Fitness: 3 x 5 Linear Progression
Add 2.5-5 pounds to last week’s exposure.
Performance: 95% x 2, 85% x 10
You’re getting into territory where 10 reps might not be a given. Use spotters, but try to leave a rep in the tank.
Post loads to comments.
AMRAP 10 Minutes:
5 Unbroken Double Unders
10 Unbroken Double Unders
15 Unbroken Double Unders=
20 Unbroken Double Unders
… Add 5 reps per round until time is called.
Post reps to comments.
10-20-30-40-50-40-30-20-10, For Time:
All sets must be done unbroken.
Many of the movements we do can be broken down into a “start position,” “transition,” “end position,” and a “transition” back to the start. To build solid, consistent technique, always hold the start and end positions for a one count. Whether in a WOD or dedicated lift, taking the time to stabilize and brace your end positions gives you a greater sense of where you are in space and helps develop your technique. The newer, or less athletic you are, the more you should be looking to optimize your end range positions.
News and Notes
- Don’t forget to submit your Open scores for 15.2 by 8pm tonight.
- On Inside the Affiliate, we profiled CrossFit Solace, a new affiliate in Manhattan. Head over to “CrossFit Solace: Inside a Manhattan Gym” to learn everything you wanted to know about how they got started, and see some beautiful photos of their facility.
Strength Cycle with Coach Jeremy and Coach Margie Is Already Almost Sold Out!
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.
We are pleased to announce that Strength Cycle is adding a new midday section taught by Coach Margie. The F cycle (or Midday with Margie) will meet 2x/week from 12-1:30 on Mondays and Thursdays; it will follow the same template as the other novice cycles. This cycle can also be paired with the 2x/week group class add-on.
Margie was the third coach on staff at CFSBK, and has had a long time focus on barbell training. She is a Starting Strength coach, and just recently organized the Iron Maidens Raw Open. She is happy to return to CFSBK after a two-year hiatus, during which she earned a masters degree in Wisconsin.
We are offering six 8-week strength programs that will involve the following:
* Small group training designed to increase your competency with the lifts.
* Consistent and repeated exposure to the powerlifts along a linear progression of weight
* Short and intense complementary conditioning workouts.
* Group discussions on lifting topics including: planning warm-ups, the mental aspect of lifting, and elements of the adaptive response to strength training.
* New PRs.
Upcoming cycle times and dates:
A cyle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday March 16th – Friday May 8th
E cycle: All levels, 10am Mon/Thurs | Monday March 16th – Thursday May 7th
F cycle, Midday with Margie: All levels, 12pm Mon/Thurs | Monday March 16th – Thursday May 7th
The B, C, and D cycles are FULL.
Each cycle will culminate in a CrossFit Total on Sunday, May 10th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
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
We are also now offering an add-on membership, which allows our 2x/week Strength Cyclers to attend two dditional classes per week, outside of the regularly scheduled strength classes. This includes group classes, open gym, Active Recovery, Pilates, and yoga classes. Sign up here.
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.
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