Power Clean and Push Jerk
Every minute on the minute x 15:
2 Power Clean and Push Jerks
These will add up quickly, so start modest on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize them. Do quick bailed singles if you cannot.
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Exposure 7 of 8
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“Jackie”
For Time:
1000m Row
50 Thrusters, 45 lbs
30 Pull-Ups
This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is all about how much you want to push it. Baller status for doing the reps all unbroken. Try to keep the bar on your body for all 50 reps. NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. Standard scaling options for Pull-Ups: volume, Jumping Chest-to-Bar, DIY bands, or Ring Rows.
Post time and Rx to comments.
Short Circuit: Reprogram Your Body!™
CrossFit South Brooklyn is thrilled to announce Short Circuit, a new class utilizing some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and, more importantly, challenge themselves to get better. Our instructors have worked with clients in every age group, with every body type, and across all ability levels. We want to show you that you’re capable of much more than you thought! This is our passion. This is our goal.
Each Short Circuit class consists of 4 segments:
Plug In
We start classes with a comprehensive, dynamic warm-up programmed to get your body ready for exercise while practicing skills and positions relevant to the day’s class.
1st Circuit (strength/stamina)
The 1st Circuit focuses on your strength and stamina by using 3-4 exercises done in sequence for 15-20 minutes. We use dumbbell, kettlebell, and bodyweight exercises programmed to keep your muscles strong and toned.
2nd Circuit (conditioning, intervals)
Here’s where things heat up! We’ll use a variety of high-intensity intervals to bump up your heart rate up and really make you sweat. Whether you’re on the rowing machine, swinging a kettlebell, or doing some Burpees, you’ll get your endorphins pumping with our higher intensity circuit.
Unplug
Finally, we finish with some extra core and flexibility work before sending you off to take on the rest of your day. You’ll be recharged and ready to go!
What if I can’t do something?
Every movement we teach and perform will have a variety of scaling options, so you’ll be challenged whether you’re flying through a set of 10 Push-Ups or still working on your first one. Our seasoned coaches can modify your workouts specifically for your abilities all while motivating you to do your best and to go a little further, faster, longer than you thought possible. We are here to help everyone achieve their goals, one drop of sweat at a time! No experience is required to take a Short Circuit class. Just show up and get fit!
Ok, so wait, is this CrossFit?
Not really! While we will offer CFSBK members a 15% discount on Short Circuit punchcards, this class is ideal for your friends and family who want to get fitter but perhaps aren’t quite ready to take the plunge into the world of WODs and AMRAPs and barbells. In short, please spread the word!
Schedule
Monday 9:00am
Wednesday 9:00am
Friday 9:00am
Class Cap: We will limit our class size to 15 people to ensure that every member gets individual attention and there is plenty of equipment to go around. RSVP will required to attend each class.
Fight Gone Bad Fundraising Update and Notes
- We far we’ve raised almost $5,000 for Brooklyn Community Foundation! Team He Man and the Masters of the Universe has surged into first place with team Bring It On Fleek! not far behind. So far, Charles S. is our top individual fundraiser. We’re off to a great start, but there’s still more work to be done. Onward, FGBers!
- A few spots have opened up! If you’d like to participate, please e-mail Coach Jess at info [at] crossfitsouthbrooklyn.com as soon as possible!
- TEAM CAPTAINS: You should have received an e-mail from Jess about shirt sizes. The deadline for submitting your team’s shirt info is this Friday by noon.
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Yesterday’s Whiteboard: Back Squat / Front Squat | Double Unders, Run, Burpees
Practice Doesn’t Make Perfect The New Yorker
Dan Bailey’s First “Jackie” CrossFit
Last minute opportunity! For anyone thinking, "I don't have to work tomorrow and want to spend the weekend camping & trail running in the rain with friends!" — due to an unfortunate last-minute injury, there's room for one more on our team for Ragnar Wawayanda — https://www.runragnar.com/event-detail/trail/wawayandalake. Several CFSBKers will be there, at least a half dozen of us swolesters (yes you can run and still be swole). If you think running is "literally my most hated thing in the world" this could be the event that changes your mind!
Our team starts at noon on Friday and the event will go on for ~24 hours. Total running volume is about 15-16 miles (some technical sections). E-mail me at david (dot) packer at gmail if you're interested!
6am with McD and JFox
EMOM: Worked up to 180# and had to do that as two quick singles. Started out at 135#, then jumped every few rounds up to the top weight. I'm trying not to miss any reps in these EMOMs (good tip from DanL).
Jackie: 7:31 Rx. Tried to keep pace with BK on the row (he's fast), then did the thrusters as 20, then 10s and took break by resting it on my back. Pullups were 13, 18, 23, done.
EMOM: 103×5, 113×4, 123×6. Touch and for 103 and 113, then bailed between reps for 123.
Jackie: 10:10ish with 15 pull-ups (didn't catch the exact time). I have potentially a lot of pull ups ahead of me this weekend for Girls Gone Rx, so took this part a little leisurely to avoid any chance of ripping. The struggle was real on the subway stairs because of the thrusters/row.
6am with Jess and McD
I don't think I've ever laughed so hard after an epic mis-hear for a QOD response. Good start to class on a cloudy, dreary morning.
EMOM: 63×2, 73×5, 83×8. These all moved pretty easily. I'm still leary of adding too much weight for the jerks.
WOD in 9:23 with jumping pull-ups. Row in 3:55, thrusters 15-15-10-10 and jumping pull-ups 10-10-5-5
Big 7am converted to smaller 7am across the street with McD
C&J EMOM – up to 155#
Was able to cycle 135# for 10 rounds, though it didn't feel pretty. Brain could not comprendo the grip transitions today. Weird. Cycled 145# once and then did bailed singles at 155# the last three to close it out.
Jack-A – 9:43
I call this Jack-A because we were out of ergs and I volunteered to use the Assault bike. I'm an idiot. 50cals in ~4:04 and then the rest of the things happened — 10s for thrusters, 5s for PU.
GHD + plank cash out
A rare 10 a.m. w/Jess & Brett, waiting for a locksmith to come for friends who wound up at my place after getting locked out of their own apartment…
C&J EMOM: 105×3, 115×3, 125×3, 135×3, 145×2, 155×1. Worked cycling here. Jess's tip about focusing on getting under even at lighter weights to avoid wrist fatigue later was well-taken. Still resisting putting my head through at higher weights on the push jerk (didn't help that I clonked myself in the chin at 145#).
Metcon: 12:11 (I think?), Rx'ed. Row just over 3:30, thrusters relatively quick in 20-20-10 sets, and pull-ups in total meltdown mode. Gonna start working Fox's pull-up clinic thing (wish I'd been around for Whit's class).
10 AM banter-y class with Jess and Birthday Boy Brett
63×3, 73×3, 83×3, 93×3, 98×3.
Overall happy with these once I kept my arms straight on the first pull. And even
better when I started to use the force.
Metcon in 10:21 with 15 strict pullups.
First workout with actual pullups- very psyched about that.
12:00pm Group Class with Lady Fox
Power Clean and Push Jerk Squared
155 x2x10
165 x2x2
175 x2x3
"Jackie"
7:47 as Rx'd
1K Row: 3:57.8 (1:59 avg)
Thrusters: Unbroken
Pull-Ups: Unbroken
Forearms: DONE
Power clean and jerk:
Made it up to 130 and then failed on my second push jerk at 135.
3 X 115, 3 X 120, 6 X 125, 2 X 130, 1 X 135 (failure.)
Metcon done with 15 strict pullups: 4, 3, 2, 2, 2,1,1
4:30 with Whit
EMOM
Worked up to 108 for a few sets then back down a bit to focus more on fast elbows and power, less on cycling following Whit's suggestion. It worked and they definitely felt crisper. I also feel that my tendency to push press instead of jerk is finally going away. No luck on letting go of the hookgrip though.
'Jackie' in 11:05 Rx
Thrusters were harder than expected. Lungs are not in good shape. Did the pull-ups in3's, 2's and singles. No way I was ripping befor Girls Gone Rx on Sat.
4:30 class
Happy to be able to take a class after just a week on the DL!
EMOM x 15
2x (1+1) Power Clean and Jerk
Started at 132 and finished with 4-5 at 187. Didn't cycle anything past 154 to avoid taxing my back too much.
Jackie in 9:03
Not my best and over a minute over a PR. Didn't have the will to go unbroken on thrusters and pull ups were broken up too much. I'll take it.
I couldn't think of an answer to the QOD, but apperently Affronti has quite an interesting (and expensive) collection.
730 Brett and Ro
Worked up to 93# on the complex. added very slow, 93 felt good and sharp!
Jackie with 33# thruster (sets of 10). 11:36, did 20 pull ups, looked at Brett who encouraged me to finish the 30 glad I did. Pulls ups in 5/5/5/5/4/3/3
Wheeee!!!!!
C &J: 73×1, 83×12, 88×2 sets on the emom.
Jackie: 11:20
Row: 5:00 on the dot :/
Thrusters: 15, 15, 12, 8… Pretty long pauses
Pull-ups: 5/5, 3/2/3/2, 3/2/3/2
This workout was mind over matter. I wasn't feeing it today and def didn't push as hard as I could if I wasn't exhausted and feeling crappy.
C&J complex: Kept it light at 83# for all rounds.
Jackie: 10:09 Rx'd
Did it Rx'd in 12:49 on Sept 6, 2014. A 2:40 improvement!
Row: Def could have pushed this more. I was out of breath but my quads didn't hurt afterwards and they should have!
Thrusters: 25-7-9-9 Shouldn't have started with such a big set because my shoulders got fried. Next time I will predetermine my rep scheme and do three sets descending in reps.
Pullups: In sets of 6 reps but were really ugly looking.
I couldn't decide all day if I would do full Jackie since Girls Gone Rx is Saturday, but ultimately couldn't resist. My only game plan going in was to make sure I completed the row and thrusters in 8:00 minutes which I achieved. Next time will have more of a plan.
JB crushed this and finished when I was still on thrusters!
Today…
3x:
12 reps each, 1 arm high pull @ 16kg
25' handstand walk
8 retro step ups (20", L only)
Run home, 1.7 miles. Penny was trying to sprint but we slowed it down quite a bit on the back half.