Max getting set to squat at Open Gym
- Need a head’s up about Thanksgiving (and upcoming holiday) schedule changes? Check out our Class Schedule page for the all the details. AntiGravity and the Teaser class are CANCELLED on Sunday!
- Lost and Found, yo! Grab your gear, or we’ll give it away.
CFSBK’s Art Show is Tomorrow!
In case you somehow missed the memo: CFSBK’s second Art Show is TOMORROW from 7:30-10:30pm. Free entry and alcohol.
Joshua Peters, a local Brooklyn artist (and fellow CrossFitter and coach!), will be live painting a mural from 8-10pm. Check out more of his work on his website, at Strength to Spare. He just painted this insane mural at Freedom Barbell Academy in Long Island.
Coach Whit, a lifelong dancer, will be doing a short performance at 9pm to Nina Simone’s song “Nobody Knows You When You’re Down and Out.”
Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:
Camille Cruz
Jessica Bailey
Lauren Borducci
Aileen Hanna
Katie Harper
Jenna Jerman
Alona Katz
Tim Mauseth
Inna Aizenstein
Saul Melmen
Nate Miller
David Osorio
Trevor Safford
Brian “Baz” Zimbler
If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.
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ACROSS THE SKY – a world record slackline in the Utah desert Camp 4 Collective
Saturday's Programming
Front Squat
Performance: High Intensity, 85-90% x 3 x 4
Heavier than your last High Intensity exposure.
Fitness: 3 x 5 Linear Progression
Heavier than last week.
Exposure 6/8
Post loads to comments.
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5 Rounds Not For Time or 20 Minutes:
8 each leg Dumbbell Step Ups, as heavy as possible
8 Full Body Floor Levers
5-8 Strict Dips or Dumbbell Bench Press
Choose a box that places your knee above your hip when your foot is on the box. Stand all the way up tall using the lead leg and don't turn these in to dumbbell dealifts on a box. Scale the floor levers to tuck or half tuck as necessary. If you can perform 8 reps of the full body version then scale up to levers up and down. The dips can be done on the rings or the matador, add weight if possible. If you can't currently perform at least 5 at a time there then sub heavy dumbbell bench instead.
Post rounds/time and Rx to comments.
Played 6 AM tourist again. Unggghh so early I don't know how you all do it.
HBBSQ 195x3x4. So heavy. I'm hoping I can go back to front squatting next cycle? Maybe?
Called it quits in the third round of the NFT work as I didn't brace myself properly on the floor levers and tweaked something in my mid-back. Ow ow ow that was stupid and I should know better. 🙁
6am front squattin with Nick
FSQ – 205 x 5 x 3. Moved well and fast. Nick and BK pointed out that my one shoulder looks awful in the front rack. Don't know if its always been that way or just the last few weeks as my shoulder and elbow have been bothering me.
NFT work
8-7-7 unbroken on the dips
8-8-8 floor levers
30#-35#-35# on the DB step ups – surprisingly difficult
10am
Squat
250x5x3
Bench
175x5x3
Bent Row
175x5x3
Make up post: 11/19
Power Clean HS: 75kg
Hang Snatch:
45kg 1×3
48 1×2
OHS HS: 55kg –> the day felt like it suddenly came down on me under the 60kg attempt, really lacking sleep this week.
3RNFT:
5 chin ups
15 GHD back extensions
10 V-ups
C&J: 110, 121, 132, 144, 148F (Strange weights because I was working in kilos). Got in my head on the last one, which would have been a PR match. 144 the jerk was a press out – need to commit.
WOD in 11:10ish with Rx weight, but scaled the pull ups to 6 each round. DUs in 3-4 sets each round. Cleans 5-1, 5-1, 3-2-1. Jerks unbroken (last round thanks to some encouragement from McD). Pull ups all as 2-1-1-1-1.
10AM with McD
Only got up to 165 on the cleans work. (no jerks for me). A little sloppy today.
WOD @115lb (12 cleans, skipped jerks), 9 strict pull-ups. Finished in 11:15
Just watched the slack line video from today's link…JESUS CHRIST, PEOPLE…NO!
OG
Clean and Jerk
88,93,98,103,108,116F, 116F, 116 PR!
Going to work on dropping down under these more. All three cleans at 116 felt good, pretty sure I have a new clean PR in me (current is 118).
WOD with 83# and regular kipping pullups: 11:19
double unders tired me more than usual. very grippy.
5:30 w/ coach
Jerk HS @ 70kg
Power Snatch HS @ 50kg
Push Press HS @ 55kg–PR and FAST! Much more here.
Finally hitting some R&R this weekend up in westchester. Back to work on Sunday night. Lots of fun watching IWF to be had 🙂