Events Coordinator Danae M. warming up her front squat. Have an idea for an event at the gym or want to sponsor an upcoming event? Danae can be reached at Events [at] CrossFitSouthBrooklyn [dot] com!
Want to Work at the Front Desk??
CFSBK is looking for new talent to staff our beloved 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, Front Desk 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). Preference will be given to candidates with the flexibility to change shifts in the new year.
We will be interviewing this month and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:
Mondays, 5:45am – 9:30am
Wednesdays, 5:45am – 9:30am
Open availability during the week of Dec. 28th – Jan. 1st. is a plus!
Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.
_____________________
Caged: What Drives Ronda Rousey to Wake Up and Fight Esquire
UFC 193 — Ronda Rousey vs. Holly Holm: By the Numbers CBS Sports
Saturday's Programming
Front Squat
Performance: Medium Intensity, 75-80% x 5 x 4
Heavier than your last Medium Intensity exposure.
Fitness: 3 x 5 Linear Progression
Heavier than last week.
Exposure 5/8
Post loads to comments.
_____________________
AMRAP 12 Minutes:
8 Dumbbell Power Snatch, alternating arms
12 Pull-Ups
24 Double-Unders
Choose the heaviest dumbbell that you can handle. You should be able to do the sets of 10 with not much more rest than the second that the dumbbell is on the floor for the switch. Sub bands or ring rows for pull-ups, 15 attempts + makes for doubles.
Post rounds and Rx to comments.
Squattin' with Nick at 7 AM
HBBSQ 175x5x4. This definitely felt like more than medium intensity.
WOD 5 rounds + 3 DUs with a 35# DB, ring rows (I figured since we were snatching I didn't want to challenge my wrist extra with chinups), and counting attempts for DUs (but I made myself do 24, not 15, per round).
This felt like Bikram CrossFit and it's my own damn fault. It was so cold in my apartment this morning that I came to the gym in full sweats. Bad, bad, bad idea. I wanted to die before I was even done squatting.
Also, the DB snatches didn't hurt at all, so yay!
6am with McD
FSQ 195 x 5 x 3 – Still moving well, starting to feel a little heavy, maybe one more #10 jump
WOD 5 rounds + 6 pull-ups with 40# DB. This just came down to a pull-up workout for me. Should have gone heavier with the DB snatch. Been a while since we have done these and I think 50# would have been a better weight. DUs mostly unbroken except last round which had 3-4 trips. Pull-ups were 12, 6-6, 6-3-3, 5-4-3, 6-4-2, 3-2-1
All these hand care articles are paying off. 66 pull-ups and hands are looking great. Taking an extra second to make sure I'm properly gripping the bar I think really helps. That and sweating less.
Working my way back up to healthy
11am
Squat
235x5x3
Press
120x5x3
Deadlift
325x3x3
Fun training session today.
20min hip and shoulder mobility, droms, etc.
OHS (rack)
63×3
83×3
93
103
113
123
128 (F getting it overhead, tried to push press)
128 (PR!)
Snatch Balance (rack)
83×3
103
113
123
133 (10# PR!)
– these felt so solid today. doing ohs first and not overthinking it was key. got under it so much better than i usually do, and felt very tight/connected!!
Hang Squat Snatch
83 (hh, hang)
103 (way fwd on toes)
113
123 F, F, F
…was rushing it. wasn't patient back to my hip at all so had no chance of really getting under it. third one was best and got to my hip, but still wasn't vertical or really get full extension on it so it wasn't close. so mental here. best snatch all time is 125.4#, so…
WOD: for time
1000m row
10 snatch (105#)
10 muscle up
500m row
5 snatch
5 muscle up
18:16
-Rows: 4:18, 2:12
-Snatches all singles, power. set of 10 was a bit fwd. got a bit better on second round i think. this felt a bit more comfortable than i expected.
-MU all singles, didn't want to risk failing, though in hindsight, should've tried to link a couple together. no failures. getting a better kip on some of the dips!
OG
emom clean and jerks
83,88,93,93,98,98,103,103,108,115 PR(!)
Wod at 165# in 5:15
Deadlifts felt heavy
4:30
Snatch:
80 x 1
93 x 1
100 x 1
106 x 1
113 x 1
121 x 1
–met my goal I set beforehand: consistent, solid technique under heavy-ish loads. Hit numbers that I bombed out on last night.
C&J –> felt surprisingly gassed on these today
99 x 1
116 x 1
124 x 1
132 x 1
140 x 1
145 x 1
155 x 1
BSQT
HS @ 90kg (missed 96kg)
SLDL: 80kg x 3 x 5
legs feel like jello. hot bath, cold beer, romwod.
Going to eat a lot this weekend/next week…cause it looks like the programming is a doozy.
OG
Wanted to work out all day… but then I heard the news on my way in, and my will left me.
Finally managed:
3 rds:
bar pushups
weighted lunges
curlz
Then
3 rds:
300m run
17 KB swings @ 20KG
Sometimes, actually often, working out makes me feel significantly better. Tonight wasn't one of those nights.
Thursday's WOD @185lbs, finished in 5:36