Clean and Jerk
Take 10 minutes to warm up to work weight or a little above it.
10 Clean and Jerks 155/105
8 Clean and Jerks
6 Clean and Jerks
4 Clean and Jerks
2 Clean and Jerks
The Cleans are Rx’d as full squat. The Jerks are overhead anyhow (Squat Clean Thusters count as reps). Scale Double-Unders to 2 x Singles or 1/2 attempts as needed.
Post time and Rx to comments.
- The NYC Marathon goes down 4th Ave. today, so be sure to budget extra time to get to the gym, especially if you’re planning to come to one of our earlier classes. Best of luck to David P., Jaclyn K., David B., and Steph P., who are running the Marathon today! Is anyone else running it?! Let us know in the comments and feel free to hand out and watch the runners, they go right past the gym on 4th.
- Daylight Savings Time ends at 2:00am on Sunday. Don’t forget to set your clocks back!
Short Circuit: Reprogram Your Body!™
For the past few weeks, we’ve been telling you about 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. Mo S. posted a great comment on the blog this week about her experience in the class, so we’re reposting it to give you a better sense of what the class is like:
I’d like to share my current experience with Brett’s Short Circuit classes. About 3 weeks ago I decided to try these classes in combination with regular CrossFit classes.
Prior to my first class I decided to measure (arms, legs, chest, shoulders, waist) and weight myself. My eating regimen and sleep stayed the same – 4 to 5 clean meals and 8 hours of sleep per day.
The first class started as expected. We went through mobility, stretching, name and question of the day. Then, Coach Brett went over the WOD… The only thing I could think of while he was going over the WOD was that we were about to work for about 45 minutes straight AND there was no or very little rest incorporated into this class. The WOD was intense, structured, and basically a sweat-a-thon. I loved it!
3 weeks into it and I’m happy to share the following: I lost 2 lbs the first week, 1lb the second, and the 3rd week my weight leveled off. 3lbs in about 2 weeks was a bit aggressive for me, so I decided to re-measure my body during week 3 to see what was happening. My arms and chest stayed the same size, my shoulders and legs increased in size, and my waist decreased by inches!
The other thing I noticed was how much my capacity increased. My heart rate definitely increases during WODs, but I’m not getting winded and I’m able to go noticeably faster – even on days when I do double WODs.
In a nutshell, these classes are great and Brett’s programming and coaching is dead on!
Thanks, Mo! Unlike our CrossFit group classes, you don’t have to have taken Foundations or have any kind of CrossFit background to participate in Short Circuit, so now you can sweatily bond with your friends and family. Now they’ll get to find out what this CFSBK place you’ve been talking up is all about!
How is this different from CrossFit? While some movements will be familiar, Short Circuit does not include barbell training or higher-skilled calisthenics (like Kipping Pull-Ups or Handstand Push-Ups). You will get a a kick-ass workout, though, and as with our other specialty offerings like Active Recovery, Anti-Gravity, Pilates, and Yoga for Athletes, it’s up to you to decide how Short Circuit might fit into your overall training. That’s why members with CrossFit Group class memberships can use their existing memberships to attend any of these classes!
For more info on drop-in pricing and packages, head over to the Short Circuit program page.