CrossFit Santa Cruz recently produced this video about “Grandpa Tom,” who is a lot like our own Neal G. and Constance T., proving once again that CrossFit is for people of all ages!
- Schedule Change: Tonight’s 6:30pm Active Recovery class is cancelled.
- The CFSBK Community Potluck is this Saturday at 7pm. Let us know what you’re bringing by posting in the comments section of the event page. We also need some volunteers to help set up before and clean up afterwards. E-mail our Events Coordinator Danae M. at Events [at] crossfitsouthbrooklyn [dot] com to let her know you’re available. We can’t wait to see you there!
- The third LFPB Q&A Info Session, “How Active Recovery Techniques Aid Fitness and Body Composition,” is this Thursday at 6:30pm.
Next Level Weightlifting Club at CrossFit South Brooklyn
Want to get better at Olympic lifting? Next Level Weightlifting Club at CFSBK offers Olympic lifting, strength training, and mobility all in one. Weightlifting classes are held in two-hour windows and taught by Coach Frank Murray, one of the best weighlifters in the country. While there is a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved receive the week’s programming. which they can either do during the training session or on their own during Open Gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via e-mail and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
Next Level Weightlifting Club has been running at CFSBK for several months with great success. Frank recently answered some frequently asked questions about the program. Enjoy!
Do I need a lot of experience to participate in Next Level Weightlifting Club?
NLWC is for all levels. In fact, we encourage beginners to join! The sooner you start, the better foundation we can build. If you spend too much time trying to teach yourself or waiting until you’re “good,” it will be harded to break bad habits. So, the sooner you join the better!
Why should I join NLWC?
The Olympic lifts are among the most practiced exercises in CrossFit and are some of the most technically challenging movements. Learning how to lift properly will improve overall coordination, build strength and flexibility, and reduce your chance of injury. The Olympic lifts are also full-body movements with high transferability to other CrossFit skills. Look at athletes such as Matt Fraser. With only a background in weightlifting, he was able to become a top CrossFit athlete within a year!
I don’t want to stop CrossFitting. Can I do both?
Yes! In fact, we created the program just for that reason! CrossFit and weightlifting should be done in conjunction. That is, CrossFitters should always be practicing the Olympic lifts (with greater or lesser degrees of frequency, depending on training goals, of course).
Is this program just for weighlifting, or would I do strength training as well?
In short, YES, we do a lot of strength training! Olympic weightlifters are the strongest athletes on the planet, and while their technique, speed, and flexibility are tremendous, it’s their strength that separates them from other athletes! We can teach you proper technique. but without additional emphasis on strength training, it would be possible to reach your full potential. That’s why we incorporate exercises such as Back Squats, Front Squats, Presses, Snatch Pulls, and Clean Pulls into the program. Our goal is to make you as strong and as technically proficient as possible.
What are the pricing options? What if I can’t be there on a regular basis?
We offer 2 classes per week, which last 2 hours per class. Classes meet on Monday and Wednesday nights from 7 to 9pm. Our recurring monthly membership rate is $150. That option gets you access to our weekly programming and to me as your coach!
If you can’t make those times on a regular basis, we also have 10-class punch card ($250) and drop-in ($30) options! Finally, if you want to keep CrossFitting at CFSBK, you can add 2 group classes/Open Gym sessions a week (8 classes total) for an additional $100 a month!
If I can’t make it regularly, is it really worth it?
Absolutely! Even if you only drop in occasionally, I can give you important feedback that you can take away and work on outside of NLWC. In just one class, we can identify what aspects of your lifting need work and how best to improve.
What if I can’t make it on time or can’t stay for the entire class?
Not a problem. NLWC is an Open Gym-style class. The idea has always beenthat members could do just that: come in when they can and work on the lifts they want to work on while being coached. You can show up at anytime and leave at anytime. Also, we’ve tweaked the schedule a bit: Classes now run from 7 to 9pm!
Can I follow a different program but still get feedback on my form?
As long as the program is safe and you’re practicing Olympic lifts, that’s fine!
About the Coach:
Coach Frank Murray has placed in the top 3 at 6 separate USA Weightlifting Nationals events. He is currently the best weightlifter in New York and one the best lifters in the country.
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Yesterday’s Whiteboard: Handstand Push-Ups | Push-Ups, Sit-Ups, Lunges
The Power of Habit YouTube
The 100 Jokes That Shaped Modern Comedy Vulture
Wednesday's Programming
Front Squat/Back Squat
Performance
Heavy: Back Squat 90% x 2 x 2, Front Squat 90% x 2 x 2
Based on 1RM
Fitness
Back Squat 5 Rep Max, Front Squat 5 Rep Max
_____________________
5 RNFT or 18 Minutes:
3-5 Strict Pull Ups
5-10 Tall Box Jumps
30-60 Second Forearm Plank
Use a prone grip and bands, or if you're able to, add weight on the Pull-Ups. Use a higher box than you usually would in a WOD (no higher than 36"). Consider practicing bounding today. You can work up in weight/height on the Pull-Ups and Box Jumps. For the Plank, keep your forearms parallel and maintain active shoulders, abs, hips, and quads.
i pulled something in my foot or possibly my calf, and it's not getting better. i have a knee-centric ortho i've seen in the past, but this feels like a different kind of medical problem (that is, not a bone or joint issue.)
if you've been in a similar situation (a non-orthopedic foot injury) and have seen a medical professional you'd recommend, i'd appreciate hearing about it. post here or hit me at mignyc at gmail dot com.
thanks. and… ouch.
6am with McNick, doing Wednesday's squattage with McDowell. Lbbs @ 250x2x2. Fsq at 185x2x2. These felt pretty good. I'm interested to see if my 1rm has moved on the back squats – I know it has on the front squats.
I finished 5 rounds of the NFT work. The pull-ups were in sets of 3, all strict. The box jumps were all sets of 10 – 4 rounds on the 30" box and 1 round on the 24" box, working on bounding. Bounding didn't happen very well because I apparently lack coordination and timing. Planks were all held for 1:00, 2 rounds without a plate on my back, 3 rounds with a 25 lb plate.
Cashed out with a little double under practice (gotta keep the whip marks fresh) and a jog home.
6am.
HBBS: 248x2x2 followed by FSQ 216x2x2. Moved very well. Happy to have a good squat day after the abysmal high volume day on Friday.
NFT: Completed all 5 rounds. Joy, if I can do it, you can do it. Substituted chest to ring pull ups. Hit the 30in box for bounding box jumps. Planked w/ a 45# plate.
AG
A. Pull Ups
B. 10 EMOM
Even: 10 inverted Shoulder Taps
Odd: 5-10 sec. pull up negative
C. 5 Min AMRAP
Lateral Burpee Box Jump overs
6am with NickDowell
HBBS – 215 x 5 x 2
FSQ – 205 x 5 x 2
Tweaked something in my back/hip during cleans on Sunday so kept it towards the medium side today instead of testing 5rm. No issues.
Got through 4 rounds of the NFT work
Pull-ups with 10#, 15#, 25#, and 35#
10 box jumps to 30" box
60s-ish plank with 25# for first round then 45# for rest
No fun math sets today.
OG
Monday's Programming
Warm-up Row
Crossover Sym
My first reaction was "Wtf?! No barbell?!?!" But it was actually refreshing (and telling) to do a whole bunch of body weight stuff. Hasta mañana, Mr. barbell…
7am with NickDowell
BSQ – 180 x 2 x 2
FSQ – 175 x 2 x 2
Switched to performance this cycle in order to break through to a new 1RM on the back squat. I programmed the percentages slightly higher and, well, today was the breakthrough. 175# was my max for 2 straight cycles. Hitting 2 at 180 was cake today. Very happy camper.
Got through all 5 rounds of the NFT.
5-5-5-5-5 on the strict pullups. Probably should have added some weight as these moved well.
36" / 30" (bounded poorly) / 36" / 30" (bounded well) / 36" (bounded in sets of 2). I love high box jumps.
All planks at :60. Didn't ever think of adding a plate but will try that next time!
2 x 8 GHD cash out. Could have done a third but was running late. These gams are looking forward to a rest day tomorrow.
7 am Wednesday's workout:
BSQ 170 x 5
FSQ 145 x 5
Took a bunch of rest days this weekend and yesterday because I was feeling really beaten up the past couple of weeks and it worked! 170 was my max last cycle and my lifetime bsq pr is #193 for 1 (in 2014) so I think I'm getting back up to that!
Did about 4 rds of the nft work: 5 strict pullups per round, 10 box jumps at 24" (trying to land softly b/c my ankle has been acting up lately) and :60 planks each round. Would like to add a little weight next time we do strict pullups b/c they feel solid.
@Miclele – Sorry to hear that! Dr. Donald Rose has treated my daughter's myriad injuries. He's a sports (and dance) doc. His office is on Park Ave in the 90s but treatment usually at Hosp. for Joint Disease on e 17.
@Steve – I overheard you all still getting mileage out of yesterday's fun math sets!
7 am with Nick
It took me two tries to get my heavy five low enough – 140. This is only 5 lbs heavier than last week's 2×5 so I had higher (rather heavier) hopes. Just did front squats at 95# to put my new approach into practice. Leading up from the chest feels different and much better.
Box jumps to 24" is fun. Pull ups with green band under my feet (will decrease band aid next time). Planks 45 seconds.
3×8 GHD cash out with Brendan.
Noon class
Warm up 5 rounds
2 strict chins
10 second inverted hold against wall
12 air squats
3 rounds – was able to do strict HSPU with 2 mats and a plate. First time, whoohoo!
2 rounds – 6 kip HSPU, McD gave a great cue to focus on head through at the top, was key and arms just followed nicely into extension
All Rounds – 20 sec leg sit with legs crossed
Workout – 7 rounds + 8 PU + 16 Sit ups
Frustrated with myself. 6:30 class, tried to hit 315×5 again after failing last Wednesday. Psyched myself out and didn't hit depth. THE GOOD NEWS is I did hit a new 5rm on my front squat @ 275… counts for something right? While I'm annoyed at myself, I'm still glad I tried a heavier weight. Looking forward to resetting next cycle and working on hitting depth (again).
NFT was fun, everyone seems to really enjoy high box jumps. I've been practicing weighted pullups more lately and can feel the difference. Some day, I will properly cycle a box jump…
6am squats with McDowell
Going for 5 rep max today. 245# BSQ felt light. Should have gone 250 or 255 today. FSQ at 225# and failed the 5th rep. New 4 rep max then.
NFT workout. 30" box jumps, 45lb plate for planks, and alternated between 35lb and 45lb weighted pull-ups. 4 reps at 45, 5 reps at 35. Fun NFT today.
McD Session
Warmed up w Rowing, handstands, supine hang, jump rope
3 cracks at:
250m row
15 Russian KB swings @20kg
25 burpees
15 KB swings
250m row
..with 5 min rest between
4:49
4:52
4:49
Snatch
220
242
253
264
275F, 275F 🙁
264
CJ
264
308
330
341
Incline dumbbell Bench
75#x12x3
Strict pullups, 3×10
LBBS: 220 x 2 x 2
FSQ: 175 x 2 x 2
Both felt good – curious to see where I may land in just over a month for Iron Maidens.
NFT:
Pull ups: 2-3 each set. Took it easy because I saw them ahead in AG.
Box jumps to 24" for 1 round, 30 for three rounds, and some random attempts at 36. One day.
Planks: All for 1 minute, the last two rounds with the 25# plate.
AG: More pull up action. And a no joke 5 minutes of lateral burpee box jumps – 53 reps total.
Performance squats:
LBBS: 190x2x2
FSQT: 145x2x2
Tipped over a bit on both of them, but otherwise, felt strong.
NFT:
Pullups: 3 per round
Box jumps: 10@24"x3, 7@30" JB gave good advice about thinking about dropping to the bottom of a squat clean with your chest up when landing on top of the box. Helped a lot.
Planks: 60s each round
AG:
Pullup work, then an alternating EMOM of shoulder taps (I can sort of do them!) and pullup negatives.
WOD 5 minutes of lateral burpee box jumps. 53 reps. This was a quad burner for me. Lungs were fine.