Three generations of Reingolds are part of the CFSBK community!
- THERE IS SO MUCH STUFF IN LOST AND FOUND. Seriously, we’re confused. Are you leaving the gym to join a nudist colony? Pick up your stuff, or we’re donating it to those who need it more than you.
- Steph M.’s company just opened a blowout/styling salon in Williamsburg and they’re offering 50% off appointments through December. Check out Amika Styleblow, on 204 Wythe Avenue!
- SCHEDULE UPDATES: Open Gym is CANCELLED this Sunday night.
There Are Still a Couple Openings in the Starting Strength Program (formerly known as Strength Cycle)!
Upcoming Program Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Jan 4th-Friday Feb 26th (1 space left)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 4th-Wed Feb 24th (1 space left)
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | THIS OPTION IS FULL
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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Stop Being So Self-Conscious The Atlantic
Can Fear Really Be ‘Bloodcurdling’? Newsweek
Saturday's Programming
Back Squat/Front Squat
Performance
Heavy: Back Squat 50%x 8-12 x 2, Front Squat 50% x 8-12 x 2
This is 50% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today.
Fitness
Back Squat: 2 x 3, Front Squat 2 x 3
Load is 90% of what you used on Wednesday's first exposure of the cycle.
Post loads to comments.
Exposure 2/16
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Alternating with Partner for 15 minutes:
10 Toes-to-Bar or Hanging Knee Raises
10 Push-Ups
10 Kettlebell Swings 32/20
Post rounds and Rx to comments.
6am with Nick and McD – Thursday's work
OHS: Felt a little bit up on the balls of my feet for the last few sets. Heels were still down, but my weight was a little forward. Otherwise this was uneventful and light.
95×2
115×2
135×2
155×2
165×2
Metcon: Annie in 9:06. That's really slow, but easing my way back into things after a few weeks off, and then a week of Crash-B programming without any group classes. Thought of this as a jog. Did a 5k row for Crash-B instead of the 10min. Held a 2:14.9 pace for that, which is on the slow end of where I should have been.
6am.
HBBS: 45×5, 115×5, 138x12x2; then FSQ: 120x12x2. All reps felt good and crisp.
Metcon: 6 rounds Rx. Partnered with Mike & Steve who marginalized me with a little strategic thinking. Everything unbroken. Only real place to rest is watching your partner do T2B towards the end.
Thursday's work today.
OH Squat at 135.
Annie at 7:01. Unbroken dubs and really need to improve on the situps. Might have to join the post workout GHD squad.
6am squattin with McD
HBBS – 215 x 3 x 2 – Easy
FSQ – 195 x 3 x 2 – Moved well but felt heavier than the 215 on Friday
McD had me off by myself on the platform. It's lonely over there.
WOD – 6 rounds Rx. Partnered with Mike and BK. Mike and I came up with a genius plan to give us more rest by having me go at the same time as BK. Neutralized his T2B speed. T2B were slow and strict 10, 10, 10, 6-4, 7-3, 10 and everything else unbroken. We did make Mike get back on the bar for exactly 1 T2B in round 7 at the end.
Also had fun with Whit in AR last night. Nice small class that was tailored to our aches and pains. Think she takes some secret joy in watching us cry.
7 AM Saturdayin'
Low bar squat 160x3x4. Yup, I know where the bottom is! Thank you high bar.
WOD with Scott, 6 rounds apiece plus one extra T2B for him. (Scott: "you wanna go first?" Me: "No. If you go first in an AMRAP, you've lost the game.") I did hanging knee raises, push-ups to DBs, and 24kg KB. Didn't feel ready to tackle push-ups sans DBs for volume yet.
8 am, doing Saturday work with Nick
Overhead Squat
75-85-95-100-100.
5 pounds above my snatch PR.
Annie w/ half DU attempts
8:50something
Did the first couple rounds as single-single-double. On the third round, I had a DU breakthrough and managed to get 15 in a row. I'm pretty sure I owe it all to the Tina Turner track that was playing at the time (What's Love Got to Do With It).
Row
2300something meters (I've got to get better about writing things down immediately).
Here, I was helped along by the Bangles' Manic Monday. It was a good music day in the gym.
By "Saturday work with Nick," I meant "Thursday work with Nick."
Jack, you got the Bangles and we got the Imperial March!
I think that means I won, right?
10am
Snatch waves
3x
62-67-72kg
No misses but was jumping forward a bit
Clean and Jerk waves
3x
77-82-87
No misses. Easy peasy.
Good Mornings
145x10x3
DB Split Squats
30x10x3
6am doing Thursday's work with Nick. OHS went 105-110-115-120-130. These didn't necessarily feel heavy, but my wrists do not like them.
Annie. I finished the last situp in the round of 30 just at the 10:00 time cap. Apologies to anyone who had to listen to my bitter curses as I repeatedly whipped myself doing the double unders. My New Year's resolution is to finally get these mothereffers down to the point where I can consistently string together more than 5-10 of them. Which is to say that my resolution is to get a little practice in on them before and/or after group classes.
On the 10:00 row, I hit 2266 meters – avg. split was 2:15, I believe.
Friday.. I mean Saturday work with Noah and McD. I was obviously meditating when I answered the QOD.
LBBS:
90 x 12 x 2 – Noah pointed out I need to slow down my decent, it was super light so I ended up moving really quickly. Will remember this tip for the upcoming weeks as it gets heavier.
FSQT:
70 x 12 x 2 – all moved fine, need to stay back in the heels, per usual.
Conditioner was a fun partner workout with my trio (2 of us worked at the same time)
Finished 5 rounds + 6 swings, went a few seconds longer to finish a flat 6. Fun one, swinging like a monkey, but heck, my push ups really fell apart in round 3. Ended up breaking up the push ups 3/3/2/2 in the last 2 rounds.
Traveling back in time to do Wednesdays workout since I missed it
10:00 Movement and Mobility
Crossover Symmetry
2 Rounds
10 Paused DB Thrusters
10 GHD Hip Extensions with pause at top
BSQ 195x1x2
FSQ 180x1x4
5 Rounds
12 Bench Press at 50lb DBs
6 Chin-Ups (didnt feel like adding weight)
3 seated Box Jumps From a 12" box seated up to a 42" Box
11AM good times with lots of fun folks lifting in the gym!
WU: 3 rounds
12 band step side to side, 10 front and back
12 hollow rock
Crossover Symmetry stuff in between
Snatch: 5 sets at 80%
drillz @ 33
63 – 3 position snatch
83 – 3 pos snatch
93x1x2
103x1x5 (or 6?)
the last one was sooooo smooth! focused today on keeping elbows relaxed so I call pull under quickly. these all felt pretty sharp today!
EMOMx5 : 5 touch and go Squat Snatches
Did this at 73#. McD made me go up to 78 on the last round, and then of course I lost my sh*t and pushed the last rep forward as I was standing it up. Huffed and puffed for a couple minutes and then did it.
Conditioning:
5 ROUNDS
15 cal row (scaled from 25)
12 DB Snatch, alternating arms (40#, scaled from 50)
3 rope climbs
Time: 20:57
Managed to keep a pretty consistent 4min pace on this. If I had done it with the full row I would've been pretty crushed on the rest… just would've taken a loooong time. 50# wasn't going up when I tried it before the WOD, but in hindsight could have suffered through 45#.
Kept it tres light today
Snatch HS
–singles @ 80, 85, 90%
Snatch Pull 100% 3×3
Grad school break until Jan 19, school break until Jan 4. Bring on squishing 3 months worth of missed sleep into 2 weeks of vacation.
Recovering from a cold that knocked me out yesterday and the day before, so I came in to OHS and do Annie
OHS – 135, 165, 185 – Got all the reps. Struggled with positions a bit, not helped by lack of movement over the last couple of days.
Annie – 5:25 Rx'd – 4" PR
Had a few trip-ups and struggles getting the rope going, which cost me some time. Probably had 10" there I could have easily made up.
OG
Bench: 95x5x3.
JB and i had a good laugh at how incredibly slow the last rep was. Still got it though!
Deadlift: 2×3 at 193
some messy C&J work.
2min amrap DU: 132 reps.
then 100 DU for time: 0:52 with 88 unbroken in there.