Strength: 7 x 3 Strict Pull Ups
Use assistance as necessary. Rest about 2 minutes between sets.
Skill: 20 Minutes to Practice Sub Max Sets on the Kipping Pull Up, or Butterfly for Advanced Athletes
Kipping Practice – 3 Strict Pull Ups
Butterfly – 3 Strict Pull Ups + 10 UB Kipping Pull Ups
Post what you worked on to comments.
Kettlebell Clean and Jerk to Windmill
Work up to a heavy to a heavy set of 5 reps for each arm.
Post loads to comments.
Samir C. getting scapjacked before class! Have you tried out our Crossover Symmetry bands yet? Crossover Symmetry is most effective when used pre- and post-WOD, and it can make a huge difference in shoulder health and performance. With regular use, you will quickly notice the difference in how your shoulders feel and move. Whether your goals are to set PR’s overhead or relief from shoulder pain, incorporating Crossover Symmetry can help. Follow along with the black placard or ask a coach for help.
Upcoming Events at CFSBK
- Have you signed up yet for the CFSBK Snowshoe Trip in the Catskills on January 31? There are still four spaces left, but your deadline to sign up is Friday! Learn more here.
- There’s another Meditation Workshop coming up this Sunday at 3:30pm. Learn more here and don’t miss your chance to get super Zen. Please RSVP on the event page!
Catching up with CFSBK Classifieds
Have you checked out CFSBK Classifieds recently? (Located in the bottom left-hand column under Member Resources.) It’s exactly what it sounds like: a specific forum for all CFSBKers to connect with each other on the level of services, housing, employment opportunities, items for sale or giveaway, lessons and classes, programs, etc. Also, please note that all posts will be deleted after one month(-ish), unless they are advertising long-term services, such as Camille’s work as a freelance Illustrator/Graphic Designer or Amanda Mc.’s work building websites.
The Classifieds idea is a result of our desire to find a better way to localize all the resources within our community. Head over there to play around and post (responsibly) to your heart’s content! If you have any questions, please email Kate at katharine [at] crossfitsouthbrooklyn.com. And here are some recent highlights!
- Coach JB has been fostering a cute kitten and is trying to find it a loving home!
- Michelle B. is selling a Queen-sized iron metal bed frame.
- Jason F. is selling a 46-inch LED TV.
Is a Climate Disaster Inevitable? The New York Times
The Most Important Three Words in Strength and Conditioning Eric Cressey
Kettlebell Clean and Jerk Technique TechniqueWOD
In order to run a self-defense class, we need about 5-7 more interested CFSBKers. If you’re interested (and didn’t already tell us), please let us know in the comments!