Coach MeLo and Alex B. visited CrossFit Phase II Fitness in South Yarmouth, Mass. yesterday after a long drive to the Cape!
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Want to Get Better at Olympic Lifting? Join the Next Level Weightlifting Club at CFSBK
The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Typical Sessions Include:
- Group Warm-up
- Heavy Lift (Snatch/Clean/Jerk)
- Light Lift (Snatch/Clean/Jerk)
- Squats
- Pulls/Presses
- Mobility
Schedule:
Monday 7:30-9:30pm
Wednesday 7:30-9:30pm
Friday 6:30-8:30am
Pricing:
Drop-In: $30
10 Class Punch Card: $250 ($25 / Class)
Recurring Monthly Memberships:
3x/Oly $200 (Weightlifting Club only)
2x/Oly $150 (Weightlifting Club only)
Group Group Class Add Ons:
If you’d like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Open Gym, Yoga, Pilates or Gymnastics Class.
+2x Group Class Add-on $100
+3x Group Class Add-on $150
This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.
Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.comand olympiclifter88 [at] gmail.com.
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Saturday's Programming
Power Jerk: 1-1-1-1-1
Take 5 total sets and work up to a heavy power jerk for the day.
Post loads to comments.
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For Time:
800m Run
then,
5 Rounds:
10 Power Jerks 155/105
30 Double-Unders
then,
800m Run
Post time and Rx to comments.
Great photo! But, now I can never visit South Yarmouth, Mass they'll expect us all to be as fit as those two.
Good morning – just curious if anyone has a recommendation for an orthopedic doctor for my persistent shoulder pain.
I know this was posted about a year or so ago, but I couldn't find it for the life of me.
thanks so much,
RichardG
@richard G
HSS has great shoulder specialists.
Also– Dr. Sean Pastuch at CrossFit King Island Park is a must see. Livetheactivelife.com, he's doing a whole programming on healthy shoulders for the next 8 weeks, if you see him, he will assess/test you and provide you with performance care programming so that you can not only treat, but beat your persistent shoulder pain
Good luck.
@Richard, I've been working with Dennis Cardone at NYU for my wrist tendinitis. He has a conservative approach and really gets athletes, which is great. Even though the injury has lasted longer than I originally thought it would, I think that's on me for underestimating how stubborn tendinitis can be and not that I have a less-than-awesome doctor.
(That being said, when I see him again in a week and a half, it's going to be the "it's time for surgery, dude" conversation — it's been five months and I've hit a wall. Sigh.)
I completely forgot that this cycle no longer has squatting on Saturdays (and my Internet access at home is screwed up), so when I came in today I was planning on squatting. Whoops! Since I can neither snatch nor jerk, I did strict press 65x5x3, and I think that's what I'll keep doing on Fridays through this cycle.
I did a version of Saturday's WOD — my rounds were 10 DB strict press at 20# and 15 box jumps at 20". 17:26. I thought about doing Thursday's work with one arm at first and decided I'd rather modify tomorrow's work in a way that's balanced on both sides, because my left arm is now *markedly* stronger than my right. Enough so that when I pick up a pair of DBs that are the same weight, it feels like one of them is mislabeled because the left one feels so much lighter than the right one. Eek!
Laterpost from last night's 6:30 class with Ro
Performance snatch work in kgs
2x pause at the knee for 3 count
1x pause at the knee snatch
40kgsx2 + 3 sots presses
50kgsx2 + 2 sots presses
60kgsx2
70kgsx3F all 3 times. Just couldn't stand it up then my left arm lockout broke down on the way up on one but I was getting under it pretty easily.
60×1 to finish off on a good note.
The pause really takes a lot out of you.
WOD I used the orange kb and 35# dbs.
Got through them all with some heckling from FOX and his endless kb thrusters for days!
I broke up the last two rounds of thrusters and kb swings b/c of shoulder and grip fatigue.
Good last workout before a 2 week vacation to the adirondaks and Cape May area. See you in September!
@Richard G. I've had a positive experience with a number of Drs at HSS for various busted body parts, including Dr. Riley Williams for torn labrum in each of my shoulders. He's a good listener (for a surgeon) and doesn't always rush to surgery – I had surgery on my left, but rehabbed the right successfully.
6am this morning with JB for tomorrow's workout.
Power Jerk up to 200 felt good. Might have been able to go higher, but our corner of the gym spent too much time goofing around and I only took 4 attempts.
Wod with 135# and 60 single unders in 20:06. That was a slog. Kept up with BK for the first 4 rounds before pulling away in the 5th round. Then he caught me near the end of the run. Respect to the guys that attempt this RX'd
6am with JB
Power jerk up to 160. Felt pretty good. Think I definitely have room to go up.
WOD – 21:30ish with 120# power jerks. This was just unpleasant. First run was a breeze and first 2-3 rounds moved ok, but those last two rounds got heavy. Power jerks were 5-5 for first 2 or 3 then 4-3-3 for last 2 or 3. I do notice my DUs get better as I get fatigued so I guess I just need to slow these down more. I was the last one out for the second "run" and my only motivation to keep moving was to try to catch Mike and Scott. Did end up catching Scott at the end and we had a fun little sprint to to the finish. Delivery guy with a palette screwed Scott so I was able to sneak in a few steps ahead of him and not be last for once.
My shoulders, forearms, and core are now fried. Never realized how difficult it is to run when your upper body doesn't want to move.
Saturday programming today
Power Jerk
115-165-185-205-225
WOD Rx'd
19:26
This felt awful. I ran the first 800 too fast (for me) in about 3:30 and did the first round of jerks unbroken. After that it was lots of rest and intentionally broken sets of 5+5 on the jerks and 20+10 on the rope. Last run was slooooooooooowww.
@ Richard G.
I'm currently seeing Dr. Frank Cordasco at HSS who has a focus on shoulders, among other things. He's pretty thorough and looks to avoid surgery, at least in my case. Based on my goals, he also recommended a great physical therapist who has a background in powerlifting, which has been extremely helpful.
DO and Constance are everywhere again today!!
Body by McDowell:
FSQ
105×3, 125×3, 135×2, 150×2, 160×1
4 sets, 8 reps each:
Bulgarian Split Squat (with DB): 15#, 20#, 25#, 25#
Seated DB Pres: 20#, 25, 25, 25
L side is so insanely hard on the split squat. I ended up doing unweighted on the R; I hope doing this consistently will help me balance out the weakness on my L side.
Just for kicks:
3RFT:
10 burpee
15 hollow rock
2:54
10am group class doing yesterday's programming:
Performance Snatch Complex:
(25kg, 30kg, 35kg) 40kg, 42kg, 44kg, 46kgf
-all were actually feeling pretty good. just barely missed the snatch at 46…a touch out in front and didn't save it. those pauses felt like forever! and this really exposes my weaknesses in my low back and my ability to engage my lats. Definitely a good complex for me.
2 mins of hell WOD:
-used 25# db's for thrusters and each round was unbroken in less than :45. should have used the 30's but they just felt so heavy in warmup. and the last few of each round at 25 were hella slow.
-used 24kg for swings. first 2 sets unbroken. last set in 19-11. I just couldn't push through to finish unbroken.
-situps were situps. I'm not fast at 40 situps so I finished around the 1:06-1:10 mark. to be fair, didn't do the last round of situps because I had to run to a client. guys, my abs owe you.
***That was a hard f'ing wod! At 6am yesterday, DO asked if I thought it was hard enough. Having not gone through it yet, I still figured it was. This was totally confirmed when I did this today. That was rough!
Forgot… between sets of FSQ: 4×8 butterfly pull-ups
technique feeling good/smooth, pushing through faster, kicking with the toes. gotta start working up to sets of 10 reps!
Ugh. Lifting shoes still missing. Doesn't make sense so I'm holding out hope.
Fun lifting session with McD today
FSQ
5 x 33#
3x 83# – 60%
3x 103# -70%
2x 118# – 80%
2x 133# – 90%
1x 138# – 95%
Solid
Complex
Power Clean + Hang Clean + Jerk
Every 2 mins for 12 mins
35kg to 49kg
These felt great.
Accessory
3 RNDs
8 ea leg Bulgarian squats
8 seated DB press
20# -> 25#
Had a really deep pain in my shoulder, so I skipped yesterday. Feeling better today maybe?
Practiced OHS at 52# for Sunday's subway series. So glad I practiced! Lauren S. Gave me great advice about how to break these up. The second and third sets of 12 went way better than the first– overhead squats are an incredible ab workout! I will (not) win it for you, Jay!
Did yesterday's WOD with Alex. Kept it really light because of my shoulder: 15# db, 16kg kb.
"Classless Cycle" 01A
OG:
HBBS
w1: 150×5, 175×5, 197.5×5
Bench
w1: 137.5×5, 157.5×5, 180×5
DB Lat Pulls
w1: 45,60,65x10x3
500m Row
400m Run
30 Burpees