Miss Bliss, having way too much fun at FGB | Photo by Thomas H.
- SCHEDULE UPDATES: Active Recovery is CANCELLED this weekend, on both Saturday and Sunday.
- Stella Z. wrote a sweet little ditty ode to “Diane” in the comments yesterday, you should check it out. Think John Mellencamp, in case that wasn’t clear. (It took me a second.)
Register Now For Starting Strength Program (formerly known as Strength Cycle), Starting in the New Year!
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.
Upcoming Program Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Jan 4th-Friday Feb 26th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Jan 5th-Sunday Feb 28th
C cycle: Morning beginners, 6:30am Mon/Wed | Monday Jan 4th-Wed Feb 24th
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 4th-Wed Feb 24th
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday Jan 4th – Thursday Feb 25th
Each cycle will culminate in a CrossFit Total on Sunday, February 28th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register 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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The Challenges for Athletes When Body Image Seeps Into Sports Columbia Spectator
Men’s Locker Room Designers Take Pity on Naked Millennials The New York Times
Library of Babel (an algorithm that contains every possible combination of words, spaces and periods possible)
Wednesday's Programming
AMRAP 21 Minutes:
21 Calorie Row
18 Box Jumps 24/20"
15 Kettlebell Swings 72/53
Post rounds and Rx to comments.
Thanks for the shoutout! I woke up, looked at the blog, and could not get the damn John Mellencamp song out of my head. So there you go.
Signed up for January Starting Strength. CANNOT WAIT FOR THE GAINZ.
AG
Skill: Static Hand Stand
Strength: 10 Minutes
:30 Plank Tuck/Pike up :30 Off
:30 Reverse Plank :30 Off
WOD:
12 min amrap
400m run
max rep pull ups
6am doing Wednesday's Work with Jess
Hit 200# on the 1RM Strength Component.
WOD – Made it through 5 full rounds plus the row and 7 BJs. This could have really sucked but in classic 6am style it turned into a race immediately and that helped the time go by quickly. I spent the 21 minutes trying to catch Steve while pushing to maintain my "lead" on BK who started late.
Fun morning with a great vibe.
6am.
Super secret strength component: 95×5, 135×3, 155×1 then 175-185. Ran out of time for my last attempt, was looking to hit 195, 200.
Metcon: 6 rounds Rx. This really did suck, but, as usually, the 6am'ers turned into a race. I started 90 seconds behind everyone due to dead batteries in two ergs. Matt and Steve sure made it very hard to catch them, but box jumps are butter for me. Great team to endure this suckfest.
6am doing Wednesday with Jess
1RM Strength Component – 95, 135, 155, 175, 185, 200. Thought this was going to be harder than it was. The 200 moved fast, so I likely had another big jump or 2 in me. Next time.
WOD – Made it through 5 full rounds plus 5 cal. First time with 32kg american swings in a wod – glad I can now organize that.
Good times this morning
6am with Lady Fox
Super super secret work – 135, 155, 175. Moved easier than I was expecting.
WOD – 5 rounds + row + 9 box jumps. Fun to take the lead on this one and try to maintain it until the end. Thought I might have it but I didn't realize BK had a full minute and a half to keep working after we were done :'( Last round I went to a very dark place to fend off Matty and BK. I really thought I was going to eat it on every one of those last 9 box jumps. Finally a workout where going strong on the row helps instead of hurts.
6am with Jess
Mystery movement: 63, 83, 93, 103, 113, 123
WOD – 5 rounds + 3 cals. I am really bad at keeping track of my rounds, but pretty sure this is right after talking to everyone after. Fun times this morning!
Forgot to mention that I did the WOD with Russian kb swings at 24kg. While my shoulder is feeling better, I haven't been doing any American swings recently and didn't think this was the time to start.
7 AM and finally getting back in the groove after so much intermittent travel this fall. Huge PR on the surprise thrusters, thanks to Sean egging me on: 85# which is a little hilarious since the most I've ever front-squatted is 90#.
Then early in the WOD I took a bad fall on a box jump. Unlike the last time this happened a year and a half ago, in my very early Xfit days, when I just wanted to go home and cry, it made me motivated, even a little annoyed/angry, and I steamrolled hard through the next 15 minutes. I really enjoyed this workout, a fun circuit and perfect amount of work at each station!
Oh crap I meant to say, thanks Coach David for the great rec on the David Attenborough documentary on invertebrates. On Netflix streaming and it's awesome!
Surprise thrusters? Oh god I don't want to come in tomorrow.
8AM with McJess
Diane with 185lb DLs, and 35lb DB push-press. Finished in 6:31
woohoo!! Bliss on the blog and Jynne checking out the David Attenborough special. I also highly recommend your inner fish with Dr. Neil Shuben. The series on netflix was actually better than the book IMO.
Make Up Post from last night's fun with some of the comp kids:
Crossover symmetry
Hip Mobz / PVC warm up
Snatch: warm up for WOD, find a moderately heavy single
63#: 3 pos snatch, a few singles
83x1x3 (power, full)
93x1x2 (power, full)
103x1x2 (power, full)
113 solid
Conditioning:
21 power snatch (95#)
21 burpees over bar
15 OHS
15 burpees over bar
9 (squat) snatch
9 burpees over bar
Time: 12:03
last to finish, per usual…
PS: thought I'd start the PS by cycling triples, but I did two in a row and then said F THAT! and switched to singles. I got through the 21 faster than expected! think I failed one b/c it was way out in front and I didn't get under it at all
OHS: 9-6
Snatch: singles. failed one b/c soft at the bottom.
Burpees: did as lateral; thought that was how it was written but guess it didn't matter
Then decided to snatch a bit more because I was feeling revved up:
113, 123F (out in front), 123 (felt smooth! this is 95%), 133F (pulled to chest, no commitment), 133F (SO CLOSE! it was over my head, I just didn't punch through enough. EFFFF!), 133F (didn't commit, tired)
I know this weight is there. I am going to hit it soon!!!!
3 sets 20-25FT handstand walks, unbroken! getting better.
this super secret strength component is bullshit. not one person has slipped up yet 😉
Traveling for work in Denver
5:30 class at CF Elevation
Will write a full review but they might be the friendliest people around
Worked up to a 3rm snatch 165#
Felt decent but not great
Then 2×5 at 75% which was 125#
I did these touch and go.
WOD
14 min AMRAP
8 T2B
10 push ups
12 wall balls
7 rounds + 5 T2B
Great people and coaches but as always I miss my cfsbk fam.
Fun and much needed AR class!
AG:
Spicy warm-up for hip flexors
I got a couple unspotted handstands for :2 maybe :3 seconds! First time ever! So did Charlie!!!
Loved plank pikes and reverse planks off the med balls. I'd love to do a straddle press to handstand like Rachel H someday!! I feel like the plank pike med ball activity is good for that.
WOD:
First round: 400m run, 5 pull-ups
Second round: 400m. run, 10 pull-ups
Third round: 400 m run, 9 pull-ups
Run… then came back in after time was called and did 5 more to make my rounds more even… :/
Looking forward to testing my limits on the not-so-super-secret strength component tomorrow! Not so excited about rowing.
I have no idea what the heck I am doing in the background of that picture (which is pretty much the story of my life).
6:30 class followed by AG – felt like I was cheating on 6 AM, but kept some of their numbers in mind to motivate me for the WOD (definitely kept me moving).
Strength: 83, 103, 113, 123, 133F. Should have just tried for a 5# jump.
WOD: 6 rounds even Rx. Stared at the erg for the last 3 seconds. That never seemed to end.
AG – slowly facing my fear of handstands. 4 rounds of runs. The first three with 5-6 strict pull ups with the blue band, the last was 4 kipping pull-ups unassisted.
Came in before AG to get some light snatch drills and pull-up accessory stuff in.
From hang- snatch high pull + muscle snatch + power snatch + snatch- 33 x 2 x 5
Muscle snatch + power snatch + snatch- 53 x 5
Focusing on keeping the bar really close, loose arms, punching up and head through. I plan on doing this as often as I can.
3 x 10 DB curls 20#, 25#, 20#
superset with
3 x 10 DB bench press 35#
2 x10 abwheel
superset with
2 x 20 GHD sit-ups
Anti-Gravity
Skill: Static Hand Stand – this went pretty well. I actually walked on my hands for the first time- it was unintentional but pretty cool! Need to remember to do things lightly instead of throwing myself down on my hands 🙂
Strength: 10 Minutes
:30 Plank Tuck:30 Off
:30 Reverse Plank :30 Off
WOD:
12 min AMRAP
400m run
max rep pull ups
I got through 4 rounds. Pull-ups were 6, 7, 8, 10 !!!!!! Guys! I had never strung together more than 5 before!!! I broke up the rounds of 8 and 10 but I didn't come off the bar. It's definitely a confidence thing now at this point.
And the taper begins
Snatch: 85% for 3 singles
268x1x4
*I did an extra because my third lift was sort of crap. Not a miss but I chased it forward like 5 feet.
CJ: 2 Singles at 85%
330x1x2
Clean pulls: 85%xx2x3
330
Noon
Bench Press
155x10x3
Close Grip Bench
135x10x3
Chins
3×8
Lateral Raises
15(!)x10x3
7:30pm
Snatch
110x3x5
That's me!!