. And how, on a deeper level, meditation is a system for deeply familiarizing yourself with how the mind works in general, and for developing a more authentic and compassionate outlook on life. You can attend either session or both if you’d like Kevin to address any questions you may have after your first week of practice. Cost is $5/session, which will be collected at the start of the workshop, but please RSVP in advance on the respective event pages (see right-hand column!).
About Shambhala
The Shambhala Meditation Center of New York is part of an international community of 165 meditation centers founded by Chogyam Trungpa Rinpoche and led by Sakyong Mipham Rinpoche. The Shambhala Buddhist path, unique in the world of Western Buddhism, combines the teachings of the Kagyu and Nyingma traditions of Tibetan Buddhism with the Shambhala principles of living an uplifted life, fully engaged with the world.
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The Only Article on Resolutions You Need Words With Lisbeth
5 Things I Learned From Strength Training Tabata Times
Internal Time: The Science of Chronotypes, Social Jet Lag, and Why You’re So Tired Brain Pickings
Does anyone have a SCOBY to spare?
@Michele I just started a couple of new batches two days ago but if you can wait a couple of weeks totally happy to give you one (or two!).
I was wondering whose absurdly cute baby that was who was popping up in the Flickr feed! Congratulations!
Not sure if people are looking for good recipes for the LFPB challenge but I whipped up this basil avocado chicken salad and its delicious.
Cook 4 chicken breasts (I baked mine)
Cube 2 good size avocados
Chop up four stalks of celery and a red pepper.
Half – Full stick of Basil (depends on how much you like Basil)
Add it all together mix well. Make sure the avocado is a little smashed like guacamole. Boom done. I added salt and pepper just to give it a little bit more taste, but that is just optional. Had it for lunch yesterday and it's pretty solid/good way to get protein and good fat. Figured I would throw it out there just in case people people are looking for good recipes.
That is indeed one heckuva cute baby (and at least 5 of those 8+ pounds appear to be pure cheek-weight) – congrats!
6am with McDowell and Arturo. I did the 3×3 front squats at 155#. I think I could have gone a bit higher, but I missed the last couple of exposures, so I didn't want to push too hard. I did the WOD at 115# in 6:43. The shoulder-to-overhead, as promised, was the clear limiter here. This was a fun workout that turned out to be harder than it looked on paper. I have a ton of respect for anyone doing this even close to Rx'd.
The hand to hand kettlebell swings on the cashout were fun as well. The planks were unbroken and unpleasant, but that's their job.
Congrats, Rachel and Nathan! Adorbz.
Noon lifts
Press
135×5
150×3
165×1
Bench
185x10x5
Felt good once I got moving today today. One more exposure on this cycle of deads and squats. Looking forward to dropping some of the baby fat I've accumulated and seeing if I'm still swole 😉
6:30am Strength Cycle
Another glorious morning lifting somewhat heavy shit (starting cycle so it's not too heavy…yet)
LBBS: 90 5 x 3
Bench Press: 65 5 x 3
Clean: 45 3 x 3
Trying to retire from Cleans, not because I'm so good at them. Quite the opposite. I was falsely lead to believe that this might actually happen when I didn't see a number on the board. But somehow got roped into doing a demo and then the 3 x 3. This is NOT your year, Cleans. It's the year of the pull ups.You hear me?
Also, Ben A. – That sounds awesome! (although I'd add some mayo). Did you put this up in the LFPB Forums also? There's a conversation there about recipes.
12pm group class:
LBBS:
(45×5, 115×5, 165×3, 190×1)
205x5x3
-all ok. still getting used/comfortable with the low bar positioning and mechanics so I wouldn't say they were entirely smooth. Feeling better each exposure though.
-Today would have been a 200x3x3 FSQ exposure so I'm kinda sorry/not sorry I missed that.
WOD:
8:04 rx'd
-I was dreading this from 6am yesterday on…but, all ended up ok.
-First round I did the cleans as 3-1, the remaining rounds were singles. Last clean led into 4 unbroken fsq's each round. First round able to go from the fsq to 4 unbroken Split jerks. 2nd round I was 1-3 and last 2 rounds were 2-2.
-ugh was that heavy! I feel like the fsq's were the hardest part. They left you out of breathe that organizing the s2o was even more difficult than usual.
Makeup from Monday:
Bench: 126x5x3
-baby jumps each week but it's still moving up.
DL: 255×5
-still hook gripping. lost feeling of my left thumb for half the day though. 😉
5 Rounds each for time:
10 WB 14#, 10ft
6 c2b pullups
25 du's
-fastest was :51, slowest was 1:03 where I tripped up on du's twice.
Yesterday Snatch Practice:
15 min EMOM: started at 40kg, and finished at 46kg. only went up in weight after 3 successful lifts. missed one at 44kg, a few at 46kg.
Congrats Rachel and Nathan!!
Lady Fox- I wanna be like you!! Can't even imagine cleaning that weight once. Some day maybe? 🙂
Power Snatch
73 x 3 x 5
Power clean, 3 jerks
83 x 5
Press
72.5 x 5 x 3
Rack pull
290 x 5
Will do this weight again next week. This was really f-ing heavy.
4:30 w/ Coaches Noah & McDowell
(Guest starring Coach David O)
Front Squat:
I couldn't even get a single rep with just the bar due to my wrists. So Coach DO suggested I do High-bar Back Squats instead:
185x5x5
WOD:
Coach McDowell suggested Snatches, OH Squats, and strict dumbbell presses:
95, 95, 40×2
Thanks coaches, for finding work-arounds!
I went to a hand/wrist doctor yesterday and my X-Rays came back negative, but he wants me to get an MRI. Regardless of the results, I don't think I'll be doing any cleans or front rack lifts for a while. Sadness.
Congrats to Rachel and Nate!! So exciting, cant wait to meet Olivia!
4:30pm Group Class
3 Rounds NFT
5 Pull-Ups
10 Push-Ups
10 Narrow Grip OHS
FSQ
(45×5, 135×5, 155×5, 175×1, 185×1)
195x3x3
WOD @ 155lbs: 8:27
That was the perfect weight, I was debating between 155 and 165 in my head and this was perfect. Front Squats and S2O are weaknesses of mine so I didn't even entertain the idea of using the "big boy" weights.
Was able to do all the sets of FSQs and S2O unbroken with lots of rest between the movements themselves. Really enjoyed that one!
Also, I'm going to boast a little and also say thanks to everyone who read my article on ITA. So far we've gotten 32,000+ hits in 3 days which is pretty cool and on par with my last article about Deadlifts.
😀
😀
😀
4:30
Front Squat: worked up to 170# then 145#x8
took awhile to wake up today, felt kind of slow. Noah pointed out i still lose tension at the bottom. dammit. Gotta focus on really squeezing my core tight as i descend.
WOD @ 93# in 4:56
In retrospect, really should've gone heavier. But I wanted to play it safe. All front squats and jerks unbroken. Was really happy that i was able to control every overhead rep. Which is one of my biggest challenges
I love the new years resolution article. So true. I hope I don't get hit by a bus tomorrow, but if I do, at least I went out strong depriving myself of sugar, alcohol, and grains. I could be eating chocolate almond croissants and drinking Richebourg Grand Cru, but that would be a complete waste of time. 😉
5:30
80 on the front squats with weightlifting shoes for the first time. I heard these shoes were life-changing… I didn't feel that much of a difference. Oh well. At least I feel cool now.
LFPB challenge WOD: 7 rounds, then 35 calories. Is there a link to post our results on?
Missed meathead monday this week. Will have to do it Sunday or something.
285x3x3 on the Front Squat today. That might be my best triple ever. Heavy heavy.
Did WOD at 135. S2O always kill me in WODs and I figured I'd scale back. Did it in 6:05. Looking at times perhaps should have gone a bit heavier. Did the cleans 1 by 1. FSQ all together, dropped bar, clean and unbroken S20 more or less. Lots of staring at the bar.