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.
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!).
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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