Performance: High Intensity: 85-90% x 3 x 4
Add a few pounds to last week’s High Intensity exposure.
Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure.
Fitness and Performance: Work up to one heavy set of 3 using perfect form.
Heavier than last week’s set of 5. Dead start, no touch-and-go.
Post loads to comments.
4 Rounds For Time:
20 Box Jumps 24/20″
Post time and Rx to comments.
Congrats to our Strength Cycle Totalers, who put up some beastly PRs yesterday! If you tested your 1RMs with Coach Jeremy or Coach Margie yesterday, please let us know how it went in the comments below. And stay tuned for the upcoming cycles of Strength Cycle!
CrossFit Teens Begins This Week With New Fall Times!
Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?
CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.
Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.
Tuesday/Thursday at 4:30pm
10-Class Punch Card: $300 SIGN UP HERE
Drop In: $35 SIGN UP HERE
Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com
Check Out CrossFit Preschool and CrossFit Kids Too!
CrossFit Preschool and CrossFit Kids emphasizes physical development through games and kid appropriate “workouts”. Most importantly, we’re all about having FUN! Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our program. Our classes are comprised of obstacle courses, relay races, basic gymnastics, games and other engaging physical activities. Think of it like the gym class you wish you had growing up!
CrossFit Preschool (3 – 5 years old):
Run! Jump! Skip! Roll! Through playful games and fun activities, children learn to move safely and gain basic coordination and body awareness. Together we explore tumbling and movement using fun, kid-friendly scenarios and games. Your preschooler will flex their mini-muscles as they build their confidence and develop their fine and gross motor skills.
CrossFit Kids (6 – 8 years old):
Building on the skills they developed in CrossFit Preschool, our Kids classes are designed to build strength, further develop coordination, and encourage a lifelong love of fitness. Age-appropriate programming includes calisthenics, basic tumbling, running, climbing, throwing, and other modalities to stimulate bone density and vestibular system development while improving fine and gross motor skills, coordination, and flexibility. On top of physical development, social and cognitive growth is encouraged through teamwork, problem solving, and building the confidence that helps them make healthy choices.
Schedule & Pricing
Mondays: 4:30p – 5:30p
Sundays: 10:00a – 11:00a
Mondays: 5:30p – 6:30p
Fridays: 4:30p – 5:30p
Single Class Drop-in: $30
5 pack: $135 ($27/class)
10 pack: $250 ($25/class)
20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.
Please contact Janelle [at] CrossFitSouthBrooklyn.com before your first drop-in class.
8.4 Million New Yorkers Suddenly Realize New York City a Horrible Place to Live
Startling Ignorance The CrossFit Journal
This was my first strenght cycle with Jeremy and the crossfit South Brooklyn crew. Although I have been in and around gyms/athletics for more years than I will admit to I came away real and useful training techniques to help me reach new goals. I had great fun atempting my P/R s with all of my new supportive friends and training partners and look forward to the next cycle with you all.
Dan L says
6am with Nick and McDowell
Bench – 240x3x4. +10 from last intensity day. This wasn't easy but never felt like I was going to fail
Deadlift – 365×3. +20 from last week. Felt pretty light
WOD – 11:30. Chased BK the whole time. I hate box jumps.
6am with McDowell and some guy named Nick
Bench Press 3×4 at 205#. Moved really well.
Deadlift 325# x3. Felt fast and light.
WOD in 13:02.
So nice running in cool breezy weather for a change.
6am with McDowell and Nick
Bench; 187x3x4. A little grindy, but that is to be expected.
Deadlift: 315×3. A little nervous the bar would be "glued" to the ground but got the weight moving. Good positioning thru-out the movement.
Metcon: 10:40. Box jumps are in my wheelhouse and my run was very snappy today.
7 AM with the return of NickDowell. For once I didn't have to modify a single thing about the day's work!
Bench 120x5x3, getting heavy. Will jump only 2.5# next week.
Deadlift 240×3, totally doable. Might go up 10# next week.
WOD slow as f*ck, 14:16.
6am with NickDowell
Bench: 95x5x3 I missed last week so didn't want to get too agressive, but this is still moving well.
Deadlift: 235×3 I probably could've gone heavier here, but will add more weight next week.
WOD in 13:20? Can't remember the exact time but in the 13 min range. I debated trying bounding box jumps, but didn't want to pull a Julie Foucher.
Jack L. says
When I started Strength Cycle eight weeks ago, my squat was at 140, my press at 85, and my deadlift at 155. Yesterday, I squatted 215, pressed 120, and deadlifted 280, for a total score of 615. I know those aren’t big numbers for many people at CFSBK, but, for me, they felt like a major accomplishment.
I highly recommend the program to others who are relatively new to CrossFit. (I started Foundations about five months ago.) The combination of a slower pace and having Jeremy watch every work set for two months has left me feeling MUCH more confident under the bar. Plus, he’s a really nice guy and, in his understated way, does a great job of making everyone feel comfortable in class.
You don’t have to give up regular CrossFit to do the cycle. I still made it to group class once or twice a week.
I don’t know about Margie’s class, but in Jeremy’s you will learn to love the classic rock Pandora station. I now know all of the words to Sweet Child O’ Mine.
Honestly, the only downside to this whole experience is that I have to attend a wedding in two weeks and have outgrown all of my suits. Pants that used to be stylishly slim are now frighteningly indecent.
Fun 10 am sesh with Coach, the boys and Liz
Knee has been feeling good so wanted to explore some cleans today.
–second round felt a little quirky in the knee, starts to get angry when I'm bounding out of the hole. Worked on really sticking the bottom position on the last OTM. Was happy to be done with those, will continue to work with power cleans to give the knee more time.
10 push ups
This was a great day for people with injured wrists! No subbing, I even did the WOD without wrist wraps on…yippee!!!
Bench: 3×5 100 – this is a PR
DL – heavy 3 at 175, this is a PR for a heavy 3 for me, but I think I will stay at this weight next week. My back kind of ached after, so I think I probably wasn’t holding form. I am also trying to break in this new belt, so thank you to my lifting buddy Maggie for helping me get out of said belt
WOD was either 12:43 or 13:43…I looked at the clock, but now I can’t remember…probably 13:43
Skipped the WOD
Team Series events 4 and 3
AMRAP 15 min
5 Thrusters 96/65
…add 5 reps each round
We got to Mel finishing the 30s and me getting 26 C2B
Partner Deadlifts 350
30 mm cap
MF hold the bar while another partner does muscle ups.
We got to 41 muscle ups just under 8 minutes with DO doing the lion's share followed by Mel and then me. Today was not the day when Jess would get her first muscle up. Grip was shot for this.
I second Jack's enthusiastic recommendation of strength cycle. This was my first and it was a super productive, and very fun, eight weeks. The relaxed pace and Jeremy's skilled and deliberate planning and coaching made it seem, if not easy, certainly possible to move way more weight than I expected sooner than I expected.
My total numbers yesterday were:
Squat: 260 (PR); 280 (PR); 290(f). That 290 attempt was a reach, but I think I was close. As it is, 280 is 55lbs heavier than my pre-strength-cycle 1RM and 30 lbs heavier than I managed in the total six weeks ago.
Press: 140 (PR); 150(f); 145(PR). 145 is 25 lbs over my pre-cycle 1RM and 5 lbs over my best lift six weeks ago.
Deadlift: 315; 330(PR); 350(PR). 350 is 35 lbs above my pre-cycle 1RM and 30lbs over my best deadlift at the total six weeks ago.
So, I added a bunch of weight to all of my lifts (bench and clean, included) and took my total score from 710 six weeks ago to 775 yesterday. Turns out that spending quality time twice a week focused on lifting and classic rock makes you stronger. I don't know what percentage of my results to attribute to Zeppelin, but it's got to be significant. Also, as a not-really-morning-person, coming in to the gym at 630 am rather than 6 am has been glorious.
I'm certainly not bummed to get back into a regular rotation of group classes, though (and now that my kids are back in school, it's a necessity), but I'll definitely be taking another strength cycle when I can.
15 OHS @63 – unbroken
30 cal — tried to keep it at 800cal/hr but lost it at the end
15 OHS @63 – 10-5
5 min rest
50 DUs – more mess ups than I'd like
40 T2B – sets of 5 until last set 3-2, had to redo 2 reps that were shy of the bar
190×2,185×1 – second rep felt ugly
Workout in 15:04
20 BJs 20"
And I enthusiastically recommend Crossfit Kids. Both my girls, who are pretty different from each other, LOVE it.
Kayleigh R says
WOD in just over 6 minutes
15 OHS @73 -broken up into two sets
15 OHS @73 – broken up into three sets
50 DUs in two sets after sone trips getting started
3 T2B, followed by 37 knee raises. Now that I can finally do this, I need to work on volume.
50 DUs in three sets
Bench Press 105x3x4
Both heavy but doable.
WOD in 11:57. Focused on my arms throughout the box jumps to maximize time efficiency.
dave p says
Rare Monday appearance, haven't benched with a barbell in a long time.
175×5, 180x5x2. This felt heavy but doable; I finally have that bodyweight bench press…
Snatch-grip deadlift, 185×3, because life is too short to put my back out again.
WOD in 13:30. I enjoyed this, I'm not a fast runner and I don't cycle box jumps, but I was able to keep up a solid intensity throughout the workout and didn't feel like I was slacking off anywhere. Finished with a good sprint to the end. My calves are sore now! The last time that happened was after running up a mountain. Go box jumps?
Bench: 105x3x4 which is about 90%. Was worried I wouldn't make all my reps, but felt surprisingly good! I think all the dip and push-up work helped.
DL: 3 reps @215#. Felt much stronger than the last few weeks, but Fox said I'm still ripping the bar off the floor.
WOD in 14:09
Didn't take any breaks…just need to push myself to move faster.
Kayleigh kicking ass left, right and centre.
Today I started my meet prep programming- thanks Margie!
Squat (4@7,8,9RPE, 4@BackOff)
45 x 10, 95 x 5, 135 x 4, 165 x 4, 185 x 4, 205 x 4, 215 x 4, 220 x 4, 205 x 4
Form started to suffer (good morning-y) on the last rep at 220 so I called that my 9.
Bench (pause) (4@7,8,9RPE, 4@BackOff)
45 x 5, 75 x 4, 95 x 4, 105 x 4, 110 x 4, 115 x 4, 120 x 4
I'll call that an 8.5 but I was tired and I forgot to do the back off set.
Joined noon class for the WOD- thanks Coaches Fox and Arturo.
Rxed in 14:07.
The llast few times I have done box jumps I had been trying to bound, I guess but I was actually just jumping down which Arturo pointed out is not very efficient if I can't get my arms to keep up. Had a bit of an aha moment when Fox was explaining how to bounce back up before the workout and managed it once or twice but it took all of the air out of my lungs so back to stepping down for my uncoordinated self as I feel this will be much faster. Runs were slow, as always.
My legs are tired.
Allie B says
Yeah, Kaleigh!!! Seriously– killing it!
Bench: 85 5X3
Deadlift: Worked up to 1 rep at 165. Was afraid to pull two more times; didn't want to lose form and hurt myself. Did 160X3. 165 is my new 1RM.
WOD: 11:13. I agree Linda– I'll never bound down. Too freaked out by Julie Foucher!
Yesterday at AG, I got strict ring dips for the first time! Did 4 rounds of 3 EMOM. Today I stayed after class to do 5 rounds of :20 hold on the rings, then did 3 transitions using the blue band thanks to Brendan's help. I'm not sure when I'll get a muscle up, but strict dips were the first thing on my list. Yay!
Correction on today's workout — 13:04
Laura Mc says
6:30 with NoRo. First day back in group class after 4 months of strength cycle. Not as painful as it could have been I guess.
Reset my bench press a little to 105x5x3. Using a pause to practice not using my chest as a trampoline. Felt crisp. Deadlift at 265×3. Good. Then did the wod verrrrry slowly in 14:39. Guys, trying to move fast is hard.
Great reports from all the strength cycle folks! Was happy to see at least some of the Total this Sunday.
CrossFit Kids. I love CFK. It's really fun. It's challenging to teach sometimes but the kids seem to really like it and I feel like it's a really positive influence on them (I hope). I'm not gonna lie but it makes me appreciate adult group even more… it's almost magical when I say "okay circle up" and everyone actually circles up! and looks at me! and pays attention!!!