Manny B. pulls a Deadlift at Sunday’s Starting Strength Program Total
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 July 25th – Friday September 8th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 26th – Sunday September 18th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday July 25th – Wednesday September 14th
D cycle: Continuing Education, 6pm Mon/Wed | Monday July 25th – Wednesday September 14th
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday July 25th – Thursday September 15th
Each cycle will culminate in a CrossFit Total on Sunday, September 18th.
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.
News and Notes
- This Sunday we’ll be showing the final day of the CrossFit Games on our big screen. After Anti-Gravity, around 3:00pm, we’ll start grilling and screening the Sunday events at the gym. All are welcome! The gym will have some beer but otherwise, BYOB.
- Time is running out to sign up for Coach Nick’s marathon row this Sunday the 24th! It’ll be tough, but well worth it! (Don’t you want to be able to impress your marathon-running friends?) Go here for more info.
_______________
Yesterday’s Whiteboard: Bench Press / Bent-Over Row | Wall Balls, Double-Unders, Muscle-Ups
The Olympic Weightlifting Squat Catalyst Athletics
Mind Games CrossFit
Wednesday's Programming
Front Squat
Fitness
3 x 5 LP
Add 5-10 lbs to last week.
Performance
3 x 4
Heavier than last week
Post loads to comments.
Exposure 6 of 8
_______________
For time:
50 Calorie Row buy in, then..
40-30-20-10
Squats
Sit-Ups
Post time and Rx to comments.
Yaaasterday:
Some afternoon round net with three distinguished gentlemen.
Ro let me take 7:30pm class since it was small
Bench Press 145x8x3
BO Row 145x8x3
With another distinguished gentleman.
WB/DU/MU Metcon: 4:17 as Rx'd
Wall Balls (15-15-10-5-5)
Doubles (tripped at 25)
Muscle-Ups (Unbroken!)
fun one. Felt really good to nail the muscle-ups unbroken. Wasn't expecting to going in but they felt smooth through 6 so I knew 4 more was doable. Thanks to john for giving me a push!
That's great David!
Yesterday
2000m row ~9:50
3 rounds
2-3 fat bar pull ups
12 lunges
:30 hollow hold
Bench / Bent Over Row w Robert and April
Bench: 90 x 8, 92 x 8 x 2
Row: 75 x 8, 77 x 8 x 2
50 wallballs — broken up in a really weird way
30 DUs — messed up a bunch. Had lifting shoes on, which didn't help. What was cool tho was after tripping I could do one single and go right into another set of doubles — used to have to do at least 4 singles to establish a rhythm.
Finished that in a little over 3 mins and spent another minute doing MU transitions and dips with assistance from my legs.
I really appreciate the help today encouraging me to do the metcon when I was going to skip out to take the girls home, and keeping an eye out for S & E while I did it. It means a lot to have that support.
AG
A.
3 Rounds
:10 ring support
2 dip negatives on rings
4e walking lunges
B.
Kipping Ring Dips
C.
100 Hollow Rocks
Everytime you break, perform an ascending ladder of handstand hold. Start at 20 seconds and increase the hold by 10 seconds with a 270m run
730 last night
Bench : 3×8 #165 only got through 6 reps on third set. Maybe no jump next week.
Barbell row : 3×8 #115
WOD : Rx 9:30
Just can't consistently get multiple ring muscle ups. Got two in a row twice but other than that all singles. Grip is starting to feel less awkward which is cool.
6am with Lady Fox
Front Squats 240# 3×4 – starting to feel heavy, but got all reps
Metcon: 7:43
Blew up on the row trying to pace Steve and get some distance on BK. I think we came off at 1:53. First 40 squats were murder. This came down to a sit-up workout though. Definitely looking forward to a day off tomorrow.
@Brendan B – 6am suits you
7 a.m. doing Wednesday's work w/McDowell.
FSQ: 195x4x3. Missed last week so jumped conservatively here. Grindy but got them all up. Good cue from McDowell on my tendency to splay my feet out (trying to dodge the "knees out" cue).
Metcon: 10:55. Leaped from my erg at just past the 2-minute mark, only to slow down to a pitiful crawl on the first 40 squats. Ultimately, though, as James said, this is a sit-up work out, and I hate sit-ups (but am getting better at them!). Felt good to be able to power through this.
@Brendan B. don't go into the dark (it will assuredly be dark come wintertime)
6am with Jess
FS – 180# x 4 x 3
Last rep of the first and last sets were a grind
Metcon – 8:50
Overheard a deviant with some serious lettuce exclaim, "I'm gonna smoke you all" before we even started. I don't want to name names, so we'll just call him Lames A. Anyway, I shoulda hit the row harder. Everything else was pretty much unbroken with a quick pause or two during the sit ups.
Excellent squat article.
6am with McDowell
Bench @ 155#. Slooow last rep was just focused on keeping it moving, however slowly.
Bent row @ 125#. Felt good, yet still kinda awkward in week 6.
Metcon: 6:45 or something. 23 unbroken wall balls before really small sets. Really out of rhythm on the double unders this morning — I'm gonna blame the rope. Leg-assisted transitions were alright.
Made a rare evening class yesterday at 6:30 PM in solidarity with my pal Meg. PR'ed my 3×5 bench press at 85# which was anticlimactic to do without my crew. If a PR happens in a forest and Shawn, Kirby, and Karina don't see it, did it happen at all? Metcon was a fun one, cheering on Jill and forgot to look at the clock but I think roughly 8 min.
Then 7 AM today with McDowell for Wednesday's work. PR'ed my 3×5 front squat at 90# but the last reps of second and third sets were squirrelly as a Melania speechwriter. Metcon in 12:09 – the worst for sure was going off the erg into those 40 squats. Got faster and faster after that.
6am w/ Jess
FSQ: 225×4, 230×4, 230×3. Technical error on the last rep (right knee collapsed inward). While missed one rep, this is close to 94% of my 1RM.
Metcon: 7:24 Rx. Row in about 2:10 or so. So frustrating to pull and not see the calories increase. Cruised thru the squats and situps. This is a situps workout. Interesting comments from Lames A, the only thing smoked right now is his words.
6am with Lady Fox
FSQ – 205 x 5 x 3. Haven't really squatted in the last month so decided to just restart a 3×5 LP. No issues.
WOD in 8:27. Was really hoping to beat stupid James on the row but he wouldn't break. Never have I looked forward to a situp as much as I did during those first 40 squats. After almost fell down the stairs going into the subway because my legs said NOPE.
Make up from Yesterday
Bench 180 x 5 x 3 – My bench has taken a serious slide backwards in the past year
Bent over row – 145 x 5 x 3 – Still don't like these
WOD in 4:42 with jumping MU. Wallballs unbroken, DU broken up a lot because my legs wouldn't move. Then of course Scott took my jump rope bag. He really wants my jump rope to love him.
8am
Bench: 92.5 5×3
Rows: 83 5×3 did an extra set because I had to set the bar down in the middle of my second set to break it up. Turns out that's really not a set of 5. :X
WOD: 7:17 I am not good at being competitive with others. Initially thought I'd do wallballs unbroken, but being next to Charlie I felt super intimidated. After a set of 27ish I put it down and then started throwing air balls and it all fell apart into tiny sets. Hm. DUs broken when I tripped up– had a couple sets of 10-12. Jumping muscle ups to high rings from a 24" box. Had to rest, they became tiring! Took a long time :/
Did some snatch balances superset with snatch pulls across the street after: 63×3, 73×3, 78x 3, 83×1 (with 3 snatch pulls). I guess 83 is my 1rm snatch balance. Bye!
GO JYNNE GO! 2 PRs and it's only Tuesday! And extra props for a very good, very topical simile.
7 am with Jess:
Bench 104x3x5, PR wahoo!
Row: 83x3x5 (These don't seem to get easier, oh well!)
WOD in 5 or 6-something, I actually totally forget. I did 25 wall balls unbroken, then broke them into smaller sets. Then double unders did not go well at all! I haven't practiced these in a while and it showed. Jumping MU from the floor to a support hold. These actually felt better than expected, but needed a lot of rest to get through them. I joked with Stella yesterday that I wasn't going to do any cardio until September when it cools down, now maybe rethinking that decision, this was hard!
Jynne–Congrats on the PR!!
@Jynne – you're super great! PRs so early in the week and so early in the cycle! Seems you've made peace with front squats!
@Brendan – I'm not sure that "6am suits you" was meant as a compliment. I'm not trying to stir anything up; just sayin'.
I was just here to check on tonight's AG offerings but guess I should post yesterday's 7am with McDowell and Ro. 90 – 3×5 bench; and 90, then 85 for the rows. Can't seem to add weight to these even though they move well at 85. Hmmm. Did 7 something for the metcon with 20 DU makes and 10 transitions (oh and I wall balled with a 10 lbder, which was almost like a vacation).
8am with McDowell.
2 rounds
5 x TTB
3 x HSPU negatives
16 x OHS
Bench Press
130 x 8, 130 x 7,F, 130 x 7
Row
95 x 8 x 3
Should have added 2.5 instead of 5 this week.
WOD (sub 2x push-up/pull-up) in 5mins even.
Wallball 30-10-4-6
DU 17-13
Nice job, Jynne!
10am doing Wednesday
BSQ
250x5x3
Solid
WOD in 8:23 (I think)
Thought I'd be faster. I closed my eyes and pulled 50 strokes to see where I was at. Shoulda opened 'em and pulled harder. Offt the erg in about 2:20. Squats started steady and got faster. Sit ups started out alright and then I cramped up. This made me laugh pretty hard which does not, it turns out, help ease a cramp.
Then
Deadlift
308x5x5
I miss cfsbk and barbells. But felt like I could reconnect a bit after seeing the WOD and hitting the hotel gym at 6 AM (seriously missing the supportive competition and banter of that hour). Did a 1/2 mile run on the treadmill as my buy in and then the normal rep scheme. Run was at 8 MPH, started a timer once I got off the treadmill for the second half – 5:30 for all my squats and sit-ups.
I will say I am enjoying early morning four mile runs where there is nothing but me, the cows, and the sun rising over the mountains. Prospect park loop doesn't quite measure up. Some fun/tough hotel WODs I have found online and have done, each lasting between 7-11 minutes depending on weight:
1. 100 DB push presses with 3 burpees EMOM (25/30# each)
2. 100 DB hang clean thrusters with 3 burpees EMOM (20/25# each)
3. 10-9-8-…-1 DB thrusters/burpees (30# each)
One more week!
Today
Snatch
Press, OHS, drills
35kg x 3 x2
40kg x 2 x 2
45kg f, f, 1 — solid make, had to focus. 90% but a weight I usually hit pretty consistently
Rack Jerk
Footwork
35kg x 3
40kg x 2
45 kg x 1
50 kg x 1 — 85% felt good
Conditioning:
50 cal row wo straps
40-30-20-10
Air squats
Sit-ups
Bench: 87.5x8x3
Row: 65x8x3
WOD in 5:23
Jumping MUs on the low rings subbed for MUs
AG:
lots of ring dips!
WOD in 16 something. Did the hollow rocks in 5 sets of 30.