Ashley T.’s first Squat attempt at this past Sunday’s Starting Strength Program Total
- First, the bad news: Erin M. is moving to Maui. We’ll miss you, Erin! Now some good news: her going away party is this Friday night at 9:00pm at Royal Palms. Stop by and bid her farewell!
Register Now For Starting Strength Program
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: Novice, 7pm Mon/Wed and 6pm Fri | Monday May 23rd – Friday July 15th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday May 24th – Sunday July 17th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday May 23rd – Wednesday July 13th
D cycle: Continuing Education, 6pm Mon/Wed | Monday May 23rd – Wednesday July 13th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday May 23rd – Thursday July 14th
Each cycle will culminate in a CrossFit Total on Sunday, July 17th.
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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Yesterday’s Whiteboard: Ring Dips | Overhead Squats, Toes to Bars
Josh Everett: Snatch vs. Power Snatch CrossFit
5 Pieces of Advice for the CrossFit Beginner Fitness HQ
Wednesday's Programming
Back Squat/Deadlift
Performance
3×8
Add weight to last week. Use full ROM and control.
Fitness
3×5 LP
Add 5-10 lbs to last week.
Deadlift
1×6
Warm up and perform one heavy (and perfect) set of 6 reps, heavier than last week. Touch and go is permitted.
Post loads to comments.
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For Time:
1000m Row
100 Double-Unders
800m Run
The run is one lap (starting towards 4th ave) + 4th and back. Scale dubs to 50 attempts + makes or 300 Single Unders if your singles are a work in progress.
Post time and Rx to comments.
AG
A.
Kipping Muscle up
3 rounds
5 ring kip swings
5 box hip to rings
3 dynamic transitions
B.
Pull up (10 min)
2-1-1-1-1
(use the weight/assistance from last week)
C.
For time:
550m run
5 rounds
5 pull ups
10 push ups
15 squats
550m run
(15 min cap)
5:45am at Champlain Valley Crossfit
Snatch complex every 90 seconds x 7: snatch from below knee – hang snatch – OHS
95
100
105
110
115
125
135
C&J complex every :90 for 7 reps: clean – front squat – split jerk
135
155
170
185
205
215
225
Metcon: 27-21-15 wall balls, 21-15-9 push-ups, 15-9-3 power snatch @ 75. Alternate movements. 6:14 Rx. Fun one. Push-ups and remembering the rep scheme were the hard parts.
LBBS: 185 x 8 x 3. A 10 lb jump from last week. First set felt really good, the second two okay. Thank goodness for single digit reps.
Deadlift: 295 x 6. Touch and go. Need to figure out how to breathe here (stopped between 4th and 5th rep to try to take a breath).
WOD: 11:18 Rx. Row was the row (stayed under 1:55 first half, under 2:00 second half). DUs were better than I thought they would be coming off the erg. After heading out for the run, immediately thought to myself "Don't let Steve catch you" in solidarity with a previous 6AM agreement with MattyChm. Alas, it was James who passed me and kept me motivated to speed up on that second lap.
Spoiler alert: the run changed to 1100 meters (two laps).
7 am doing Wednesday's workout with Jess:
3×8 at 155 on back squats. These felt great and I think i'll go up to 160-165 next week. Then 1×6 deadlifts at 205. Excited to really go for these this cycle and try to get back to my old max of 255.
Then cardio city WOD in 10:42 Rx. I found my magical jump rope that makes me good at dubz in 608, so knew this was going to be a good one. I did a set of 50 unbroken then did maybe 3 sets for the last 50. Such a nice day out for running!
Before class i did 3×10 pushups piked on a 20" box plus a couple of max handstand holds. For the longest time handstands kind of hurt my low back but now they don't so I'm trying to do them as much as possible. Handstand pushups here I come!
7 a.m. doing Monday's work w/McDowell.
Close Grip Dumbbell Bench Press: 8×4 w/50# bells; 6 w/55#s. Grabbed the next weight up for the last set as we were running out of time for the work. Added reps to last week, though, and it felt much more consistent. Will go up to 55# for all sets next week.
Metcon: 10:04 @ 95#, sub leg raises after the first 15 TTB. Just couldn't get those darn toes up and didn't want to poke along minutes behind everyone else. Frustrating, especially since the OHS work went very well (16/5, 8/7, 5/4). Something more to work on.
7am Wednesday with Jess
BSQ – 155 x 8 x 3
Feeling heavy, but better as they went along. I think 165 is in the cards next week.
Deadlift – 255 x 6 x 1
Easy peasy. Gonna bump to 275 next week.
Metcon – >insert some time<
Took it easy and enjoyed the sunshine.
7 a.m. with Jess for Wednesday's workout, a small class.
Backsquat: 190 X 5 X 3
I may have one or two itty-bitty jumps in weight left.
Deadlift: 225 X 6 X 1
Jess reminded me to stay tight when lowering the bar.
Metcon went well but I still cannot get the DU's so I didn't even try at this volume. That's the downside of learning how to jump rope in middle age.
6am with McDowell
Partnered with Steve this morning
Squats 215 8×3. Weight moved well. I swear I woke up this morning thinking it was only going to be 6 reps and thought it was a typo on the blog. Can't wait for 6
Deadlift at 295# felt solid. Been a while since I broke the 300 barrier.
WOD 11:03 slowed up on the doubles after first 45 unbroken.
Run was gorgeous today. Enjoyed this one
6am squats with McDowell
HBBS – 225 x 8 x 3
First set was a little tough but sets two and three felt great.
Deadlift – 305 x 6
All touch and go and felt easy today
Wod -13:43 I think.
First person off the rower and last person on du. <face palm> got 25 right off the bat but then struggled to get another for a few solid minutes. Eventually got my act together and peeled the rest off in 15s. Was pissed off for the run so decided to pass as many people as possible. Think I had 6 victims.
PRINCE Tribute show ticket available for TONIGHT
I've got one ticket available for the SOLD OUT Prince tribute show at Cafe Wha? in the Village.
I've been going to lots of Prince events and this is the one I'm looking forward to the most. Ticket is ten bucks, doors at 6.
Email me at mignyc at gmail dot com.
Erinnnnnn don't leave me!!!!
I WELCOME THEE ERIN
Here today, gone to Maui.
bai erin ?
5:30 class with whit
Wonky squats shifting to my right side every time
245x8x3
WOD in 12-13 something
Row in 4 minutes
DUs in 4 sets
Run I added the blue 40# vest
The vest was a pain in the ass, it kept pushing my shorts down!
Monday's WOD
Bench: 35# DB
8-8-8-6-7
WOD in 7:09 Rx'd
OHS: 21, 9-6, 9
T2B: 5, then lots of 2s and 3s, all singles second round on.
6:30 Wednesday with Whit
HBBS: 120 8×3–> 120 and beyond is where it starts getting really hard.
Deadlift: 165 x6. Whit gave me helpful advice about keeping my hips higher and not letting the bar roll forward in my setup; it felt harder which makes me feel afraid that my set up has been all wrong and I have to unlearn bad habits.
WOD:
Row took ~4:30
DUs: very frustrating. Consistent practice is key with these; I've been very neglectful. Took me to 9:30.
Run: Ran straight into AG after finishing.
AG: Super fun MU practice!
Weighted Pull-Up: Worked to a heavy single… 0-10-15-20-25# (alllllmost over the top) Feel pretty awesome about this!
Mini-murph: Meant to bring BCAAs but forgot them in my car :/ Lost steam here (hungy/tired)…Just moved through the movements. Also didn't realize they were hand release push-ups. I did a bad job following directions and listening to Ro's instructions. : /
Bye!
Allie- you should have said. I have a stash of BCAAs at the gym. Not sure they help with energy levels, personally but next time, let me know!!
Good day of fitness for me! Feeling good after an easy-ish day yesterday and a LOT of sleep.
Afternoon lifts.
Bench Press (Deload Week)
45 x 5, 55 x 5, 65 x 5, 80 x 5, 95 x 5
Press
45 x 10 x 5
Jumping Pull, Hang Clean, Clean, Jerk
63 x 2, 83 x 2, 93 x 1, 103 x 5
Jumping Pull, Snatch, Snatch
53, 63, 73, 78 x 3
**
AG
The MU stuff was less terrible than the last time.
Pull-up (+25#)
2-1-1-1-1
Tried 35# which was my max last week but could barely do one so dropped the weight. Maybe I'll try again over the weekend.
For time:
550m run
5 rounds
5 pull ups
10 HR push ups
15 squats
550m run
11:35. Push-ups were the worst part. Hand-release makes them like 200x harder.
Decided last minute to do 8:30 class because it looked like fun. I also wanted to see if T2B would hurt or not as I took a week off all kipping and pull-ups, and my lat felt fine during Mini-Murph.
Matador dips
5-5-5-5-5
WOD in 7:21 Rx.
OHS were hard- 21 then 14-1, then 9.
Couldn't really string T2B together for obvious reasons, so pretty much all singles except for a few sets of 2 and 3 in the beginning. No pain at all so YAY!!! Will still need to be cautious the next week or so.